Welcome,
Dear ones,
To this guided meditation,
Intentionally designed and carved out of space and time for you and your precious heart.
If you haven't already,
Now is a wonderful time to gently close your eyes,
Allowing your awareness to shift inside,
Bringing your attention to your inner world,
The inner sanctuary of the self,
Check in with how you are feeling at this hour of your day.
Notice whatever sensations are present in the body and become aware of the thoughts that have been moving through your mind,
Taking a moment to notice and observe how are you truly doing today.
Allow yourself to observe without judgment,
And with your awareness turned inward,
Gently begin deepening your breath,
Inviting each breath to be a little slower and a little softer than the way you normally breathe.
You may even choose to allow your exhale to extend out just a little longer than the way you inhale,
Sending a signal to mind that it's time to slow down.
As you breathe deeply,
Begin inviting your body and relax in this moment.
On each inhale,
You can draw the breath into the body and feel as the breath expands.
And on each elongated out-breath,
Invite the muscles and tendons to let go,
To relax,
Allowing your body to soften as your mind continues to slow.
With your awareness focused in this moment,
Notice if there's any areas in your body that are gripping or holding on to tension.
Let your awareness flow into these spaces,
Bringing the breath with it,
And intentionally begin allowing these spaces to soften as you breathe into them,
As you intentionally release them.
Notice if you're still holding tension in your shoulders,
And let them settle down into the back.
Check in with your jaw,
And release your jaw from the face,
As you continue allowing the body to relax.
Invite your awareness into your sacred heart space,
In the very center of your precious chest.
You can place one or both hands on top of this space in order to create a physical connection between you and the heart.
Or you can simply observe the flow of breath through the front and back of your body.
And for a moment,
Just simply be present here,
Feeling the gentle beating of your heart,
The rise and fall of your chest,
And the movement of breath through this space,
Allowing your awareness to remain in the heart.
Take a moment to honor the light and dark parts of your own beautiful self.
Honor the spirit and human that both are you.
Holding space for both light and dark to exist within you.
Remembering the spirit that came to this earth to embody life as a human being.
As you continue to breathe deeply,
Let both be your teacher,
And on each in-breath,
Begin allowing your heart space to expand.
And as you breathe out,
Allow your awareness to expand with it,
Beginning to allow your focus of attention to float beyond the body,
And feeling your heart expand.
Breathing out,
Allowing your awareness to expand with it.
Moving beyond the body,
The field that holds us all,
And allowing yourself to remember the truth of who you really are.
Can you allow yourself to drop in a little more,
To surrender a little deeper,
To release the need to hold on to form,
And simply be here in the vastness of it all,
Taking three more deep breaths,
As you gently allow yourself to return to the physical space that holds you,
Inviting the body to move in any way it wishes to move,
Maybe bringing some wiggles to the fingers and toes,
Or letting the body sway back and forth,
You can gently open your eyes.
