Hey there,
My name is Annie Hunting.
I am a business and embodiment mentor for Heartland entrepreneurs and a meditation guide.
Today's meditation is for those tender-hearted moments.
The moments when something lands heavily in your chest.
Maybe it's a.
.
.
Conversation or unrest in a relationship or a disappointment.
Or something that somebody said that keeps replaying in your mind.
A feeling that maybe you can't fully explain except for that your heart feels.
Soar.
And so for the next little while.
We aren't going to solve the whole thing.
And we don't need to understand every single layer.
We're just going to sit with our heart.
In the Alberta Badlands.
And Be with it in a kinder way.
So begin by getting comfortable.
And let your body settle into whatever is holding you.
You can sit upright or you can lie down for this meditation.
Choose the position that lets your breasts come a little bit easier.
Open your shoulders.
Let them drop.
When you're ready,
You might close your eyes down or take a gentle gaze.
Take a slow breath in.
And let it out gently.
This time,
A longer breath in.
Hold it at the top.
And exhale the breath,
Letting your jaw soften.
Letting those muscles around your eyes loosen.
Another deep breath in.
Hold it.
And on the exhale,
Just finding 10% more release.
Giving your body a few moments to arise.
You might begin to notice the tenderness right away.
Could feel like a tightness in the chest.
A hollow feeling or.
.
.
Ache that feels like a bruise.
Heavy under the ribs.
Perhaps it's even covered by a numbness.
And that's okay too,
The tender heart does not always cry out.
Sometimes it does.
And just notice what's here.
Need to make it softer just yet.
We're not turning this into a lesson.
Take another breath in.
Let it out slowly.
Now bring one hand to your heart.
Right over the center of your chest.
And let your palm rest there with warmth.
Feel the contact.
Your hand on your heart.
Body under your hand.
Breaths moving in and out.
And if it feels right,
Place your other hand over the first.
Let your hands be there steady like a warm cloth.
Like a gentle weight thing.
I'm here.
Take a breath into that space beneath your head.
Exhale.
Let the heart be tender.
You may even say it to yourself.
Of course,
This hurts.
Or this September.
Or simply.
Here.
I'm here with the tenderness.
Choose a phrase that feels.
.
.
Honest that feels true for you.
And repeat it back to yourself again.
Here with this tenderness.
Now imagine this tenderness as something that's Maybe a.
.
.
Baby bird held soft.
Or bruised.
Fine work.
Pedal that's been bent.
Let your mind choose its own image.
You don't need to take mine.
You don't need to force it if imagery comes.
Hard for you,
Then imagine it as a feeling or a word.
Imagine just what this tenderness feels like.
Give it a try.
Some kind of form.
Notice.
Color or its weight.
Or the edges of the word.
Feeling behind it.
Now with your hands still on your chest,
I want you to begin to rub very gently.
Small circles.
Slow and warm.
You And if the rubbing feels good,
Keep going.
But if stillness feels better,
That's okay.
Let your palm rest.
But imagine you're.
.
.
Hand feels.
But imagine your hand carries a soothing sap.
Something that's made of patience.
Grace.
That is made of the kind of love that arrives without.
Having to earn it.
And as your hand stays on your heart,
Imagine that sap spreading.
Warmth over the age.
Softness.
Over the sharp places.
Creating spaciousness around what has felt tight.
You're tending to this tenderness.
Take a slow breath in.
As you exhale,
Allow that salve to move a little deeper.
Into the front of the chest.
Around the ribs.
Me up through the throat or down into the belly.
Let your body receive what it can.
Only what it can,
We're not forcing it into corners.
And then speak to your heart like it's something precious.
You might say,
I know.
I know that this has been heavy.
I know you felt that.
I know you needed more care.
Be with these words or choose your own and let your heart hear it.
And now beneath that tender place.
Even deeper than the ache.
I want you to imagine a larger worm.
Like a glow beneath the surface.
Maybe gold,
Maybe it's gold,
Maybe it's gold.
The whole thing.
This is the love that exists within you.
Are alive and you carry love because you are alive.
This is the love that has survived hard season and moments when you might thought you would close completely.
So feel for that.
You know,
A small glow is enough.
Where is that?
Love that is the evidence of your life.
And breathe into the glow.
Your hands feel it.
Your heart has been tender because it can feel so deeply.
Because it knows connection and it recognizes.
Meaning and because it has room for beauty.
Even after pain.
That depth inside of you is so powerful.
Imagine this glow beginning to.
.
.
Strengthen beneath your hands.
Going warmer and wider,
Filling the center of your chest.
Beginning to spread beyond the breast.
Moving out into the shoulders.
Down the arms.
And into your palms,
These same hands that are holding your heart now.
And allow for the heart to be both tender and vast.
A place that can both ache and love.
Place that continues.
Breathe in.
And out.
Now picture that tenderness again.
Whether it was a bent petal or a small bird or.
.
.
A bruise or something that you created yourself,
Whatever image came to you.
And let the larger love surround it.
But be encompassed by this warm light.
Delicate within it.
Like a.
.
.
Bubble of safety,
Like a soft blanket.
The tender place resting inside the bigger heart.
It can be held.
Can be soothed.
It can belong inside the vastness of you.
Take a slow inhale.
And a long exhale.
And now imagine this love expanding beyond the chest.
Around your entire body.
Field of warmth.
Presence,
The kind of love that Just exist.
Kind that does not.
Ask for.
And the kind of love that can stay near those tender places.
And let it surround you completely.
Front body,
The back body,
The sides of the body.
The top of the head,
The soles of the feet,
And beyond.
Being held,
Being quietly held.
And if emotion arises,
Just let it come.
And if nothing comes,
Stay with the warmth.
Of your hand.
Your heart has nothing to prove.
Let it breathe.
And then you might ask your heart,
What do you need from me right now?
And allow for a simple answer.
And then ask.
What would feel soothing today?
And trust what comes up.
Trust the wisdom of your heart.
Let that one soothing thing come forward and hold it.
With intention.
And begin to notice the room around you.
The surface beneath your body,
The air on your skin.
The sounds that may exist in the periphery of your mind.
Keep your hand on your heart for a few more breaths before you open your eyes.
Choosing one soothing action for today.
One thing that would just be so kind to your heart.
Name it clearly.
All right,
Take one final breath in.
And let it out slowly.
You're ready,
You may open your eyes,
Let the world come gently back in.
Keep your heart close as you move into the rest of your day.
Again,
My name is Annie Hunting.
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Much love.
Have a beautiful day.
