This guided meditation is created to help you come down,
Unwind and increase your capacity to engage with the world from a grounded and resilient place inside.
It is inspired by the Heart Math Institute that uses the term heart coherence to describe the state of psychophysiological balance in which all of your bodily systems are working together efficiently and in harmony.
So I would like to invite you to cultivate your own state of this heartful poise by first finding a comfortable position that of course you can adjust at any time in this process to bring even more comfort.
And as you are beginning to settle in,
You can start by orienting yourself to the idea of creating an opportunity to spend a few minutes with yourself in a way that is comfortable and easy.
And when you're ready to focus yourself,
You can take in a few deep and relaxing breaths,
Breathing naturally and rhythmically,
Feeling the rise of your chest as you inhale slowly and deeply and noticing how your chest and belly can soften as you exhale.
So that at some point when you feel ready you can go ahead and allow your eyes to gently close if you haven't done it already to continue to build that internal focus.
And perhaps you might enjoy setting the intention for this practice to bring a greater sense of calm,
Ease and relaxation perhaps by using the power of your heart.
You can first bring awareness to your heart and even perhaps place your hand over your heart to guide attention to that area in the center of your chest and then you can take a few easeful breaths while allowing the words of your intention to bubble up to the surface of your mind,
Choosing those words that speak to you and to allow you the space to do this intention setting freely.
I will be silent for just about 30 seconds now and when you hear my voice again,
You can continue to let into the comfort of having this special time for yourself.
And here you are,
Hearing my voice again,
I would like to invite you to take a few moments and feel into the heartbeat of your heart.
If you still have your hand over it,
You can notice the warmth of it the weight of the palm of your hand.
Perhaps you can even notice how this gesture can bring a gentle sense of protection and care and as you continue to breathe,
Your breathing can wash over your heart so that slowly but surely your heartbeat can find the most pleasant and soothing pace for it right now.
And you can imagine as if you were breathing in and out of your heart.
You can even pretend that your heart has nostrils of its own and you can breathe straight into the heart,
Energizing it with breath and allowing your breath to become nice and slow,
Deep and even.
You can feel the rise of your chest as you inhale slowly and feeling your chest gently fall as you gradually exhale and feeling how your tummy can relax as you inhale to allow the air to fill your lungs and how it can gently soften and fall as you exhale.
And just like this,
One heart-centered breath at a time,
You can begin to recapture a sense of growing quieter inside with each breath relaxing you a little more deeply and enjoying this simple rhythm,
This symmetry of your heart breathing that can allow you to take in on a deeper level of comfort where with your each breath out,
You can let out what you really don't need and while maintaining this gentle flow of breath,
You can allow your awareness sweep through your whole body all the way from the top of your head and while you're maintaining this gentle flow of your breath,
You can allow your awareness to sweep through your whole body all the way from the top of your head,
Relaxing your face,
Relaxing your neck,
Relaxing your shoulders,
Relaxing your arms,
Your torso,
Relaxing your thighs and lower legs and your feet and your toes,
Letting go into the comfort of knowing that this time is for you and you can allow yourself to be wrapped up in your own inner landscape while enjoying these relaxing sensations You can allow the outside world to go about its business while you are reconnecting with your heart that can remind you in the best ways about your strength and further invite this feeling of comfortable stillness to gently build and soon pervade every cell of your body and mind and while you can continue to breathe like this in and out of your heart space,
You can activate the feelings of gratitude and appreciation by thinking about someone or something in your life whom you deeply appreciate.
It can be a person,
It can be a pet,
It can be a spiritual guide or mentor,
It can be mother nature and you can bring them to your mind,
Perhaps imagining what it is like when you spend time with them or when you receive their care or the inspiration that they provide you with and as you think of them,
You can perhaps notice how that can deepen the sensations of warmth in your heart space as you allow that sense of gratitude to be evoked,
To be felt as it grows and becomes even more palpable.
You can simply notice what appreciation feels like for you and you can allow this feeling of appreciation to fill your heart,
You can allow it to begin to permeate your heart fully and to even radiate from it,
Enveloping the rest of your body breath by breath into its warm and soothing presence.
You can notice how that appreciation begins to fill up your tummy,
Your arms,
Your neck,
Your shoulders,
Your head and how it can even trickle down all the way into your thighs and low legs and fill them with pleasant sensations in this way.
Gradually,
You can allow this feeling of gratitude and appreciation to be felt in the totality of your body,
Unifying all systems,
Connecting them to your heart,
Your heart,
Connecting your heart and your mind in one coherent whole,
In a perfect harmony and you can continue to relax into each heart-centered breath and perhaps you can also feel appreciation for yourself,
For your willingness to take this time to restore the balance of your body,
Heart and mind.
You can come back to this practice and attend to your heart anytime when you need a moment to rebalance and reground yourself This tool is always with you,
A heartbeat away and in just a moment,
I'm going to encourage you to start bringing this experience to a comfortable close But first,
I would like to take,
But first,
I would like you to take whatever time you want and need to bring this experience to a comfortable close for yourself Very calming and easy way into and out of the experience You might take a moment and perhaps make an intention for the rest of your day So take your time now and when you're ready,
Begin to slowly reconnect to your environment and then when you are fully ready,
You can completely reorient yourself,
Beginning to move Move,
Eyes open,
Fully reoriented Thank you
