Welcome to this heart coherence meditation,
Which is a practice designed to help align your mind and body and bring a greater sense of balance through the rhythm of your heartbeat.
As you settle into this moment,
Just know that each breath that you take is a step toward calm and balance.
So let's take the time to reconnect with yourself and settle into the wisdom of your own heart.
As we begin,
Find yourself seated comfortably with your back upright and your hands comfortably by their sides.
Let your body soften,
Let your shoulders drop,
Unclench your jaw and slowly invite into your being more calm.
There's no rush.
You are exactly where you're meant to be.
Let's begin by noticing your breath.
Take note of the rhythm of your breath.
You don't need to change anything.
Just observe it for now.
Notice each inhale and exhale as you naturally breathe in and out.
Notice how deep each breath naturally is.
Now gently begin to guide your breath into a slower rhythm,
A calm,
Even slightly slower pace.
Notice if any muscles are tensed up and if so,
Feel free to relax those muscles.
Feel the rhythm of the breath.
Breath is your anchor.
As you are here breathing,
Becoming more comfortable and intimate with your breath,
Bring your attention to the area around your heart.
Just rest your entire focus on your heart.
You may even want to place a hand over your chest and that's fine too.
As you are now focusing on the energy within your heart,
Begin to imagine your breath flowing in and out of your heart.
You're breathing into your heart.
And then you're breathing out of your heart.
Imagine the air flowing into your heart.
And then imagine the air leaving your heart when you exhale.
Let each breath be soft and steady.
Let each breath be delicate.
You're now breathing into a space where compassion lives,
Where patience lives,
Where your calmest and best self resides.
For the next few moments,
Keep breathing into your heart and out of the heart.
Keep imagining yourself breathing into your heart,
Feeling this heart-centered energy filled with oxygen and then letting the air leave your heart.
Ensure that the breaths are nice and steady and deep.
Now gently invite in a feeling of gratitude.
What is it about your life that you are grateful for?
See if you can invite something into your mind's eye,
Something joyous,
Something that makes you smile and happy.
Welcome in this sense of gratitude.
Notice how your body feels when you invite this for which you are grateful into your mind,
Into your heart.
And keep breathing in and out of your heart as you absorb and radiate those positive energies.
Notice the joy and how it feels.
Let that feeling fill your heart with warmth.
Just let this soft inner glow radiate naturally as you breathe in and out of your heart.
And keep focusing on breathing into your heart and out of your heart.
Feeling appreciation with each inhale and exhale.
Now invite into your heart and into your mind a quality of yours,
Something that makes you feel complete and content.
A trait that you may exhibit when you are at your best.
Notice how you feel when you invite this in.
Notice the energy,
Notice the emotion.
Take deep breaths into your heart and out of your heart.
Into your heart.
Into your heart.
And out of your heart.
Focus entirely on breathing in and out of your heart.
And let these emotions just surface naturally like you're surfing on a wave.
The wave just happens naturally and you're using the wave to navigate forward.
Let your heart fill with warmth and compassion.
There's no need to force anything big.
Let it flow naturally.
Now take slightly deeper breaths.
Deep breaths into your heart.
Deep breaths out of your heart.
Now inhale calm into your heart.
And exhale tension out of your heart.
With every breath you invite peace into your body.
Breathe trust into your heart.
And breathe out of your heart fear.
The fear of the unknown.
Fear out.
We don't need it anymore.
Now bring your awareness back to your full body.
Notice how your body feels and take note of the energy that is flowing through your body.
Everything is working in alignment.
And the best part is that this feeling is always available to you.
All it takes is a bit of breathing.
Let's take another slow inhale into your heart.
Feel free to carry this steady heart-centered energy with you on to the rest of the day.
I want to wish you a day full of compassion and joy.
And may you radiate good energy everywhere and anywhere you go.
From my heart to yours,
Much love.
