Meditation For A Hurting Heart

When a part of us is unsettled, it is a call to pay loving attention to that part. Sometimes we feel unsettled or disturbed in our hearts. They can feel heavy, turbulent or achy. This meditation invites you into a sacred time where you can surrender to all the aches in your heart and tend to it with love and compassion. Compassionate attention is richly healing. There are ten full minutes of music after the guided section to allow you to rest completely in a comforting and soothing inner balm.

Transcript

When any part of us is unsettled,

It's calling to us to pay loving attention to it.

Sometimes we feel unsettled or disturbed in our hearts.

Our hearts can feel heavy as if there's something on our heart which is uncomfortable or they can feel churned up and turbulent or just that achy feeling.

We as humans are feeling sentient beings and that's our power.

That's a good thing.

Our ability,

Our capacity to feel.

It's how we take in life.

It's how we really deeply enter into experience and have the rich lives and journeys that we have with all their connections.

It's how deep our love is.

All of us,

Because we're feeling sentient beings,

Have tender hearts and sometimes we really feel that tenderness.

So now,

I hope you will have found somewhere where you can have some quiet time to yourself.

It doesn't matter if you're standing or sitting or lying down or any position you're in.

Just as long as you are pretty sure you can be undistracted and can make this time feel sacred,

Even if it's only for a short while.

By removing distraction and paying full attention where it's important,

We can make these moments last longer and take them deeper and the healing effect of them will last long after we've re-entered our busy lives.

Once you're settled,

Welcome yourself fully.

Give yourself a big heartfelt welcome,

Just exactly as you are.

Surrender to exactly as you're feeling now and open your heart to hold space for that with a big welcome.

And allow this time to be special by welcoming the sacred feeling of it.

This is a time of coming home to yourself.

You can come home to all your worries as well as all the good,

Warm,

Secure places.

Let all those parts of your heart hang out with each other,

Meet each other and come together.

They can all help each other just by you showing up here and spending this time,

This time of coming home,

This inner journey you're entering.

And to begin your journey,

Take a breath coming into your own inner world.

Feeling your breath moving deeper in your body,

Taking you further in.

Will each breath expand you,

Making space,

More space for you.

Take a moment to feel your roots into the earth,

Wherever you are.

And your crown lifting up to the heavens,

Extending your presence.

And then coming into your heart centre,

Your core.

And with your full awareness here in your heart,

Feeling your breath right here up close to you.

This is where your breath really lives,

Here in your heart space.

And say,

Here I am.

Here I am.

Now you might take your hand to your heart and maybe rest your other hand on your belly.

This can feel nice and secure,

A comforting contact,

A reunion with yourself.

And it's a nice way of feeling the rise and fall of your breath and how full it is inside of you.

That generous,

Gentle movement.

You might notice and feel how comforting that feeling of your waves of breath moving inside you is.

And how deeply it touches you and how your in-breath brings a sense of expansion.

A comforting,

Filling feeling.

And then how your exhalation releases.

How that out-breath moves softly through and out of your body and on its way out it's touching all the parts.

Soft parts,

The achy parts,

The lively parts with equanimity.

A current of grace travelling through you.

Sensing into the space around you.

You might sense a bigger energy or spirit,

Some grace,

Some love,

Some protection,

Right around your energetic field.

Ready for this out-breath.

Ready to take the old tension from you and sending you a new fresh breath.

Giving it to grace,

To spirit.

Giving it to the love that is happy to lighten your load.

Now again,

Taking your attention back to your heart and softening your breath here.

Feeling yourself land completely right there in the middle of your chest in this temple of love that thrives in you.

Softening.

Feel what's there.

With the movement of your breath you might sense all sorts of almost microscopically subtle sensations as well as the bigger ones.

Feel around the length and breadth and width of your heart.

Back and front.

And the movements of energy there as they are touched by life and by your thoughts.

As they feel and respond.

And talk to you.

Relax into all the feeling.

Let go of your shoulders.

Let your neck be supple.

Relax your breath.

Surrender to your heart.

Allow yourself to feel the sensations here.

And breathe with yourself here in your heart.

You can make an offering to your heart to help it.

To help with healing.

To help with integration of everything it's feeling.

There may be struggle or tenderness in your heart now but there's also love and compassion.

Feel the movement of your breath in your heart.

Imagine that each breath is sending more love and more compassion from an infinitely abundant source.

More comfort.

That your breath is like a balm.

Soothing oil.

A balm flowing upon your heart,

Through your heart.

Around your heart.

And you can send that balm particularly to parts that might feel icky or sticky or achy or heavy.

That soft balm of your sweet breath.

That soft soothing healing flow coming from an abundant source of love and compassion.

Every time you feel discomfort or a strong emotion or pain you can simply whisper to your heart,

I know I'm here.

I know I'm here.

Move your hand to where you feel strong feeling.

Visualise and feel the balm of this infinitely compassionate and loving breath.

I know I'm here.

I'm here.

Breathing into your heart and breathing out through your heart.

Feel that massage action in your heart.

Your heart is being given a massage to make it supple and light and free and to work on all the little knots and twinges.

To bring your heart back to fullness and lightness within you.

I know I'm here.

It's okay.

And now take your attention in particular to the upward rise of your breath.

How your breath can be taken higher to rise above your heart right up to your crown and beyond.

And then take it,

Your breath,

Right down to your roots in the earth.

Be with that downward breath now for a moment or two.

Really feel it channeling through your roots.

And the earth there underneath you connecting.

That's how your heart is supported.

By the stable foundation of the earth below you and the heights of heaven and divine consciousness above you.

Breathing right up towards inspiration and heavenly love.

Breathing down into the loving earth.

The ground prepared exactly for you to hold space for your life and all this loving energy breathing through you.

Upwards to grace and the abundant flow of divine love.

Downward to the comfort of home,

Your spot,

Your space and the whole wide curve of the earth.

And your heart at the very centre.

All this loving energy breathing through you and connecting you to heaven and to earth.

Who honour you.

And say to yourself again,

Here I am.

Speak it from and to your heart.

Here I am.

Here I am.

And now you can rest here for as long as you like.

Letting go into this field of love and compassion and bathing your heart for a while.

Letting go into this field of love and compassion and bathing your heart for a while.

Letting go into this field of love and compassion and bathing your heart for a while.

Letting go into this field of love and compassion and bathing your heart for a while.

Letting go into this field of love and compassion and bathing your heart for a while.

Letting go into this field of love and compassion and bathing your heart for a while.

Letting go into this field of love and compassion and bathing your heart for a while.

Letting go into this field of love and compassion and bathing your heart for a while.

Letting go into this field of love and compassion and bathing your heart for a while.

Letting go into this field of love and compassion and bathing your heart for a while.

Letting go into this field of love and compassion and bathing your heart for a while.

Letting go into this field of love and compassion and bathing your heart for a while.

Letting go into this field of love and compassion and bathing your heart for a while.

Letting go into this field of love and compassion and bathing your heart for a while.

Letting go into this field of love and compassion and bathing your heart for a while.

Letting go into this field of love and compassion and bathing your heart for a while.

Letting go into this field of love and compassion and bathing your heart for a while.

Letting go into this field of love and compassion and bathing your heart for a while.

Letting go into this field of love and compassion and bathing your heart for a while.

Letting go into this field of love and compassion and bathing your heart for a while.

Letting go into this field of love and compassion and bathing your heart for a while.

Letting go into this field of love and compassion and bathing your heart for a while.

Letting go into this field of love and compassion and bathing your heart for a while.

Letting go into this field of love and compassion and bathing your heart for a while.

Letting go into this field of love and compassion and bathing your heart for a while.

Letting go into this field of love and compassion and bathing your heart for a while.

Letting go into this field of love and compassion and bathing your heart for a while.

Letting go into this field of love and compassion and bathing your heart for a while.

Letting go into this field of love and compassion and bathing your heart for a while.

Letting go into this field of love and compassion and bathing your heart for a while.

Letting go into this field of love and compassion and bathing your heart for a while.

Letting go into this field of love and compassion and bathing your heart for a while.

Letting go into this field of love and compassion and bathing your heart for a while.

Letting

Reviews

Thank you for this meditation, it’s hard and my hart and soul are in bits. This helps🙏🏻

Dear Alison, it's been a while since the last time i share a meditation with you and i can tell you, in this moments this is what i needed. A little bit of peace, calm and shared time with a lovely voice for this hearth that it's hurting a little bit.

So, as always, i thank you deeply for being here with your voice, i hope i can join to the live sessions soon! I send you a warm hug and hope you have a beautiful day ✨

Beautiful Meditation — thank you!

🙏 Thanks 🙏

Beautiful Alison!!! Much love to you.

thank you for providing the right words and guidance at the right time. C.

Thank you. Lovely meditation and just what I needed.