Today,
We'll do a meditation focused on the heart space,
Which is somewhere in the center of the chest,
Although some people will perceive that space slightly in front of them,
Slightly behind to the side.
So we'll just naturally allow the mind to settle wherever it does within that space.
And before we do,
Let's begin with some breathing.
So allow your eyes to soften to a close if that's comfortable,
Or find a soft city gaze somewhere in front of you and take this first moment to settle in.
Just notice how you're arriving physically,
Energetically,
Mental,
Emotionally,
Into the heart space,
Into your body and into this moment.
And on your next inhale breath,
Take a big breath in through the nose.
Hold for a second at the top of the inhale.
And exhale,
Breathe out of the mouth,
Gentle sigh.
Two more breaths like that.
Inhale through the nose,
Big breath in,
Pause at the top,
And exhale,
Sigh out of the mouth.
One more on your own as you're ready.
And then we'll move to some diaphragmatic breathing.
So on your next inhale breath,
Take a nice big belly breath in,
Notice a navel draw away from the spine.
And exhale,
Notice the navel pull back towards center.
Good.
And a few more just like this,
Inhale,
Notice the belly expand,
The navel draw away.
And exhale,
Belly contracts,
Navel pulls in towards spine.
Good.
And a few more rounds,
Maybe sipping in a little bit more breath with each inhale.
Notice the belly expand,
Maybe even the ribcage widen.
And on the exhale,
The ribcage contracts,
The navel pulls towards center.
Good.
Three more rounds on your own.
Sip in a little bit more breath with the inhale,
And a long,
Slow,
Complete exhalation with each breath out.
And as you're ready,
Begin to locate the heart space.
So draw your awareness to the center of your chest,
And just notice where your mind lands.
If it helps,
You can imagine a white light in that space,
Perhaps in the shape of a circle.
You might notice your attention shifts as you breathe in and out.
You might notice any sensations starting to rise to the surface as you hold or locate your awareness in this space.
And for the next few moments,
Allow yourself to completely soften into that heart space.
And allow that heart space to hold you as you soften your attention there.
Noticing the center,
Noticing the edges of the heart space,
Noticing whatever just jumps into the awareness.
And with each round of breath softening even more deeply into this space.
Anytime the mind starts to wander,
Just drawing it back to the awareness of your heart center.
And then drawing it back to this act of softening into this space.
Now bring your left hand over your heart,
And your right directly on top.
And bring to your awareness one person or thing that you are grateful for.
One person or thing that you're grateful for,
And allow yourself to feel the effects of that gratitude.
Resting in the felt sensation of that gratitude for the person or the thing.
And take a big breath in,
And a long breath out.
Bowing to your own heart.
Namaste.
