Heart Centering Meditation: Connecting In To Your Heart

A guided meditation to help connect in to your heart and the signals, sensations and signs that your body gives you when something feels like a "yes" for you or when something feels like a "no" for you, as a guide for making choices from a heart-centered, intuitive and confident place.

Transcript

To get started,

Just allow yourself to get comfortably settled wherever you are,

Whether that's sitting or lying down.

Taking a moment to do those little extra things that maybe don't seem like a big deal when you first get situated,

But end up being a bigger deal a few minutes in.

So maybe taking glasses off or hair down or making sure that you're warm enough or cool enough in the space that you're in to be comfortable.

And then as you settle in,

Just taking a deep breath in through your nose and then opening your mouth,

Exhale,

Sigh it out and let it go.

And then just doing that two more times,

Taking a deep breath in through your nose,

Releasing it.

Just feeling your whole body exhale with the breath.

One more time,

Taking a deep breath in through the nose and just letting go.

Allowing yourself to just begin at the top of your head,

Mentally doing a quick scan of your body from head to toe,

Just physically being present,

Noticing any sensations that are there.

Maybe there are sensations of little twinges or places that are feeling tense or a little achy.

Or conversely,

Maybe noticing a certain place in your body that actually feels exceptionally relaxed or good or open for the moment.

And then when you're ready,

Just drawing your attention back to the top of your head.

And just starting to imagine that as you breathe,

Your breath can move into whatever body part you're choosing to focus your attention and your awareness on.

And as you breathe,

Just allowing that breath to draw in anything that your body needs,

Any sense of nourishment,

Relaxation or support.

And just exhaling out anything that your body doesn't need anymore.

So whether that's tension,

Stress,

Worry or any of those maybe twinges or aches or pains that you might have come across.

And then on your next inhale,

Just breathing up into your forehead.

As you exhale,

Just feeling your forehead begin to soften.

Feeling any lines of tension that tend to accumulate there when we're thinking a lot or trying to process things.

Just allowing those to start to soften.

Feeling your eyes begin to relax a little bit deeper behind your eyelids.

Feeling your temples relax at the sides of your eyes.

Starting to soften your ears to the sounds around you.

And also even to the sounds inside of you.

Relaxing through the nose,

The cheeks,

The jaw.

And just softening through the chin,

The back of the neck and the throat.

Taking another inhale,

Just allowing the breath to spread across the shoulders.

As you exhale,

Feeling the shoulders just begin to drop and relax a little bit further away from the ear.

Feeling that sensation of ease and relaxation just start to flow its way down your arms.

From the upper arms to the elbows,

From the forearms to the wrists,

Hands and the tips of the fingers.

Feeling that sense of heaviness through the arms as they fully begin to relax.

Taking another inhale into the chest.

Feeling the breath expanding to the front of the body and the back of the body.

As you exhale,

Feeling the natural fall of the chest as the breath releases from the lungs.

And then again,

Just inhaling,

Feeling that natural expansion in the chest and the upper back.

And exhaling the natural just softening and surrendering as the breath lets go.

Starting to just draw the breath down a little bit deeper,

Breathing into the belly,

Into the abdomen and the lower back.

Again,

As you exhale,

Just seeing if you can start to cultivate that same sense of softness through the abdomen,

The sense of ease through the lower back.

Just allowing the physical body to begin to soften,

Surrender into the safeness.

Allowing the breath to draw down a little bit deeper into the hips and the pelvis.

Allowing the breath to swirl around in that bowl of your pelvis from side to side and front to back,

Top to bottom.

Starting to clear out any congestion or tension that tends to reside in our hips.

Starting to soften the thighs and the hamstrings.

Relaxing the knees,

The shins,

The calves,

All the way into the ankles,

The feet and the toes.

As you inhale,

Just starting to draw a breath in from the soles of your feet all the way up to the top of the body,

Up and out through the crown of the head.

As you exhale,

Just bringing your attention back to the center of your heart.

And then doing that a couple more times,

Just inhaling,

Drawing the breath up,

Feeling that energy of the ground and the earth.

So feeling that sense of being rooted and angered,

A sense of foundation and safety.

Just drawing those characteristics,

That energy up into your body from the feet all the way up and out through the crown of the head.

And then when you're ready,

Drawing your attention to the crown of your head,

Not space above your head.

As you inhale,

Allowing yourself to draw the breath down from the crown of the head,

All the way into the tips of the toes.

Again as you exhale,

Allowing your attention to reside at the center of your chest,

At your heart.

And as you draw those inhales down from the crown of the head,

Just taking in the energy,

The characteristics of a sense of spaciousness and openness,

A sense of receptivity and a sense of trust.

And then just starting to bring the attention to focus on the heart,

Continuing to inhale and exhale,

Just imagining those two energies,

The energy coming from the soles of the feet and the energy coming from the crown of the head,

Allowing them just to begin to meet and mix at the center of the heart.

Am that space of feeling grounded,

Safe and connected?

Am that space of being open and receptive and trusting?

Just allowing yourself to begin to inhale and exhale as though your breath can actually originate from the center of your heart.

If it helps to connect into the center of the heart,

Feeling free to put one or both hands on the heart.

Just as you continue to breathe,

Just letting the breath flow in and out at whatever easy,

Relaxed pace feels comfortable to you.

I'm just really feeling into any sensations that are around the heart right now.

And as you continue to connect into those sensations,

Start to think and just hear the word yes.

And as you think and hear the word yes,

Just noticing what sensations you become aware of in the body.

Maybe noticing if there's a sense of constriction or expansion.

If there's any tingling or tightness or openness,

Maybe feeling a heat,

A warmth or a coolness.

Maybe you also feel the sensation in places other than the heart.

When you hear the word yes,

Maybe feeling something in the throat or the belly.

Maybe you don't become aware of any particular sensations at the moment.

So just being okay with whatever comes up or doesn't.

And then just taking a deep breath in.

As you exhale,

Just letting it go,

Letting go of whatever sensations you became aware of.

And then just allowing yourself to start to think of and hear the word no.

As you think of and hear the word no,

Again,

Come back to the space in the heart,

Just noticing whatever sensations you become aware of in the heart.

Again,

Maybe noticing a tingling or warmth,

Coolness,

A sense of constriction or a sense of openness.

Just taking another breath again,

Thinking,

Hearing the word no.

On your body to begin to feel what a no feels like in your body,

When something is a no for you.

And then as you're ready,

Just taking a deep breath in.

Again,

As you exhale,

Just releasing,

Letting go of anything that came up or didn't come up.

Coming back to just a neutral space.

And then one more time,

Just shifting back into allowing yourself to hear and feel the word yes.

What does it feel like in your body when something is a yes for you?

When something feels right to you?

Just noticing what sensations come up,

Feelings.

Maybe there's colors.

What does a yes feel like in your body?

And then just when you're ready,

Allowing yourself to take a deep breath in through your nose.

As you exhale,

Allowing those feelings of yes just to expand a little bit further in your body.

Whatever sensations you're feeling,

Just letting them begin to grow.

Allowing them to become a little more solidified and anchor into your heart,

Into yourself,

Into the muscle memory of your body.

Taking a moment with the hands on the heart.

Taking an inhale and allowing yourself to thank your heart for its guidance and its wisdom.

Giving yourself gratitude for taking the time to connect in with your heart and to be open and receptive enough to listen and hear.

As you feel ready,

Starting to just gently wiggle the fingers and the toes.

Starting to stretch the arms and the legs.

Or move the head and the neck in any way that feels kind in your body.

In your own time,

Allowing your eyelids to flutter open.

Keeping your yes with you as you move throughout the rest of your day.

Reviews

Insightful and centering, thank you!!