Become as comfortable as possible wherever you are.
Place your attention on your heart.
You may wish to move one or both hands to your heart to aid in this awareness.
Watch your breath as it flows in your nose,
Down your throat,
And into your heart space.
On your next exhale,
Watch the return flow leave your heart and flow out of your nose.
With your awareness still on your heart,
Note who or what are you grateful for.
Who or what are you grateful for?
Just let the list flow and grow as you allow gratitude to come in and out of your heart.
The heart can be a vessel that helps process many emotions.
It can even hold onto grievances and regrets.
Take a moment to notice what the heart is holding onto that may not serve you anymore.
For right now,
We will create an intention to allow any moments of hostility to leave the heart.
At least for now,
You would like to still the heart and the mind.
Quiet down any internal dialogue.
Slow the thoughts and slow your heart rate.
Repeat to the heart,
All is well,
And keep repeating it.
All is well,
Over and over for a few moments.
As you repeat this phrase,
It may change,
It may become louder or fainter,
Faster or slower or even become jumbled.
Your thoughts may drift.
Whatever happens,
Don't resist,
Just shift back to repeating the phrase,
All is well.
Udeau You You You As you stop repeating this phrase drift your awareness back to your heart space and Pay attention to the heart's rhythm Shift your attention to your hands and Notice if the hands tingle or throb in response to the heart Notice how the heart emanates warmth to your hands and throughout your body Shift your awareness to your eyes and the area between your eyes Notice your heart beats as your eyes find stillness Notice the heart through the face and the neck Relax your shoulders down away from your ears And witness continue to witness your heart through your entire back and torso Noticing the heart throbbing and the area between your eyes Through your entire back and torso Noticing the heart throbbing and its rhythm through the upper body Shift your awareness to the entirety of the arms and feel the energy of the heart moving through your arms And then send this awareness and the warmth of your heart to your hips And down your legs To your ankles your feet and toes Take in the awareness and the warmth of the heart on your entire left side of the body Then your entire right side of the body And then feel the heart,
Its throbbing,
Its rhythm,
Its warmth through the entire body Now as you scanned your body you may have noticed a place that is holding on to tension And you may have noticed a place that is holding on to tension Or perhaps needs extra support Send the warmth of the heart and feel its sensation in any part of the body that you choose And if you don't have one today,
Then send the healing of the warmth back to the heart As you send the intention of the heart space to a body part,
Repeat the mantra YUM Say it out loud YUM Whisper it YUM YUM is the natural vibration of the heart And can open its energy to send healing and transformation through the body Now keep repeating YUM silently to yourself over and over again YUM is the natural vibration of the heart And can open its energy to send healing and transformation through the body Now repeat YUM YUM is the natural vibration of the heart YUM is the natural vibration of the heart YUM is the natural vibration of the heart YUM is the natural vibration of the heart YUM is the natural vibration of the heart With your eyes still closed,
You can stop repeating this mantra Notice your heartbeat as it is now and take in any sensations you feel in the body You may feel calmer,
More relaxed,
Or even energized from the heart space Shift your attention to the breath now and take a long,
Slow deep breath in And release it as you flutter open your eyes You can use this meditation anytime you need to send healing to the body or back to the heart Perhaps in processing difficult emotions or even to just enhance sending intention and attention throughout the body This is Amy J.
With MindGen Meditations
