Hi,
I'm Angie Hilton and this meditation is called the steady heart.
Start by finding a comfortable position whether that's seated or lying down and just take a moment to let your body settle in to that position feeling safe and supported by what's beneath you and just giving yourself permission to slow down for a little while reminding yourself that there's nowhere you need to be right now nothing you need to do and no one needs anything from you this is all about refilling your cup so take a long slow deep breath in through the nose and hold it for a moment and just let it out slowly and again slow deep breath in hold it and letting it out slowly and one more time slow breath in we'll do the same thing and this time we're going to add a little tension to first of all our arms one at a time and then our legs so starting with our right arm to take a slow deep breath in hold it and tense your right arm however you can clench your fist,
Tense your forearm,
Your bicep,
Your shoulder as you hold the breath and just notice that it feels a little heavier than the rest of your body now do the same with the left arm,
So slow deep breath in left arm however you can,
Your bicep,
Forearm,
Shoulder,
Clenching your fist holding it with the breath do the same now with the right leg,
So deep breath in pause and just tense the right leg however you can flexing the foot back,
Tensing the calf,
The thigh and holding it with the breath and lastly with the left leg,
So slow deep breath in hold it and tensing the left leg however you can,
Flexing the foot back,
The calf,
The thigh,
Holding the tension with the breath and you can just let your breathing return to normal now you don't need to change anything,
Just noticing the gentle rise and fall just noticing how that feels and sense with each inhale you're drawing in calm and each exhale you're letting go of tension and just notice how it feels,
You might notice the cool air as you breathe in you're just engaging your senses to bring your mind and body right into the present moment so noticing that breath,
The rise and fall of the belly breathing in calm and letting go of tension breathing in calm and letting go of tension and you might notice that your mind feels busy and that's totally normal if you simply bring your thoughts back to that mantra breathing calm,
Breathe out tension it gives your mind something to focus on it's natural that the mind will want to pull you away into the future or the past but the more we bring it into the here and now,
The present moment the more peace will filter through our lives so every time you notice your mind starting to wander simply bringing it back,
Breathe in calm breathe out tension breathe out tension your breath is your silent steady companion always there for you a simple reliable place to rest your attention and now that our mind is starting to settle down a little I'm going to take you through a body scan to relax all the muscles from head to toe and with each body part I mention I want you to really imagine letting go even further letting go of anything you don't want to be carrying letting go of tension and anxiety so start by bringing your awareness to the crown of your head and I want you to sense a slow warm wave that's going to wash through your body starting at the crown of your head just feeling that slow wave melting down over your forehead and your temples your cheeks your ears imagining that beautiful warm feeling melting down from the top of your head all the way down to your jaw softening all the muscles and then allow it to slowly melt down the neck and into the shoulders feel it swirling around the shoulders releasing any burdens that you've been carrying and then feel it slowly moving down your shoulders into the tops of your arms feel that warmth slowly moving down your arms to your elbows your arms relaxing the muscles into your wrists and feel that warmth spreading into your hands and each finger one by one now feel that warmth slowly moving down your chest noticing the rise and fall of your chest steady and natural and just feel that warmth slowly moving through your chest into your heart center where you hop and just sense it slowly moving through dissolving tension anxiety melting away stress and just letting go of anything you've been holding in your heart that's been weighing you down all the way down your spine letting go of anything that's not serving you and feel that warmth slowly making its way down the tops of your thighs softening the muscles slowly down over the knees melting down into the calves relaxing those muscles deeper all the way down to the ankles the heels,
The feet and each toe one by one your whole legs and feet now filled with this warmth relaxing you deeper with each breath and simply letting go of anything you don't want to be carrying and just noticing your whole body your whole body now from head to toe filled with this beautiful warmth this radiating warm energy soothing your whole body and mind and now gently bring your awareness to the center of your chest that space of your heart you might sense a gentle pulse or warmth there perhaps you feel a radiating energy or comforting vibration and with each breath in just feel that warmth become steadier with each breath out feel it expanding filling your whole body with calm assurance and quiet strength this is your steady heart your center of balance,
Compassion and courage it doesn't need to force or push it simply holds steady guiding you just as you guide others and even when life feels uncertain this strength within your heart remains constant it's the part of you that endures that cares that leads just take a few slow breaths and allow that steady energy to fill every corner of your being or let them rest gently in your awareness steady even in uncertain times I draw strength from stillness I am supported,
Guided and safe I care for others best when I care for myself simply allow these words to become part of your natural rhythm a quiet reminder that you can return to any time you need so just take one last deep breath in through your nose just enjoying this feeling of peace this calm and strength that you've touched here will stay with you long after this moment ends your steady heart will continue to guide you quietly confidently through every act of kindness and every moment of connection and before we finish just take a moment to thank yourself for carving out the time to reset your mind and body and know that this feeling of peace is within reach any time you need it you
