Welcome.
Take a moment to settle in.
You might choose to sit,
Stand,
Or lie down.
Taking a deeper breath in and a cleansing breath out.
Noticing this moment just as you are,
Just as it is.
You might allow your eyes to soften,
Closing the eyelids or looking down.
Or if it supports you today,
To leave the eyes open and soften the gaze.
Sensing into your breath,
Feeling the breath wherever it might be available.
At the tip of the nose,
The back of the throat,
The rising and falling of the chest,
The expanding of the ribs,
The in and out of the belly.
Feeling this breath that is both involuntary but voluntary.
Allowing your attention just to pull on your breath.
And if you choose,
You might lay one hand or a pile of your hands right upon the heart space.
So at the center of the chest,
At the heart level.
Notice what it's like to hold your own heart today.
Feeling the breath coming in,
The lift and rise of the chest and heart space.
And as you exhale,
Feeling the lowering,
The releasing of the breath.
You might let your eyes even look towards the heart,
Noticing this heart center,
This heart space.
And taking another deep breath in and out.
Feeling fullness,
Inviting fullness.
And as your mind wanders,
As minds do and yours likely will,
Just bringing it back with friendliness and kindness,
Bringing back our attention.
Sensing the heart space,
Sensing the breath,
Feeling expansion,
Connecting this heart of ours back into the body to the day,
To our mind,
Bringing our heart into the decisions,
Into the thought stream,
Into the activities,
The relationships,
And even to ourselves.
Inviting with the breath in heartfulness.
And as you breathe out,
Sensing this heart space of yours,
The heart sending information to the brain.
As you breathe in sensing your heart,
Your center,
Your spirit,
All that you are spoken,
Unspoken,
Seen and unseen,
Breathing in and out.
Take just one more breath here,
Focus and heartfulness right to the center of your chest.
And as you're ready,
Beginning to bring back the gaze,
The eyes opening,
Looking around,
Taking in all that is here.
And allowing your heart to remain open as you reenter your day.
