Welcome to our meditation for the heart.
Find a comfortable position for your body.
That could be in a seated position.
That could be lying down.
Let's focus on our breath.
Three counts in through the nose.
Four counts out through the nose.
Taking that exhale just a little longer.
Slowing down our heartbeat.
You can even place your hands over your heart if you'd like.
Counting to yourself.
One,
Two,
Three on your inhale.
One,
Two,
Three,
Four on your exhale.
Take it at your own speed.
Listen to your body.
Let's take a moment here focusing on our breath.
A heart at peace gives life to the body.
Allowing our heart to find peace in this moment.
On your next inhale I want you to imagine you're breathing in the color green.
This is the color of our heart chakra.
The color of nature.
Breathing in the color green and exhale it out.
Imagine you're filling up your entire heart with green and then allowing it to expand to your entire body and exhale it out.
Now let's imagine we're lying in a nice open field,
A meadow with green grass and trees all around us.
Maybe the sun is out,
It's nice and warm.
Feeling grateful for this moment we have.
And as we breathe imagine you're breathing in the smells around you.
The smells of nature,
Of life.
And allowing your heart to rest and your body to relax with each breath.
Often the greatest manifestations of love are the simple acts of kindness and caring we extend to those we meet along the path of life.
Joseph Worthen.
And in this moment being kind to ourself.
Allowing whatever heavy emotion in our heart,
Just allowing that to be okay.
Acknowledging that feeling.
You can even imagine you're holding that emotion in your hands and then letting it go.
And letting your heart feel gratitude.
Gratitude for this moment.
Gratitude for your body.
And being mindful of how you feel right now.
Let's focus back on our breath.
And maybe even repeating to ourself the mantra.
I bring joy back to the center of my heart.
I bring joy back to the center of my heart.
I'll end our practice today with a gratitude mantra.
Today I choose to be grateful for everything I have.
Kind to myself and others.
And here and now.
Namaste.
