Hello and welcome to your Opening the Heart audio practice.
This is meant to support in connecting you to your heart space and allowing it to open in its own pace in its own way today.
So you'll begin this practice by laying down and we'll be doing a little movement and moving to hands and knees so you might want a blanket or a mat or a cushion.
So taking your time to lay down on the earth.
Begin by simply finding the breath,
Feeling the breath,
How it flows in your body right now,
Giving full permission for how the body wants to breathe.
As you breathe here really starting to feel yourself being held by the earth,
Feeling yourself on the earth,
Being supported,
Noticing where you meet the earth,
Breathing and softening down a little bit more into that support.
Taking in a nice full deep inhale into your body and letting it out,
Making some sound,
Sighing,
Releasing the breath.
And I'll invite you to just start some gentle movement.
So staying on the ground with your back on the earth,
Beginning maybe to undulate the spine or wiggle the hips,
Anything at all,
Letting the body really move how it wants to in this more gentle way,
Feeling how it presses into the earth,
Feeling how you can slowly start to attune to the sensations,
To what's alive,
Just in this simple allowing of movement as you lay on the earth continuing to breathe.
Once again you can allow the breath to be however it wants.
It might feel good to release sound,
Might feel nice to take in fuller deeper breaths,
Allowing the body to move,
To breathe in whatever way it wants.
It might be subtle and soft,
It might feel really good to push and to stretch against the earth on your back,
Just following the body for a few more breaths.
Bringing your attention to the back of the heart,
How it might want to move,
Pressing into the earth,
Allowing the ribcage to move,
Feeling the space that holds your heart as you breathe,
As you move.
Then on the next three breaths on the exhale you're just gonna allow sound to come out.
So on the inhale breathing into your body and on the exhale letting whatever sound come out.
Two more times on your own,
Breathing into the body and allowing.
Letting any other wiggles or shakes or sounds or movement in the face happen,
Letting the body start to open.
And then letting the movement slowly start to settle as you bring your awareness to your heart.
We're going to bring a little bit of breath into this space.
So on the inhale you're gonna breathe into the front of your heart and you're going to think the mantra,
I receive life.
And on the exhale you're gonna allow the back of the heart to open as you feel the mantra,
I belong to life.
So finding your own rhythm here,
Inhaling through the front of the heart,
I receive life.
Exhaling through the back of the heart into the earth,
I belong to life.
Continuing this breath and this mantra and this awareness on this space for a few more minutes.
You you and gently starting to let that focus go,
Letting the body stretch or move or sound and making your way to hands and knees.
If this position doesn't work for you today,
You can always come down to your forearms or adjust in any way that feels right for your body.
I'm just gonna do a few cat cows using this same breath.
So on the inhale,
Dropping the belly,
Letting the heart spread,
The sit bones spread.
On the exhale slowly rounding the spine,
Letting the back of the heart billow up to the sky.
Finding your own rhythm using this breath to open this space back and forth.
Inhaling through the front of the heart,
Opening that space.
Exhale rounding the spine,
Opening the back of the heart,
Following your own rhythm,
Attuning to your breath,
To your heart space,
Gently moving back and forth,
Breathing into the heart.
You and then gently releasing that focus as you allow any other movement to happen,
Any other sound to happen,
Letting the body move and breathe in any way that it wants to.
And gently moving into a seated position,
Something that feels comfortable,
You feel supported,
And once again tuning into that heart space.
It might feel good to bring your hands there or just rest your awareness there.
I'm gonna invite you to start to really feel into this space.
What are the physical sensations,
The energy,
The aliveness,
The movement that is here in your heart right now?
Really honoring and noticing with curiosity and kindness,
No need to fix or change anything.
Just breathing into your heart and feeling what this space is like right now.
And starting to allow images,
Sensations,
Feelings,
Anything at all that's alive here that wants to bubble up.
What's here in my heart?
Each time the awareness gets pulled away,
Gently bring it back to the heart,
Breathing into that space and feeling what is there.
Continuing to listen to a tune,
Maybe breathing into that space and letting out some sound.
Perhaps you can even sense your own heartbeat,
Your own rhythm.
Keep turning towards your heart without forcing or pushing,
Just gently opening to it.
Starting to feel into and listen for the essence of your wild heart today.
Opening up to it,
Listening to it,
Allowing whatever is here,
Breathing into your heart.
And when you're ready,
You can gently begin to close this practice,
Maybe bringing hands to your heart if they're not there,
Maybe bowing your head to your heart,
Giving some kind words or a thank you.
And closing here by feeling into one thing your heart is grateful for today.
Feeling that gratitude in your heart,
Breathing into it,
Letting it spread through you.
And closing with these words,
Whispering them to your heart,
To your body,
To your soul.
I love you.
