Welcome,
My name is Aya and I'll be guiding you on a meditation to ground into your heart.
Allow yourself to find a comfortable space to rest and allow your eyes to soften close.
If that feels comfortable,
Just helping you tune your awareness deeper within.
And if you prefer,
You can keep your eyes open and just softly gaze at a focal point,
Somewhere that feels comfortable,
Wherever you may be.
And bring your awareness into your body.
Notice your feet,
Where and how they may make contact with the earth.
Notice your seat,
Where you rest.
Allow yourself to ground into this space and place and moment in time.
Notice your hands,
Wherever they may rest.
Feel the length of your spine.
Feel the flow of your breath.
Allow your face to soften.
Allow your chest to soften.
Allow your abdomen to soften.
We'll take a few deep breaths together to sink and settle in,
Letting your next exhale go.
And then taking a deep inhale,
Expanding through the diaphragm,
Feeling the abdomen rise.
Feeling the air move up to expand through the lungs as the chest rises.
Hold it full up at the top.
And then exhale,
Feel the chest soften.
Feel the abdomen soften.
Full exhale.
Beautiful.
Again,
Deep inhale,
Full expansion through the diaphragm,
Through the lungs.
Hold it full.
And exhale,
Release and let go.
And one more deep,
Full inhale,
Filling all the way up through the diaphragm,
Up through every corner of the lungs.
Hold it full.
And exhale,
Squeeze all the air out of the lungs,
Out of the diaphragm.
Let it all go.
Beautiful.
Let your breath find its own pace and rhythm.
Breathing in through the nose and out through the nose.
Letting in and letting go.
Really attuning to the breath,
Befriending the breath.
If at any point through this meditation you notice your mind drift or wander,
Gently return back to the breath.
Begin again.
Come land your awareness through your chest.
Begin just by noticing the sensations that feel present for you here.
You might notice the flow of the breath.
Some areas might feel a bit tense.
Some areas might feel a bit spacious.
There's no right or wrong.
Maybe you can even feel that gentle soft beat of your heart.
Let it gift this heart.
Let it gift this heartbeat.
If it helps now or at any point,
You might even bring a hand to your chest to help you connect a little deeper here to this area of the body,
This home of your heart.
And then see if you can move a little deeper through the chest to connect to the center of your heart space.
You might rest your awareness in the center of your chest or over your actual beating heart.
Wherever feels most like home for you.
And begin to see and visualize a soft light glow here.
Sweet gentle light,
The light of your heart.
Notice its color,
Luminosity,
Depth,
Feeling.
Trust what comes.
There's no right or wrong.
Begin to feel that light glow along with your breath,
Keeping your awareness anchored through the chest,
Feeling this link between the awareness of your mind,
Grounding of your body,
The power of your breath,
And the space of your heart.
Feel that light begin to grow brighter with every inhale.
And with every exhale,
Feel that light root even deeper into your heart,
Into the center of your being,
Attuning to that space of love within yourself,
That space of care,
Of compassion,
Acceptance,
Presence.
Stay with the flow of your breath.
Notice the beat of your heart and begin to feel that light slowly,
Sweetly expand through the chest.
If there were any areas in the chest that were feeling a bit tense or tight,
Feel that light come to envelop those spaces through the chest,
Through the heart,
Through your chest,
Glow with this light.
Feel it reach through the lungs,
Expanding to the back of the lungs,
Sides of the lungs,
Base of the lungs,
Front,
Top of the lungs.
And begin to feel that light expand past your chest,
Through your arms,
Traveling down to your hands,
Your fingertips.
Feel that light extend upwards through your neck,
Your throat,
Through your head,
Your face,
Maybe even running through your mind.
Feeling your mind illuminated with this light of your heart,
Bridging,
Connecting,
Uniting heart and mind.
Feel your awareness travel back down from the chest,
Moving down into the abdomen.
Feel it grace and wash through all your organs.
Feel it expand through to the back.
Feel it run down your seat,
Down your legs,
All the way down to your feet,
The very tips of your toes.
Feeling that light still anchored through your chest,
Through your heart.
And just like the sun,
Feel the rays of that light now expand through the whole body.
Notice now its color,
Luminosity,
Brightness,
Depth.
Feel every one of your cells illuminated with the love and the power of your heart.
Beautiful,
Beautiful heart.
And then begin to feel that light pierce past the bounds of your skin,
Radiate outward.
Know that the sharing of the light of your heart is not depleting anything within you.
It's a natural extension of this expansion of your heart space.
Again,
Just as the sun shares its rays without losing all that remains at its core.
So too,
You can stay anchored and rooted and full,
Whole within your heart as you share with this light of your heart,
Touch and reach and move through anywhere within you that has been feeling tense or tight or tender in any capacity.
Not needing to force or push,
Just softening,
Illuminating.
And again,
Feel that glow continue to radiate outward so that within you and around you,
You feel held by this great light of your heart.
And then gently,
Gently allow your awareness,
Pull back within,
Back through the center of your heart.
Notice the flow of your breath,
Beat of your heart and take some time now to listen,
Listen to your heart.
If there's any guidance it might like to share,
Maybe that comes in words or images or feelings,
Or maybe you just rest in this place of peace and presence here in your heart.
Whatever calls you,
Take this time to listen.
If you'd like,
You may continue to rest in this place of stillness within your heart.
Or if you're feeling ready to return,
You can gently,
Gently allow your breath to deepen.
Each inhale expanding through the whole body,
Welcoming in new life,
New light.
Each exhale helping to reground you.
Notice your feet,
Your seat,
Your hand.
Notice the flow of your breath and beat of your heart.
What a gift this heart.
May you continue to be tender,
Gentle,
Soft and sweet with this beautiful heart of yours.
May you continue to listen and honor its guidance and wisdom.
May you continue to keep it fueled and full within you and from that place to allow that light of your heart to radiate outward.
What a gift this heart.
When you're ready,
You can gently,
Gently tuck your chin into your chest.
Slowly begin to open your eyes,
Taking your time as you return.
Welcome back.
