Hello and welcome to this meditation helping you to ground more into the heart space and calm the nervous system.
Find a comfortable position that might be laying,
That might be seated with the spine nice and long or even in a chair or using the wall as support.
Without any little wriggles,
Feel into any little energetic blocks and bring in some space and then just really arrive in your body noticing the support you can feel beneath you.
Let yourself melt into that support,
Noticing the space that you're in,
The temperature,
Noticing any sounds and searching for the furthest sound you can hear.
And can you notice how your body,
How your nervous system receives these sounds,
What impact they're having on you.
Letting that go and just starting to pay attention to the breath now without changing the breath in any way,
Just observe your body breathing itself.
Feel all the muscles on your face soft,
Your shoulders relaxed,
Unclench the jaw and just notice your body breathing itself.
Slowly starting to deepen the breath,
Taking some more expansive breaths in,
Feeling the tummy fill,
The rib cage grow out with the chest and lungs expand and some deeper breaths out enjoying that feeling of letting go.
Two more breaths like this.
And this final one,
The deepest breath of the day so far.
Really expansive,
Enjoy that feeling of filling up and a big deep breath out enjoying the release,
The surrender.
Returning to a natural breath.
As thoughts,
As distractions pass through the mind,
Can you just notice their presence and then brush them through.
Keep coming back to the breath again and again,
Gently and kindly.
You'd like to set an intention for your practice,
Now's your time.
What are your deepest desires?
Seeing them clearly in your mind.
More importantly,
Feeling the feeling of their reality.
What does it feel like to live this life,
Embodying that?
And now feeling the breath move in and out of the body but paying close attention to the tummy,
To the tummy rising and falling with the breath.
The next few rounds of that breath focusing fully on the tummy.
Letting thoughts pass and guiding your awareness now to the ribcage.
With the breath in,
Feeling the ribcage expand outward and soften with the exhale,
Full focus on the ribcage.
Feeling up a bit higher to the chest and lungs,
Noticing the subtle expansion of the lungs with the breath in.
The surrender with the breath out,
Focusing on the lungs for the next few breaths.
Getting into the throat space,
If you pay close attention to the throat,
Can you feel the breath brushing past as it comes into the body and back past as it leaves the body.
Full awareness to the throat space,
The next couple breaths.
And feeling to the nostrils now,
Full awareness to the nostrils.
As you breathe in,
Feel the air brushing in through the nostrils and then same with the breath out,
Feel the breath leaving the body through the nostrils.
Can you notice the change in temperature from the inhale to the exhale?
And now guiding the awareness to the heart space,
Feeling into your heart,
Noticing if there's a message for you in the heart,
Taking it and giving gratitude.
And for the next few rounds of breath,
Feeling as though you're breathing in and out of the heart.
With the breath in,
The heart swells and with the breath out,
It softens in and out of the heart space.
Can you just notice the count of your next breath in continuing to do so in and out of the heart?
And you can notice that as you do this,
The breath naturally becomes a bit deeper,
A bit longer.
Three more breaths here.
Continuing to breathe in and out of the heart but now let's have the exhale be one or two counts longer than the inhale without any strain noticing the count of the breath in pausing in the fullness what does that feel like and then a longer exhale little pause at the bottom and continuing with this flow three more rounds of this really calming the nervous system final round you and letting that go returning to a natural breath but feeling the shift the space that's been opened up in the heart in the body feeling a support beneath you feeling into the space around you and again noticing sound what is the furthest sound you can hear and what impact is that having on your body on your nervous system now has there been a shift revisit your intention perhaps guiding the hands to heart center now visualizing your dream life you living it and coming back to that feeling what's the feeling of it embracing that and in this moment it is your reality thank you for practicing this meditation throughout your evening your day from your heart space namaste you
