Sitting comfortably with your back straight if you can.
Closing your eyes and starting to take your awareness down into your heart.
This energetic heart centre in the centre of your chest.
Letting go of anything you think the heart is and just resting your awareness on the sensations and the qualities in the centre of your chest.
That might be a subtle vibration,
Warmth,
Tingling,
Subtle sense of pressure.
Just resting your awareness on these sensations.
Whenever your mind wanders off into thinking,
Just noticing it and then returning your awareness back to the sensations,
Qualities in your chest.
And with your awareness still here in your heart,
Making a smile.
Noticing a smile and feeling the effect in your heart.
Feeling how the quality of sensation changes with a smile.
Feeling how the smile activates something in your heart.
Might be a subtle sense of wellbeing,
Maybe joy,
An effervescent feeling.
Maybe it's just that subtle vibration becomes a little more tangible.
So now you're just resting your awareness on this sense of a smiling heart.
And again whenever your mind wanders off into thinking,
Just noticing it,
Acknowledging it,
And then returning your awareness back to this sense,
This feeling of a smiling heart.
You're not thinking about the heart,
You're feeling it.
And it's the feeling that helps take you out of thinking.
And it's really this approach of resting.
Resting your awareness on the sense,
The feeling of your smiling heart.
And if you start to lose the sense of the feeling in your heart,
Just using the smile again.
Using the smile to activate your heart,
Making it more tangible so you can rest your awareness here.
Softening,
Softening your awareness into your heart.
That's it.
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Resting and softening into your heart.
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And letting go of thoughts and returning back to this sense of wellbeing in your heart.
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And noticing that as you soften into your heart,
There's a softening and a letting go through your whole system.
And a sense of peacefulness in the periphery and permeating your whole being.
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