This is a short five-minute meditation brought to you by Sarah Rumbel at Blossom Wellbeing.
And today's meditation will be about just settling into the heart space with some really simple and easy breath awareness.
So if you're not already in a comfortable position,
Go ahead now and find your meditation.
Whether you want to come to seated or lie back,
Just get comfortable.
And when you're there,
When you feel a sense of arriving to your position,
Just begin to allow the eyes to softly close.
Allow the eyes to feel heavy.
And just take in a few moments to draw all of your attention inwards.
Drawing all of your attention inwards.
And as we give ourselves the full permission to tune into the body,
We are also giving ourselves permission to let go of any external distractions.
Mentally signaling to ourselves that we deserve this loving awareness.
We just deserve this time of stillness.
We deserve this time to be quiet with ourselves.
And just gently taking your right palm on top of the heart space,
Your Anahata chakra.
And then taking your left palm and firmly bringing it on top of the right.
And just gently begin to apply a little bit of soft pressure down into the palms,
Into the chest,
Into the heart space.
And just notice how this feels.
Maybe you can feel a sense of softening,
A sense of being soothed,
Being held.
Feeling the warmth of the palms radiating into the body.
And also allowing that exchange of energy to come back as you feel the pulse of the heart.
So warmth from the hands coming in.
Pulse and resonance of the heart coming out.
And if you wish to keep your hands here,
Then please do,
Otherwise just simply allowing the hands to rest back to the sides or in your lap.
As we slowly bring our awareness to the breath,
I want you to anchor your attention into one point into the heart space.
Before overthinking,
Tuning into what feels like the centre.
Feeling the breath from this one point in the centre of the heart.
And now on the inhale,
Begin to feel the expansion of this area.
And on the exhale,
Feeling the contraction,
The drawing back in.
Inhale to expand and exhale to soften and release.
And then seeing if we can shift the awareness slightly to tune into the subtleties of our energy.
As you inhale,
Can you visualise drawing in energy from all directions 360 degrees into the heart space.
And as you exhale,
Imagine it rippling out from the heart space.
So we inhale to draw energy in and you might like to visualise this as lots of beams of light.
Or it might be a ball of light coming inwards or anything else that resonates with you.
And on the exhale,
It expands outwards,
But instead of it expanding beyond the body,
Keep the energy inwards and allow it to expand throughout the body.
Instead of exploding outwards into the space around you,
Keeping it for yourself.
So inhale energy comes in from the heart.
Inhale energy comes out of the heart ripples through the body.
And just staying with this awareness of the breath,
The direction of energy.
And we're feeling ourselves up.
We're feeling the heart up and then feeling the body up.
And then the last few moments of the practice,
You may like to apply a word or two to this energy.
So for example,
Inhaling love.
And then allowing that love to ripple through the body as you exhale.
Or it might be inhaling peace.
And then allowing that peace to ripple through the body as you exhale.
And then just seeing what words come to you.
What is it that you need right now?
And just taking a few moments to say a few sweet words to yourself as you breathe in and out.
And if your hands are still at your heart space,
Then just take them away now,
Allow them to rest on the lap or by the side of the body.
We're going to take a deeper inhale now just to clear and finish the meditation.
So inhaling through the nose nice and deeply.
And release and soften.
As you exhale,
Release the concentration and the practice.
And then beginning to wiggle the fingers,
Blink in the eyes and bringing yourself back.
Thank you very much for practicing with me.
Wishing you all a wonderful day.
Take care.
