Today we'll do a meditation focused on the heart space,
Which is somewhere in the center of the chest,
Although some people will perceive that like sort of slightly in front of them.
And we'll do some breathing first,
So I'll walk you through that.
So close your eyes if that's comfortable,
Find a long spine.
Brush away our last few minutes of thinking with a big breath in.
Hold the breath and breathe out the mouth.
So two more breaths like that.
Big breath in,
Pause,
And exhale.
And then one more on your own as you're ready.
And then we'll begin with some diaphragmatic breathing,
So we then let the belly expand.
We'll exhale navel towards the spine.
Let's take four or five breaths together like that,
Expanding the inhale a little bit each time and nice long,
Slow,
Complete exhalations out.
And then as you're ready,
Begin to locate the heart space.
So drop your awareness down to the center of the chest,
See where your mind might want to land.
And if it helps,
Imagine that space as a white light that could be in the shape of a circle or radiating out of you,
Whatever your mind would most easily hold due for you.
And as your mind sits there,
Allow yourself to both see or feel that space in your body and feel the breath at the same time.
And we might even notice any variations in our attention as we breathe in and out.
And for the next few moments,
Allow yourself to completely soften into that heart space.
Allow that heart space to hold you as you soften your attention to it.
Now keeping hold of your attention on your heart space,
Bring your right hand over your heart and your left hand over your right.
And into that awareness,
Name one person or thing that you're grateful for and allow yourself to feel the effects of that gratitude.
Just for a few moments.
And then take a big breath in and a big breath out.
And into your own heart.
Namaste.
