Let's find a comfortable seat.
You're welcome to stay lying down if that's comfortable for you.
You might feel more energetically buoyant if you sit,
But of course all our bodies are different.
And as you kind of settle into a seat,
You can take your right hand over your heart and your left hand over your right if that's comfortable.
And let's begin with a few deep breaths as we notice our heart space.
Oh,
Just some deep breaths.
While you feel your chest expand and get a felt sense of your heart center,
Which is the space in the middle of the chest,
Not the physical heart,
That area of your body.
You can say hi to that space as you breathe.
You're meeting a friend that you know super well,
But of course you're not always in touch with them.
So you're welcome to keep your hands here as long as you'd like or even return to this at any time during your meditation.
But if you like,
You can let your hands come back down to your lap.
And then take a few more breaths with that heart center as your focal point.
Just like we did in the meditation before,
Notice what you feel as you bring your attention there.
Get a felt sense of that heart center.
Knowing,
Of course,
It's not supposed to be any particular way we feel that,
But allowing ourselves to listen and feel our heart center.
I'm going to continue and give a set of instructions,
But know that at any time,
Can return to simply sitting and feeling the heart center at any time during this meditation.
So as you bring your attention into the heart center,
Allow it to expand to an area in front of your heart.
Maybe that's a few inches outside your body,
Six inches outside your body,
Even a foot.
Where does your mind's eye easily go as you bring your attention to the space in front of your heart center?
Find some sort of point in that area.
We're going to breathe from there into our heart.
So as you inhale,
Imagine the air,
The breath,
The energy moving from a space in front of your heart center,
Right into it.
Each breath,
Bringing more awareness,
More consciousness to your heart center.
Now we'll inhale into that heart center.
As we exhale,
We can follow all that energy up,
And that energy will move through our chest,
Up into our upper palate,
Our midbrain,
And even to and out the crown of our head.
We can try that inhaling in front of the heart,
Into the heart space.
Exhaling,
Feeling that awareness and energy move up all the way through the midbrain,
The middle of your brain,
The crown of your head,
And into the space above you.
And first,
Our breath is a little directed,
Maybe expanded,
Directed,
Maybe expanded.
So we're purposely taking a breath in,
Moving into the heart.
And then a nice,
Long,
Slow exhale as we feel that awareness move up and out the crown of the head.
Be quiet just for a moment so we can all get a felt sense of that.
Now maybe we allow the breath to be a little more subtle.
As we feel the breath naturally come in,
It moves into the heart space.
And that sense of upward movement as the breath naturally leaves our body.
And pause at any point in the breath.
And paint along that route that we find interesting.
But listening to the felt senses we get and breathing into the heart and exhaling up and out.
As we sit quietly,
Knowing any time we can return to a deepened breath.
It's confused.
Returning to this more subtle breath as we settle in.
Om.
And now gently let go of any technique and simply sit and notice what you feel.
Let go of any technique and sit for a few moments noticing what you feel.
Om.
