Today we're going to do some heart focused breathing,
Moving into a quiet mindfulness meditation.
So let's get started.
Close our eyes,
Smile,
Bring gratitude into this moment.
Just let whatever feeling,
Whatever emotion,
Whatever thought,
Experience,
Tags along with that smile,
Whatever it ushers in your body.
Just let it let it happen.
Let it be.
Just observe it.
Just breathe through it a few times,
Naturally.
That smile reminds you of the joy that is always available in your life.
Bring your right hand over your heart.
As we continue our natural breathing,
Natural being,
Count of five in,
Count of five out.
Hold on in a circular motion,
Not really stopping at the top or the bottom,
Just really brief pauses as we move up,
Back down.
As you take one deep breath in,
Open your mouth and let it all out.
This time as you return to the five in,
Five out breath.
Make it all through your nose,
In through your nose,
Out through your nose.
I want you to feel this breath in your heart.
Really notice the in and out happening in your heart space,
The cavity behind your heart filling up.
Move back down as it pushes all the air out.
Feel the warmth it creates.
Feel it in your hand.
Feel it in your chest.
If you concentrate,
You can feel a little deeper.
Energy starts to collect behind your hand,
Almost as if you're holding your heart,
Allowing energy to build in this space where you're giving your heart a hug.
As you continue to breathe into this space,
Focusing your breath in this circular five-five pattern space of your heart.
Take that thought,
That emotion,
That experience that came to mind when you smiled at the beginning of this practice.
Bring it back to the top of mind and move that feeling also into your heart space.
Smile.
Draw deep upon your lips.
Sit with a big grin on your face as you breathe through this.
Let the joy move through your hand to your heart.
Let it build.
Really feel through this connection.
Feel through the experience.
I want the emotion to wash over you as it's built.
As it's warming,
You continue to hug your heart.
You should take this joy.
Brought peace to you this morning.
Through the calm,
It's ushered in a peace that's washed over us.
This is the power of the heart.
This is the power of smiling.
This is how we self-regulate and bring peace to our lives at any point in the day.
I want you to move your hand down onto your leg.
Maybe clasp your hands in front of you,
Whatever's comfortable.
I want you to continue to breathe in the same circular five-five pattern,
Seeing your heart.
Now,
Come back down.
Flow of air and energy,
Life force,
At your mouth and your chest,
Into that space around your heart.
For the next minute,
Just sit with it silently.
Focus to be on the breath coming in,
Swirling around your heart,
And back out again.
Mind drifts,
Just come back to your breath.
Drift again,
Remembering you're still breathing.
As you fill your heart up,
The air expands,
The space around it.
That joy,
That smile,
Move throughout your whole body.
With every breath in,
I want you to expand it so it grows outside of your body.
It fills the room you're in.
The next breath in,
Next breath out.
You expand that to fill the hallway in the room next to you.
As we continue breathing,
Expand that out.
Encapsulate your kids,
Your partner,
Your friends,
Family,
Your parents.
Draw them into this joy you've created around you.
Now,
The next breath in,
The next breath out.
Reach all the way out to your co-workers,
People in your community.
Here with them,
This joy,
This peace,
This love you've created this morning.
Lastly,
Definitely not least,
Pull it all back in.
All of it.
Pull it into your heart.
This was all for you to start with.
It starts with you.
It's love.
It's joy,
This peace.
It's from you.
It's for you.
When you remember that,
When you remember and you create and you give it to yourself,
You'll have a great day.
