Welcome to a heart space meditation.
Some beautiful time just for you to check in with your heart and really nurture how you're feeling in the present moment.
Making sure you're in a comfortable position,
Ensuring that your spine is straight and upright but not too stiff in its natural curve.
Supported by anything you need such as pillows.
You may place your hands wherever they feel comfortable,
By your side or in your lap.
Whatever position feels right for you.
Equally,
Feel free to lie down or to sit in a chair or on the floor.
The choice is yours.
Take a look around the room you're in,
Noticing objects that may be familiar to you and others you may not have noticed before.
Notice colours,
Textures,
Shapes,
Details that are so small you may never have noticed them before.
In your scan of the room,
Choose an object that you would like to rest your gaze on for a few minutes.
It could be anything at all.
A glass of water,
A picture frame,
Some flowers or a candle perhaps.
Whatever the object,
Gently rest your gaze on it and take in all those details as if committing it to memory.
And when it feels right,
Gently close down the eyes and notice the contrast in your vision.
Perhaps notice whether you can still make out that object in your mind's eye.
Or simply whether you're noticing blackness or another colour.
Anything at all you're noticing with your vision is perfectly fine.
Bringing into your awareness now any sounds around you,
Those that are in the room and those that are in the nearby distance.
It may be really subtle,
The sound of a clock ticking or an appliance humming.
It may be chatter in the distance or traffic noise or birds chirping.
Whatever the sound,
Welcome it in and let it rest in your ears without judgement but simply observation.
Turning now to any fragrances you can detect in the room or on your clothing.
There may be food smells in the air,
The scent of a candle,
Or maybe perfume you're wearing or perhaps there is no scent at all.
Whatever your observation,
Allow it to be and just simply notice it in the present moment.
Observing your sense of taste by exploring your mouth with your tongue and swallowing purposefully.
Observing whether you can detect any hint of a flavour that lingers in your mouth or whether you're simply observing that your mouth is dry or moist.
Bringing your hands together now,
Allowing them to rest gently,
Palms facing and exploring the sensation of touch as you rub your hands together.
Noticing whether your skin is soft or whether it is dry or simply enjoying the sensation of touching your skin with your fingertips.
Before turning to your breath,
Noticing the rise and the fall,
The in and the out,
The expanding and the contracting.
Not forcing your breath,
Simply allowing it to rest in a natural rhythm.
Sensing the spot in your body where you detect the breath the most,
Be it your upper lip or your nostrils,
Your mouth or your belly.
Using that as a focal point to observe the movement of the breath in and out,
In and out.
Opening to feeling fully grounded in the present moment as an observer of your body.
Starting to visualise in your mind's eye the beautiful soft pink ball of light that hovers over your heart.
The colour is so soft and gentle and as it hovers over your heart,
You sense a warmth and a glow.
Bringing an air of self love,
Compassion,
Comfort and understanding.
The beautiful pink light radiates and connects in with the rhythm of your heart in this moment.
Allow yourself to place your hand over your heart and sense that movement,
The beating of your heart.
Notice the pace.
Allowing yourself to feel a sense of warmth that builds and expands from your wrist down the palm and into the fingers.
Allowing the warmth to transfer easily between the heart and your hand.
Seeing the glow spread softly,
Continually expanding and filling into your heart space.
Illuminating and bringing a sense of healing to your heart centre.
As the pink energy and light expands and flows,
Its warmth travels into each chamber of your heart,
Into every vein,
Artery and into your blood.
As it does so,
You may sense the heart slowly becoming more open as if it were a slowly unfurling flower.
This energy awakening,
Soothing and allowing your heart to be more receptive with each heartbeat.
Allow your heart to go as deep as you feel comfortable,
Receiving and opening to as much pink energy,
Healing and love as is comfortable for you.
As you do,
Allow your whole body to sense anything that needs to come forward through your heart in the present moment.
Encourage it and invite it to be open and present in this safe and peaceful space.
Any thoughts are welcome,
Allow them in and sit with them for a while,
Not judging,
Not resisting them,
Allowing them to be and softening to them.
Their existence is a part of you but it is not the whole you.
Any feeling at all,
Any sensation,
Any discomfort or any thought is given the chance to rise to the surface in this safe space where you have the courage to allow your heart to be open.
And free.
Allow yourself to sit with this for a few moments in silence before we return.
Thank you.
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