Hello,
My name is Chris and today I'm going to be guiding you through a beautiful heart coherence meditation with a focus on connecting with others.
So this practice includes a guided meditation so if it's your first time doing a visualization I recommend you go gently with yourself.
Not only in case any emotions arise that might be too strong,
So ensuring you choose gentle memories but also in your expectation of the visualization.
The goal for you is to connect with someone else,
A subtle practice that gives you a sense of belonging,
A sense of community.
So let's start with some basic self-compassion.
I'd like you to find a quiet and comfortable environment,
Ideally a space where you won't be disturbed and if it suits check your phone is on do not disturb and really have a sense of finding comfort either lying down or seated but remembering here to be kind to yourself.
So if you need to find your favorite cushion or have a sip of your favorite tea then just pause this practice and ensure you've got exactly what you need.
And to set the scene of soothing I'd like you to very very just gently rub your hands together giving yourself a very soft simple massage and then lowering your hands to a resting position and letting your shoulders soften and if it's safe to do so please close your eyes or bring your gaze low and having a sense almost of dropping anchor.
So before we start the practice I'd like you to reflect on who you're going to connect with for this practice and remember to be kind to yourself in who you choose.
Maybe a friend or family member who you've not seen for a while who brings you joy,
Someone who lights you up when you see them.
And if you're struggling with thinking of someone you know you could choose a deity or a celebrity.
So to start the practice this is your time so allow yourself to be here.
And without changing your breathing just very subtly become aware of your exhales.
With every exhale have a sense of relaxing into the grounding points of whatever you're sitting or lying on.
Almost a sense of growing roots and a warm sense of being held,
Being supported,
You are safe.
And slowing the breath down just fractionally,
Just a little,
No big change here,
Just a gentle shift to remind your body that you are relaxing.
And then softly shift your attention to where the breath enters and leaves your body,
Either your nose or your mouth.
There is no right or wrong here so whatever way you're breathing see if you can feel the tingle at the end of your nostrils or over your lips.
Not changing the breath just becoming aware.
And sit with that.
And now very gently we're going to bring our attention to our heart.
So place one or two hands over your heart on your chest and just let them rest there.
See if you can notice a slight rise and fall as you breathe.
Bring awareness to where your hand comes in contact with your clothing or skin just above your heart.
Feeling a sense of energy under your hands,
Almost a warm sense of connection.
Just see if you can really have that visceral sense of the energy of your heart under your hands.
And now I'd like you to think of a positive emotion.
Something that feels like it belongs in your heart right now.
For example,
Love,
Joy,
Freedom,
Beauty,
Pride,
Confidence,
Awe,
Bliss,
Gratitude,
Hope,
Inspiration,
Euphoria or safety.
And coming back to that sense of being kind to yourself,
If you're struggling to feel a positive emotion,
Just see if you can maybe recall a scene from a movie or from a music video that brings you a sense of joy or love,
Euphoria.
Even if it's a very brief moment,
Just see if you can feel that emotion in your heart.
See if you can notice a shift in the energy of your heart with that emotion,
Almost a deeper connection.
And now to help support that emotion,
I'd like you to bring a smile to your face.
Even if it's just for a brief moment,
Just see if you can widen that smile.
So think of a dog wearing sunglasses or a penguin doing hula hooping,
Whatever works for you.
Come back to your heart again and see if you can feel just the resonance of that smile,
That positive emotion.
If it works,
Continue to smile or if it feels strange,
Just gently let that go.
We're going to move onto our visualization now.
So I'd like you to bring to mind the image of the person or deity that you thought of at the beginning.
And just seeing them in front of you,
Feel a connection,
Maybe a subtle nod of acknowledgement and see that they are happy to see you.
And very,
Very gently bring that focus to a sense of feeling the connection with that person,
See them mirroring you.
They have their hands over their heart and just gradually become aware of their breathing.
It's the same as you.
See the subtle movement as their chest rises and falls.
Feel the harmony of you breathing together.
And if you can,
Just see if you can look into each other's eyes and then come back to the sense of energy in your heart and feel your heart connecting to that person in your mind,
Almost as if there's a light bursting out of your heart into their heart.
Feel your heart tingle and bring your attention back to that sense of breathing through the heart.
Feeling that connection,
That reciprocity with that person.
And then very slowly,
Let the image of that person go,
If it feels right,
They might wave as they leave and then just come back to you and where your body meets what you are either sat or lying on and really have a sense of that support of being held.
Feel your hands over your heart and then slowly let it go and bring your hands down by your sides or to your lap.
And when you're ready,
Very gently bring your awareness back to the room around you.
Wiggle your fingers and toes,
Take a stretch if you need to,
Come back into your body.
And slowly,
If your eyes were closed,
Open them and become familiar with the space around you,
Carrying this grounded awareness with you.
And remember,
The more you do this practice,
You can then build a neural tool so that every time you touch your heart,
You feel a positive emotion.
How amazing is that?
The simple power of a ritual,
Just repeating a positive action.
May this practice ripple outward,
Bringing benefit to you and those around you.
Have a wonderful day and thank you for practicing with me today.
