Hello,
My name is Chris and today I'm going to be guiding you through a beautiful heart coherence meditation with a focus on self-compassion.
This practice includes a guided visualisation,
So if it's your first time doing a visualisation I recommend you go gently with yourself.
So not only in any emotions that may arise,
Ensuring you choose gentle memories,
But also in your expectation of the visualisation.
The goal of this meditation is for you to connect with yourself,
A subtle practice that will give you a sense of being grounded and feeling safe.
So let's start with some basic self-compassion.
Find yourself a quiet,
Comfortable environment,
Ideally a space where you won't be disturbed.
If it suits,
Check that your phone is on do not disturb and really find comfort.
So you can do this either lying down or seated,
But the main thing is having a sense of being kind to yourself.
So if you need to find your favourite cushion or have a sip of your favourite tea before you start,
Then pause and ensure you've got just what you need.
Once you've settled into that either seated or lying posture,
Just to set a scene of soothing,
I'd like you to very,
Very gently rub your hands together,
Giving yourself a very light,
Simple massage.
And then gently lower your hands to a resting position and let the shoulders soften.
And if it's safe,
Close your eyes or bring your gaze low and just have a sense of almost dropping anchor.
This is your time to practice.
So allow yourself to be here.
And without changing the breath,
Just become aware of your breath.
Are you breathing in through the nose or through the mouth?
And very subtly,
Without judgment,
Just focusing on the exhales.
So continuing to breathe normally,
But with every exhale,
Having a sense of relaxing into the contact points of the seat you're on or whatever you're lying on.
Almost a sense of growing roots and a warm sense of being held,
Of being supported,
That you are safe.
And very subtly,
Slow the breath down just a little,
A fraction change,
Just a gentle shift to remind your body that you are relaxing.
And just sit with that.
Now what I'd like you to do is just shift your attention to focus on your heart.
And to make this easier,
Place one or two hands over your heart,
So just on your chest and just let them rest there.
See if you can notice a slight rise and fall when you breathe.
Just that very subtle movement awareness.
And then bringing awareness to where your hand actually comes into contact with your clothing or skin above your heart.
And really seeing if you can feel a sense of energy under your hands,
Almost a warm sense of connection.
See if you can feel that visceral sense of the energy of your heart under your hands.
And very subtly now,
We're going to just think of a positive emotion.
So 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 the whole time being kind to yourself.
If you're struggling to feel a positive emotion,
See if you can think of a scene from a movie or a song that brings you a sense of joy or love and just reflect on that.
Even if it's a very brief moment,
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.
Still having that sense of the energy under your hands.
And now to help support that emotion,
I'd like you to bring a smile to your face again.
Even if it's just for a brief moment,
Just see if you can widen that smile.
If you need some help,
Think of a dog riding a bicycle or a penguin walking down a fashion catwalk or whatever works for you.
And then come back to your heart again and just see if you can feel that resonance of that positive emotion.
And if it works,
Continue to smile or if it feels a strain,
Gently let that go.
So we're going to move on to our visualization now and I'd like you to imagine a version of you that feels strong,
Healthy and radiant,
Whatever that means to you.
Picture yourself at ease in your body with a gentle smile,
Bright eyes and an open,
Relaxed posture.
Let this version of you glow,
Even if it feels like you're stretching the truth a little.
That's okay.
You're just giving your brain a loving image to hold.
Maybe add some warmth and light,
Anything that helps you feel connected and kind towards yourself.
And very,
Very gently bring that focus to a sense of connecting with that person.
So connecting with you,
See them mirroring you.
They have their hands over their hearts and gradually,
As you're looking at them,
Become aware of their breathing.
It's in sync with your breathing.
See a subtle movement of their chest rising and falling at exactly the same time as your chest is rising and falling.
Feel a deep connection with them.
If you can,
Just see if you could look into each other's eyes.
And then subtly coming back to the sense of energy in your heart.
Feeling your heart connecting to that image of you in your mind.
Almost as if there's a light bursting out of your heart into the heart of you in the image.
Feel your heart tingle and bring your attention back to that sense of breathing through the heart.
Then very,
Very slowly,
Just let go of the image.
If it feels right,
The image might wave as they say goodbye and leave.
And then bring your attention back to where your body meets what you're sat or lying on and really feel that support.
Feel your hands over your heart.
Slowly let them go,
Bringing your hands down by your sides or to your lap.
When you're ready,
Gently bring your awareness back to the space around you.
Wiggle your fingers and toes.
Stretch if you need to.
And come back into your body.
And then slowly,
If your eyes were closed,
Open your eyes and become familiar with the 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?
That 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.
