Hello my friend,
Welcome to this guided meditation called Speak from the Heart.
This practice is designed to help you connect with your emotional truth and visualize communicating it in a clear,
Kind,
And grounded way.
Whether you're preparing for a tough conversation or simply want to express yourself more intentionally,
This meditation will guide you into your heart space and help you speak from a place of calm,
Inner clarity.
Begin by finding a comfortable seat or lying down,
Whatever works best for your body today.
You can gently rest your hands in your lap or by your sides.
When you feel ready,
Allow the eyelids to gently drift closed.
Take a slow breath in through your nose and exhale slowly through your mouth.
Again,
Inhale and exhale through the mouth.
One more like that,
Inhale and exhale.
Now let's shift to breathing in and out through just the nose.
Allow your breath to become steady and smooth.
With each breath,
Allow your body to soften and your mind to quiet.
If it feels difficult to quiet your mind today,
Just know that that's okay and please continue to breathe and know that you are seen and welcomed even if your mind is busy.
As you breathe,
I'd like to invite you to bring your attention to the space around your heart.
Notice what's there for you today.
You might feel warmth,
Stillness or even some tightness and that's okay.
For right now,
All you need to do is notice.
If it would feel supportive for you,
I invite you to place a gentle hand on the center of your chest if it feels comforting.
Imagine your breath moving in and out of this heart space.
As you inhale,
Imagine your heart space expanding and as you exhale,
Imagine your heart space softening.
Imagine a warm glow at the center of your chest,
A ball of light that expands and grows smaller with each round of inhale and exhale.
Allow this glow to comfort and soothe you,
Connecting you to your inner wisdom and heart-centered self.
Now bring to mind a recent situation where you struggled to express yourself or maybe you wanted to say something but held back.
Let that memory rise without judgment,
Simply observe.
When you have this memory in mind,
Notice any emotion that you're feeling.
What were you really feeling in that moment and what were you truly needing in that moment?
Next,
Imagine the person involved in that situation sitting calmly in front of you.
Imagine yourself feeling grounded,
Open-hearted,
And steady.
In this safe space,
From your heart,
Give yourself the opportunity to speak your truth.
What would you like them to understand?
What are you feeling and what do you need?
You may silently speak phrases like,
When that happened,
I felt ….
What I really needed was ….
I want to share this with you because I care about our relationship.
You're not trying to control how they respond,
You're simply expressing from truth and clarity.
Take a few moments to have this conversation and to share your truth.
If during this interaction,
Any fear or tension arises,
Return to your breath and let that anchor you.
Inhale into your heart space,
Allow it to expand,
And exhale to soften that space,
Coming back to that warm glow.
Now release that image and bring your attention back to your body.
Notice how you're feeling,
Both physically and emotionally.
What you've just practiced is emotionally intelligent expression that was calm,
Clear,
And from the heart.
Remember that this kind of communication is a skill that you can build,
And the more you connect with and understand yourself first,
The more powerful and clear your voice becomes.
Take one more deep breath in,
And exhale completely.
I'd like to remind you that it's okay to share your truth,
That it's okay to take up space,
And it's okay to let your voice be heard.
When you're ready,
You can begin to gently open the eyes.
Carry this sense with you throughout your day of calm,
Of heart-centeredness,
And of clarity and truth.
Thank you so much for joining me today for this practice.
I hope you'll join me again next time.
Namaste.
