Welcome and thanks for joining me.
This is a meditation to cultivate courage and endurance as you soften your heart to receive life.
Please take a comfortable and dignified posture as best you can.
Allow a moment to settle in,
Sensing your entire body making contact with the seat,
Cushion or floor.
I will pause in between to allow you to deepen your presence.
I invite you now to imagine that the breath can flow into and out of the heart center.
Breathe into the heart space.
Breathe out of the heart space.
Breathing in,
See if you can sense the quality of expansion in the chest region.
Breathing out of the heart space and allow this expansion to dissolve.
Breathing in,
Experiencing expansion and spaciousness around heart and lungs.
Smelling and sensing the expansion dissolving,
Perhaps a sense of relief as you let go,
Perhaps sensing the muscles softening.
This heart breath is nourishing and invites courage,
Strength and fortitude to take meaningful actions in your life.
Breathing into the heart,
Inviting in strength and kindness.
Breathing out of the heart,
Letting go.
Breathing in,
Breathing out.
A nice addition is to place your hand on your heart as a gesture of courage that softens your heart.
Breathing into the heart space as you invite strength,
Courage and life to enter.
Breathing out of the heart space,
Letting go of all that is no longer useful.
Breathing in,
Expanding space for kindness to enter and reside.
Breathing out,
Letting go.
Breathe in life and light.
Breathe out any tensions.
Sitting,
Breathing,
Presence of being.
Now just let your breathing settle and with gentle awareness,
Notice sensations in the body as the breath flows in and out.
Just riding the waves of your natural breath as you relax to receive life for the next few moments.
Bringing this relaxation into the rest of your day.
