This heart opening meditation will help you to open and expand your heart space,
Inviting into your mind,
Body and spirit healing,
Light and love.
Just take a few moments to find a comfortable position,
Where your back is supported,
Either seated on a chair,
Feet connected flat to the ground,
Or sitting on the floor,
With your legs crossed,
Hands resting gently on your legs,
Palms facing up.
Bring your awareness to how your body feels.
You might like to stretch your arms quickly,
Out above your head,
And then rest them gently back onto your legs.
Just gently sway and move your sit bones from side to side,
And then let them rest,
Letting the chair or the floor take your weight.
With your eyes open,
Just scan the room around you,
Seeing colour,
Texture and shapes.
Now gently close your eyes,
Letting the light or the darkness now just be there.
Allow yourself to be present in this moment.
You have nowhere to be right now.
Allow the time and space you have right here just to connect.
Now that your eyes are closed,
Allow each of the senses to take over.
Let the senses scan around the room,
Let each sense just land.
It might be on a noise,
Or a smell,
Or maybe you can taste something.
Just notice and let them be there.
Just visualise you jumping from each noise,
Smell or taste to the next.
Not really settling on one thing,
Just noticing each time and moving on to the next thing,
Calmly and peacefully.
Now draw your attention back to this present moment in this space,
Just noticing now how your breath is flowing.
Witness and feel your breath moving in and out of your lungs,
In and out.
Feel your breath expand with your body and release,
Expand and release.
Breathing with the ebb and flow,
Just naturally letting each breath flow through you.
Start to bring your awareness to your heart,
Into the beautiful space where your heart occupies.
In this space is where we keep so many things,
Sometimes hurt and pain,
But also sitting in this space is unconditional love,
Freedom,
Our inner child,
Laughter,
Lessons and growth.
Just sit with each feeling,
Let it soften with every breath.
You start to see a small light like a torch shining on this space.
The light may start small and it may stay small and that is perfect.
But if you are feel drawn to with each breath,
Let the light from this torch become brighter and brighter.
You are in charge of the amount of love and light that you let into this space.
This light represents love.
We are creating space for love to enter.
With each breath,
Feel your heart with more light,
Like you are filling up a cup.
This cup can be never ending if you choose.
The light and love can flow out and over the top.
You may feel your heart expanding and opening up.
If you feel any discomfort at any point,
Just sit in the space with no judgement,
Just allowing those feelings to flow over you and know that you are safe and protected.
On your next breath,
Say the words silently to yourself,
I am enough.
I am enough.
Feel the words.
Let these words fill your heart.
I am enough.
Just acknowledge any emotion that comes up for you.
Whatever you are feeling is perfect.
Allow yourself into the space.
Let yourself be vulnerable.
I am enough.
Slowly bring your awareness back to the present moment.
Again,
Expand your senses out to the noise inside or outside the room.
Just notice how you feel.
You might feel a sense of contentment or calm.
Just notice any sensations.
Anchor yourself back into the present moment.
Notice any sensations and finally land on your breath,
The ebb and flow tethering you back to the present moment.
When you are ready,
Take this feeling.
It is yours.
Hold it.
Embrace it throughout the day.
