Hello,
I'm Diana.
Welcome to this heart activation meditation.
Begin by finding a place where you can be alone for the duration of this meditation.
A place where you can put your device down and have some earphones in or on.
A place where you can sit comfortably with your back supported and your feet flat on the floor.
Shoulder width apart.
Or you can decide to put your feet up when you so desire.
Allow your hands to rest comfortably.
Maybe they will rest in your lap,
Or on your belly,
Or your thighs.
Whatever is most comfortable for you.
When you prefer to do so,
You can also choose to lay down,
But ideally in a place where you do not normally sleep,
So that you can stay awake for the duration of the meditation.
Make sure that you stay warm during this meditation.
Maybe use a blanket to cover yourself when that's needed.
Please relax as much as you can and let my voice guide you through this meditation.
Gently close your eyes and start relaxing and noticing the present moment that you're experiencing right now.
Feel your body.
Be aware of your thoughts and notice your breath.
Start paying attention to your breath.
Continue to breathe in and out at a pace that feels comfortable to you.
Feel the cold air coming into your nose when you breathe in,
And the warm air leaving your nose when you breathe out.
Relax your muscles as best as you can with every single breath in and every single breath out.
Focus on relaxing and welcome the feelings of relaxation as you feel them happening.
As you continue to breathe,
Your body will continue to relax more and more during our time together.
And when thoughts wander off,
Ideas or memories come up during our time together,
That's perfectly okay.
Be thankful for a thought.
The thought came up for a reason.
It is trying to come in as a gift.
Feel grateful for it and just go and gently bring your attention back and focus on your breathing.
Acknowledge that it happened.
Accept that that is what sometimes happens.
Invite your mind to be present and be here.
Invite your mind to receive.
To receive more peace.
To receive more happiness.
To receive more clarity and to receive more joy.
Bring yourself back to concentrating on your breath and breathing in and breathing out.
Each time you practice,
You'll pull yourself closer to just being able to focus on your meditation and on your breath.
Take a deep breath in through your nose.
Inhale.
Feel the air at the back of your throat going down into your lungs.
Hold your breath.
As you release and let the breath out,
Feel it coming up from your lungs at the back of your throat going through your mouth as you let go.
Take another deep breath in through your nose.
Feel the cold air going in through your nose and feel how your chest expands.
Hold your breath.
And when you're ready,
Let your breath go.
Exhale.
Feel the warm air going out of your mouth.
Feel how your chest contracts.
Take in three more deep breaths and exhale at your own pace.
As you continue to breathe,
Notice your body.
Notice any sensations that you feel in your body.
In case you notice any discomfort,
Tightness or tension,
Focus on that area of your body and focus on the flow of your breath.
Focus on the movement of that part of your body with the flow of your breath and help the area become more relaxed and more peaceful.
Say in your mind or out loud,
I let go,
I let the sensations move,
I choose to feel relaxed and peaceful.
Take a few more deep breaths as you let your body settle into this relaxed and peaceful feeling.
Notice where in your body you feel relaxation,
Peacefulness and happiness.
And now,
As you continue to focus on your breathing,
Focusing on every single breath passing through your heart.
Of course,
We know that it isn't actually physically possible to let your breath pass through your heart.
Yet when you focus well enough on it,
You can feel it passing through your heart,
Filling your heart with oxygen and energy so that your heart can pump that oxygen and energy around your body.
So,
Feeling every breath in pass through your heart and every breath out pass through your heart.
Feeling every breath in pass through your heart and every breath out pass through your heart.
If it helps you with staying concentrated,
Instead of saying breathing in just before the inhale and breathing out just before the exhale,
You can say move through my heart both before the inhale and before the exhale as it allows the mind to concentrate on the breath going through your heart as you visualize that while you're saying it.
Whether you say to yourself breathing in and breathing out or you choose to say through the heart is entirely up to you.
So,
As you now focus on allowing your mind and body to connect,
Allowing your mind and heart to connect through this heart activation breathing,
Knowing that you can now ask yourself any questions and discover,
Knowing that maybe if there was something you weren't quite sure about,
You could now ask yourself about it and find the truth.
Maybe if you were struggling with a decision,
You could now ask yourself about it and discover what's right for you,
Whatever that means for you.
You can now allow that to happen.
When you feel ready,
Start to gently come back to the here and now.
Come back into the room,
Into your body,
Into your consciousness,
Your awareness and into your mind.
Take your space into this world.
As you're coming back into the present moment,
Let yourself explore and say yes to the emotions that will continue to amplify.
Emotions of joy,
Peace and of relaxation during the rest of your day and the time to come.
Know that you can decide to continue to feel this way.
Take a deep breath and let go when you're ready.
While keeping your eyes closed,
Notice the sounds around you.
Notice how your body feels.
Feel the surface you are sitting or lying on under your body.
Feel the surface your feet are on.
Feel your clothing on your body.
Move your fingers a little.
Wiggle your toes a little.
Gently circle your shoulders.
Gently move your head from side to side and become more and more present.
Welcome joy,
Peace and comfort to continue being with you on your path today and in the time to come.
Take a deep breath and let go when you're ready.
And when you're ready,
Gently open your eyes while coming back to the present moment.
Stay seated for a bit more time.
Look around the room and notice a few things around you.
When you feel ready to do so,
You can sit up.
You can stand up and return to go on your path today and know that all the good that was experienced will continue for the rest of the day and the time to come.
