Hello and welcome to this heart meditation.
My name is Deema and I'll be guiding you through this practice.
If you haven't already,
Just finding yourself in a comfortable position.
Maybe that's an easy pose sitting crisscross.
Maybe that's sitting on your knees,
Glutes on your heels.
Maybe simply laying down.
Once you've found your comfortable seats,
Gently closing your eyes,
Bringing your awareness within.
Bringing your inner awareness to the heart area of the body.
Observing your breath.
Observing,
Without changing anything,
The rise and fall of the belly.
Or maybe it's more in your chest.
Bringing your right hand onto your belly,
Your left hand onto your heart.
Beginning to deepen your breath,
Allowing the belly to expand.
Allowing the air to fill up the belly.
And then filling up the lungs.
Softly releasing,
Allowing the belly to go in,
And the chest to relax.
Slowly moving in your own rhythm.
Maybe counting to five for the length of each inhale and each exhale.
Just allowing the wave between the right hand and the left hand to flow as the belly and chest move,
As the air flows in the body.
Gently lifting the shoulders up,
Rolling the shoulders back,
Gently relaxing the shoulders.
Let's do two more rounds like that.
Allowing the shoulders to rise,
Circling them back,
Allowing them to go down,
And doing one more round in this direction.
And exhaling to release the shoulders.
Let's do another round in the opposite direction,
Rolling the shoulders back,
Allowing them to rise up to the ears and rolling them forward.
Do one more round.
Inhale to lift the shoulders up to the ears,
And relaxing them down.
Keeping the breath deep,
Breathing through the nose.
Maybe if your mind begins to wander,
Just coming back to the count of five with each inhale,
And each exhale.
Maybe feeling the pulse of the heart underneath the left hand.
Maybe visualizing the color green,
Radiating from the heart center.
Maybe the left hand begins to feel the heat of the heart.
Bringing the awareness into the heart center,
Allowing the breath to continue down into the belly.
Breathing through the nose.
The energy of the heart is associated with the element of air.
And the color green.
By opening up the heart center,
We experience acceptance and compassion towards ourselves,
Which allows us and invites us to experience compassion and love towards others.
So simply accepting yourself allows you to accept others exactly as they are with compassion with kindness,
And observing the awareness of the experience,
And accepting the experience and the self as is.
The awareness that we can understand and enable actions that come from within the hearts,
Allowing and inviting our projection and perception to be seen with compassion,
Allowing others to be exactly who they are,
Releasing the expectation,
What you expect from yourself and from others,
From life,
From a moment,
From a memory,
From a shared experience.
Your experience is totally true.
And accepting that it is true exactly as you perceive it.
And accepting that others have their own truth and their own perception of experience.
Allows you to live through grace,
Through love,
With love,
And most importantly,
Compassion.
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