Hi friends,
This is Danica Lynch.
Thank you for joining this mindful practice of cultivating awareness into your mind,
Heart and body.
In this practice we'll bring awareness into these areas,
Incorporating slight touch.
So I invite you wherever you are in your personal space to grab a couple of blankets or cushions,
Anything to make your practice most comfortable.
And join in a seated pose upon a surface where you feel supported.
Transitioning into this present moment,
Begin to allow the eyes to orient around your space.
Gently moving the head,
Finding a resource of color,
Texture or simply something that brings a smile,
Sense of joy.
This is your resource you can come to anytime you like.
Keeping the eyes open,
Gently begin to let the eyes close.
Draw your awareness into the breath.
Upon your inhalations,
Notice where the breath settles within the body.
Where do you notice the slight movement of expansion?
Upon the exhalations,
Noticing where the breath releases from.
Noticing the quality of the breath,
The pace.
Now I invite you to take your hand and gently placing the palm upon the area in which you notice the breath settling,
Where that slight expansion is happening.
Maybe it's the expansion you notice the breath through the chest,
The abdomen,
Maybe the low back.
Resting your palm upon this area,
Notice the support that the hand is giving to this area.
Mindfully noticing the rise and follow the breath into the palm.
Now I invite you to draw your awareness in towards the heart center,
Placing the palm across the heart.
Can you begin to bring awareness into the rhythm of your heart rate?
Noticing the pulsation,
Is the heart feeling a bit active or mellow?
Noticing the inner rhythm of the heart or the external rhythm of the heart into the hand.
And now I invite you to draw your awareness in towards the mind space.
Taking the palm,
Can you place it to the back of the head upon the base of the skull?
And once again,
Just recognizing the support that the hand is offering this space.
Breathing into the palm and breathing out.
And gently begin to release the arm back down.
Begin to draw your awareness back in towards the navel,
Deep within the center of the abdomen.
Noticing the breath here,
Begin to allow the breath to draw up towards the heart center.
And imagine breathing only into the heart and exhaling from the heart.
Beginning to draw the awareness back up in towards the mind center.
Breathing into this space and exhaling from this space.
And now connecting all three,
As you breathe in,
Can you begin to imagine the breath moving from the mind space to the heart space,
To the space within the abdomen.
As you exhale,
Releasing the breath from the core to the heart to the mind.
Continuing here with just a few rounds of this awareness,
Cultivating this connection between the energetics of the mind,
The heart,
And the core.
Continue breathing,
Recognizing the pace of the breath.
And giving a slight pause into this connection,
Bring the awareness back towards the heart center.
Once again,
Breathing in towards the heart and exhale,
Releasing from the heart.
I invite you to ask the heart one question.
What makes my heart sing?
What makes my heart sing?
Inviting a slight smile here.
As we begin to close our practice,
Keeping that image or thought,
I invite you to take a moment to journal after your practice.
Starting with the phrase,
What makes my heart sing?
Maybe this is an image to draw,
Words to write,
Or maybe it's a poem.
Just taking time to reflect upon your practice and the question.
Thank you for joining and have a beautiful rest of your day.
Thank you.
