Hello and welcome.
My name is Dominika and I am happy that you're here with me today and decided to take a moment for yourself.
I'm going to guide you through a short meditation to connect with your heart center,
To open your heart and to invite love today.
So for this meditation please find either a comfortable seat or you could even lie down on your back,
Even in your bed or wherever you're comfortable.
If you're seated please make sure that you're sitting up nice and tall,
Have your arms just relaxed down by your side or resting on your knees or thighs.
And if you're lying down have your arms alongside your body at the sides and turn your palms to face upwards if that's comfortable for you.
Now as you've found your comfortable position allow your eyes to gently close.
We're going to breathe together.
Take a deep deep inhale in through your nose and exhale out through the mouth.
Nice and long.
That's it.
Once again inhale deeply through the nose.
Exhale nice and slow out through the mouth.
Wonderful.
One last time take a deep inhale in through your nose.
And exhale release here out through the mouth.
That's it.
Now as you inhale next come back to your own nice gentle rhythm of breath and keep your breath in and out through the nose.
For a moment bring your awareness to the tip of your nose to really notice how the breath flows in and out.
Being a little cooler as you inhale and warmed up on your exhale.
Nice and slow.
Your own rhythm.
And as you follow your breath in and out slowly guide your awareness step by step towards your heart.
The center of your body.
Maybe notice your heart beat here.
And if you feel like it bring one or both hands onto your chest onto your heart.
Whatever you notice is fine.
You don't have to feel anything.
Keep noticing the breath.
Be a gentle lift to rise and fall.
Your chest with the breath if your hands are there.
Take a moment to thank your heart for every heart beat for being there with you.
And if your hands are resting on your heart do release them again to the sides of your body or on your knees or thighs.
Keep your awareness with your heart.
And as you continue to follow your breath see if you can feel and imagine your breath flowing in and out through your heart.
Your inhale opens and expands your heart and your exhale allows it to release.
With each inhale allow your heart to grow wider more open and with every exhale allow it to relax and release any pain any fear any worry follow your own rhythm of breath inhale and exhale.
Stay with your heart.
Inhaling energy.
Exhaling release.
And as you continue to breathe through your heart invite the I am into your heart.
Repeat mentally.
I am open.
I am relaxed.
I am light.
I am peace.
I am love.
I am at ease.
Follow your breath and pick your I am that is needed for you in this moment.
It could be one of the ones you just repeated after me or pick your own strong I am for this moment.
I am.
Continue to breathe repeating your I am and still visualizing the breath flowing in and out through your heart.
I am.
I am.
Very slowly and gently.
Let go of your I am and allow it to be in your heart for whenever you need to come back to it throughout today or any moment.
Taking the steps back from your heart center towards the tip of your nose.
Once again noticing the breath in and out through your nostrils.
Very gently deepen the breath here.
A little deeper inhale and a longer exhale.
Feel your body again.
Feel where you are sitting or lying.
Notice any sounds in and around you.
Very gently slowly take your time to open your eyes and come back to your day.
Thank you for being here with me.
