Heart meditation.
Sit comfortably on the floor or on a chair.
Adjust your body so your spine is straight.
Close your eyes or lower your gaze.
Survey the body from head to toe and toe to head.
Be aware of your body.
Be aware of the stillness throughout your body.
Breathe smoothly and evenly and deepen the relaxation of the body.
Relax your whole body.
Any outside sounds or distractions,
Let them fade into the background.
Feel the stillness of your body.
Begin to focus your attention on your breath as it flows in and out of your body.
Observe the breath.
No need to change it,
But observe the movement of your body and breath together.
Be aware of the body and the breath.
Expand as we inhale.
Draw in as we exhale.
Feel the whole body breathing.
Stay aware of the breath.
Relax and settle.
Be in the space.
If your mind wanders,
Gently bring your attention back to your breath.
Stay with your breath.
Observe the breath.
As we inhale,
Draw in fresh prana or energy into the body.
As we exhale,
Send out what we don't need.
Inhale,
Purify the body,
Bring in fresh air,
Fresh energy.
As we exhale,
Sending out what we don't need.
Perhaps any negative thoughts,
Let them flow away on the exhalation.
Allow thoughts and emotions to come,
And as you exhale,
Simply let them go.
No need to analyze.
Simply let them be,
And as you exhale,
Let them go.
If your mind is wandering,
If you're getting caught up with thoughts and emotions,
Let them go.
Relax.
Acknowledge.
No analysis.
As you exhale,
Let any thoughts and feelings go.
Let them drift away,
And bring your attention back to your breath.
Relax.
If your mind is wandering,
Come back to feel the stillness of your body.
Consciously observe the breath and feel the movement of body and breath together.
Thoughts will come and go.
Simply let them go on your exhalation and come back to your breath and body.
Feel yourself settling deeper into the comfort of your own space.
Bring your awareness to the middle of your chest,
Where the Anahat Chakra is,
And feel the flow of breath there.
Relax deeper.
Feel your heart calming and your breath deepening as you focus on the middle of your chest,
The Anahat Chakra.
As you inhale,
Visualise a stream of light flowing through the centre of your chest.
Feel light and calm in your heart.
Breathe gently in and out through your heart centre.
In yoga,
The heart is seen as the centre of self,
The centre of compassion.
And when we exhale,
We can send that stream of light out to those we love,
To those around us,
To all people.
So inhaling through your heart centre,
Nurture yourself.
Then as you exhale,
Send out that light and love.
Remain in the practice.
When you wander,
Return your attention.
Come back to the stillness of your body,
The movement of body and breath together.
Feel how your body is settled,
And then come back to the heart centre.
Draw in light and love.
Send out light and love as you exhale.
Breathe in and out through your heart centre.
Breathe out through your heart centre.
Breathe out through your heart centre.
Become aware again of the space you're in.
Feel where your body is contacting,
Floor or chair.
Begin to extrovert your senses.
Hear the sounds outside.
Gently move your fingers and toes.
Have a roll of your shoulders.
And gently open your eyes.
