Heart-based meditation.
Making sure that you are comfortable and that your spine is well supported.
You can lie down or stay seated.
And as you begin to get comfortable,
Just take a moment to notice how you are just now.
Exactly as you are.
And noticing how your body feels.
And where you find that sense of holding or tension.
Just breathe a little deeper into that area.
Just softening and soothing.
Begin now to take your full attention to the breath.
Begin to notice the rise and fall of your chest and your stomach as you gently breathe.
Notice where the breath reaches.
Just that gentle flow of breathing.
And can you get a sense of breathing into the whole body?
Sending the breath to the tips of the toes.
And the top of the head.
Just breathing into the whole body.
And again just noticing if there is anywhere with that sense of holding.
And if there is,
Just breathe a little deeper into that area of the body.
And as we now take our full attention to the heart area,
You might like to place your hand onto the heart.
And if you do,
Notice the warmth and the gentle pressure.
And as you begin to breathe into the heart space,
Just get a sense of how the heart feels.
And as you breathe into the heart area,
You can start to visualize a beautiful white light right at the center of the heart.
And each time that you breathe into the heart space,
This beautiful white light grows a little brighter,
A little stronger.
And it starts to fill the whole of the heart space.
And every time you breathe in,
It grows a little stronger.
Until that beautiful white light starts to expand beyond the heart.
And as you continue to breathe into the heart area,
That white light expands into every cell and every area of the body.
And as you breathe in,
That white light just continues to expand,
Filling every cell,
Every area of the body with that beautiful white light.
And as you continue to breathe into the heart space,
Expanding the white light into every cell in the body,
Just notice how your body feels,
How your heart feels.
Every area,
Every cell in the body is filled with this beautiful white light that has gently expanded from the heart space.
And now as your body is full of the white light,
Just continue to breathe with that sense of the white light filling every cell and every area of the body.
And as you gently begin to take your full attention back to the heart space,
Breathing gently into the heart area,
Take a moment now to notice how you feel and how your body feels.
And once again,
Just relaxing that focus back to just gently following the flow of breath,
The rise and fall of the chest and the stomach.
And just checking once more if there is anywhere in the body that has that sense of holding.
And if there is,
Once again,
Just breathe a little deeper,
Softening and soothing with the breath.
And as you begin to let all focus go,
Just rest in that sense of just being.
Just resting in that sense of just being.
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