Hello and welcome to this heart mind balance meditation.
I'm Elissa and I'll be guiding you.
Use this meditation anytime you're struggling to connect the thoughts in your mind with the feelings in your heart.
Take some time now to check in with your body,
Ensuring that you're in a comfortable position for this meditation,
Setting a gentle intention to dedicate this time to yourself,
Honoring whatever it is that you need during this time,
Gently bringing your awareness from the outside space,
From the room that you're in,
Any sounds that might be around you,
Gently recognizing them,
Then bringing your awareness to your physical body.
How are you feeling right now?
Is your body feeling light or tense,
Relaxed or contracted?
Noticing your physical state in this moment and we will spend the next minute or two helping your body and your mind to relax,
Beginning with your feet,
Observing any sensations in your feet,
In your lower legs,
In your knees or thighs,
Bringing your awareness towards your hips,
Your buttocks,
And gently inviting your legs to relax,
Your hips to relax,
Noticing any sensations in your stomach,
Perhaps taking a few breaths here,
Allowing any anxiety in the belly to settle,
Your lower back softening and relaxing,
Your chest,
Softly expanding with each breath,
Noticing and allowing any sensations that might arise,
Relaxing through the back of your heart,
The back of your heart space into your upper back,
Your shoulders softening,
Feeling this wave of relaxation flow down your arms,
Into your palms and fingertips,
Relaxing your throat,
Your jaw,
Your cheeks,
Your mouth and tongue,
Aware of any tension in your forehead or your face,
Offering a gentle invitation to relax,
To let go,
Your whole face,
Head and skull relaxing,
Connecting in with the flow of your breath in this moment,
Noticing and feeling the sensations of your breath moving through your throat and into your chest,
Allowing for a softness within your breath to enter your heart space,
This gentle breath helping to relax and soften your heart,
It will take a moment to explore your heart space,
Tenderly noticing any sensations,
Any emotions,
Reminding your heart that it's safe,
That it can open and show you what needs to be seen right now,
Gently and curiously becoming aware as these sensations arise,
Perhaps there's some tension,
Numbness,
Some sadness,
Or perhaps there's joy or excitement,
Taking this time to simply allow,
Allow yourself to be seen,
Your breath continuing to gently flow into your heart space,
And when you feel ready,
I invite you to bring your awareness to your forehead,
To the space of your third eye,
This centre representing the mind,
This space that can sometimes feel very cluttered and constricted when we have a lot of thoughts,
A lot of distractions,
Allowing any thoughts,
Any tensions to be seen,
To be given space,
Can you create a little more space,
A little more expansion within your thoughts,
Within your mind,
Now we will begin to bring balance between these two aspects of yourself,
Do this by bringing some of your awareness back into your heart space,
Creating a dual awareness here,
Noticing anything arising within your heart space,
At the same time remaining connected to your mind,
To your third eye,
To your ability to think clearly,
If it helps you may like to feel yourself breathing into both of these spaces simultaneously,
Bridging the space of the heart with the space of the mind,
There is nothing to do here,
But bring awareness simultaneously to these two spaces,
Building an energetic connection,
Feeling,
Feeling,
Connecting,
The wonderful intuition and sensitivity of the heart,
With the clarity and direction of the mind,
Taking your last few breaths here,
Then returning back to the fullness of your body,
Breathing from head to toe,
Slowly becoming aware of your surroundings,
The ground beneath you,
The room that you are in,
Making a note of the inner state that you are feeling right now,
So that you may bring it with you after the meditation,
And in your own time when you are ready,
Begin to move your body,
To open your eyes,
And transition back into your day,
Thank you for joining this heart mind balance meditation,
