So take up a comfortably seated position,
And when you're ready,
You start by closing your eyes.
And make sure your spine is elongated.
It may help to slightly suck your chin to the chest,
Not too much.
Just lift your crown to the ceiling,
And as we're doing a meditation to honor our heart,
We are going to roll our shoulders back,
And then making sure we can relax,
Opening the heart.
It helps you,
You may stretch your arms,
Your hands clasped together behind you,
And then release and rest the hands in your lap,
Palms facing upwards.
And just do a general check-in.
How are you feeling?
Body?
Mind?
Bring the attention to the heart,
And connect with your heartbeat if you can.
Then focus on your breath.
We're going to lightly calm your breath down,
Especially focusing on making inhale and exhale equally long.
And there's a couple of steps we'll be taking,
And I'll be guiding you through this.
We'll start in a moment by inhaling to the count of three,
Holding the breath for a moment,
Exhaling to the count of three,
And again stopping.
And now we're counting in and exhale.
So all together take a normal inhale and a full exhale.
And we start inhale one,
Two,
Three,
Hold,
And exhale.
One,
Two,
Three,
Stop.
Inhale one,
Two,
Three,
Hold.
Exhale one,
Two,
Three,
Four.
Inhale one,
Two,
Three,
Hold.
Exhale one,
Two,
Three,
Stop.
Inhale one,
Two,
Three,
Hold.
Next exhale through the mouth.
One,
Two,
Three.
Inhale through the nose.
One,
Two,
Three,
Hold.
Exhale through the mouth.
One,
Two,
Three,
Four.
Inhale through the nose.
One,
Two,
Three.
Inhale through the mouth.
One,
Two,
Three.
Inhale through the nose.
One,
Two,
Three.
And on the exhale we're going to sigh,
Make the sound.
One,
Two,
Three,
Hold empty.
Again,
Inhale through the nose.
One,
Two,
Three.
Exhale with a sigh.
One,
Two,
Three.
Continue in your own tempo.
Exhaling through the nose.
Exhaling with a releasing.
Exhaling with the breathing our hearts of any negative emotions.
One or two more if you like.
If you're finished,
Reconnect with your heart.
And then imagine the people that you love.
Picture them one by one or maybe in a group setting.
And in whichever way you like,
Send them love.
Then imagine someone that you feel more neutral towards.
That you know this person could do with some support.
And send this person love also.
Wish them well.
And then picture someone with whom you not have an easy relationship.
Don't dive into what they may or may not have done to you.
Just try to see them with a beginner's mind in your mind's eye.
And if possible,
Send them love.
Even just the slightest bit of gratitude for a lesson learned.
Maybe you feel this person does not deserve your love.
It's not about them.
It's about you.
And then send love to the world,
The people,
The animals and the plants.
And last but not least,
Be yourself exactly as you are.
And send love,
Appreciation for yourself.
Now choose from all these people we've just imagined.
Choose the person who most needs to hear some positive affirmations.
And this may well be you,
Yourself.
So say to yourself,
Out loud or in your mind,
Say to yourself or this other person the following sentences.
I love you.
I share with you.
I understand you.
I am aware.
I see you.
I learned with you.
I give to you.
I receive from you.
I am so very grateful for you.
See all this practice.
You will chant so out loud.
Yam and I will demonstrate in a moment.
But the important thing is to do this with a deeper voice.
So you feel the vibration in the chest area,
Not only in the throat and mouth.
Just give yourself the opportunity to practice once before you do a full yam.
Let me demonstrate.
Yam.
On the next exhale,
We will practice yam.
Notice where you feel the vibration.
Make any changes to feel it around the heart area,
Upper chest.
For a full deep yam.
Start rubbing your hands together.
Making some distance.
Warm.
And then placing both hands on top of each other on the heart.
Reconnecting.
With heartbeat.
Seeing if you can notice any changes compared to the start of this meditation.
Rubbing the hands together again.
Rubbing our eyes.
And gently blinking a number of times into the inside of our hands.
Opening the eyes.
Hands in prayer position to the heart.
Namaste.
