Hello and welcome to Insight Timer.
My name is Georgiana Petek.
Today I will be guiding you through a meditation meant to remind you that you're not alone.
Your heart is always with you.
This simple recognition may encourage you to face your day with confidence and strength.
To forsake the forever crippling idea of loneliness.
Please,
If you haven't done so already,
I invite you to gently nestle into a spot that you consider safe.
As comfortably as possible.
Back straight,
Maybe supported by a wall,
A couch,
A pillow.
Shoulders back and down,
Head slightly tilted forward.
Maybe softly close your eyes.
There will be intermittent moments of silence and the sound of a Tibetan singing bowl at the end.
Let's begin by taking in at least three cleansing breaths.
In through the nose,
Long deep breath.
Out through the mouth,
Strong exhale.
Be aware of fresh air filling your lungs and body as well as stale air leaving,
Being pushed out.
Each breath is a mini rebirth.
How beautiful is that?
I'm doing it with you.
When our body feels weak,
When there's so much more work to do until any of our goals materializes into something we can call an achievement.
When the weight we've charged ourselves with feels more like Sisyphus's boulder.
There's always our heart.
It may not sing surrounded by walls of pressure we mistake for protection.
But it will listen and it will be our ally.
It will tell us where to look in order to hear the birds sing.
And it will tell us how to listen so that we can see the waves bathing the shore.
We can count on our hearts.
I invite you now to softly place your dominant hand above where your heart is beating.
Your heart is your sun,
The sun of your body,
The sun of your life,
Your beating heart.
Breathe in through your nose,
Feeling your breath bathe your heart.
Pause there.
Let the breath sink in and the newly inhaled air imbue your heart with freshness.
Exhale that leisure through your nose,
Thinking of the cleanse your oxygenated heart enjoys.
So needed for the immense work it does.
Breathe in,
Bathe your heart with freshness.
Breathe out still air and thoughts,
Any thoughts.
Let them dissipate for now.
These few precious moments you are taking to bond with your heart,
Let them be free of any other thought.
Let the breath guide your brain to your heart,
To its magnificence and its strength,
Its omnipotence.
Breathe in.
Pamper your heart with oxygen.
Feel the healing powers your heart can bestow over your body and mind.
The calming and comforting thought that you are never alone.
And whenever you feel lonely,
You can listen to your heart beating and recover the courage and confidence you need to move on.
Thank you,
Thank you,
Thank you beautiful heart of mine for all you do,
For not deserting me,
For feeding my body,
For keeping my soul alive and my mind healthy.
Bring both your hands above your chest where your heart is beating and offer your gratitude.
Breathe in,
Be thankful,
Breathe out,
Be grateful.
Let the breath cleanse,
Let the breath bathe,
Let the breath come in and out gently with ease.
Breathe out,
Relaxed,
Content,
Relieved.
Breathe in,
Breathe out,
Let the breath come in and out gently with ease.
And now offering your body any movement it may desire,
Slowly open your eyes.
I'm honored you trusted me to be your guide,
Thank you.
I wish you strength,
I wish you courage,
I wish you peace and above all I wish you love.
Namaste.
