Hi and welcome to this meditation to help connect the heart to the brain,
The brain to the heart.
So we're going to start this practice by coming to a comfortable position that may be sitting upright with the spine straight or you may prefer lying down,
Whatever is most comfortable for you right now.
Settling into this position,
Bringing the body to stillness and closing your eyes and just taking a moment to observe your breathing.
Bring your attention to the nose,
The nostrils and notice as the breath flows in and flows back out.
Not trying to control or influence the breath in any way,
Simply observing the breath as it is and if while you practice you notice that your attention has wandered,
Just lead it back,
Back to the nose,
Back to the breath,
Gently focusing the mind on the breath at the nostrils.
Now that you have focused the mind a little,
You can take that focus and bring your awareness to the brain in the head.
Bring all of your attention and awareness to the brain and see if you can feel the brain residing in the head.
Noticing any sensations in the head,
Perhaps you can feel this area clearly or maybe not so much,
But it doesn't matter.
Just hold awareness of the head,
Feeling into the area of the brain,
Noticing the left hemisphere of the brain and noticing the right hemisphere of the brain.
And your breathing continues to flow naturally as your awareness rests with the brain.
And now that you're a little more aware of the brain,
Bring your awareness down and into the heart.
Feel into that region of the heart,
Noticing if you can feel the heart.
Perhaps there's some sensation there or perhaps not.
Feel the heart residing in the center of the chest and your breath continues to flow,
Awareness focused at the heart.
And now we will begin to connect the heart to the brain and the brain to the heart.
So with your attention still residing at the heart in the center of the chest,
Take a deeper breath in and as you breathe in,
Move your awareness with the breath all the way up and into the brain.
And on the exhalation,
Move the awareness back down from the brain through the neck,
Back down and into the heart.
And then when you breathe in again,
Breathe in from the heart,
Travel with the awareness,
With the breath up into the brain,
Exhaling back down through the neck,
Into the chest,
Into the heart.
Find a rhythm of breath that works for you,
Something a little slower and a little deeper.
Continuing this practice now,
Breathing in from the heart,
Up and into the brain,
Breathing out,
Back down,
Awareness travels back into the heart,
Continuing up and down.
And the next time that you exhale,
Back down from the brain to the heart.
You can discontinue the breathing practice,
But see if you can stay simultaneously aware of the heart and the brain.
Aware of the heart,
Aware of the brain.
Maybe you feel one more strongly than the other,
But that's fine.
And expand that awareness out to encompass the whole body now.
Aware of the rest of the torso,
The arms out to the hands,
The legs down to the feet.
Feeling the whole body,
Feeling harmony in body and mind,
Feeling balanced,
Rested and restored.
