Hello and welcome to this Heartfelt Connection Meditation.
Whenever you're ready,
You can find a comfortable seated position or lying down.
Let's begin to ground down into this moment,
Breathing gently,
Letting go of life for a moment,
Letting the week behind you soften,
Letting the future ahead rest for now.
Rest away from your to-do list or any expectations and allow yourself to be here in your body,
Stepping into this presence and coming to a full awareness of where you are,
Noticing the sounds all around us,
Maybe even some mental chatter still happening here.
Notice the body and its weight and if there's any restlessness happening here in the body,
Gently move or wiggle out whatever wants to be moved and allow yourself to settle,
Feel the breath and its easy flow.
Notice how there's nothing else to do but exist,
Nowhere else to be,
But trusting that you're exactly where you're meant to be as you're meant to be.
Let's take a gentle inhale through your nose and a slow,
Soft exhale out through the mouth,
Giving your mind permission to be at ease and your thoughts to soften.
Take another slow,
Deep inhale in,
Filling yourself up with an expansive breath.
Then softly exhale,
Fully emptying the breath from the body and giving your body permission to be at ease and relax.
Let's do this a couple more times,
Another deep breath in,
This time inviting in a pause at the top,
Hold it here and then slowly let it go.
I want you to elongate your exhale here,
Let it last a little longer than your inhale.
Let's do this one more time,
Deep expansive full breath in,
Pausing at the top,
Hold it here and then slowly releasing,
Experiencing what it means to truly let go.
And now returning to your natural rhythm of breathing but allowing yourself to settle into this easy rhythm of deeper breathing here.
Let your shoulders drop,
Let your jaw relax,
Your belly soften and allow your spine to rest into this quiet presence,
Bringing a light awareness to your breath without opposing or changing anything,
Without any judgment or criticism,
Just noticing what's here,
What wants to be felt and what wants to be seen.
Take a calming breath in,
Slowly let it go,
Let your thoughts and that internal dialogue settle like tea steeping in warm water,
It softens.
And now as you rest here,
Bring attention to your heart,
Feel it beating,
Feel it pulse,
You may even want to place a hand here or both hands here.
Notice how it's more than just an organ,
Your heart is the center of your being,
It has the power to change or influence your brain activity and overall body functioning.
Your heart sends more communication signals to your body than your brain does and it generates the strongest electromagnetic field in your body,
Even stronger than your brain.
This means that anyone within your presence can feel your heart's energy before anything else.
This is your emotional home,
Feel it opening,
Expanding with each breath in,
As each exhale is an invitation to go deeper.
Imagine now that your heart is like a room in this home of your body,
A sacred space that holds everything you've experienced this week,
The big things,
The small things,
The moments you showed up and the moments you didn't.
Enter this space,
This room with compassion,
You don't need to judge what's here,
You're only here to witness and to soften.
With every breath,
Imagine a warm light feeling the heart space and coming out of your heart,
Surrounding and wrapping around your body,
Golden,
Soft and kind.
This light is the light of love,
Not conditional but a divine quiet care,
Unconditional presence.
Let this light seep into your body,
Seep into your skin,
From head to toe,
Let it gently melt away any tension that you're holding in your chest,
Let this light soften old thoughts,
Let it loosen the grip of self-judgment,
Allow your heart to remain open to receiving.
To feel this,
Beating heart is to feel our human,
To feel this is to remember that you are simply doing your best,
To feel this is to remember that at the very core of our souls we have always been whole,
Safe and worthy of rest.
Allow this next breath to be a fresh breath into the heart,
Hold it at the top and exhale.
Let this next breath in be a reset,
Hold it at the top,
Like a cleanse to the nervous system as you exhale,
Feel a clearing,
Feel a blessing.
Breathe in kindness,
Breathe out pressure,
Breathe in gentleness,
Breathe out the weight of not enough.
Let this truth fill your body,
Let this love settle into the bones of who you are.
And as you begin to close,
Feel your heart now beating a little lighter,
A little clearer.
From here you can meet the rest of your day,
The rest of your week,
Not from striving but from a softness,
Not from exhaustion but from quiet love,
Knowing that no matter what we are dealing with,
Love is always present.
Trust this heart is your guide,
And trust that your heart as your guide will lead you through.
From this place you can rest,
Knowing your worries,
Your fears,
Your dreams,
Desires and intentions,
They are all already taken care of.
You already are whole and complete,
Exactly as you are in this moment.
Let this feeling stay with you,
Let gratitude seep into your breath,
Gratitude for this heart,
For this body,
Let it seep into your dreams,
Into all of the days ahead.
Know that you are capable of allowing things to unfold with grace.
Take one final breath in,
Release it softly.
Renewed in your heart,
Rested in your body,
Ready to begin again.
You can gently wiggle your fingers,
Wiggle the toes,
Let your eyes open.
The light in me honors the light in you.
Aham prema,
Dhanyavaad,
Namaste my friend.
