Heart Garden: A Short Morning Practice

Find a comfortable position.

Sitting,

Lying down,

Or however feels good for you right now.

Take a slow,

Easy breath in and out.

Let your body begin to settle.

And notice where you might be holding any tension.

In your shoulders,

Your jaw,

Your belly,

Or maybe around your eyes.

With each exhale,

Invite a little more softening into these areas.

A gentle release.

Now sense your whole body at once,

The whole field of your body.

Feel its aliveness and its groundedness.

There's nothing to change or fix right now.

Simply being present exactly as you are.

From here,

Allow your awareness to gently expand beyond your physical body into the space around you,

The subtle field of air and energy that holds you.

Rest in this openness for a moment.

And in this open field,

See if an intention for your day arises.

It may be a word or phrase,

Maybe a color,

A feeling,

A sensation,

Or just a quiet sense of knowing.

Whatever you notice,

Whatever you receive as an intention,

Let it be enough.

Now bring your attention to your heart space,

The center of your chest.

Feel the natural rhythm of your breath moving here,

Opening with each inhale,

Softening with each exhale.

Imagine taking your intention just like a little seed,

Placing it gently in this heart space.

Here in your heart is a beautiful garden of all your intentions,

A place where this new seed can take root,

Be nourished,

Protected,

And grow in its own time.

And you don't need to watch over it,

But can circle back to it whenever you need.

Your heart will hold it for you,

Making sure it's there to quietly support you,

Today,

In the coming weeks and even years ahead.

Take a moment to rest with this planted seed.

And all the other seeds you may have planted already.

When you are ready,

Bring your awareness back to your body,

The whole field of your body.

Notice the ground beneath you.

Perhaps roll your shoulders,

Stretch,

Or take one more full breath.

And carry your intention with you as you step into the rest of your day.

Namaste.