Find a comfortable sitting position and gently close your eyes.
Your spine is straight,
Your neck is long,
Your head in line with your spine.
Relax your facial muscles.
Relax your shoulders.
Let your hands rest gently on your knees or your thighs.
Allow your mind to relax.
Allow your breath to become calm and effortless.
Become aware of a feeling of peace.
And well-being all around you and within.
Now visualize your physical body as if you see yourself in a full-length mirror.
We're going to scan the body all the way from the tip of the toes up to the top of our head.
We can start with the feet.
Bring your full awareness to both of your feet.
Observe the shape of your toes.
The position of your feet.
Your heels.
The soles of your feet.
The top.
Of your ankles.
The position of your lower legs.
Your calves and your chin.
Observe every detail of your knees.
Observe the shape and the position of your thighs.
Your buttocks.
Observe the shape of your hips.
Your pelvis.
Now move your awareness to your belly.
Observe the shape and the position of your belly.
Your abdomen.
Observe your chest area.
Now move your awareness to your lower back.
Observe the shape and the position of your lower back.
And then slowly,
Vertebra by vertebra,
You can move with your attention all the way up.
The middle of your back.
Up to the top of your back.
Observe your whole back.
And then bring your attention to your fingers.
Observe every detail of your fingers.
The palm of your hands.
The back of your hands.
Observe the position of your forearms.
Your elbows.
Your upper arms.
Observe the shape and the position of your shoulders.
Your neck and your throat.
Now observe every detail of your face.
Your chin.
Your cheeks.
The shape of your ears.
The shape and the position of your lips.
Your nose.
The position of your eyes.
Your eyebrows.
Observe your temples.
Your forehead.
Now move your awareness to the top of your head.
And the back of your head.
Observe your whole body.
Observe your whole body.
From the front.
From the back.
From the right side.
From the left side.
And from the top.
And from here move your awareness to your breath.
Just the natural flow of your in-breath and out-breath.
Simply observe the inhalation.
And the exhalation.
Without changing anything.
Without doing any effort.
Your breath is natural.
And calm.
Your spontaneous breath.
Now bring your awareness to your chest area.
And observe your chest area in every detail.
Observe your ribcage.
Your sternum.
Your collarbone.
Your ribs.
Observe your heartbeat.
And observe how your lungs expand and contract with every in- and out-breath.
And also how your ribcage expands and contracts with every inhalation and every exhalation.
Now slowly move deeper into your heart space.
Sink deeper into the area of the chest.
Become aware of the open,
Empty,
Dark space of your heart.
The feeling of coming home into your heart space.
That space of your heart where nothing needs to be changed.
Where everything is perfect as it is.
And in that dark,
Open space of your heart,
There is a tiny,
Golden flame.
Just visualize this golden flame in your heart space.
And notice how the flame grows a little bit bigger with every inhalation.
And how it contracts with every exhalation.
Just follow the glow of this burning flame for a while.
And notice how it warms up your heart space.
How it lights up your heart space.
And how it warms up your heart space.
How it lights up your heart space.
And now become aware of any emotion that is alive within your heart space right now.
It doesn't matter if it's a pleasant or unpleasant emotion.
It could be anything.
Maybe a feeling of joy.
Peace.
Sadness.
Restlessness.
Gratitude.
Whatever emotion is alive within your heart space right now,
Just observe it.
Be open for it.
Allow it to be in the space of your heart.
And whenever you notice a feeling,
You can give this feeling,
This emotion,
A color.
And let your heart space be filled with the color of this emotion.
And whenever the emotion wants to leave the heart space,
Allow another emotion to come up.
And give that emotion a color as well.
And let your heart space be filled with the color of this emotion.
Allow another emotion to come up.
And give that emotion a color as well.
Now bring your awareness back to the golden flame in your heart.
Notice how every emotion that comes up arises from the flame and also dissolves into the flame.
Observe how the emotions with their colors change.
How they come up in the flame,
How they dissolve in the flame.
And notice how you are the experiencer of the emotion.
You are not this emotion.
Now let go of the emotions and their colors.
And let go of the image of the flame.
And just rest for a moment in this open space of your heart.
The fullness of your heart.
Now you can take two deep conscious breaths.
And slowly become aware of your physical body.
Your position in the room.
You can slowly move your fingers.
Move your toes.
Maybe stretch your neck.
And take one more deep conscious breath.
And then slowly bring your hands together in front of your heart.
And thank yourself for taking this time.
Taking this time for yourself to connect with your heart space.
Now you can slowly,
Whenever you're ready,
Open your eyes.
Thank you.
