Welcome to this guided meditation to soothe your tender heart.
Right now you may be feeling a bit sad,
Hurt,
Overwhelmed,
Even hopeless.
Your heart may feel so heavy and like it's a place where so much pain resides.
Most likely something happened that was difficult for you to handle and process.
Or maybe you've been trying to hold yourself together for so long,
Suppressing your needs and desires,
Creating a futile inner battle within you.
Regardless of the cause,
I invite you to sit with me and listen to my voice as we gently and compassionately guide ourselves into a place where we feel soothed and can process this challenging emotion.
I invite you to sit comfortably and close your eyes if they aren't already.
Allow yourself to feel the way you feel right now.
Let go of any judgement or thinking that you shouldn't be feeling this way.
Allow this experience to be.
Breathe.
Breathe deeply and slowly.
Be conscious of each inhale and exhale.
You are safe.
You are here.
Keep breathing slowly and consciously and feel your body relax with each exhale.
You may feel your body sinking deeper into the chair beneath you.
You may feel your shoulders drop and jaw unclench.
And now see if you can allow your heart to soften.
As you are fully present with any sensations that may be there,
Can you feel your heart soften on each exhale,
Allowing any emotions to pass through and be expressed if they need to.
You are the guardian of your heart.
You will hold space for its pain,
For its tenderness.
You and your heart are one.
No matter what you go through in life,
Your heart is always there within you.
It is a special and strong place within you.
It can take the pain and process it,
Even if it doesn't feel that way right now.
The best thing you can do for your heart right now is to let it recalibrate and come back into its natural,
Open and loving state.
And that is done by allowing this natural human response of feeling tender to something that has happened,
To pass through and return to love.
You are not weak for feeling this tenderness,
Rather it shows that you are a caring and loving being that feels deeply and that is such a beautiful strength in this world.
Your job right now is to the best of your ability,
Create an environment within yourself where you can be a place of safety,
Compassion and acceptance.
You do not harden and put up protective barriers over your heart,
Rather you allow vulnerability,
Softness and healing energy to reside here.
So as you are breathing and relaxing the heart more and more on each exhale,
I invite you now to notice how your heart is feeling from just breathing in this way and consciously relaxing as you sit with the tenderness.
Do you notice a shift?
Is the tenderness the same or does it feel less intense now?
Can you feel the subtle energy in and around your heart space?
Whatever your experience,
It is ok.
We are not trying to change anything or force anything to be different.
We are learning to be with what is,
Unconditionally.
And from that we create a space for healing and transformation.
I invite you now to welcome in the energy of softness.
You may do this by visualising a soft pink energy entering your heart space,
Caressing your tender heart,
Bringing in a sense of lightness and peace.
You may see it dissolve into the centre of your heart or simply it may tend to the outer edges of it.
Allow the natural intelligence of this softness to touch your heart exactly where it needs it.
This beautiful light pink soft energy knows where it needs to go.
It knows where it can best serve you,
Where it can tend to the parts of you that need it.
You may even see this softness expand into other areas of your body that this tenderness may be related to.
Surrender to it.
For about 10 minutes I invite you to sit with your heart and feel the softness within you.
Bring in the nurturing and comfort that you need right now.
Allow the subtle energetic shifts to take place.
Allow the releases.
Allow yourself to surrender to the warmth and softness.
Your heart feels safe,
Held and seen.
It feels more in harmony with its natural state now.
This soft energy has been the perfect way to meet the tenderness with compassion and connection,
Allowing your nervous system to feel safe and rested,
Allowing your mind to release any thoughts about it and allowing your heart to remain open and receptive.
Now with each inhale I invite you to visualize your heart expanding and radiating out this soft pink energy.
With each inhale feel your chest expand.
Perhaps you pull your shoulders back as this soft energy pours out from your heart.
Your heart is just like the sun,
Powerful and radiant.
So let your heart now radiate more of its beautiful qualities out into your own space and into the world.
Allow your heart's multifaceted qualities of resilience,
Compassion,
Courage,
Forgiveness,
Presence,
Discernment and love to radiate from your heart.
This may appear as a rainbow colours pouring out from your heart and radiating out beyond your body,
Beyond the room you are in.
You may decide to tune in to a few of the specific energies that you feel are most resonant with you right now.
Feel them and let them shine.
Beautiful.
Sometimes our hearts feel tender just because we need to process and integrate something.
But sometimes there is also a message that wants to get through to us.
So I invite you now to consider.
Was my heart feeling tender just because I needed to feel and process something?
Or is there a persistent message that has been trying to get my attention that perhaps deep down I know I need to listen to and take action on that I have been suppressing and denying?
Take a moment here to see whether you are being nudged towards some insight or an action or whether you just need to breathe,
Feel and heal.
I honour you so much for joining me today for this meditation to meet your tender heart with softness.
It required true strength and courage to do this rather than just deny it.
So I truly applaud you.
You may notice that your heart feels so much better now.
You may feel a release,
Lighter and free.
Or you may still feel a bit of heaviness and that's ok.
It will shift in its own time.
And if you discover that there was a message for you that you have been denying,
You may find that when you accept it and make a positive change that is in alignment with your heart's desire,
You may find this heaviness will shift for you.
As we come to the end of this practice,
I invite you to place a hand on your heart and say either out loud or in your mind,
I love you,
Three times.
None of these define who we are,
But they can shape us in ways where we can have the opportunity to return to love and to grow and to awaken to our true self and to what is really important to us.
Our humanity is not something to reject,
But to embrace.
However,
When we do go through more challenging times,
This does make it seem a lot harder.
But please know that everything will pass.
All things will come and go.
So the more we can allow the natural unfoldment of life,
Especially the things that we cannot control,
We may be able to move through experiences with more peace,
Grace and ease.
Don't let what happens to you harden you or close off your heart.
Let it crack you open and reveal the love,
Beauty and wisdom that lies within you.
When you are ready,
You can open your eyes and move forward in your day with a compassionate heart,
Being soft and gentle with yourself if you need.
