In this meditation we will observe the heart and deepen our listening attention to the beat of our heart.
Feel that it is there for us and feel all the love and life that our heart has given us.
A short meditation to get our whole body connected to our heart.
Please find a comfortable position either sitting up or lying down.
Letting your mind and body settle.
Notice your brow and let the brow be smooth.
With your eyes gently closed.
Soften around and behind the eyes.
Let us exhale all the old air with a long deep sigh.
Now I want you to take three long breaths through your nose.
Take a deep breath all the way down into your navel.
And now gently releasing the air.
An even deeper breath into your navel.
Feeling your chest gently rising.
And slowly releasing the air.
A last deep breath into your navel.
Feeling your chest gently expanding.
And now releasing the air.
Go back into your natural breath with your chest softly rising and falling.
And let your body breathe for you.
Now I want you to pay closer attention to your chest.
You can feel your breath gently going through and maybe feel your heart beating.
I would like you to draw closer attention to your heart.
Deepening a listening attention to the heartbeat.
If you can't feel that beat that is okay.
I would like you to imagine being able to see your heart as if your chest was transparent.
Observe the movement of your heart.
I would like you to see that it is beating.
And that it is beating just for you.
You may notice warmth around your heart space.
And feel all the love and life that your heart has given to you and all around you.
And even if you feel aches and pain it is okay.
Simply observe your heart beat.
Fast or slow.
Just observe without any judgement.
Let everything just as it is.
Notice the space between the beats.
Feel your whole body connected to your heart.
You may be feeling different parts in the body pulsating.
When you are alone feel that your heart is there just for you.
Slowly feel your breath and the gentle rise and fall of your chest.
Come conscious of the noises around you.
Even the most distant sounds.
And in your own time you may open your eyes.
