Welcome to the practice of heart congruence.
If you have not already done so,
Find yourself a comfortable seated position.
Ideally your spine is straight and relaxed,
Supported and comfortable.
When you are ready,
Take a deep breath in and if you have not yet closed your eyes,
Allow them to softly close on the exhale.
Take another deep breath in here,
In through your nose.
Feel your chest and belly as much as possible.
And let it go when you are ready.
Out through the mouth with an audible sigh.
Breathing in once again,
In through your nose,
Feel your chest and belly.
Hold at the top for just a moment and as you exhale out through the mouth,
Let it all go.
Let go of all that has brought you to this point in your day and all that is yet to come.
Breathing in again when you are ready,
Drawing that breath in through your nose until your chest and belly is full.
Holds at the top of the inhale and then let that breath go with an audible sigh out through your mouth,
Letting any remaining tension just melt away.
And when that breath is complete,
Allow your breathing to find its own comfortable and natural rhythm,
Relaxed yet extended.
Perhaps you would like to breathe in for four counts and out for six counts.
Feeling that rhythm that feels right for you today.
Focusing on the rise and fall of your chest as you breathe.
Feeling focused on your breath.
This practice of heart congruence raises our vibration.
And when you are ready to,
Bring the palm of your hand or two fingers up to the centre of your chest.
A gentle touch,
No pressure is necessary.
And as you place your hand or two fingers at the centre of your chest,
Go ahead and bring to mind events,
Memories,
People or places for which you feel deep gratitude.
Perhaps your consciousness is offering you one particular event or memory,
Perhaps one particular person or place,
Perhaps a variety,
Maybe even your consciousness is offering you an entire smorgasbord.
Knowing that this will change each time you do this practice.
Simply trust whatever your consciousness is offering you today.
And allow yourself to focus on that person or place,
Event or memory.
Bringing it front of mind.
Focusing all of your attention on whatever your consciousness has brought forward for you today.
And as you focus,
You begin to feel the gratitude.
You allow it to grow and expand within you.
This feeling of gratitude continues to grow as you continue to breathe in and out.
Allowing it to expand easily and effortlessly.
Filling your entire physical body from the top of your head to the tips of your toes.
Every cell,
Every fibre moving into gratitude.
Bringing yourself over fully to this feeling state of gratitude.
We're going to move into some silence together.
This is your opportunity to go as far as you can,
Cultivating as much gratitude as is possible for you in this moment.
And I will call us back when it is time.
Please get dry.
Going just a little further in these final moments now.
And taking a deep breath in and let it go with a sigh.
Return your hand back to your lap or wherever feels most comfortable for you today.
And when you are ready and not a moment sooner,
Gently blink open your eyes.
And quickly recognise the very first Sciences Award.
Interesting right to the heart right to the belly.
And laugh at me.
