Hello and welcome.
Today's meditation is about tuning into our heart space,
Connecting head and heart.
A lot of times we think about things in an intellectual way and never really know what next move to make.
And the heart always has the answer.
So this meditation is designed to tap into this heart space,
This space of knowing,
Of love and compassion.
So find a nice comfortable seat.
Attempt to have a nice tall spine.
Bring your chin in towards you slightly so that the back of the neck is long.
Without manipulating your breath,
Just listen to it,
Notice it.
Bring yourself to the present by noticing any sounds,
However subtle in the room,
Beyond the room.
Notice how your body feels today.
Whether you feel energetic and light or a bit slow moving.
Notice if you feel heavy or light,
Strong or tired,
Anxious or relaxed.
And then bring the attention back to the breath.
Notice the way the breath moves the body.
And as you feel the chest and belly rise and fall,
Gently bring your hands to your heart.
Stacking one hand on top of the other,
Pushing into the heart with a little bit of force.
Feel the heat of this contact.
Tune in even more to the way that your chest rises and falls with the breath.
Now notice any thoughts that are circulating,
Any anticipation or recurrence of things that had happened earlier in the day.
Just notice anything that comes up and see if you can pinpoint a thought and drop it down to your heart space,
Allowing the heart to encircle the thoughts.
If there's anything troubling you,
Anything that's causing you great confusion or emotion,
Bring it to mind now and just imagine it dropping down into the heart.
Feel this heat of your hand against your chest,
The heat of the heart,
This energy that feeds you and nourishes you in a very tender way.
And take a moment to just cycle through anything that you find insurmountable or challenging or worrisome.
Anything that comes up,
Just drop it into your heart.
Feel the heart,
The rhythm of the beating,
The rhythm of this energy and see if you can tune into it.
Imagine that this rhythm is like music,
Like a kind of music that gets stuck in your head,
The hook repeating in your mind over and over again.
Listen to this heart song.
Now allow your hands to slowly drop down.
See if you can sit up even straighter and just take a few breaths,
Allowing this heart energy to spread throughout your body.
Each inhale disperses it throughout every cell.
Each exhale releases any resistance.
Two more deep breaths like this,
Filling the body,
Nourishing it,
Allowing it to heal,
To operate from a place of compassion and love.
And then tune in again to any sounds,
Any sensations.
Maybe drum your fingers on your thighs or your knees.
Slowly blink your eyes open,
Taking the light of the room and take one final breath in reference to this heart space,
This heart energy.
Exhale slowly.
Really beautiful job.
