Hi,
I am Jan Moller and I will guide you through this mindfulness meditation that I call breathing in the heart.
You can do this exercise sitting or laying down.
If you are sitting,
Just keep your back straight without becoming tense and without crossing your arms or legs.
Start by just taking a deep breath and hold it a few seconds.
And as you exhale,
Just gently close your eyes.
Become aware of the position of your body and for a few moments just notice your feet.
Just acknowledge their existence.
There they are,
Your feet.
And then you notice your legs and hands and arms,
Your back,
Your head and your face.
Relax your jaw by slightly opening your mouth.
Very good.
Nothing to do right now.
No need to change anything in this moment.
You are just giving yourself the permission to relax,
To let go of the tensions,
To let go of control,
To not give importance to your thoughts.
And to dedicate these few moments to yourself,
To rest,
Like a gift to yourself.
Become conscious of your breathing now.
Observe like a witness to your own body how breathing is happening all by itself.
Nothing to do.
Just observing the breath going in,
Going out,
Inhaling and exhaling.
Just resting now.
Now I would like you to place both of your hands on the middle of your chest,
One on top of the other,
And make sure you keep your shoulders relaxed.
Feel how your hands are touching your chest.
And observe the breath moving in and out.
I invite you now to use your imagination for a moment.
Imagine your heart in the middle of your chest,
Just beneath your hands.
No need to make an anatomical image of this.
It's more like a mirror.
Your heart in the center of your chest.
And observing your breathing again,
Imagine that the breath is moving in and out of your heart.
That you are breathing with your heart.
Give yourself permission to feel whatever emotions that are arising.
No need to explain.
No need to control.
Just allow and feel.
Or maybe you don't feel anything in particular.
That's fine too.
Breathing in your heart is a meditation that allows you to connect to a space within you where only you can enter.
An immense space deep within you,
Where there is peace and silence and calmness and serenity.
Where you don't need to have any opinions or produce any results.
Where you don't need to compare yourself with others or to compete and try to be the number one.
Where there is no need to improve or change anything.
Where you can just let go.
It's like floating,
Relaxing,
Resting.
This peace and silence are natural parts of your real self.
They belong to your inner being.
But you seldom experience them.
Because in your stressful everyday life,
You are normally disconnected from this space.
You don't even know that it exists.
And nobody has told you that it exists and how to connect with it.
But now you know.
Sensing again your breathing moving in and out of your heart.
Feeling your heart breathing is a way of remembering who you really are.
A beautiful,
Marvelous being.
That little boy or girl that came into this world full of joy and vitality.
A being of light.
A being of love.
Everything that the world needs from you and everything you yourself need to accomplish your goals and create the life you deserve is already there.
You already have it.
It's there,
Inside you.
The energy,
The creativity,
The intelligence,
The wisdom,
The trust and the courage.
Everything.
You are complete just the way you are.
Just the way you are right now.
You are worthy.
You deserve it all.
You just have to discover that.
To feel it.
To experience it.
Breathing in your heart.
Maybe you can feel it.
And feeling connected this way with your heart,
You might also experience how you are connected to all things and all beings.
We are all connected.
We are all one.
Breathing in your heart.
Maybe you can feel it.
Feeling your heart breathing,
You might also remember what your real purpose in life is.
And it is so simple.
You have come here to shine.
Which only means to express and to share with the world that being of light and love that is your true being.
You just have to dare to open your heart.
A little bit at a time.
And this meditation can help you.
Stay connected to your breathing and your heart while you now listen to some music for some minutes.
After the music,
I will be back.
Very good.
Just feel your body again.
Your feet.
Your hands.
And become aware of your breathing.
And of your heart.
Before we end this meditation,
Just take a moment to thank yourself for having dedicated this time and effort to your own well-being.
To your inner growth.
And to the awakening of your consciousness.
Take a deep breath.
And as you exhale,
Slowly open your eyes.
