3-Minute Heart-Centering Practice

This brief heart-centering practice guides you to ground yourself in the present moment through mindful breathing and body awareness. This simple reset allows you to pause from your active day, reconnect with your loving presence, and return to your space refreshed and with a renewed lightness. Music by Anthony Grillo.

Transcript

Taking a few minutes here to ground yourself into the present,

Begin by settling in,

Just where you are,

Leaving behind whatever you were just doing,

Giving your body and your mind permission to rest.

If you haven't done so already,

Gently close down your eyes or soften your gaze,

And take a few nice slow breaths in and out,

At your own pace,

Just noticing.

One breath in,

One breath out,

Another breath in,

Another breath out.

And as your mind and your body settles,

Feel the weight of your body in the chair,

Or wherever you are seated or standing.

Notice where your feet are connected to the ground,

Feeling into all four corners of your feet,

And watching your breath with your mind's eye,

Traveling all the way down,

All the way down into those four corners of your feet.

From this grounded and connected place,

Bring a smile to your face,

And put one hand over your heart,

And offer yourself some kindness as you take a pause here.

Perhaps think of a word or a phrase.

What does your heart most want to hear right now?

Trusting your heart has heard you,

Take another breath in and out,

Knowing you've given yourself a reset,

A reset to loving presence.

Slowly opening your eyes,

Come back into your space,

Ready to be with this next moment.