Welcome.
My name is Jeongjin and I'll be guiding you in this practice to feel your heart energy with your hands.
Please be seated for this meditation,
Keeping a straight spine and a soft front.
Allow your upper body to relax and feel the weight of your upper body sink into your sit bones.
Breathe comfortably in and out through the nose.
With each exhale,
Shed a layer of tension.
Your sit bones grow heavier with each out breath.
Notice how the earth beneath you supports you,
Holding you as you sink deeper with each breath.
Feeling anchored to the surface beneath you,
Begin to reach the crown of your head towards the sky.
Feel the lengthening of the spine and neck,
Which gently guides the chin to tuck inwards.
Without forcing anything,
Feel the bottom half of your body sink into the earth,
And the upper half of your body lengthen towards the sky.
Your body is the connection between sky and earth,
And at the center of this connection is your heart.
Your beautiful expansive heart.
Place your awareness inside your chest and tune in to your heartbeat.
Feel the rhythm,
Feel the warmth,
Feel the presence of your heart reverberating through your body.
Observe the energy of your heart flowing through your arms and hands.
Our hands are extensions of the heart.
Tune in to the glowing,
Pulsating sensations in the palm of your hands.
Now I invite you to place your left hand over your left chest,
And your right hand over your right chest,
So that your hands are not touching.
Feel the rhythm of your breath with your hands.
Your hands move as one with the rising and falling of your chest.
On your next inhale,
Your hands rise an inch so that they're grazing your chest.
Place your awareness in the small space between your palms and chest.
Observe the warmth and the aliveness here.
You may notice a glowing sensation,
Buzzing or tingles.
This is the energy emanating from your heart.
Inch by inch,
With each inhale,
Your heart energy slowly begins to expand.
Allow this expansion to guide your hands to rise.
Inhale,
The hands rise out an inch.
Exhale,
The hands fall half an inch.
Your hands are simply being guided by the rhythm of your breath and the growing energy from your heart.
Be mindful to keep your movements slow,
Small,
And subtle,
Connecting the breath,
Heart energy,
And your hands as one.
On your next exhale,
Observe the sensations in your palms as your hands fall in towards your heart energy.
You may notice a slight resistance,
Like you're holding a ball.
What does this ball of energy feel like?
Feel into the texture,
Consistency,
And qualities of your heart energy.
Once you become familiar with your heart energy,
I invite you to explore it with a gentle curiosity.
You could try bouncing your hands in and out,
Or moving them up and down in small movements.
Now let's spread this heart energy from head to toe.
I invite you to move your hands up to the top of your head,
Slowly beginning to move your hands downwards.
Shower your heart energy over the top of your head,
Face,
Neck,
Shoulders,
Chest,
Rib cage,
Abdomen,
Hips,
Upper legs,
Lower legs,
And all the way down to your feet.
You are bathed in the love,
Joy,
And compassion from your own expansive heart.
Let's take three deep breaths together to integrate this energy.
Breathe in through the nose and slow release through the mouth.
Deep breath in,
Slow breath out.
Last one.
Deep breath in,
And a slow breath out.
Gently begin to flutter your eyes open.
Thank you for joining me.
