Hello and welcome to meditation.
I'm gonna invite you to find a comfortable position whether sitting or lying down or even standing.
So as you close your eyes or maybe find a soft gaze,
Maybe bringing your awareness to the soles of your feet,
The ground beneath you,
Maybe your sick bones and your body being pulled towards the center of the earth by gravity,
Having this awareness of the body being grounded,
Finding support,
And as you find yourself grounding down and feeling the support,
I invite you to connect with your breath.
Find your breath where it is right now.
Allow the breath to flow.
And allow the awareness to flow with the body,
Flow with the breath,
Within the body.
Noticing the constant movement of your breath.
The fluidity and the freedom of the breath.
And as you follow the breath,
Maybe invite the breath to come into your chest.
Come into your heart,
To your back,
All around the heart,
To the front,
To the sides,
And to the back.
Allowing the ribs to expand with the breath,
Allowing the collar bones to move up and down.
Creating space around your heart.
And it might feel helpful to move the arms up overhead as you inhale,
Opening up all sides of the body,
And exhaling,
Bringing the hands down towards the heart.
And you can do this as many times as you feel like.
On the inhale,
Opening up the arms all the way towards the sky,
Hands reaching out,
And as you exhale,
Bring the hands down towards the heart.
Using the idea of the windows of the heart being your armpits.
So as you inhale,
You open the windows and you allow the air to fully come in and expand the chest.
And as you exhale,
Just relaxing down and bringing the hands towards the heart once more.
You can place one hand on top of the other,
Onto your heart,
Onto your chest,
And ask your heart,
How are you doing,
My friend?
And just be with that for a little bit.
Listening carefully to what the heart is saying through how it is feeling at this moment.
And whatever it is that the heart says through feeling,
Making space for that to be.
Whether it is sadness,
Grief,
Even hate,
Frustration.
Making the space for whatever emotion that is present right at this moment,
Whether the mind judges as bad or even good.
Allowing it to be as it is by making space,
By opening up the heart space for all the emotions.
So and at any moment,
You can invite the breath to open more space in the chest and the heart area,
Towards the back,
Towards the sides,
And moving the collarbones up.
Allowing the field of the heart to do its work.
And also noticing the fluidity of what might be the emotion that you're experiencing.
Maybe it's not the same anymore.
Or maybe it diluted a little into the space created.
Welcoming all emotions into your heart.
Holding the space for all that is present to you.
And recognizing the power of the heart.
And you might want to offer gratitude towards your heart.
Thanking it for the ability to feel.
Befriending your own heart.
And you can ask your heart again at each moment,
How are you feeling right now my dear friend?
And you can say I'm here to listen.
I'm here to fully listen to you.
I'm here to fully listen.
I hear you,
Dear friend.
And I thank you for all that you bring,
For your ability to feel what you feel.
And if you had your hands onto your heart,
Maybe you can just open up the hands and hold the heart,
Bringing one palm on top of the other and holding the space for your heart.
And as you bring the palms down towards your thighs and your rest,
The arms and the hands down,
Feel the opening of the chest,
Of the heart if it is there.
And if it isn't,
Just allow the heart to be as it is with kindness.
Yes,
It is a a you
