Hello and welcome to meditation.
I want to invite you to find a position for your body that is comfortable for you,
That you feel your body is home and you feel home within your body.
Feeling comfortable and at the same time being alert,
Being erect in a position that you feel whole,
You feel fully present as much as you can.
And you can if you want close your eyes or just remain with your eyes open,
Gazing down.
And now I ring the bell for us to start and at the end as well.
And just to give you a hint,
The topic for this meditation is resting in the heart.
So the idea is to bring you as much as possible to the heart space and you're gonna do that in in your body,
Embodying this meditation.
So welcome,
Feel comfortable,
Feel home.
Let's start.
So to start I want to invite you to contemplate the state of your body in this moment.
Not trying to change anything but to acknowledge,
Acknowledge your body,
Your sensations.
Doing a little check-in.
How is it that your body feels right now?
Is it full of energy?
Is it a little low in energy?
Is it relaxed?
Is it more contracted?
Knowing that however it is you are welcome,
Fully welcomed.
And I want you to offer to your body this space of acceptance.
To say to your body,
However it is that you are right now,
You're welcome.
And slowly bringing your attention to your breath,
Noticing where it is that the breath feels in your body at this moment.
Feeling the breath maybe on your nostrils,
Maybe the temperature of the air,
Feeling maybe the air flowing through and expanding maybe the chest or the belly,
The ribcage.
Taking your time to really connect,
To truly feel the flow of your breath that naturally comes in and flows out in its own time with grace.
Inviting the breath to join your body,
To flow,
To travel all around your body.
Feeling that with the breath comes aliveness,
Comes the delicacy of the air coming in and the support of the air floating out and maybe taking with it all that does not serve.
Coming in with grace,
With gratitude,
And floating out,
Leaving with all that does not serve.
Knowing that you have this beautiful technology of the breath available to you at any moment,
That you can simply feel,
Notice,
And just follow the breath as it naturally occurs in your body.
And as you feel the breath in this moment,
I'm gonna invite you to invite your own breath to be in your heart space,
To expand your heart,
And as you breathe out to relax in almost as if the ribs hug and your organs and you feel nurtured.
Inhale and you feel the space,
The opening,
And as you exhale you feel the nurturing,
The hug inside.
Bringing the attention to your heart space and allowing the breath to flow in and out from your heart space.
Allowing the breath to expand,
To create space in your chest,
And to release on your exhale.
Almost as if your heart is breathing.
Your heart is breathing in and your heart is breathing out.
See if you can allow the breath to expand the whole area of your heart,
Your chest,
Your ribs to the side,
Your upper back,
Creating more and more space with each inhale but very gently and with each exhale allowing the breath to rest inside.
Can you feel the breath on your back?
Can you feel the breath expanding your ribs,
Creating this space where you can hold more in your heart?
And if it feels good to you,
If it feels nurturing,
I invite you to bring your hands to your heart,
To the center of your chest,
One hand on top of the other,
And as you breathe in you feel the movement of your hands with your chest,
In and out.
Maybe you feel the temperature of your hands on your chest.
And maybe offer some gratitude to your heart that keeps bumping the blood throughout the body,
That keeps your body alive and healthy.
Especially these days,
It's good to feel the touch,
It's good to offer gratitude,
To cultivate heart qualities,
To see the goodness,
To see the potential of your own heart.
And whenever you feel ready you can rest your hands again,
Maybe on your laps or where you feel comfortable,
But keep feeling that sensation of the warmth of your hand on your chest as you breathe in and out,
The imprint of your own hands on your own heart.
And as you feel the heart,
As you embrace the fullness of your heart,
The spaciousness,
I invite you to acknowledge that you're not alone,
That we are meditating together in this moment,
That people from all over the world are joining you,
Are cultivating this same energy,
This same quality,
This same awareness of heart.
And as you breathe in,
You know others are breathing in with you.
And as you breathe out,
You know you have company.
And feel the potential of community,
The potential of being together inside your own heart,
Knowing that in your heart there's a field,
A magnetic field that vibrates.
And as you cultivate awareness of your heart,
You are vibrating,
You are connecting,
You are becoming more coherent with your own mind and with all of us here practicing together.
As you breathe in and you feel the heart expanding,
You know all of us are doing the same,
Expanding our hearts.
And as you breathe out,
We are all releasing,
Knowing that what does not serve we don't need to carry.
And we are all doing this together.
So we start to welcome others inside our hearts.
And with each person that you invite in,
Your heart expands more and more with the heart of the other becoming one big heart.
And I thank you,
I thank you for inviting me into your heart,
For inviting all of us.
And I welcome,
I welcome you in my heart.
I hope you feel held,
Nurtured,
And cared for.
And we can do this for each other.
We can hold each other in our hearts,
Expanding and creating one big heart,
One big field of energy,
Connected,
Expended.
And even though your awareness in your own heart might feel or might look like just one point,
We are all connected,
Just like a network,
Each point connecting to the other,
Forming this beautiful web of heart-centered awareness.
You are part of this web.
And we can welcome each other.
One big heart vibrating as a web,
As a big network.
And I invite you to notice the state of your body right now.
Another check-in.
Expanding the awareness from the center of your heart throughout your whole body,
As if you're doing a scan but instead of from the head down or from the feet up,
You're coming from the heart and expanding in a circle this scan throughout your body in all directions.
And as you expand and take note,
You bring with this awareness the qualities of your heart,
The expensive,
Warming and loving qualities of the heart to your whole body.
And if it's helpful to you,
You can imagine a light or a color or you can just feel from within as you scan your whole body from your heart out in all directions,
Bringing gratitude to the fullness of your body,
Bringing love,
Nurturing your body with your heart.
And start to feel sensations that are present in your body,
Whether it be your hands touching your legs or the legs touching the surface or your sit bones,
Noticing where you can feel your body and bringing awareness to that point,
Grounding again your awareness in your body,
Maybe feeling the weight of your hands,
Of your arms,
The gravity pulling you in towards the earth,
Knowing that we are also connected with the Mother Earth with the planet,
That the earth also has a magnetic field,
That we all walk on the same earth.
This is home for all of us.
And bringing this quality of your heart to your whole body all the way to your feet and all the way to the top of your head and grounding this energy of love,
Of gratitude in your whole body.
And as I ring the bell for us to end this practice,
Just be aware of the sound of the bell,
The effect of the sound in your body,
The vibration that can be felt.
And I invite you to slowly as you hear the sound,
Feel the vibrations,
Feel the sound with your whole body and slowly,
Slowly start to move fingers,
Arms,
Head,
Wherever you feel like you need to move.
You
