Hi there,
My name is Junie Boucher and today's meditation is called Honoring Your Tender Heart.
If you have found your way to today's meditation,
I'm going to assume that you are having some big feelings that you are experiencing being human,
That perhaps you feel a little raw,
Some disappointment,
Some heartache,
Or you're just feeling especially vulnerable today.
I just want to say congratulations.
Today we are going to hold space for these big feelings and allow you to sit with the discomfort and not run away.
So I invite you to find a comfortable position,
Feather your nest,
You may want to lie down,
Surrounded by pillows,
Blankets,
Anything that soothes you.
Just remember to keep your back and spine straight.
Or perhaps today you'd like to sit upright,
Utilizing a cushion underneath your glutes to just allow that spine to hover over your hips pleasantly and comfortably.
Whatever position you find,
Just be comfortable.
Once you've settled in and taken any intuitive movements,
I invite you to close your eyes.
And just checking in with that beautiful sweetheart of yours and giving a name to this feeling that you are feeling so intensely right now.
Is it heartache?
Is it heartbreak?
Is it rejection?
Is it sorrow?
Is it longing?
And the word,
But don't go down the rabbit hole of thoughts.
Don't replay the story.
Just put that word aside and let's take a couple deep breaths together.
We'll breathe in through the nose for four and release through the mouth or nose for a count of eight to let's begin inhaling through the nose for two,
Three,
Four,
And letting that go through the mouth for two,
Three,
Four,
Five,
Six,
Seven,
Eight.
And again,
Just being in the body,
Feeling the sensation as you inhale for two,
Three,
Four,
As the breath fills to the chest and releasing through mouth or nose for two,
Three,
Four,
Feel that gentle drop as the belly eventually falls.
And we'll do this one more time.
Two,
Three,
Four,
And letting it go for two,
Three,
Four,
Five,
Six,
Seven,
Eight.
So as we pick that word back up that you chose at the beginning of the meditation,
Notice what physical sensations you feel when you think of this word that describes the tenderness in your heart.
Do you feel a constriction in the throat,
A pit in your stomach,
And just a general aching in the heart?
Notice the sensations and do not judge them or criticize.
Try to breathe gently.
Now I invite you to envision golden sunlight starting as a speck in the middle of your chest,
In the middle of that sweet,
Tender heart of yours,
And allow that light to expand,
To grow,
To encase your heart in this golden light of warmth,
Holding you,
Soothing you,
Comforting you.
Feeling the expansion enveloping.
Caressing,
Soothing,
Radiating sweetness onto these human emotions.
Allow any thoughts that come to pass like flower petals flowing in the wind.
Remembering that feelings,
Good and bad,
Are temporary.
That is the exquisite reality of feelings.
Continuing to breathe in whatever pattern feels most comfortable for you.
And now,
I'm going to radiate this loving light onto your heart.
And as you release the visualization of the warm sunlight,
The warm golden soothing light around your heart,
Holding space,
I invite you to think of the words,
Thank you.
Thank your heart for feeling,
For allowing you to participate in the human experience.
And invite your intuition to show you what lesson you are supposed to have from this pain.
And in your mind's eye,
You may notice a beautiful box sitting next to you.
What does the box look like?
Is it made from some kind of wood or marble?
Is it bejeweled or plain?
And as you open this box,
You notice that there is a note inside.
And this note is from your highest self,
Your intuition,
Your third eye,
The part of you most strongly connected to universal wisdom.
And as you unfold this piece of paper,
You notice there is a message for you.
What does that message say?
What is it that you need to hear from yourself?
You may wish to place your hands on your heart and welcome this message in,
This guidance from your highest intuition.
As you release this message into the ether,
Allowing it to dissolve,
Start to bring some awareness back to your body.
Notice the feeling of the air,
The temperature on your skin.
Maybe you roll your wrists and ankles.
Move your knees into a bended position and do some windshield wipers,
Bringing a little bit of relief to the hips and the lower back.
Take it whatever intuitive movement feels good for you.
And if you're lying down,
Rolling over to the right side into the fetal position,
Taking a last breath here and gently pushing yourself upright with eyes closed.
And let's take one last long slow deep breath together,
Offering gratitude to sit with your feelings today,
Not escaping,
Honoring in through the nose.
And just gently let that go.
Opening the eyes when you're ready.
Thank you for meditating with me today.
I hope that brought you some relief.
You are brave and beautiful and I am wishing you well.
Stay safe.
