Hello,
This is Katie Palmer and welcome to my meditation for heart-centred gratitude.
Please make yourself comfortable,
Keeping yourself warm in either a seated or lying position,
Your head supported and your hands rested either beside you or in your lap.
With all my meditations we start with three deep breaths which we'll take together.
Take a deep breath in and release.
Take another big deep breath in and release.
Take a third big deep breath in and hold on to that breath for me.
Now as you hold on to that breath just bring your attention to anywhere in your body where you're noticing any tension,
Any stress and as you let that breath go please just allow that stress,
That tension just to begin to ease from the body.
First of all I'm going to ask you just to go through a scanning of the body,
Bringing in light and allowing you to get into the really nice deeply relaxed state.
In this focusing on our heart,
Inspiring deep appreciation to flow within and without,
Beginning to settle in and disconnect from the outside world,
Feeling relaxation beginning to flow through you as you notice your breaths,
Allowing your eyes to close when you're ready and making an effort just to relax your body even further.
I'd like you to imagine for me if you can,
A light flowing down and focusing its attention on the top of your head.
You may imagine this light as a beam of Sun warming and basking the top of your scalp.
You may want to imagine that it's a light from the centre of the universe,
From Source or God,
Where you may just be able to focus your attention on those muscles on the top of your head,
Allowing them to warm and soften and relax,
Whichever works for you right now.
And as that light continues to move into your head and through your scalp,
Warming,
Relaxing,
Allowing your brain just to beginning to slow those thoughts in your mind.
Hearing my voice and the sounds from the music and any sounds outside the room,
But all of these aid just to relax you even more.
And as that light fills down through your brow,
Relaxing your brow,
Pulling in your eye sockets,
Warming and relaxing your eyes.
As that light flows through your cheeks and down through your jaw,
An area where we often have a lot of tension,
Relaxing our tongue,
Clearing any congestion in our sinuses.
As that light begins to flow down the back of the head,
Through all the muscles in the neck,
Keep your head erect each and every day.
As that light flows down through your neck and into your shoulders,
And equally through the front of your throat,
Down into the tops of your chest.
That light warms and relaxes and releases any tension that you were feeling.
As your head just rests and eases while you follow this meditation.
That light now flows down your arms,
Past your elbows,
Into your wrists and through into your hands.
Warming and relaxing your hands,
Allowing them to feel heavy,
Knowing that nobody needs anything from you right now.
Nobody wants anything.
It's just time for you to let go and fully relax.
That light now starts to move down into your chest,
Through your ribs and your lungs,
And equally working through the back of the spine,
Down through the vertebrae,
Through the shoulder blades,
Down into the lower back.
As that light moves,
Allowing your breath to slow and your body just to move into the rest and digest,
Allowing your nervous system to ease,
Feeling your belly expanding and contracting with each breath.
As that light flows further now down through your diaphragm,
Filling the torso of your body,
Working through the muscles of the abdominal wall,
Down through the small and large intestines,
Allowing your organs just also to rid your body of any tension that they may be storing.
As that light moves further down into your lower hips,
To the lower back and through your glutes,
Working through your reproductive organs,
Moving down now into the thighs.
And as the thighs begin to release and relax,
Moving down now,
This light filling all the way,
Moving through the body,
Not holding on anywhere.
As this light works like a magnet,
Drawing anything that no longer serves you.
As it moves down now,
Past the knees,
Down through the calves and into the feet.
With the next breath,
That light fills the feet and that light now begins to flow,
That intention,
Out through the feet and down,
Further down,
Deep into the soil below you,
Wherever that may be.
Allowing that intention,
Allowing those things to remove from the body that no longer serve you.
As it moves down and connects with the core of Mother Earth.
On the next breath,
That light moves out and surrounds your body,
Cocooning you in a wonderful orb of healing,
Loving light.
Also cutting any cords that no longer serve you.
Clearing your energy,
As Mother Earth sends a beam of light back up into your feet,
As you're beginning to be balanced from Heaven and Earth.
And as your body feels so wonderfully relaxed,
You can bring your body back,
Your mind and your intention back to your breath.
Taking a deep breath in and releasing out any further tightness.
Another deep inhale and a slow exhale,
Releasing any further tension.
And now I'd like you to shift your attention to your thoughts.
You may find that your mind has become more calm as your body has become more relaxed.
Encourage this awareness going with the flow.
Slow breaths in,
Slow breaths out,
Slow breaths in and long breaths out.
As your thoughts continue to still.
Deep in breath and release.
Release any scattered thoughts and slowly inhale and long exhale,
Releasing once again and letting go.
One more deep breath in,
Holding for a few moments and let it go.
Bringing deeper stillness to your mind.
Now I'd like you to shift your attention to your chest.
Breathing easily,
Focused on your heart.
We often take the heart for granted.
Going about each day without noticing all of the work that it does.
You may place one or both hands on your chest if you like.
Feeling each heartbeat or hearing each heartbeat.
Simply connecting with this miraculous living,
Moving heart that brings life to every part of your body.
What thoughts come up as you connect to your heart?
What sensations arise?
Positive or negative?
Allow everything to surface.
Imagine a bright green light beginning to glow beneath the surface of your chest.
Glowing from inside your heart.
See this light in your mind's eye.
What does it look like?
What does it feel like?
This is the energy of compassion.
Imagine the green glow flowing through all the channels,
Vessels and cells of the heart.
Cleansing and healing and offering compassion to everything that it touches.
Shining the light on old hurts.
Resolving past grudges.
Clearing away anything that brings heaviness to your heart.
As the light does its healing work,
Bring to mind the beautiful sensations that this green hue inspires in you.
The deep renewal.
Freshness like new buds shooting up through the spring soil.
Breathe in the aroma.
Green also brings harmony into our lives.
Balancing giving and receiving and inspiring our hearts to thrive and find fullness.
With the next deep breath,
Hold this color deeper into the lungs and heart.
Grateful for its presence.
Breathing in green.
Breathing in harmony,
Healing,
Balance and rejuvenation.
Now envision a golden light circling your heart.
Swirling through that green color.
Take a few moments to connect with the gold.
See how it looks.
What does it feel like?
Feel the color emanating from your heart.
Glowing from your chest and spreading through your body.
The gold inspires gratitude in the heart.
Carrying that gratitude again to every part of you and saturating the shadows of the heart.
Relieving it of any heaviness.
Infusing it with courage and strength.
Imagine the gold becoming more rich and vibrant with each inhale.
Going deeper into the heart with each exhale.
Inhaling,
Breathing deeply into the chest and exhaling,
Feeling the gold flowing through the heart and the lungs.
Another inhale deepening that color and exhaling it,
Feeling it heal and strengthen your heart.
When your heart is healed and open,
It becomes easier to let gratitude in.
Using breath work and visualization,
You can now reach a state of open hearted awareness.
Connect with this awareness.
Taking note of how you feel right now in this moment.
Hold your hands to your chest.
Once again noticing your heartbeat.
How does your heart feel now?
As we slowly bring this session to an end,
Be aware of your body in your chair or in your lying position.
Your hands may be still rested against your chest,
Wiggling your fingers.
Sit in this stillness for the next few moments,
Continuing to allow the gratitude to pour into your heart.
Release now the colors,
Letting that green and gold fade into white.
Then disappear completely with the next long exhale.
Bring your awareness back to your surroundings,
Opening your eyes when you're ready.
Giving your body a nice long stretch.
Grateful for this opportunity to heal your heart.
Thank you for listening.
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