Welcome to this short meditation around second attention on your heart center.
So find a comfortable seat later on when you're practiced in this you can do it nearly anywhere so you don't actually have to have a formal seat but for now see that you have a relaxed spine your sitting bones nice and grounded shoulders soft jaw relaxed bring your attention a loving attention first of all just simply to your breath allowing it to flow in through the nostrils nose throat neck into the lungs and gently leaving you again couple of souls to simply sink into the pattern of the here now the rhythm of your breath.
With your next inhale allow your awareness to softly drop in with your breath drop down to your heart the heart laying nestled between both lung halves softly hugged by each breath notice with what kind of quality what kind of energy you've been meeting the world just before now this week or any kind of time frame recently what kind of energy are you pointing outwards without judging without a good or bad without labeling necessarily maybe you could even give it characteristics like a color like a quality of soft or hard and then bring some of the energy some of that attention back to your heart pointed back inwards it's like a little curve moving out and back in if that's too abstract though you may as well hold a little bit of your attention a second attention awareness at your heart center and simply notice the quality of those little things around you sounds the light breeze on your cheek the clothes on your skin or sitting bones on your cushion noticing the thought energies popping up the thoughts themselves right popping up but what kind of energy does this sort have and then a little bit of my awareness remain with the heart center so not all of it going or following the journey of the thought how does your perception of your surrounding of that thought of the here now change when you remain a little bit or when you keep a little bit of it with your heart center with a felt sense of the heart sensor so open your eyes and notice how you meet the world while staying in touch with your heart maybe it will change your connection to your surrounding maybe it'll change your connection to the person you interact with next so I invite you to do this little simple practice maybe doing your everyday tasks so not all of your activity and attention is guided towards the dishwashing towards the call over the internet towards the interaction with a family member a little bit stays with your center your heart center and from that place how am I how are my relationships changing thank you so much bye
