Find yourself a space in your home,
Wherever you are,
Where you can be undisturbed for the next 10 minutes or so.
There you can sit on the ground,
A chair or sofa,
And just make sure you have plenty of cushions to support you and be uncomfortable.
Find a firm and stable posture,
Resting your hands on your knees,
Gently rolling the shoulders up and back,
Straightening the spine and opening the chest.
I invite you to gently relax the muscles around your eyes and to close them.
Just take a few moments to begin becoming more present,
More aware,
Dropping any thoughts,
Ideas or expectations,
Simply being here,
Now.
You can invite a deeper sense of relaxation into your being,
Slowing the breath,
Helping to calm the mind.
With the next deep inhalation,
I invite you to begin to slowly bring your awareness down to the area of the chest.
It is like you are bringing the mind down into the chest area.
Here you can remain with the attention for some time,
Scanning the entire chest area and simply noticing any sensations,
Emotions,
Thoughts.
I now invite you to bring the attention directly into the heart,
In the middle of the chest,
Just a little bit to the left.
Simply bringing all your attention and awareness into this area.
Simply observing,
Noticing anything you might be feeling or perceiving.
Maybe you are feeling a sense of warmth,
Lightness.
You might also be feeling a sense of tension,
Restriction and maybe you are not perceiving anything at all.
You simply feel and observe,
Trying to the best of your ability to not label or judge any of these sensations.
Just let the sensations be as they are.
You can also pay attention to see if you are experiencing any emotions as you are feeling into the heart space.
Simply by connecting with the heart,
Feeling and seeing if any emotions arise.
Just know that whatever it is that you are feeling and experiencing,
Just allow it to be there.
Everything is perfect just the way it is.
There are no wrong or right sensations or feelings when it comes to the heart.
Now I invite you to a practice that helps ignite the spark and the fire of the heart.
For this practice,
Let's bring the attention again very focused into the heart.
Let's remain with the attention there.
Then I invite you to slowly begin to redirect your breath into the space of the heart,
Intensifying the breath,
Breathing directly down into the heart space.
With every exhale and inhale,
You are directly caressing the heart.
Now you can begin to imagine that the heart is like a fire that is about to go out,
With the last ambers about to lose their spark.
It is like you are now blowing upon the ambers that are about to go out with every inhalation and every exhalation.
It is like you are reigniting the ambers,
The spark of the heart,
With every breath,
Seeing the ambers light up stronger again,
A rekindling of the spark and the fire.
I invite you to continue breathing into the heart space in this way for a few more minutes.
Very good.
You can take a few more moments slowly normalizing the breath and simply feeling any echoes of this practice,
Allowing any sensations or emotions to flow.
If you perceive any tightness or tension in the chest area,
You can send warmth and love into that space.
I invite you to rest a few more moments in the echoes of this practice.
I invite you into a few more moments of deep connection with the heart.
Coming back very slowly and gently at your own pace,
Ending this meditation and remaining to the best of your ability in the heart for the rest of the day.
Namaste.
