Let's begin our practice by finding a comfortable position and closing down the eyes if that feels good to you.
Allow your body to settle into the surface beneath you,
Noticing the points of contact between your body and that surface beneath you.
The first step in softening your heart is allowing the body to first release and feel safe so that the heart can follow.
Together,
We'll take three deep cleansing breaths,
In through the nose and sighing out through the mouth,
Signaling to the body that it's okay and that it's safe.
Go ahead and do that one more time.
Allow your body to soften,
Guards coming down as you begin to surrender to the breath.
Now,
Bring your awareness to your chest,
Noticing the space around your heart.
How does it feel?
Does it feel open,
Guarded,
Tired,
Tender?
There's no right or wrong answer,
But just notice how the space around your heart is feeling right now,
And remembering that the heart learns how to protect itself,
Especially in a world that can sometimes feel hard or sharp.
Just acknowledge how your heart is feeling today,
And then imagine now that around your heart there's a layer,
A strong protective layer.
This layer isn't bad or wrong,
It's something that may have helped you survive.
But tune in to this layer.
What does it feel like?
Maybe it feels like armor,
Or maybe like a shell,
Or perhaps it just feels like something that creates distance between yourself and your heart.
This layer developed here for a reason,
So take a moment to appreciate it,
To thank it for doing its job,
And now tell yourself,
I am ready to soften this protection.
You're not completely removing it,
But as you breathe,
Imagine that layer is softening even slightly,
Becoming more flexible,
Softer,
Less pronounced,
And breath by breath this protective layer begins to soften.
And now bring to mind something small,
Kind,
And gentle.
Maybe it's the way the morning light peeks in through the curtains as your day begins,
Or perhaps it's the feeling of a child in your life that you love holding your hand.
Maybe it's the unconditional loyalty of a pet,
Or the way someone once looked at you with understanding and forgiveness.
Let that memory live in your chest for a moment,
And notice what shifts,
And notice how those little shifts feel in your body.
It might feel like a warmth,
Or an ease in that gripping around your heart,
Or maybe your soft edges begin to soften,
Your heart becoming a bit more gentle and soft.
A gentle heart doesn't mean that you have to let everything in.
It means you can choose how to respond.
It means you stay tender,
Even when the world is feeling harsh.
That your gentle heart chooses patience,
Compassion,
And empathy,
And kindness,
Even when it feels hard.
Now take a slow breath in,
And imagine the warmth of your heart expanding just slightly,
Beginning to radiate through your chest,
Across your shoulders,
Down your arms,
And into your hands.
And now tell yourself,
May I be gentle with myself.
May I move through this world with kindness and ease.
May I choose compassion,
Patience,
And care,
Even in hard situations.
Just notice what it feels like to extend those wishes out.
And now finally,
Without forcing,
Extend these wishes outward.
Repeating to yourself,
May we all remember how to live from our gentle hearts.
Now bringing both hands to rest over your chest.
Feeling the warmth of your palms,
Feeling your breath beneath them,
Remembering that this is what a gentle heart feels like.
Soft,
Present,
Warm,
Responsive,
And strong enough to remain soft.
Together we'll take a deep breath in through the nose,
And out through the mouth.
Gently reawakening,
And closing your meditation practice.
Thank you so much for joining me today.
I hope you have a beautiful day.
