Welcome to this heartbeat meditation.
Please find a comfortable seat.
Where you feel supported.
I invite you to begin by placing the palms of your hands together and gently rubbing the palms back and forth,
Bringing focus and energy into the hands.
Then gently take your fingertips and brush them across the forehead,
Temple,
And cheeks.
Brushing away any worries or expectations.
Bringing your fingers over your eyes,
Palms to the cheeks,
Turning your attention inward.
Take a couple of deep cleansing breaths.
When you're ready,
You can float your hands down,
Either keeping your eyes closed or gazing softly downward.
Extending your spine up tall,
Let your shoulders roll back and down.
Lifting your heart with each inhaling breath.
Allowing your sitting bones to sink toward the earth with each exhale.
Allowing the muscles of the face to soften and relax.
Unclenching your jaw.
Noticing anywhere else you might be holding tension in your body.
And gently softening around the edges of that tension.
Letting go as much as feels okay in this moment.
I invite you to bring your awareness to your heart center.
Detune into the sensation of the beating of your heart.
Tuning in to the physical sensation.
Of your heart beating.
Noticing if it's fast or slow.
Strong or light.
Now I invite you to bring your awareness to the palms of your hands.
And begin to notice the sensation.
Of your pulse beating.
In the palms of your hands.
Same rhythm.
Feeling in your heart.
And bringing your awareness.
To the soles of your feet.
Noticing the sensation.
Of the pulse of your heart beating in the soles of your feet.
Now bringing together the sensations.
Of your heart beating in your chest.
Pulse beating in the palms of your hands.
And the pulse beating in the soles of your feet.
Holding your awareness gently in all of those areas.
Feeling gentle.
Continuous beating of your heart.
You may begin to notice.
The rest of your body pulsing.
That same rhythm.
You may notice it gently moving back and forth.
The rhythm.
Of your heartbeat.
When you notice your mind has wandered as your mind will.
Celebrate noticing.
And then gently bring your awareness back.
The sensation.
The beating of your heart.
Either in one part of the body.
Or throughout the entire body.
Gently noticing our wandering minds.
Celebrating that we've noticed.
Turning to the gentle.
Redneck.
Breathing of our heart.
Whole scene.
Of the blood throughout our entire body.
Nourishing us.
Revitalizing us.
Free story.
Gently releasing the practice.
Taking a full breath in and out.
Gently opening your eyes and bringing your awareness back to the space where you are.
Offering yourself gratitude for this time that you've taken for yourself.
We'll end with a gentle metablessing of lovingkindness.
If you'd like,
Feel free to bring your hands to your heart.
May all beings be safe.
May all beings be happy.
May all beings be healthy.
May all beings have peace.
May all beings awaken to the light of their true nature.
May it all be well.
Be free.
The light in me honors the light in you.
Om Shanti,
Shanti,
Shanti.
Peace,
Peace.
For our world.
For our communities and for ourselves.
