Welcome to your Heart Flow Meditation.
Now if you haven't already,
I want you to find a comfortable position to sit,
Preferably with your lower back supported and your head and neck free from leaning against anything.
And once you feel comfortable,
I want you to gently close your eyes and allow yourself now to sink deeper into your body.
Become aware of any tension that you're holding and just gently let it go,
Relaxing your forehead,
Eyes,
Jaw,
Shoulders,
Belly,
Completely letting go.
And if you become uncomfortable at any point during this meditation,
Please feel free to move and adjust your position to get comfy again.
There's no need to stay completely still.
Now I want you to bring your awareness into your heart space.
It's that area in the centre of your chest where you can feel your breath flowing in and out.
And without focusing or concentrating,
Simply have a soft awareness of your breath flowing in and flowing out of your heart space.
Noticing the body,
Expand with each inward breath and relax deeper with each outward breath.
If at any time you notice your mind has drifted off and you're thinking about other things,
There's no need to worry.
This is completely natural and all a part of the process of letting go in meditation.
And all you have to do when you notice you've been thinking is simply bring your awareness back to your breath flowing in and out of your heart space.
And we're going to do this for five minutes now in silence,
Just gently and easily.
There's no wrong you can do here.
This is simply about feeling,
Bringing awareness into your heart space and allowing thoughts to come and go.
I'll let you know when it's time to come out.
Thank you.
Good night.
Good night.
Good night.
Good night.
Good night.
Good night.
Good night.
Good night.
Now I want you to gently let go of having your awareness with your breath.
And I want you to now expand it to become aware of your whole body.
Notice if any changes have taken place,
Whether you feel more relaxed and calm or possibly more energized or agitated and without judging or analyzing,
Simply become aware of how the body feels.
And then when you're feeling ready,
Slowly open your eyes.
And then when you're feeling relaxed,
I want you to expand your awareness now into the space in which you're meditating.
And see if you can have that same awareness of your breath flowing in and out of your heart space and awareness of the space that you're in right now with your eyes open at the same time.
This is a powerful practice for reestablishing present moment awareness when you notice your mind has drifted off into the future or is going over things that have happened in the past.
Becoming aware of the breath flowing in and out of your heart space will anchor you into the present moment,
Allowing greater access to your innate wisdom and creativity.
