Hello,
Thank you for being here.
Let's take just a few minutes and take a bit of a break from whatever is going on externally right now.
So take a step back or sit back and allow your eyes to close or if it's more comfortable for them to be open,
Rest your gaze on something in front of you and invite the attention to focus in on the sensations of the breath within the chest.
Noticing where and how much different parts of the chest expand,
Which areas you feel the breath the most.
Just being curious about what it feels like to breathe right here,
Right in the chest cavity.
Allowing the focus to settle in here and any thoughts,
Any emotions just to fade into the background.
Letting them be rather than chasing them off,
Becoming angry with them,
Just allowing them to be just the way they are.
Kind of like scenery surrounding a centerpiece,
Which right now is the breath.
Just focusing in on this breath in this moment right now.
And now while still breathing,
We're going to drop our attention,
Just ease it even deeper into the body.
Within this same cavity within the chest,
See if you can find your heart.
Become aware of it resting,
Tucked beneath the lung,
Beating,
Pulsing,
Nurturing.
If it helps to place a hand over your chest where you can feel the heart do so.
Try to zone in your tension on this heartbeat,
Noticing what it's like to feel this warm,
Steady beat.
A root,
An anchor beneath the breath,
Feeling the breath,
Feeling you,
Allowing the attention to rest here on the heartbeat.
And beginning to release your attention from deep within the chest,
Inviting it to arise back out ever so gently,
Up and out into the surrounding environment,
Welcoming yourself back,
Recognizing this anchor of the heartbeat of the breath,
And remembering that you can come here anytime you'd like.
Welcome back.
Here you are.
Thank you for joining me and feel free to use this meditation as often as you'd like.
