A meditation on the heart.
So just start by connecting to your body and begin by feeling the base of your posture.
Feel into your feet,
Your legs and your sit bones.
Grounding yourself and feeling a sense of stability in your posture.
Let your spine rise up in its natural curves.
No need to pull the body upright,
Just allow the spine to rise up.
Let your lower back be soft and open and as you breathe in just imagine the spaces between your vertebrae opening up.
On the inhale the spine lengthening and on the exhale the muscles of your back releasing,
Softening.
Just let the back of your neck be long,
Release your jaw and as you breathe out see if you could let your shoulders drop down your back and your body stable,
Upright,
Relaxed and open and as you let your shoulders release feel how your chest can be broad and open and as you breathe in can you feel your chest lifting,
Opening and as you breathe out releasing.
And just bring your attention more deeply into the body and just take your breath to your heart center and it can be a bit like feeling around in the dark for the heart center,
The emotional center of your body.
Just take your breath there and as you breathe in feel a sense of spaciousness and an opening and as you breathe out a releasing and a letting go.
Just touching into your heart center with your breath and bringing this warm kindly awareness to the heart center.
How does the heart feel?
And even if there's a nothingness see if you can just stay with the heart,
Touching into the heart center with this kindly breath,
An open curious awareness and when you get distracted see if you can just include the body,
Include the breath and let the practice and let the practice come from the heart.
So tune back into the heart center,
Relax the shoulders,
Soften your belly and it's as if you could just breathe this kindly attention through the whole of the body.
You can imagine this field of loving awareness all around you.
You don't need to generate love,
You can just breathe it in.
A sense of your whole body just being bathed in warm kindly awareness and as you breathe that in you can imagine breathing that out into the world and when you get distracted just coming back to the breath,
Back to your heart center and back to this sense of kindly awareness spreading out into the world to all beings.
Let your heart expand and be boundless and your mind and your heart inseparable,
Boundless mind,
Boundless heart and now bring your attention just back to your body,
Back to your breath and start to let go of the practice and just sit quietly releasing all your efforts,
Just sitting and when you're ready just bringing the practice to a close.
