This is a practice to open the energy field of the heart and to feel what is here right now.
We start by sitting comfortably with our spine straight,
With eyes closed,
Gently breathing in and out.
Feel the gentle rise and fall of your chest,
Allowing the physical body to fully relax now.
The energy of your body is given permission to relax.
We will begin with a simple body scan,
Beginning at the tips of the toes,
Feeling a warm wave of relaxation rising up from the toes,
Through the feet and ankles,
The lower legs,
Through the knees,
The thighs and the hips.
The legs feeling warm and heavy,
The muscles relaxing,
Embraced by gravity.
We move upwards from here to allow the buttocks to relax,
The perineum,
The pelvis,
Breathing into areas that may need our support to relax,
Feeling this warm wave of relaxation,
Perhaps tingling as the muscles just let go for now.
We continue upwards,
Up the front of the body,
Allowing the abdomen and the chest wall to relax,
And up the back of the body,
The spine and the muscles of the lower back to the upper back,
To just give in to gravity for now,
Relaxing all the way to the neck.
From the neck we move up to the head and the muscles of the face,
The muscles of the jaw,
The cheeks,
Of the lips and the tongue,
The eyelids,
The forehead and finally the scalp,
Feeling the whole body relaxed here,
Breathing into this space,
Feeling the loss of body outline melting,
Merging into relaxation.
Now shift your attention to the heart,
To the energy field around the heart at the centre of the chest at the sternum,
Allow the gentle rise and fall of the chest.
Now visualise a golden light,
Warm and healing,
Entering through the sternum with every inhalation.
This golden light fills your chest and the space around it,
With warmth,
With love,
With support.
It grows and expands around the whole of your chest 360 degrees.
You are held and safe.
Let's spend some time here,
What do you feel?
Allow whatever wants to show up to simply be.
Just breathe in and out through the nose,
Supporting this field of the heart as your emotions gently rise into your awareness.
As you become aware of these emotions,
Let them be,
Allow yourself to let them be and feel yourself supported and held in a field of unconditional love.
Feel the emotion,
Avoid analysing or entering into stories,
Stay in the field of the heart.
Know that this golden light,
This healing,
Nurturing space is always available to you.
Now we're spending our last few moments here in this space for now.
We ask our bodies to make any adjustments that are needed before returning to the room.
Take a few more gentle breaths.
Slowly move your fingers and toes.
And when you're ready,
Slowly open your eyes.
Allow the integration of your emotions into your rich experience.
This meditation is now complete,
But you can repeat this gentle process as often as you like.
Technology itself.
You
