This is a heart coherence meditation designed to ground you and prepare you for your writing day ahead.
To begin,
Develop a comfortable seat.
Close your eyes and inhale deeply through your nose.
Exhale through your mouth.
Do this two more times.
Inhaling through the nose.
Exhaling through the mouth.
One more time.
Inhaling through the nose.
Exhaling through the mouth.
Noticing where the air falls in your body,
Whether it is your chest,
Your ribs,
Or your belly.
Not building any stories around it.
Just allowing this to ground you in the present moment.
Now direct your attention to your feet.
Notice how your feet fall on the floor and the way the floor presses up against your feet.
Feel the sense of gravity grounding you to the present moment.
Then direct your attention to your hands.
Notice if they are face up or face down.
Hot or cold.
Wet or dry.
Not building any stories around this.
Just noticing what is.
Now directing your attention to your back.
Noticing if you are leaning against your chair or if you are leaning forward.
Paying attention to the pressure of your chair against your back if you are leaning back.
Or the feel of air running across your back if you are leaning forward.
Now direct your attention to your heart center.
Taking a deep breath into that space.
Exhaling back out from that space.
Noticing if you feel heat or pressure.
Or if you are aware of the feel of your heart beating in your chest.
Or just accepting if you feel nothing at all.
Knowing that there is no right or wrong.
You are just connecting to your heart center in whatever way works best for you.
Now I want you to imagine something that brings you a sense of deep appreciation or gratitude.
For this meditation choose something that is related to your writing life.
Maybe it is a piece of writing that you are proud of.
A mentor who encouraged you.
A time when you felt like you wrote with the greatest of ease.
Connect with that moment.
Or that experience or that mentor.
Imagine that you are right with them now or that you are in the middle of having that experience again.
Connecting deeply with your sense of ease.
With all of the ways that you have been productive.
And the deep sense of gratitude you feel for doing something that feels very successful.
Maybe even noticing a smile that crosses your lips as you think about this.
And know that you can come back to this feeling of ease and gratitude at any time while you are writing today.
Or while you are experiencing any other part of your day.
This gratitude lives inside you.
And all you need to do is just touch your heart center.
And you will remember.
Now we'll end this meditation with the sound of the bell.
Inhale deeply through the nose.
Exhale through the mouth.
And prepare for your easy,
Successful,
Productive writing session.
