Take a comfortable seated position.
Make sure your back is upright,
The neck is long.
Relax your feet,
Your toes,
Your hands.
You can have your hands on your thighs or in your lap.
Elbows are underneath the shoulders.
Gently lift the sternum and release the shoulder blades onto the back.
Let go of your belly.
Release the jaw.
Relax the eyes,
The muscles of your face.
If you haven't done so already,
You can close your eyes.
Come aware of your body as you're sitting here.
And allow for your awareness to sink into the flow of your breath,
Simply following the movements of air in and out of your body.
Exhale the breath,
The thoughts,
The feelings,
The emotions that are present right now.
In this meditation,
We're going to use the intelligence and power of the heart to transform the thoughts,
The feelings,
Sensations into pure energy for your heart to expand,
For your heart to become more coherent.
Feel into the breath around the heart center,
In the center of your chest.
Feel the breath expanding that center.
In breath,
The space around the heart becomes wider.
And in the outer breath,
The space around the heart releases a bit.
Follow the natural rhythm of your own breath.
Your thoughts coming in,
Simply allow them to sink into the heart space.
If their feelings,
Allow them to transform by the heart center.
Looking for whatever enters into your field of awareness to be there.
If you experience any resistance,
Then sink that resistance into your heart space so it can be transformed into acceptance.
There is restlessness.
Now that restlessness to move into heart space and be transformed into peace.
Without any judgment,
Simply observe the sensations,
The thoughts,
The feelings as you keep your attention,
Your awareness moving back into your heart space.
Feel the breath moving around that center.
Observe how your ribcage expands and releases with the breath,
Creating more and more space around the heart.
If you get trapped into stories,
And again,
Sink that story into your heart.
Feel into the heart center.
Relax into that space.
If you feel sensations of contraction or pressure around the heart space,
Then allow for the breath to resolve that,
To clear that out.
Very gently,
Moment by moment,
Breath by breath.
Every thought that comes in,
Just allow it to drop down into the heart space.
And you keep your awareness into the sensation of the breath around that area.
Any image,
Any mental activity,
Just allow it all to sink into the heart.
So you can focus on the feeling,
The sensation of your heart space,
Of your heart center.
We do not push away thoughts.
We do not want to fight them off.
We simply release them to be dissolved into the heart center.
If there is worry,
Allow that as well to sink into your heart.
So it can be transformed into trust.
If there is anxiety,
Release that into your heart center,
Allowing it to be transformed into confidence.
Simply follow the breath around the heart.
Feel the movement,
The expansion,
The contraction.
If there is anger or resentment,
Allow that as well to be transformed by the heart.
Just feel that sensation and allow it to be transformed into compassion.
Pull awareness into your heart center.
Feel the pulsation of the breath.
Feel the heartbeat.
Relax your mind into your heart center.
Notice where you are.
If you got distracted by thoughts or feelings,
Images,
Just return back into the heart center again and again.
Feel the breath around the heart,
Allowing for the mind to soften into the heart center.
If your mind has wandered off,
That's okay,
That's normal.
Just notice the distraction and come back into your heart center.
Every thought,
Every judgment,
Any resistance,
Allow it to be transformed by the power of your heart.
Feeling into the space around the heart,
Allowing for the tensions to resolve,
To dissolve.
Allowing for the heart to become more coherent.
So the body can function properly and do its self-healing.
We support that by bringing our attention into our heart center.
Allowing for all negativity to be dissolved and transformed.
You feel free and calm and liberated.
Allowing for all negativity to be dissolved and transformed.
Slowly become aware again of the space around you.
The sounds around you.
Feel your body.
Notice how you feel.
In your own time,
When you feel ready,
You can open your eyes.
