Make yourself as comfortable as you possibly can,
Either sitting down or lying down.
Let your body relax and settle,
Feeling grounded in the earth beneath you.
Close your eyes and bring your awareness inward,
Noticing your breath as it flows naturally.
Allow each inhale to bring in a sense of calm,
And each exhale to release any tension.
Now let's set a beautiful intention for this meditation,
To connect deeply with your heart.
Let this intention open you to a loving,
Nurturing space,
Where you can honour and embrace the energy of your heart,
Both for yourself and for those you connect with.
If it feels right,
Call upon any spirit guides,
Angels,
Ancestors or loved ones and spirits who support you.
Imagine them gathering around you,
Creating a circle of warmth and protection.
Feel their gentle presence,
As if they are here to guide you towards deeper love and understanding.
In this moment,
Know that you are safe,
Supported and deeply loved in this space.
Find a rhythm of deep breathing that feels really natural and nourishing for you.
Now bring your attention to your heart,
The centre of your chest.
Imagine a soft light glowing within your heart space,
A warm gentle light that pulses in harmony with your heartbeat.
A beautiful healing light that radiates out from the centre of your heart,
That field of energy where you feel all of your emotions,
That place that Hafi's called your thousand stringed instrument.
Take a few deep breaths,
Feeling the light within your heart grow brighter and warmer with each inhale.
As you exhale,
Release any barriers,
Fears or tension around your heart,
Allowing the healing light to expand.
Feel the warmth of that light as you connect more fully with the energy of your heart.
As you continue breathing,
Begin to cultivate a sense of friendship and intimacy with your heart.
Let your inner voice speak gently to your heart as though meeting a dear friend.
Whisper silently,
I'm here with you,
I'm here with you.
Feel your heart's response to this deepening connection.
Noticing any sensations or emotions that arise.
Let these sensations flow without judgement,
Simply acknowledging them.
Feel a deepening of your relationship with your heart,
A connection built on trust,
Understanding and unconditional love.
Begin to express your gratitude for all that your heart does for you,
Each beat keeping you alive,
Each emotion adding colour and depth to your life.
Thank you dear heart,
For all the love you give,
For the strength you hold and the life you sustain.
Now imagine this light in your heart expanding to fill your entire body.
Feel its warmth and love radiating through you,
Reaching every cell,
Every muscle and every fibre of your being.
Let this love flow through you,
Accepting it fully with no barriers.
Know that this love you hold within is not just for others but for yourself too.
Let the light flow outward,
Extending gently to the people you love,
Creating a connection of kindness and compassion between you and them.
Visualise your heart shining out to touch others with this love,
Allowing them to feel your warmth and openness.
Feel the energy flowing in both directions,
From your heart to theirs and theirs to yours.
Notice the sense of fulfilment that comes from both giving and receiving love freely.
Now gently bring your awareness back to the centre of your chest,
Resting in the light of your heart.
Take a moment to listen and ask your heart,
Is there anything you wish to share with me?
Allow any message,
Feeling or image to arise naturally without forcing.
Let any guidance from your heart settle within you as a soft understanding of quiet truth.
Now begin to whisper silently to your heart,
I love you,
I love you,
I love you.
Imagine wrapping your heart in a warm,
Loving embrace,
Giving it the compassion,
Acceptance and appreciation it deserves.
Feel the gratitude swell within you as you connect with this sacred part of yourself,
This great treasure of your heart.
Your heart has been with you through every experience,
Every joy and every sorrow.
It's such a precious gift to have a heart,
Such a beautiful treasure that you've been given.
For these next few moments,
Allow gratitude to flow naturally,
Honouring the gift of having a heart.
Now gently lean your awareness back,
Stepping away from the direct experience of the heart,
Leaning back into the awareness of it.
Become the witness,
Observing your heart with love and compassion.
Feel yourself as the presence that holds this heart,
The awareness that sees it,
The eternal self that watches over the heart.
From this place of pure awareness,
You know that you're not your thoughts,
You're not your emotions and you're not your heart.
You're the witness,
The presence,
The being,
The great soul,
The consciousness that is boundless and free.
From this place of awareness,
Watch your heart with unconditional love and acceptance,
Letting it be exactly as it is.
From this place you can accept your heart just as it is.
You can set it free,
Let it go and trust in the great wisdom of your heart.
There's a great peace and freedom that comes from this.
Slowly bring your awareness back to your breath,
Feeling the gentle rise and fall of your chest.
Take a few deep grounding breaths,
Feeling the connection between your heart,
Your body and the world around you.
When you're ready,
Gently wiggle your fingers and toes,
Coming back fully to the present moment.
Gently open your eyes,
Carrying any feelings of love,
Acceptance and connection with you throughout your day.
