Hello,
I'm Melissa and I'm going to be your guide for this heart space meditation.
Take your time to get comfortable.
Really take the time to prepare your space,
Preparing your body and mind to slow down.
To perhaps find some balance,
Stability and peace within yourself.
The act of preparing our space for meditation is a form of meditation in itself.
The practice begins with the intention,
The decision to sit or lie down,
Choosing this
Meditation on this day,
In this moment.
This is where it truly begins.
Making the decision to meditate,
You are already in the meditation state of flow.
So setting up your space to be comfortable,
Go ahead and make any final adjustments you
Need so that you can begin to take a deeper breath,
Breathing in through your nose and
Out through your mouth.
Begin to ground and center into your own body,
Arriving here in this moment.
Get very quiet,
Very still.
Stop fidgeting,
Ignoring the urges to fix anything or move around,
Avoiding scratching
An itch if you notice it,
Allowing yourself to arrive here in your body and just be absolutely
Physically still for a moment.
Without trying to change your thoughts,
Just notice what the mind is doing.
Allowing yourself to have a moment to just be here.
What can you hear taking the space in around you?
What sounds are present?
What can you smell in the air around you?
Notice the temperature of the room and the temperature of your body.
What sensations are you feeling in your body?
Is there a place where you're holding on to some tension?
And what would happen if you allowed yourself to relax a little further?
Allowing your shoulders to drop away from your ears.
Allowing your body to just be heavy.
Bringing your attention to your thoughts and how you feel about this day.
What is the story your mind is telling you?
Did you wake up feeling as if life is beautiful,
Positive,
Thinking it's going to be a good
Day?
Do you feel as if you are in a nice flow state with many blessings?
Perhaps feeling gratitude for this wonderful life that you're living.
Or maybe you woke up feeling neutral,
Having no plans,
No worries,
Nothing to solve,
Nothing
To do,
Just living life as it is.
Or perhaps today you woke up feeling like this day is hard and challenging.
Nothing is going right and right now life is just an uphill battle that you can't seem
To win.
Maybe you woke up feeling one certain way and then an event happened and it changed
Your perspective for the day.
Try not to attach to the story that your mind is telling you,
But rather just notice
How you are feeling on this day.
How is this week going for you?
How are things?
And how do these feelings affect your thoughts?
Sitting in a moment of stillness,
Listening to the thoughts play in our mind,
Watching
The thoughts without attaching to them,
Means that we can begin to shift and change the
Record that we play in our mind.
Our thoughts are not always true.
Our thoughts always don't represent who we are.
What we feel in our hearts can be separate from what we think in our minds.
We are not our thoughts.
The very fact that you can interact with your thoughts means that they are separate from
The core of who you are.
There are going to be days when you feel on top of the world,
Celebrating all of your
Successes,
Rising tall and loving the life you're living.
And there will be days when you feel like nothing is right,
Everything is hard and life
Will never be good enough or be easy enough.
That is the ebb and flow of life.
Nothing ever stays the same,
Always,
All the time.
We can shift our thoughts to realign with our hearts by allowing ourselves to deepen
Into the present moment.
Allow your awareness to slip away from your mind and deepen further into your body.
How does it feel to be here,
In this very mindfully chosen shape that you've chosen
For yourself,
Listening to this carefully chosen meditation on this day?
How does it feel?
Where do you feel sensation in your body?
Bring your hand to your heart and let your awareness settle here in your heart space.
What do you feel moving beneath your hand?
How is the energy around your heart right now?
What's happening here?
Do you feel gratitude,
Joy,
Excitement,
Blessed,
Calm?
Or maybe you're feeling grief,
Having lost something or someone recently.
Maybe feeling frustration or some anxiety present.
Taking this opportunity to check in with our feelings here,
Being completely honest with
Ourselves because we don't have to share those feelings with anyone right now.
This is just for us.
Just for us to know.
The heart space is the keeper of our big feelings.
Whatever those feelings are,
Let's try not to label them as good or bad or right or wrong,
But rather they are just feelings that need to be felt.
Even feelings of anxiety,
Shame or regret are okay feelings to have.
Take an even deeper breath in through your nose.
Exhale and just be here with this feeling.
This feeling is here for a reason.
So welcome it in without trying to change it and give your space to allow this feeling
To be felt.
Give the space for this feeling to be processed.
As you sit here for a little while,
You might notice the feeling beginning to shift and
Change on its own.
Begin to draw some breath in through your nose gently but fully and then open your mouth
And release all the breath from your body.
It's a beautiful job being you.
It's also a hard job being you.
Give yourself some love and appreciation for showing up to this practice and feeling your
Feelings,
For giving yourself some safe space.
It is a unique experience to be you.
No one in this world will ever know you like you know yourself.
It's a unique experience to sit with your body and your heart and allow what is to just
Be what is.
If you are ready,
You can blink your eyes open,
Maybe taking a sip of water,
Shifting
And moving around in your seat,
Maybe offering yourself a little hug before moving forward
With your day.
I thank you so much for sharing your heart space with me and I hope that you come back
To this practice of feeling again and again and again.
I wish you all the best.
Have a beautiful day.
