Hello and welcome to the meditation of the day for the 21 Day Heart Center Connective Meditation Challenge.
So exciting.
So for today's meditation we're going to be exercising the muscle and the practice of going from the head to the heart and there's so many benefits to that.
You know,
Staying present when you're experiencing something,
When you're triggered by something,
You find yourself going to your head and getting into the analytical and stories and fight-or-flight and it's about exercising that muscle of how to bring your attention back to your heart center and yeah so let's get started.
Find a quiet place where you won't be disturbed for the next 10-15 minutes and I'll guide you through the process and towards the end if you want to stay in that meditative space,
Stay in the heart center for you know another 5-10-15 minutes,
30 minutes,
Whatever you want,
You're welcome to stay there as long as you want after the meditation continues or after the meditation finishes.
Okay,
So find yourself in a comfortable position however you feel most comfortable.
You can be sitting with your feet on the ground,
You can be sitting cross-legged,
You can be laying down,
Whatever you feel most comfortable with and we're gonna start off with some breathing to calm the nervous system and calm the mind.
So starting out taking a deep breath in through your nose and holding for four counts and just letting it go through your mouth and holding out for four counts and breathing in again and holding and letting go.
Holding out and breathing in again and just letting your breath return to normal with your eyes closed,
Just paying attention to your body,
How it feels,
Feeling your feet on the ground or feeling your body,
The weight of your body,
Whether you're laying down or sitting down,
Just noticing your body,
Noticing the different sensations and we're gonna start off with your focus at the top of your head and as you keep your focus here at the top of your head,
Slowly shift your focus down towards your eyes as you continue to breathe normally,
Shifting your focus down past your jaw,
Down your neck,
Down your shoulders,
Noticing how your shoulders feel and just relaxing every muscle along the way,
Shifting your focus down till you land in the center of your chest,
Just allowing yourself to stay here,
Keeping your awareness here in the center of your chest and inviting your heart to open,
Inviting yourself to open to unconditional love,
Letting your awareness and your consciousness expand to allow this unconditional love to rush in to your heart center and as you keep your awareness here in the center of your chest and your heart center and if at any point you notice your attention drifting,
If you notice your focus shifting back to the top of your head,
You can just gently guide it back down knowing that it's okay and as you have your awareness here in the center of your chest,
Just inviting more and more of that unconditional love to flood in,
Inviting your heart center to open and knowing that from this place,
Whatever comes up is okay.
Sometimes we're so used to being up in our head that when we come to our heart center,
Something that's not normal for us and it opens the way for emotions to come up,
Stuck emotions that just need to be felt and processed.
So if you feel any tears,
Anything,
Anger,
Frustrations,
Whatever it is,
Just allow it to be there and know that it's part of the process and it's all okay and consciously either redirecting or maintaining your focus here in the center of your chest as you allow whatever comes up to come up and again,
Whatever emotions arise,
If at any point you notice yourself shifting back towards the top of your head,
Just know that it's okay and gently guide your focus back down slowly to the center of your chest.
We're just exercising the muscle here,
Getting an experience of what it feels like to be here in your heart center.
Just stay here in the heart center,
Allowing yourself to feel whatever comes up,
Inviting unconditional love to rush in and fill every part of your being,
Filling every cell,
Feeling it expand to every joint,
Every muscle,
To the tips of your fingers,
To the tips of your toes.
It might help to imagine it as a pure white light or a golden light,
Just letting this pure unconditional love,
This beautiful light,
Fill every part of your body,
Every cell,
Allowing yourself to feel whatever comes,
To notice whatever sensations you feel in your body,
Expanding your awareness and allowing more of the unconditional love to fill every cell in every part of you,
Filling your mind,
Filling your brain,
Extending through your whole nervous system,
Just calming and centering you,
Feeling so at peace,
Knowing that everything is okay,
You are safe and you are loved and you are loved,
Just stay in the space for a few more minutes,
Taking a deep breath in,
Releasing through the mouth and with each breath in,
Breathing more of that unconditional love into your heart center and with each breath out,
Just releasing anything that doesn't belong to you,
Any energy you might have picked up,
Any stresses or thoughts,
Just continuing that cycle,
Breathing in unconditional love and breathing out all that doesn't belong to you,
Breathing in and breathing out and if you'd like to stay in this space,
Another 5,
10,
15,
30 minutes,
An hour,
Whatever works for you,
Just feel free to stay in this space as long as you want.
If you'd like to stay in the space,
Feel free to pause the recording at this time,
Otherwise with the next deep breath in,
Start returning your focus to the weight of your body,
Whether you're laying down or sitting up,
Wiggling your fingers and your toes and if you'd like,
You can shift your focus down your body,
Down your tailbone,
Extending into the earth,
All the way down to the center of the earth and wrapping around at the core,
Feeling anchored and grounded,
Feeling so relaxed and so at peace,
Feeling so content.
Whenever you're ready,
You can open your eyes,
Take a little stretch,
Take a drink of water,
Much love.
