And just listen,
Just feel.
As you're sitting down in a comfortable position,
Feel your shoulder blades and slide them down your back so that your heart opens up more fully,
Your chest opens up more fully.
Notice what these sounds feel like in your body.
We're going to take five breaths into the center of our heart so imagine that your heart could breathe in this air.
Breathing in through your nose,
Inhaling,
And then out of your mouth,
Exhaling.
Perhaps your shoulders soften and you relax and need unnecessary tension there.
Now is the time just to feel,
Just to breathe.
Feel into your heart and notice how it feels.
Maybe it's heavy,
Maybe it's soft,
Maybe it feels fuzzy,
Maybe it feels hard.
Bring your imagination to the sensations that you feel in your heart.
Maybe you get a visual of something,
Maybe a feeling,
Maybe you feel nothing.
Remember not to judge,
We're just acknowledging our experience and holding it with love,
Just like a mother holds a baby.
It's okay to feel however you feel.
I want you to think about one person in your life that makes you smile,
One person in your life that makes you feel so loved.
I want you to say silently to yourself,
May they feel loved,
May they feel at peace,
May they feel safe,
May they feel joy,
May they feel compassion in their hearts,
May they feel full of life.
Now we're going to turn it around on us and say to yourself,
May I feel joy,
May I feel loved,
May I feel compassion,
May I feel safe.
Keep feeling into the center of your chest,
Keep feeling into your heart.
Notice how your heart feels now versus how it felt in the beginning of this meditation.
Has anything shifted?
You have the power to live from your heart,
You have the power to speak loving words,
You have the power to be compassionate to others,
Especially others that are difficult because we all need love.
Let's bring one hand to our heart and one hand to our belly.
Let's thank ourself,
Truly thank ourself for taking these moments to be courageous enough to feel into our hearts.
Life can be stressful,
Life can bring about a lot of different emotions and it's important for us to feel into our heart,
To give space,
To give room for whatever feelings are there without judgment,
With compassion,
With love.
God bless.
