Take a moment to land in the body,
Allowing yourself to be grounded and rooted.
Notice your posture.
Notice your breathing.
Gently and easily make any slight adjustments.
To help you shift into a state of mind that is easy,
Soft,
And pleasant.
Place a slight pressure on your chest.
Place a slight grin on the face.
Relax the shoulders.
Relax the forehead.
Relax the jaws.
And open the chest.
Notice how this feels.
Now gently place the attention on the breath.
Simply follow the breath for a few cycles.
Allowing it to become smooth,
Rhythmic,
Balanced,
And natural.
Easy,
Smooth breathing.
And at first,
Just notice what it feels like to breathe in and breathe out.
And stay with the pleasant feelings in the body.
The easy breathing.
Now continuing to breathe in a gentle,
Balanced,
Natural way.
Shift the attention to the heart center.
As you inhale,
Imagine breathing directly into the heart center.
With each breath in,
Imagine sending energy into the center of the heart.
Activating the heart.
And with each exhalation,
Letting go of any stale or negative energy.
And for the next few breaths,
Continue with this practice.
Breathing in energy into the center of the heart and letting go of any stale or negative energy.
And now,
While continuing to breathe through the heart center,
Visualize in your mind's eye a person,
Pet,
Or a memory from a time in your life when you felt deep and abiding appreciation,
Compassion,
Love,
Peace,
Or gratitude.
Allow the sights and sounds and feelings from that moment come back to life.
Right now,
In this moment.
Notice any sensations in the heart center.
And allow any pleasant feelings or sensations to grow with each breath.
See if you can increase the intensity of the feeling by breathing into it.
Alright,
Cha cha cha!
Take a few more slow,
Easy breaths,
Tuning in to what this feels like in the body.
Now relax the attention and take a few moments to just sit quietly.
Allowing the mind and the heart and the body to rest in this quiet,
Pleasant feeling state.
And when you are ready,
Gently allowing the eyes to open and returning.
And now relax the attention and take a few more slow,
Easy breaths,
Tuning in to what this feels like in the body.
