Welcome.
Find your way into a comfortable cross-legged seat.
Close the eyes and relax your hands at your knees and begin to come into stillness.
Allow your attention to begin going within.
Breathe in and breathe out.
Aware of just being here,
Making yourself at home in this moment.
Breathe in and breathe out.
Feel your breath as you inhale deeply,
Longer,
Fuller,
And slower on this next in-breath.
And feel your breath as you exhale longer,
Fuller,
Slower,
Exhaling.
Feel the releasing and the natural letting go as you breathe slower and more consciously.
Actively releasing and letting go anything that blocks you from being totally present in this moment.
Inhale and exhale.
As you breathe in again,
Inhale and breathe in deeply,
Filling your lungs all the way up and holding the breath for just a moment at the top of that inhale,
Feeling its fullness at your chest or your ribs or your belly.
And then slowly exhaling,
Releasing,
Letting go,
Letting go,
Letting go.
Once again,
A conscious,
Long,
Deep breath in,
Filling,
Filling,
Holding the breath for just a moment,
Relaxing your shoulders as you hold the breath,
Slight tuck of your chin,
And a slow exhale,
Letting go,
Letting go,
Letting go,
Releasing.
Now allow your breath to come to a natural rhythm.
And as you allow the body to just breathe naturally,
See if it's possible to relax with the flow of your breath in and relax with the flow of the breath out.
Feeling your breath in the foreground,
Becoming aware of sounds,
Maybe sounds in the background.
Be aware of the space in this room that you're in.
Or if you're outside,
Become aware of your surroundings.
Feel yourself sitting here.
What does it feel like to be you in this moment,
In this chosen stillness?
Feel the sensations of this sitting posture,
The earth beneath you,
The expanse of sky above you,
And just let your attention come home.
Bring your attention to your heart area,
Just taking inventory of the state of your heart without any judgment,
Just noticing maybe there's a residue there of something that happened prior,
Where your mind was,
Or a conversation that took place.
Notice any moods,
Emotions that are present here.
Feel your own sincerity as you let your awareness rest at your heart.
Allowing your breath to be felt here,
Let's bring a hand to rest on the heart space,
Adjusting your touch so that it's light and no longer a shadow.
Let's bring a hand to rest on the heart space,
Adjusting your touch so that it's light and nourishing and kind.
Begin to tune into the energy being released from the palm of your hand.
The exchange of heat may be subtle,
May be very obvious.
Allow the heart to respond to this warmth of connection.
Let it soften,
Expand,
Give it permission to open.
Breathing in,
Breathing out.
Now use your imagination.
Imagine a tiny drop of golden light falling from the center of your palm,
Moving from the center of your palm,
Right into the center of your heart.
And from this tiny speck of glistening light,
A sunrise is born.
Feel the sun rising energetically in your heart space,
An optimism,
A sunrise bathed in excitement for this day that you have,
This new day,
New beginnings,
Brightening and widening your horizons.
The warmth of unconditional love and self-confidence is woven into these beams of light,
Spread in all directions,
Casting light into the world.
And excitement and inspiration to the dawn of this new day.
Breathing in and breathing out.
The rays of this pure energy moving outward from your heart space and upward into the mind,
Switching on this childlike sense of wonder in the world.
This excitement to what this day brings.
This golden beam also moving down into the belly,
Which ignites our courage,
Our strength,
Our deep inner peace,
Our inner peace,
Our inner peace,
Our inner peace,
Our inner peace.
Let these beams from your heart grow even brighter and fill your arms and your legs.
Let these beams from your heart grow even brighter and fill your arms and your legs.
Bring this glow to the face,
Moving into and illuminating all the cracks,
All the corners,
All the dark spaces.
This ray of light from the heart space radiating outward.
Now bring your attention back to the center of your heart.
Breathe in and breathe out.
This ray of light begins to draw back into the heart space again,
But tiny flecks of this golden light are still glistening around and throughout the body.
Coming back to this sunrise in the heart,
Visualize it there now.
Again,
Sensing this excitement,
This joy,
This gratitude that this energy brings.
Bring your palms now together in front of the heart.
Thank yourself for carving this time out to reconnect to this natural essence of your heart energy and to see how just a few moments of using our attention to enhance this energy and allow it to grow to a size and expansiveness,
A measure that affects every part of our being and how we move forward into the world can truly make a difference.
Thank you for practicing and Namaste.
