Finding a comfortable upright sitting position with your spine straight and your eyes gently closed.
Relaxing into your chosen position.
Then taking a few deeper longer breaths,
Appreciating the energizing,
Refreshing quality of the in-breath and the releasing,
Softening quality of the out-breath.
Then breathing normally again and just letting your awareness flow down your body from head to toe.
Letting go of any remaining tension that can be released at this time and accepting whatever remains.
The face,
The shoulders,
The chest,
The belly,
The whole body,
The whole body sitting here upright,
Relaxed and still.
And then letting your mouth relax into a gentle smile.
A smile to symbolize and to magnify an attitude of patience and acceptance towards yourself and your experience.
Becoming aware now of the heart center and paying really close attention to the movement and the sensations of the breath in this part of the body.
Perhaps imagining that you are breathing directly into and out of the heart space through a small opening right in the center of your chest.
The very particular sensations of the in-breath in the heart center.
The very particular sensations of the out-breath in the heart center and the particular sensations in the heart center in the pauses between the breaths.
Connecting with the heart more and more deeply with each breath.
Perhaps a sense of the heart expanding as the breath flows in and then softening as the breath flows out.
Opening to and making room for whatever sensations or feelings that you find there without judgment.
Breathing into and out of the heart and perhaps noticing what it is like to allow the breath to become a little smoother,
A little softer,
A little more gentle.
Staying with the heart as you breathe in,
Staying with the heart as you breathe out and staying with the heart in the pauses between the breaths.
Breathing in and out of the heart as you breathe out.
Breathing in and out of the heart as you breathe out.
Not worrying so much what the mind is doing,
Just dropping your awareness as often as you can remember to do so down below the mind and into the heart.
As if you were listening intently to the silence of the heart.
Breathing in and out of the heart as you breathe out.
The soft gentle breath flowing smoothly into the heart.
The soft gentle breath flowing smoothly out of the heart.
A sense of each and every breath nourishing and opening the heart center.
Allowing each gentle breath to bring into your awareness the sensations and the feelings that are present in your heart.
Whether it be tenderness,
Love,
Pain,
Warmth or discomfort.
Really exploring how much more you can open to what is in your heart right now.
Softening.
Softening.
Softening.
Opening.
With each breath surrendering to whatever is in your heart.
Perhaps a sense of the breath taking into the heart whatever it needs.
Whether that be softness,
Gentleness,
Space or acceptance.
Letting your heart be nourished by the breath.
Softening.
Journeying into the center of your being.
Each breath taking you deeper and deeper into the heart.
Softening.
Softening.
Softening.
