Hello,
This is Petrina.
Welcome to this heart opening meditation.
I've designed this one to help you release constrictions that may be caused by grief or pain or any type of suffering that lingers in your heart space.
Our hearts,
Though they're resilient,
They often hold on to deep emotions and create barriers to our innate ability to find love,
To heal,
And to find peace.
In this session,
We'll focus on opening the heart space and letting love and compassion flow freely.
When you feel ready,
Find a comfortable position,
Maybe seated or lying down.
Then find what feels good.
And when you get there,
Let your hands rest gently on your lap or over your heart space.
If you feel comfortable,
Close your eyes or simply bring them to a soft gaze.
Now take a deep breath in through your nose,
Hold it at the top for just a moment,
And then gently let it go out of your wide open mouth,
Releasing what is no longer serving you in this moment.
Take another deep breath in through your nose,
Feel the air come up from your belly,
Up through your rib cage,
Through the top of your chest.
Hold a moment and let it circulate through your heart space,
Nourishing,
Cleansing,
Detoxifying.
And then open your mouth and gently exhale the air slowly out of your wide open mouth.
Take another deep breath in through your nose,
Feel up,
Feel the air circulate through your entire being,
Fill up through your rib cage,
Through the top of your chest.
Hold it for a moment and open your mouth and exhale everything out.
Empty,
Empty,
Empty.
Feel the surface beneath you.
Trust that you are safe in this space.
And imagine yourself being rooted into the surface that's holding you.
Imagine roots growing from the base of your spine,
From the soles of your feet,
Growing deeply into the ground.
And with each breath,
Feel this connection as it strengthens you,
As it stabilizes you,
And helps you to feel safer and more grounded in your beautiful body.
Take another breath in through your nose,
Open your mouth and gently exhale,
Feeling your body become even more calm.
Now bring your awareness to the center of your chest,
Your heart space,
And visualize a soft,
Warm light glowing there.
This light represents your inner compassion.
This light represents love.
This light represents peace and ease and comfort.
Notice the warmth that flows through your body.
Feel the sensation that comes with this awareness.
Take a moment as you breathe and observe your natural breath.
Imagine the light is expanding through your being.
Feel your body soften.
Feel any tension,
Any constriction around your heart space.
Release from your body.
Now silently or out aloud,
Say out to say to yourself,
I acknowledge my grief,
My pain,
My suffering.
These emotions are a part of my experience,
But they do not define me.
Again,
I acknowledge my grief,
My pain,
My suffering.
These emotions are a part of my experience,
But they do not define me.
One more time,
I acknowledge my grief,
My pain,
My suffering.
These emotions are a part of my experience,
But they do not define me.
Continue to observe your natural breath and allow yourself to feel the emotions without judgment.
Release the need to change or to fix anything.
Just be the observer and just watch.
Keep imagining the light growing brighter and brighter.
Embrace these feelings with compassion.
Begin to visualize your heart space as a beautiful flower.
Imagine a bud is gently opening.
As you observe your natural breath,
Visualize the petal of this beautiful flower unfurling,
Opening and revealing vibrant colors and a beautiful inner radiance.
Notice the energy,
Feel the energy of love,
Of forgiveness,
Of acceptance filling your beautiful heart space.
And now repeat silently or out loud with me,
I am open to love.
I am open to healing.
I am open to healing.
I settle into your beautiful heart space.
Now take a moment to picture your heart,
The light that's glowing from your heart space at this moment.
Let it spread outward.
Let it fill your entire body,
Bringing the warmth into every single cell.
And then imagine it expands beyond you,
Touching others around you.
Others that may be carrying pain.
Send this energy out to people you love.
Send this energy out to everyone in the universe that may be needing this healing at this time.
And say out loud,
May you find peace,
May you find healing,
May you find love.
Now slowly bring your awareness back to your breath.
Feel the rise and fall of your chest.
And with micro movements,
Gently wiggle your fingers and toes,
Mindfully and slowly grounding yourself in this present moment.
Letting the energy you've just created integrate into your entire being.
Now place your hands over your heart.
One on top of the other.
Keeping your eyes closed,
Keeping your breath steady.
And repeat with passion,
Silently to yourself or out loud.
My heart is strong.
My heart is open.
My heart is free.
My heart is strong.
My heart is open.
My heart is free.
My heart is strong.
My heart is open.
My heart is free.
Take a few moments of silence.
I will remain quiet for a few minutes while you settle into the stillness.
Embrace the silence.
Listen to your heart space.
What does it tell you?
What do you feel?
Don't change,
Don't fix.
Just simply observe.
Bring your awareness back into the space that you're in.
And notice the feeling of warmth and comfort and safety that you're experiencing in this moment.
Take this feeling with you.
Whether you're going off to sleep or moving into your day.
Take the feeling with you.
And let it support you for your next activity.
And come back to this meditation often.
Be consistent.
Keep practicing building the muscle of opening your beautiful heart space.
And from my heart to yours.
With so much love.
Namaste.
Until we meet again.
This is Petrina.
Thank you for sharing your practice with me.
