Hi there,
My name is Lyns and I'm here to take you on a journey into the heart.
This is part 4 of our 5 part meditation series to help you bring more harmony and balance into your life.
Today we're focusing on compassion,
Love and kindness.
If practiced on a regular basis,
You can learn how to be kinder to yourself,
More open hearted and generally more happier.
The heart is a centre where the physical and the spiritual aspects of our self meet.
It's a very powerful space to be.
So let's begin.
Bring yourself into a comfortable seat,
Either sitting on the floor with the legs crossed,
Or sitting on a chair with the legs uncrossed and the feet flat to the ground.
Making sure the spine is upright,
The shoulders are soft,
Resting the hands on the lap.
If you're not noticing any unnecessary tension or tightness in the body,
Take a moment to relax,
Soften,
Release and let go.
I invite you now to close the eyes or rest the gaze down towards the ground with a soft focus.
Begin to draw awareness now to the breath and just noticing the rhythm of the breath flowing in and out of the nose.
Perhaps taking a few deeper,
More cleansing breaths to really settle yourself in to stillness.
Begin to bring the awareness now to the heart centre.
You may even be able to get a sense of the heart beating.
Just feel,
Notice and be aware.
Guiding the breath towards the heart centre.
As you inhale get a sense of broadening through the chest and as you exhale feel the chest and the rib cage soften.
As if you're making plenty of space for the heart to relax.
It's time to create your own affirmation.
I'm going to offer you some heart centred phrases.
Let them wash through your awareness.
Listen to them carefully and feel them in the body as you repeat after me.
I am loved.
I am loved.
I am compassionate.
I am kind.
Choose one of the affirmations,
The one that feels right for you in the here and the now.
And gently start repeating it to yourself in your mind's eye.
As if you're talking directly to your heart centre.
This isn't about changing or fixing or forcing good feelings and positivity.
This is about just noticing what comes up for you.
Give the heart space to breathe,
To let go,
To relax and to communicate with you.
This affirmation is the affirmation you're going to take with you for the rest of this session.
All you need to do is gently repeat in the mind's eye.
When the mind becomes distracted with thoughts either of the past,
Of the future or distracted with things that are going on in the here and now.
When you notice that happening,
Let go,
Draw back to the affirmation,
Reconnect to the heart.
If you feel the mind needs a job today,
You do,
As you inhale you could say to yourself,
I am,
The first part of the affirmation.
And on the exhale,
Your chosen word,
Love,
Love,
Compassion,
Kind.
Good piece of advice.
Where is your awareness now?
If you've drifted off,
There's no problem,
No judgement,
Just come back,
And keep coming back.
I will come in towards the end to let you know when we're finished.
You are ready.
Letting go of your affirmation and just feeling into the heart centre,
Noticing,
Being aware of how you feel.
Beginning to bring yourself out of the practice now by taking those deeper breaths,
Broadening through the chest and the heart.
As you inhale,
Notice a slight lift of the body and as you exhale,
Allow the body to fully soften,
Relax,
Release and let go.
It's time for you to gently flutter the eyes open.
Take a moment to reflect on your practice and then whenever you're ready,
Just go about your day,
Keeping that affirmation close to the heart for whenever you need it.
Thank you for joining me today.
If you've enjoyed the session,
Please comment and let me know how you've got on.
I'd appreciate it if you could take a moment to subscribe to my channel so I can share lots of free yoga and meditation with you on a regular basis.
I wish you well and look forward to catching up with you again very soon.
Namaste.
