Welcome to this practice focused on the heart.
We'll be working with the healing sound for the heart and looking to let go of the emotions of hate or impatience as we bring back balance.
To start,
You can find a comfortable seated position.
Seated on a cushion or seated in a chair would be great but really any way that's most comfortable for you.
So this practice will be vocally active as we'll be making the healing sound for the heart.
Letting go of the stagnant energy and build up of emotion.
So begin to settle into your environment.
Get settled into the surface that you're seated on.
Move or stretch in any way that you need to.
And when you're comfortable,
Begin to follow the flow of your breath just as it naturally is.
Noticing the inhale,
Notice what makes band on the inhale like the chest or the belly and notice the feeling of each exhale.
As you flow with the breath,
You can gently allow the eyes to close if it feels comfortable for you.
Breathing in and exhaling.
Recognizing this moment of stillness.
Recognizing this constant that is the breath and allowing yourself to just be.
Before we begin with the healing sound,
We'll take a collective deep inhale,
Exhaling you can open your mouth,
Sigh or make any sound.
Taking a deep inhale,
Letting it go on the exhale.
This is time for you to focus on your well-being.
As we bring to mind the heart,
You can place one hand over your heart center connecting with the location of this organ.
And first,
Just send some deep inhales and exhales directly to the heart.
Feeling the heart area expand with every inhale and releasing tension from this area with every exhale.
The heart tends to hold on to the emotions of hate or impatience.
So we'll take three rounds of inhales and exhales using the healing sound of the heart with each exhale.
The sound of the heart is HAW,
Spelled out H-A-W.
So breathing in and exhaling will sound like HAW.
So you really want to feel that sound vibrating from your heart center.
So preparing to gather up any hate or impatience that you're holding on to as we take this first round of the breath and sound.
Really breathing in and letting go with the sound HAW,
Allowing these emotions to gently release from the heart center.
Waiting for the second round of breath,
Deeply inhaling,
Letting go with the sound HAW.
Just letting go of these emotions that are no longer helpful.
And once more,
Taking this final round of breath and sound,
Deeply breathing in,
Letting go with the sound HAW.
Feeling this hate or impatience,
Be free from the heart,
Releasing the stagnant energy and emotion.
And with this release,
You can now make room for this focus on joy and love.
You can envision the color red,
The color of the heart.
And imagine there's a red light glowing directly in the heart center.
This light holds joy and love.
You can feel this red light glowing in the heart.
This light further expands throughout the rest of your body,
Allowing this joy and love to radiate.
With this focus on these virtues,
You can gently allow a smile to form on your face.
Holding this smile,
Imagine that you are smiling directly down to your heart,
Showing gratitude for all that this organ does to support you.
Holding the smile for another moment and gently allowing the muscles in the face to relax once again.
And for this last segment of practice,
I'll invite a mantra in to continue this focus on joy and love.
So breathing in,
You can silently repeat the following phrase if it helps,
Of over hate,
Allowing this phrase to sink in.
Breathing in once again,
I choose joy and love over hate.
What does it mean to choose joy and love?
How do these virtues make you feel?
And one final round,
Breathing in,
I choose joy and love over hate.
And if you're unable to connect with joy or love in this moment,
That is okay.
Just inviting in this mantra is already doing so much.
So as we begin to let go of practice,
Take a moment to show some love to yourself,
Showing gratitude for your practice today.
You've made time to focus on your well-being.
So you can slowly begin to reconnect with the surface that you're seated on.
Maybe noticing any sounds in your surroundings.
Allowing the breath to flow naturally,
Allowing the mind to just be.
You can gently make some movements,
Maybe in the shoulders or the head,
Wiggling the fingers or the toes.
And whenever you feel ready,
You can gently open your eyes,
Slowly returning to your surroundings.
And remembering that you can always find this joy and love from within.
Thank you so much for practicing and for moving your chi.
