Hello friends.
Thank you for joining me in this guided meditation to bring focus on breath and heart space and welcome calmness and authentic presence as we meditate together.
Sometimes we can all feel pulled in many different directions and this hurriedness can add stress and diminish our ability to truly be present in the course of our day.
By joining me,
You are allowing time to pause and you can reclaim your focus during this time and then be more present throughout your day.
Let's begin in a comfortable position.
You could be standing or laying down.
I'll be seated with my feet firmly on the earth.
I'm here sitting in a beautiful garden,
So I invite you to pick a location where you feel safe and secure.
If you're comfortable,
Close your outer eyes or keep your eyes softly on a gaze in front of you.
Visualize how you are connected to the earth,
Rooted to the ground.
Feel the support of the earth as if it's holding you up and allowing yourself to surrender.
Bringing awareness now to your breathing pattern,
Your in-breaths and out-breaths.
Be a quiet observer of this breathing pattern.
Maybe on your next in-breath,
You can inhale a bit deeper.
Maybe on the out-breath,
You can breathe out slower.
Watch with your inner eyes how your breath moves through your body,
Circulating in your body and through your lungs,
And then watch it move out.
As you become more relaxed,
Surrender to this moment a bit more and feel how your body may be getting heavier as Mother Earth supports you.
Now focus attention to your heart space and visualize on the in-breath,
Your breath moving and flowing to the back of that heart space,
Through your heart and exiting the front of your heart on your out-breath.
Place your left hand on your heart,
Right hand to your belly.
The energy from your hands will help guide that breath as it's directed to your heart space.
Keep this flow of breath,
The in-breath to the back of your heart and the out-breath through the front of your heart for 10 more slow,
Gentle rounds at your pace.
Feel your body even get heavier now as Mother Earth continues to support you.
Continue that breathing pattern on the in-breath towards the back of your heart and on the out-breath,
Exiting the heart through the front of that heart space.
One more round,
Round of breathing directed to that heart space.
Now we'll bring our hands together in prayer,
Our thumbs gently touching the sternum.
May this be a gentle reminder to continue to offer kindness and compassion to yourself and others and embrace this calm feeling,
This authentic presence with loving kindness.
One more deep inhale,
In-breath directly to the back of the heart,
Out-breath and exhaling through the front of your heart.
And when you're ready,
You can open those outer eyes if they were closed.
And I thank you all for connecting your inner light with me today.
Namaste.
