Heart Centered Self-Energy Meditation

Welcome to the Heart-Centered Self-Energy Meditation, a guided practice through the lens of Parts Work (IFS) and somatic awareness, designed to help you connect with your core Self. In this meditation, you’ll gently tune into your breath, explore the sensations in your heart space, and compassionately acknowledge any parts of you that arise—inviting them to rest as you cultivate qualities like clarity, courage, and calmness.

Transcript

Welcome to the heart-centered self-energy meditation.

A gentle practice to reconnect with your inner wisdom and cultivate qualities like compassion,

Clarity,

And courage.

As you settle in,

Allow your breath to guide you inward.

Softening some tension.

And inviting a warm,

Nurturing presence or awareness into your heart space.

In that comfortable position,

Allow your body to relax and settle into stillness.

Gently close your eyes or lower your gaze.

Bring your attention to your natural breath.

Notice its rhythm without trying to change it.

With each inhale,

Invite a sense of spaciousness as you notice the coolness entering your nose.

With each exhale,

Allow body to soften and let go of any tension.

As you notice the warmth,

Leave your mouth.

Shift your attention to the area of your heart.

Imagine a warm,

Gentle light filling your chest as you breathe in.

Feel this light expand with every breath,

Soothing and nurturing you.

Notice any sensations.

Is your heart feeling open,

Warm,

Maybe a bit tight,

Constricted?

If any part of you feels resistant or closed,

Just welcome it and kindly ask,

Can you rest for a moment while I connect with my self-energy?

Choose one quality you wish to embrace right now,

Such as calmness,

Compassion,

Curiosity,

Confidence,

Courage,

Creativity,

Clarity,

Or connectedness.

Invite this quality into your body.

And begin to notice,

Where do you feel it most deeply?

Does it have a shape somewhere in or around your body?

A texture?

A color?

Is it light?

Heavy?

Soft?

Dense?

Stay with this sensation.

Allow it to grow and move throughout your entire body.

Really feeling that spaciousness of that quality.

Watch how your breath deepens or softens as this quality flows within you.

Notice how this energy wants to express itself.

Get curious about what it invites.

Maybe movement?

Maybe letting your body gently shift however it wants?

Maybe it wants to invite touch?

Placing a gentle hand on the heart space or another area that feels supportive?

Take a moment to observe.

How has this quality shifted within you?

What deepens and anchors this feeling of self-energy?

How can you carry this nurturing energy beyond this meditation?

In an act of self-love.

When you feel ready,

Gently bring your awareness back to your breath.

And the ground supporting you.

Gently wiggle your fingers and your toes.

Reconnecting with your body.

Finally,

Taking a deep,

Sealing inhale.

And as you exhale,

Bring the self-energy of compassion,

Calm,

And peace.

And curiosity for yourself out in the world.