Grounding And Expanding Your Heart

This meditation is from my "Finding Calm in Chaotic Times" class. I hope it helps you feel a little more grounded, while also expanding your heart to transform negativity into love, kindness, and compassion.

Transcript

There's a quote from Linda Hogan that I love walking I am listening to a deeper way suddenly all my ancestors are behind me be still they say you are the result of the love of thousands close your eyes and visualize that for a moment all of your ancestors hands on your shoulders surrounding you with love what a beautiful sense of belonging take a long slow deep breath and gently let it go let's do that a few more times breathe in and back out and just keep that going let your exhale grow longer than your inhale and notice how that small shift can help your nervous system feel a little calmer let's go a little deeper bring your attention to your breath coming in and going out and notice how it feels in your body follow the air coming in through your nose down your throat expanding into your lungs and then back out feel the movement of the breath in your ribs the front the sides and the back notice the motion the breath brings to your belly feel relaxation flow through you as you breathe feel your shoulders relax down let your scalp relax your forehead your eyes the hinge of your jaw your cheeks your tongue your lips your throat over the next few breaths let this relaxation continue to flow down through your arms your hands your hips legs and feet feel your body touching the earth through your seat or your feet or your chair send your awareness down through this connection with the earth and find a sense of groundedness with each exhale let yourself settle a little deeper into the cradle of gravity staying connected with this feeling of deep grounding bring your awareness up to your heart just be right here find a sense of safety and calm here in your heart notice how this space feels is there any tension contraction or holding of any kind feel your breath move through your heart center bringing a sense of safety feel your heart soften and relax feel it open and expand breathe you are surrounded by the love of your ancestors feel yourself rooted into the earth while inviting your heart to open not forcing it's a softening and accepting a relaxing of your armor a sense of being open and grounded with room to fit everything and everyone you love take a few deep breaths and explore this feeling this expansive heart while fully grounded and supported by the earth there is nothing to guard here trust that you have the capacity to hold this space and the more you practice the better your heart will be able to transform pain and stress and suffering into even more love and kindness and compassion when you're ready you can slowly bring your awareness back to the room and open your eyes

Reviews

Does a great and patient job connecting mind to heart.