This meditation is for evoking peace within the heart.
Sit in a comfortable position or lie down.
Have your palms face up.
Relax your feet.
Allow your toes to curl towards the soles of your feet and your finger pads to curl towards your palms.
Now bring awareness to your breath.
Consciously breathe in deep.
Consciously breathe out long,
Slow and soft.
Breathe in and breathe out.
Breathe in and breathe out.
Notice the ebb and flow of your belly.
Allow your hips to get heavy.
Soften around your eyeballs.
Relax your jaw joints.
Help the shoulders move away from the ears.
Soften your belly.
And once again,
Allow the hips to feel heavy.
Breathe in and breathe out.
Breathe in and breathe out.
As you have made a decision to sit in meditation and you have brought awareness to your breath,
Notice your heartbeat.
With each long and slow and soft exhale,
You might find this soothes your heartbeat,
Calming your nervous system,
Helping yourself drop in few moments of peace.
Breathing in and breathing out.
Breathing in and breathing out.
Now ever so gently,
Let's lift our hands,
Placing one hand stacked on top of the other right in front of the heart.
Notice the texture of your clothing.
Notice the texture or the warmth of your skin.
Bringing awareness to the cadence of our breath.
Witnessing the ebb and flow,
The rise and fall of the chest,
The rib cage.
Bringing awareness to the undulations of our spine as we breathe in and as we breathe out.
Acknowledging that we are not in the past.
Acknowledging that we are not we are not in the future.
Acknowledging that we are here in this present moment,
Simply breathing in,
Simply breathing out.
Aware of our heartbeat,
Aware of our physical body,
Aware of our breath,
Our emotional or energetic body,
And aware of our thoughts,
Our mental body.
Opening the gateways of our heart for peace.
A moment of gentleness,
A moment of kindness,
A moment of restfulness,
A moment of peacefulness.
As we have our hands on our heart or heart center,
We'll take this as a moment to bless the body.
Physical,
Mental,
Emotional.
Ever so gently,
Taking the hands off our heart,
Placing palms in our lap,
Bringing awareness to our breath,
And on the count of three,
We'll open our eyes.
One,
Two,
Three.
May I be open to moments of peace.
Moments of peace.
May I savor every moment in peace.
