You will now begin the exercise Heart's Desire for Yourself.
First take your quiet practice position,
Sitting with a straight back,
Relaxed and awake.
If you feel comfortable you can close your eyes,
You may also keep them open.
Feel your feet on the floor and your legs and buttocks on the seat.
Arrive at this spot and follow the breath in and out very quietly a few times.
Then move your attention to your chest,
Where your heart beats.
Do you feel the beating of your heart?
If you don't feel it,
Then maybe you can picture it.
Your heart beating in your body and feeding you with energy.
Imagine the shape of your heart and the color.
The heart is a place of warmth,
Gentleness and love.
Can you feel any of that?
And if you don't feel any of it,
Then you might be able to imagine something.
Then imagine yourself,
Your face,
With gentle attention,
As if you were seeing yourself in a mirror right now.
With your hair and your clothes.
Imagine yourself walking down the street,
Your movements.
Imagine yourself when you are busy,
How you laugh,
How you play sports,
How you play with the other children.
How things sometimes succeed and other things sometimes fail.
And also see that you are doing your best.
Picture yourself in your life.
With gentle attention.
And then look at what you need right now.
You don't have to try your best for this.
Move your attention to your heart and wait with gentle attention to see if a wish comes up there.
A compliment,
A kind word to that child,
To you,
Who is trying so hard.
You connect with the feeling of your heart,
You wait until a gentle wish comes up there and you wish yourself the best from your heart.
And then let go and relax.
Relax with the breath and with your body.
And let your experience be what it is.
Softness,
Warmth and gentleness are always with you.
With you in your heart.
For the people around you and for yourself.
Remain in silence for a while and then complete the exercise in your own way.
