Find a comfortable position,
Either sitting or lying down.
Simply close your eyes and bring your attention inwards.
At your own pace,
Take three deep breaths.
And now,
Breathe naturally in and out through the nose.
Feel your body settle in and become still.
Take a moment to set an intention,
Either silently or out loud,
To connect with your heart in whatever way feels most nurturing to you in this moment.
Now,
Focus your inner awareness on your third eye center,
The space between your eyebrows in the middle of your forehead.
In your mind's eye,
Imagine a ladder reaching down from your third eye center to your heart center,
The space right in the middle of your chest.
With each breath,
Walk your awareness down one step up a ladder until you arrive at your heart.
When you arrive at your heart,
Observe your breath flowing in and out through your chest.
If you feel any heaviness around your heart,
Take a deep breath and allow it to dissolve on your exhale.
Now,
Imagine a beautiful flower at your heart center opening and closing with each breath.
See the flower petals expand with every inhale and softly contract with every exhale.
Allow this practice to feel totally effortless.
Simply sit back as the relaxed observer.
Inhale open.
Inhale close.
Just here in your heart watching the dance of your flower.
If your mind wanders off,
Simply notice that you're thinking and then return your attention to your heart.
Stay there.
Inhale,
Expand,
Exhale,
Release.
Inhale,
Expand,
Exhale,
Release.
Inhale,
Expand,
Exhale,
Release.
Inhale,
Expand,
Exhale,
Release.
Inhale,
Expand,
Exhale,
Release.
Inhale,
Expand,
Exhale,
Release.
If your thoughts have taken you away,
Return your attention to your heart and simply begin again.
Inhale,
Expand,
Exhale,
Release.
Inhale,
Expand,
Exhale,
Release.
Inhale,
Expand,
Exhale,
Release.
Inhale,
Expand,
Exhale,
Release.
Inhale,
Expand,
Exhale,
Release.
Inhale,
Expand,
Exhale,
Release.
Start to deepen your breath.
.
.
.
.
.
And place one or both hands on your chest.
Softly bow your head as a thank you to your heart.
When you feel ready,
Gently flutter your eyes open.
From my heart to yours,
Namaste.
