Today,
We'll be going on a meditative journey into the heart.
Please find a comfortable position,
Seated or laying down.
Close your eyes.
Take a few moments to make adjustments in your body and to make yourself comfortable.
Begin to deepen your breath,
Breathing in and out through the nose.
Feel your breath softly rising and falling.
As you breathe,
Allow your shoulders to soften and relax.
As you breathe,
Allow your neck to soften and relax.
Breathe deeply,
Allow your jaw and your forehead to relax.
Allow your hips to open and relax.
Allow your belly to relax.
Take a few deep breaths into your belly.
Bring your attention to your heart space,
Your upper chest.
Take some deep expansive breaths into your upper chest,
Your heart space.
With each breath you take into your heart space,
Focus on expanding the chest wider,
Bringing in more fresh,
Rejuvenating air.
With each inhale,
Carry that fresh air up into your heart space,
Allowing that space to open and soften.
Breathing gently,
Take a moment to observe the state of your heart space.
How does this place in your body feel?
Without judgment,
Observe any sensations that arise.
Does it feel tight,
Constricted,
Open and soft?
Do you feel any pain or tension here?
Do emotions arise within you?
Just observe this place,
This heart space,
Completely without judgment.
Now,
Formulate an intention in your mind.
How would you like your heart to feel?
What kind of relationship would you like to develop with your heart?
What would you like to give or receive from the heart?
Take a few moments here until you've formulated a simple intention in your mind.
And take one hand and place it over your heart.
Inhale deeply into your hand.
Feel the connection between the energy of your hand and your heart.
In your mind's eye,
Place your intention between your hand and your heart.
See your intention located there between your hand and your heart.
Press that intention into your heart with your hand.
And allow your intention to reside within your heart.
Breathing deeply,
Inhale your intention into your heart.
Your heart will store your intention for you.
It will work with your subconscious mind and your energy to help you remember your intention.
You can now release your hand.
Take some deep breaths in and out through the nose.
Fill your chest cavity up with fresh rejuvenating air.
Feel your ribs expand.
Feel your belly expand with fresh rejuvenating air.
And now come to a soft,
Natural breath.
Feel your body located in your physical space.
Begin to make subtle movements with your body.
Take your time to gently return to your space and to your day or your evening.
And as you go about your day or evening,
Please remember to breathe into your heart's space.
Namaste.
