Sit down in a chair or on the floor.
Make yourself comfortable with a straight spine and close your eyes.
Feel relaxed and alert at the same time.
Feel what that feels like for you.
Now cross your hands over your heart center at the center of your chest so that you can feel your heart beating.
Begin to tune into your breath.
Feel that your breath is breathing you in and out,
In and out.
Now notice thoughts that might be going through your mind.
Imagine that your thoughts are dropping down into your body like pebbles dropping down,
Down,
Down to the bottom of a pond.
Especially when you breathe out,
Feel the thought pebbles dropping down into the body as though they are sinking to the bottom of a pond.
Do this a couple of times.
Thoughts come in,
Let them drop down,
Down,
Down.
Now turn your attention to your hands crossed over your heart.
Stay very quiet inside as you begin to tune into feeling your heart beating.
Notice a pulsing feeling there.
You may have to press in a little bit to feel the pulse.
Stay quiet for a few moments and meditate on your heartbeat.
Your heart beats 24 hours a day,
365 days each year without you even noticing.
So feel your appreciation for your heartbeat.
Thank your heart.
If you feel thoughts coming up,
Remember to let them drop down into your body with your exhale like a pebble in a pond.
Go back to feeling your heartbeat.
When you breathe in,
Feel happiness coming into your heart.
When you breathe out,
Feel your happiness going out into the world.
With every beat of your heart,
Feel your own special happiness.
Now take a deep breath in and out.
As you finish for now,
Know that you can do the heartbeat meditation anytime,
Anywhere.
Your heart is always with you and it's always beating.
Let your heartbeat remind you to find your happiness wherever you are and have a peaceful,
Happy day today.
