Today's meditation focuses on guiding yourself to a harmonious state,
A place where your heart,
Mind and body are united into a feeling of wholeness.
When we practice being in this state of inner ease,
We create flow by helping to regulate the balance and cooperation between our hearts,
Our minds and our emotions.
It allows us an extra time window to discern effective choices,
Reactions and decisions on how we respond to life in general.
So let's begin the meditation.
Take a moment or so to connect with your body.
Maybe feeling your body in this room,
In this space.
Allowing it to settle into a comfortable position it can keep for the next few minutes.
Find a position that feels effortless,
Where you feel your body connecting to the floor or whatever's supporting you.
For this meditation you can choose to gently close your eyes or keep a soft gaze just in front of you.
Invite your awareness now to expand to what's going on in the environment around you.
Allow yourself to play with your senses,
Exploring what you might feel,
Hear,
See or smell.
Allow yourself to get curious.
What would it feel like to experience all of this for the very first time?
Similar to what you're doing now through new eyes,
Ears,
Nose.
Begin to draw your awareness inward now.
Noticing any feelings or sensations or emotions that you may be holding onto.
What part of your day can you let go of?
Can you leave behind just for these few minutes?
I invite you to simply notice them,
Without judgment,
Without reaction.
Maybe even thanking them just a little bit and setting them aside.
Allow yourself to sit curiously with these thoughts for just a moment or so.
Now I invite you to guide your awareness to your breath,
Letting the stressors of the day melt away as you focus on the inhale,
The exhale.
Imagine where the breath sits in your body.
Gently place the palm of your hand over your heart or your heart center and imagine yourself breathing directly from this space.
As you inhale and exhale.
Knowing that this simple act of placing your hand over your heart skin to skin starts to increase the flow of oxytocin to your body.
That's the feel good,
The happiness hormone.
Notice what it feels like.
Your hand on heart.
Can you feel your heartbeat?
Can you feel your chest moving?
What else do you notice?
When the storytelling part of your brain shows up and it absolutely will.
Allow your awareness to come back to your breath,
Using your breath as an anchor.
Going back to that tiny space where your hand meets heart.
This will happen over and over through this practice.
Each time using your breath as an opportunity to start again.
Breathing from this heart space.
As you inhale and exhale.
With every breath,
See what it might feel like to breathe through every part of your heart.
The front,
The back,
The sides.
Your whole heart space.
This act of heart focused breathing helps restore balance and calm in your mental and emotional states.
Feel the sensation of your hand placed over your heart as your chest rises and falls.
With every inhale,
Breathing in love,
Ease and compassion.
Letting that feeling sit in your heart space on the exhale.
When you find your mind wandering,
Invite your awareness back to the breath,
The heart,
The love,
The compassion.
Repeating to yourself silently on every inhale,
Love,
Ease,
Compassion.
Love,
Ease,
Compassion.
Noticing yourself to notice what you might feel like now compared to when we started.
Noticing the subtleties,
The differences,
The sameness.
Noticing any feeling,
Tingling,
Energy flowing through your heart space.
Allowing it to illuminate out.
Breathing in love,
Ease,
Compassion.
And on the exhale,
A feeling of gratitude.
Feeling your heart space grow.
Letting it light up as we take our last few breaths here together today.
Breathing in and out.
You can allow your hand to gently fall away from your heart now,
Palms up open to receiving what is the day in front of you.
As this practice comes to a near end,
Affirm with a heartfelt commitment that you want to anchor and maintain this state of ease as you re-engage with your day.
Knowing you can come back to it at any point simply by placing your hand on your heart and noticing one breath or two.
Gently bringing some awareness now back into your body,
Maybe tapping your fingers on your thighs.
I have a body,
It's in this room.
This is my body.
Noticing the environment around you once again,
Maybe focusing on something just a little different.
The smells,
The sounds,
The sensations.
If your eyes were closed,
You can gently allow them to open and just focus on a space just beyond the tip of your nose.
Take a moment before you go on with your day to simply notice.
Notice how you feel right now in this moment and what might have come up over the last few minutes we spent together.
Thank you.
