Hello divine being,
I have a short,
Heart-focused meditation for you today.
So just begin by finding a comfortable space,
Somewhere that you can be resting for the next 10 minutes or so.
And just give yourself permission to ground in here,
Right here,
Right now,
Just as you are.
Let the body take its time,
Get any wiggles out,
Roll the shoulders down the back a couple times.
And know that there's nothing you need to do right now,
But be here.
And feel the weight of yourself and your sit bones,
And let yourself be held in this moment.
Allow your face to soften,
Allow the muscles behind your eyes to relax,
Take a second and relax the space behind your shoulder blades.
And let's take three deep breaths together to ground in.
So inhale through your nose,
Exhale through your mouth.
Gently one more time,
Breathe in and out.
This time,
Breathe in with your lips sealed,
Inhale through your nose,
Exhale through your nose.
Keep this breath in and out throughout the rest of this meditation,
And if you forget,
Just come back.
And with this steady,
Slow breath,
In and out the nose,
Start to bring awareness to your chest,
And just body sensation here.
Maybe you start to notice the subtle lift and fall as you breathe in and out,
The gentle pressure from the inside out,
Your heart space.
And I invite you to take one hand to your heart,
One hand to your belly,
Again noticing the rise and fall of your belly.
Notice the temperature of your fingertips on wherever they're resting.
Notice the contact,
The intimacy of touch,
And just keep bringing your awareness back to the rhythm of your breath,
In and out,
As your hand rises and falls.
With each exhale,
You might start to feel a soft spaciousness,
Again there's nothing to change here,
We're just sensing what's there.
Keep bringing your attention again and again to the heart space,
Staying close to what you can feel,
What is real in this moment.
We don't have the past or the future,
But we are safe here and now.
Notice the vibration of your heart space,
Notice the openness that your attention brings.
Notice the stillness of your body right now.
I'll leave you for about a minute just to be with yourself here.
If your mind wanders,
Just gently bring your attention back to the heart space,
To your breath.
Just as you are,
Take an inhale through your nose,
Let it go,
Exhale,
Beautiful.
Notice how you feel now that you've allowed yourself to rest in the resonance of your heart space.
Taking a little bit of time just to be completely with yourself in your body,
It's not fixing or changing,
But allowing the body to organize itself around your deliberate attention.
Let's take 3 more deep cleansing breaths together.
This time as you breathe in,
Notice your belly rise,
Your ribcage expand,
And then the breath come up through your chest.
Exhale the same way,
Chest,
Ribcage,
Belly.
Again,
Breathe in,
Notice the air come into your body like a wave,
Then exit,
Chest,
Ribcage,
Belly.
Last time,
3 part breath,
Breathe in the clear air,
Let it out.
Take a couple more of these breath cycles on your own,
Again bringing your attention as you breathe to your heart space.
Start to begin to widen your awareness,
Notice your spine,
Your feet,
And bring your attention back to the space you're in.
Take a moment to give yourself permission to acknowledge this slow rhythm,
This sacred space,
Even when you move on,
Even when your attention shifts.
When you're ready,
Start to shift side to side on your hips,
Maybe you take your nose left and right,
Just gently releasing the neck,
Maybe you find some gentle circles head around the neck.
Roll your shoulders down the back,
And gently blink your eyes open,
Come back to the room you're in.
I hope you have a wonderful rest of your day.
