Welcome to your Sura Flow Heart Meditation.
This meditation includes three basic steps.
Heart breaths,
Heart stillness,
And heart presence.
Let's begin by turning your attention inward.
Inhale and exhale.
Release all the stress and tension from your day.
Let your whole body relax.
Gently move your attention from your head into your heart.
Inhabit your entire heart space with your attention.
Let yourself be relaxed in the center of your heart.
Notice the shift as you move your attention from your head into your heart.
Become aware of the shifts that you experience in your sense of awareness and presence.
We'll begin with three heart breaths.
If you like,
You can bring your hand to your heart so that you can really feel the energy of your heart.
Begin by breathing in through the back of your heart.
Gently pausing in the center and then exhaling out through the front of your heart.
Pausing at the end of your exhale.
Breathing in through the back of your heart.
Peace.
Pausing.
Exhaling out through the front of your heart.
Calm.
Breathing in through the back of your heart.
Peace.
Breathing out through the front of your heart.
Calm.
Last breath.
Breathing in through the back of your heart.
Peace.
Find a moment of stillness.
And breathing out through the front of your heart.
Calm.
Take three breaths like that on your own and see if you can find a moment of stillness between each in-breath and each out-breath.
Calm.
Breathing in.
Peace.
Breathing out.
Calm.
Allowing your heart center to soften and open.
Let your heart now settle into stillness.
Let your heart be still.
You can imagine a candle flame in the center of your heart becoming more and more still.
Burning brightly.
See if you can envision the radiance of your own heart.
Imagine just what it's like for your heart space to be completely still.
Completely at peace.
And letting this deep peace fill your whole body,
Your mind,
And your energy.
In this place of stillness,
Let yourself feel the presence of your heart.
What is it like to be present in your heart?
Breathing in and breathing out.
Taking nice and easy heart breaths.
Practicing heart presence.
You can imagine a sphere surrounding your heart,
Representing the energy and intelligence of your own heart.
Notice what it's like to relax into your heart space and to surrender to a sense of stillness.
Notice how calm the body becomes.
Notice how calm your nervous system is.
Let yourself reside in this place of stillness for three more breaths.
Let's close this guided meditation by gently focusing on your personal intention.
What is your intention for today?
And see if you can meditate on it with love in your heart space.
Notice what it's like to meditate on your heartfelt intention.
Blessings and namaste.
