Welcome.
Do you know that studies have shown that even a few minutes of heart-centered practice each day will help ease stress and support emotional balance?
This little meditation is here for you whenever you need it.
Whether you're starting your day,
Winding down,
Or pausing in the middle of it when your mind feels busy,
This meditation is here to help you return to your heart.
It's mostly guided,
With a couple of quiet minutes near the end to sit in stillness and silence.
Let's get started.
Inviting you to find a position that feels most supportive,
Whether that's sitting or lying down.
Feel free to be a little finicky here,
To fidget a little,
Until you feel like you can settle in for a bit.
And when and as you're ready,
Closing your eyes or finding a soft gaze.
Coming to the space of the breath.
Taking a nice deep inhale in through the nose.
Holding the breath for a moment in the belly.
And then exhaling softly and slowly out the mouth.
And another one like that.
A nice deep inhale in through the nose.
Holding the breath for a moment in the belly.
And exhaling softly and slowly out the mouth.
And then just easing the breath back into its natural rhythm.
And simply observing it here for a moment.
Feeling the air as it travels in and out of the nostrils.
Feeling the rise and fall of the chest.
And the rhythm of the heartbeat.
And staying with the movement of the chest.
The beating of the heart.
Shine the awareness.
From the heart space here.
With every rise of the chest,
Feeling the heart open.
And with every fall of the chest,
Feeling the heart soften.
Breathing in.
Opening up to love.
Breathing out.
Letting love flow.
As I breathe in,
I let love in.
As I breathe out,
I open my love to others.
And really feeling this here.
Feeling the breath and the movement of the body.
Expanding the awareness of love.
And feeling the release of the breath.
The softening of the body.
As an offering of love to the world.
It takes so much courage to be open to love.
And even more to let love flow to others.
Feeling that courage.
That heart-centered courage.
As the chest rises and falls.
As the heart opens and softens.
And staying here for some moments of silence.
Hearts rising.
Hearts softening.
Hearts beating together.
Bringing the awareness to the body here.
Feeling the feet on the ground.
The hands wherever they're placed.
The breath flowing in and out of the body.
And the chest rising and falling.
And inviting some gratitude here.
For opening the heart.
For having the courage to let love in.
And let love flow.
Knowing that that's the greatest gift that we can offer in any given moment.
Feel free to stay here as long as you feel called to.
And when you are ready to open your eyes.
Perhaps inviting an intention to feel the presence of love.
In the breath.
In the heartbeat.
In the rise and fall of the chest.
As you move through your day.
Thank you for meditating with me.
And expanding my love with yours.
