Welcome,
And thank you for choosing this meditation for heart-centered awareness.
Our hearts are powerful sources of energy that flows well beyond our own bodies.
Studies show that we have an electromagnetic field around the heart called the toroidal field that extends out around us anywhere from 6 to 10 feet.
Ever notice when you walk into a room full of people,
Whether it feels welcoming or closed?
The people in it are emitting one or the other energy,
And we can feel it.
We can feel when our hearts and the hearts of others are open or closed.
Today we're going to take time to open our own hearts,
To radiate positive energy and love from our heart space.
When we're feeling open,
Loving,
And in appreciation or gratitude,
Our hearts actually go into a smooth rhythmic pattern called heart rhythm coherence.
Coherence lowers our level of stress chemicals in the body,
And just 5 minutes in a peaceful,
Loving state of appreciation can boost our immune system for up to 6 hours.
Take a few moments to settle into a comfortable seat.
If you're at the end of your day,
You may choose to lie down in bed and allow yourself to fully relax.
If you're just beginning your day or taking a break to reset and revive,
I invite you to sit upright on the floor or in a chair with your back as straight as comfortably possible.
Begin to deepen your breath just slightly deeper and slower than your natural breathing.
Allow your shoulders to soften and your eyes to gently close.
Notice where you may be holding any tension and consciously choose to release it.
Relax your forehead,
Your eyes,
Your cheeks,
And your jaw.
With each breath,
Give yourself permission to release and relax.
Your neck,
Shoulders,
Chest,
And arms relax.
Continue releasing and relaxing any stress or tension that you've been holding in your body.
Let it go now.
Continue scanning the length of your body,
Gently breathing into any areas of tightness,
And releasing them.
Down your back,
Your belly,
Your hips,
And all the way down into your legs.
Breathing in deeply and releasing,
Relaxing.
Relax your thighs,
Your knees,
And your calves.
Allow your breath to fill you and to cleanse you of anything that no longer serves you.
Relax your ankles,
Your feet,
And your toes.
Breathe into this deep feeling of relaxation and move your attention back up to your heart center.
If it feels right,
Allow your hands to rest gently on your heart space,
One over the other,
And gently breathing in and out softly.
Continue to breathe just slightly deeper and slower than your natural breath.
And now,
Imagine the energy of your breath moving in and out of your heart space.
You're still breathing in from your diaphragm and all the way up into your chest,
And allowing it to drop back out gently from your belly as it expands and contracts the energy of the breath.
You see that in your heart.
In and out of your heart.
Breathing in and out of your heart.
Now imagine a light in the center of your heart.
With each gentle inhale,
See it expand and fill your heart space.
With each exhale,
It recedes slightly in size,
But remains bright.
With each inhale,
It grows brighter and bigger.
Take a few minutes visualizing this bright,
Beautiful light in your heart.
With each breath,
Notice its glow,
Its warmth.
Allow a slight smile to come to your lips as you feel how it cleanses you,
Releases you,
And relaxes you from anything that you no longer need.
Feel its warmth like deep love in your heart,
And breathe in that sensation.
Notice the warmth,
The love,
And the peace you feel as you keep your attention on your heart center,
Breathing gently.
If your attention wanders,
Gently return your attention back to your heart space,
Back to your breath,
Back to that warm,
Loving light in the center of your heart.
And simply breathe gently,
Allowing the energy of your breath to flow in and out of your heart space.
Take a few minutes to breathe in and Pontiacare.
You you you you When we live with an open expanded heart we allow more love and joy into our lives Release the image of the light from your mind's eye But allow the feeling of warmth and love to spread throughout your entire body until you feel embraced by it Notice how right everything feels in this moment how gentle how loving Breathe in deeply Inside out you Once more taking in a deep cleansing breath and releasing everything with a sigh and Notice how you feel?
How peaceful I'm loving how relaxed as You begin to let your breath return to its natural state take a moment to lock in this sensation of peaceful loving relaxation And carry it with you throughout your day or into your dreams if you're relaxing into sleep Notice that the sensation is always available to you With a breath or two you can easily return to this centered Relaxed and peaceful state it's always there for you Now slowly gently Wiggle your fingers your toes perhaps your whole body Notice the support of your seat or the ground Bring your awareness back into the room and when you're ready gently open your eyes Return to your breath as needed throughout your day Return to this meditation anytime to ground in this feeling of heart Centered awareness Thank you for your time and your practice namaste
