This meditation is produced by Harvesting Happiness.
Take a moment to find a position that is comfortable for you.
This could be seated or lying down.
Allow your shoulders to relax a little.
Let your arms rest by your side.
Make any final adjustments you need.
Take a moment to become familiar with your surrounds.
Noticing the chair,
The floor,
The room,
The space you embody.
Gently close your eyes if this feels comfortable for you.
Give yourself permission to settle in.
There is nowhere else you need to be.
Become aware of the sounds around you.
Initially noticing the most distant sounds.
What can you hear?
Gradually drift towards the sounds closer to you.
Nothing to do,
Just noticing.
Slowly returning your attention to your body,
Feel the clothe that's on your skin.
Notice the feel of your body as it sits in the chair or lays on the floor.
If during this meditation you notice yourself thinking,
That's okay.
Our minds are designed to think.
Feel free to engage with your thoughts,
To give them what they need and when it feels right for you,
Return to the sound of my voice.
When you are ready,
Bring your awareness to your breath.
Perhaps you notice the gentle rise and fall of your chest or the soft expanse of your belly as the air flows in and out.
When you allow yourself to soften a little on each exhale,
As if your breath carries tension out of your body.
Gently guide your awareness to your heart.
If it feels comfortable for you,
You may wish to rest your hand on or near your heart.
Invite some gentle breaths into this area.
With each breath,
Can you feel a softening?
Can you picture your heart in your mind?
What colour is it?
What texture?
Is it big or small?
Does it look strong or tentative?
Are there any feelings or sensations that are present for you right now in the area around your heart?
Can you hear your heart beating?
Can you feel a sense of warmth or openness?
Does your heart feel shy?
Perhaps you don't feel much at all or no words come to mind.
Whatever your experience is,
This is okay.
Really repeat to yourself in your mind,
May I be peaceful,
May I be kind and patient towards myself,
May I understand that right now I am where I need to be.
Really allow yourself to receive these well wishes.
Soak them up like the earth soaks up summer rain.
With each breath,
Can you feel the presence of your heart a little more?
Repeat to yourself again,
May I be peaceful,
May I be kind and patient towards myself.
May I understand that right now I am where I need to be.
Has your mind wandered?
Offer your body and mind a soft smile as this noticing is mindfulness.
Can you hold your thoughts with the same openness you are offering yourself?
When you are ready,
Gently repeat again,
May I be peaceful,
May I be kind and patient towards myself.
May I understand that right now I am where I need to be.
Welcome this opportunity to focus on your heart.
Notice how this feels for you.
Is there a steady rhythm,
A warmth,
A sense of peace or aliveness?
Is there a deep sense of relaxation?
Can you invite these sensations into your entire body from the top of your head to the soles of your feet?
For the next few moments,
Can you breathe into these sensations?
How do you feel?
When you are ready,
Begin to deepen your breath.
Slowly finding movement through your fingers and toes.
Taking any other movements your body needs.
Slowly bringing your awareness into the room,
Noticing any sounds around you.
Finally you may open your eyes.
