Hello and welcome to my Insight Timer Meditation.
Today we're going to take a Heart Chakra based meditation.
So to start off with just find a nice comfortable position.
You can sit in a chair if that feels better or on the floor,
But making sure that you feel nice and grounded through your seat.
And if you feel when you meditate that your back is slightly uncomfortable then please do feel free to lean back,
But let yourself feel like you are not completely relaxing as you lean back.
Just starting to maybe close the eyes or lower the gaze down and allow for your awareness to move from the external to the internal.
Starting to become aware of your breath as it enters the body and as it leaves your body.
Gentle inhales and exhales in and out through your nose,
Completely natural.
An effortless breath.
And allowing any distractions around to just fade away and bringing that awareness back to your breath.
And if you wish,
Moving the awareness of your breath down into the area at the centre of your chest.
And taking a moment to notice any movement in your chest as you inhale and exhale.
And maybe you'd like to start visualising a green glow like an emerald at the centre of your chest where your heart chakra is located.
Maybe each inhale allows that green glow to get a little larger.
Each exhale allows it to pulse.
Inhale in and exhale in.
And let yourself know that this green glow from the centre of your chest is your heart energy centre.
Maybe become aware of your heartbeat as you breathe in and exhale with your awareness,
The centre of the chest.
And as you focus on this area,
Maybe starting to allow yourself to feel compassion as it flows out of your chest,
That heart centre,
Into the world.
Stay in with that sense of the flow of compassion from the centre at your heart.
Staying with this feeling for a few more moments.
And now,
Take a moment to notice the passion being sent out into the universe.
Now,
Taking your awareness back to that heart centre.
And maybe on the inhale,
Allow a sense of compassion to flow from the universe back to your heart centre.
If you can,
Allowing yourself to receive that sense of compassion.
Maybe that green,
Emerald glow is pulsing with a sense of compassion or with your breath.
And then,
Just rest in your awareness with the centre of the chest once more.
Allowing the green glow to slowly get smaller and smaller until it's no more than a dot at the centre of your chest.
Locking in that sense of received compassion and knowing the compassion has been sent out to the universe.
Bringing your awareness once more to your breath and staying for a moment with your natural inhale and exhale.
Starting to allow an awareness of the earth or the seat below you.
Feeling the pressure on your body.
Letting yourself notice the temperature of the air on your skin,
Maybe your clothing in touch with your skin.
And now,
Allowing yourself to seek out any sounds that you hear around you.
Letting yourself just pay attention to those sounds for a moment.
To become more aware of the external world.
Taking your senses externally once more.
And when you feel ready,
Just allowing yourself to let go of the meditation.
And to gently bring your eyes open and come back to your day.
Thank you for practising with me.
