Namaste.
I'm Viona.
Welcome to this mindful moment together.
Today,
We'll embark on a gentle 15 minutes heart opening meditation by the ocean.
Imagine the vastness and tranquility of the sea as we cultivate love and compassion within our hearts.
This practice will help you release any tension or heaviness you may be holding on to at your heart space,
Allowing you to feel more open,
Connected,
And at peace.
Now,
Let's come back home to ourselves.
Close your eyes.
Start by taking a deep breath in here.
And as you exhale,
Release through your open mouth.
Allow your body to settle in to a comfortable sitting posture to the ground.
Gently relax your shoulders.
Perhaps wiggle your neck slightly to release any stiffness.
One more deep inhale here.
Just feel that rotation of your neck and shoulder area.
And as you exhale,
Bring a smile to your face.
Take another deep breath here.
Feeling your chest rise.
You may sense that shoulder slightly open.
And exhale slowly,
Dropping your shoulder down.
One more time.
Inhale deeply,
Feeling your lungs.
And exhale,
Sigh out.
Release the tension.
Now as we start to loosen the upper body,
We'll inhale,
Arms up.
Feeling the energy of qi just slowly rise your arms up as you inhale.
Trying to slow down every breath bit by bit.
And as you exhale,
Palms towards the earth underneath.
Imagining that you're stealing the energy towards the ground.
Two more breaths here.
Again.
Inhale,
Arms up.
Then exhale towards the earth.
Last time.
Inhale,
Arms up.
Exhale,
Connect with the ground underneath.
Feel this energy of qi flowing through your body.
Now bring your awareness to the gentle rhythm of your breath.
Notice the air as it enters your body and as it leaves.
There's nothing you need to change.
Just observe.
And bring to your mind,
Imagining that you are sitting peacefully by the ocean.
Feel the soft sand underneath you.
And perhaps the cool air touches your skin and hear the rhythm of the waves.
Let any sound or calming wave wash you over.
Carry away any thoughts or emotions that no longer serves you.
And slowly bring your focus to your heart center.
This is a space in the middle of your chest.
As you breathe in,
Imagine a warm,
Gentle light filling your heart.
With every inhale,
The light is glowing around your center area.
And as you exhale,
This light spreads to every corner of your body.
And your whole body is softened.
Now as you inhale,
With the light glowing at your heart center.
Then exhale,
Imagining heaviness around your heart starting to soften and dissolve.
Now bring to your mind,
Just think of someone you care about deeply.
And feel the warmth and love you have for this person.
It might be your lover,
Your family,
Or your pet.
Just think about all those love you gave to them.
All those love radiating from your heart center.
Also imagining that glowing light surrounded by your heart.
To support your love to all these people and beings you care about.
Breathe deeply and sending your wishes towards them.
You may gently say to your heart and to all the beings you care.
I wish you well.
I wish you peace.
I wish you well and I wish you peace.
As we're radiating this loving energy at our heart center,
Bring to your mind yourself.
Just imagine that you are the third person that you are sending love to.
You may even just imagine that you are sitting next to you.
You may have different feelings.
Maybe it's a moment of toughness or critical moment that you have to yourself.
Self-judgment or unkindness.
Use breath as your tool to release those tension.
As you're breathing,
Breathe in self-love.
Love towards you,
Towards our heart.
As we breathe out,
Release any harsh judgment you have had.
Let me tell you,
I accept you for whatever you have done in the past.
I love you as who you are.
I forgive you for all the critical moment,
All the harshness,
The judgment,
The unease feeling you put into yourself.
Slowly cultivate the sense of self-love and compassion in our heart.
Then continue to imagine this warm light in your heart space slowly expanding.
Feel your entire chest and radiating outwards towards every corner of your body,
Towards the universe,
The surroundings around you,
The people you love.
Again,
At our heart space,
Feel this deep sense of loving energy towards ourself,
Your heart.
Always remember you are worthy.
Worthy of love,
Worthy of any kindness in this world.
I encourage you to sit quietly,
Radiating with this deep sense of loving energy in your heart and in your body.
May you feel a deeper connection to yourself,
A deeper loving energy within your heart.
Thank you so much for practicing with me.
May love,
Peace and awareness be with you.
Namaste.
