Hi,
I'm Bola and this is a meditation for times when we seek to calm the heart.
This meditation is being recorded specially for friends who I'm very fond of but I hope maybe it will serve to calm other hearts too.
So shall we start?
Sitting in a comfortable position or lying down,
Whichever works best at this time.
If that's comfortable,
Closing your eyes or leave them slightly open,
Not really focusing on anything special.
Watching how your breathing is right now.
Is it long or short?
Is it deep or shallow?
Not focusing for a moment,
Only on the breathing.
Nothing else to do,
Just breathe.
And if the mind wanders and goes somewhere else,
Because that's what minds do,
Gently bring it back to the breath.
Just breathing in and out.
And see if with each exhalation,
It is possible to release the body slightly.
Relaxing every part of the body.
Relaxing your head.
Relaxing your eyes.
Releasing your cheeks.
Leaving your mouth slightly open.
Releasing your tongue.
Relaxing your neck.
Letting go of the shoulders.
Relaxing the chest.
Letting go of what's inside the chest.
Relaxing your back.
And releasing your belly.
Relaxing the hips.
Releasing the legs.
Relaxing the feet.
Letting go of arms and hands.
Remaining for a few moments,
Just enjoying this relaxation.
Feeling your breath go through the entire body.
When you're ready,
Gently bringing your attention to the heart.
If you like,
Placing a hand or both hands on your chest and see if you can feel the rhythm of the heart beating.
Just noticing what's in the heart now.
And maybe seeing if it's possible to visualize the breath in the direction of the heart.
Breathing into the heart.
Breathing in and out from your heart.
And with each breath,
Taking into the heart,
Along with the air,
Peace.
And with each exhalation,
Letting out of the heart.
Along with the air,
Everything that happened to be kept there.
But it doesn't do any good.
Breathing in peace and breathing out everything that does not do good.
Remaining breathing in peace and breathing out what does not do good.
Breathing in peace and breathing out what does not do good.
Breathing in peace and breathing out what does not do good.
And when you're ready,
Gently bringing the attention back to the space where you are.
The sounds of the environment.
And if the eyes are closed,
Gently opening them again.
And bringing that feeling of peace and lightness to the rest of the day and the night.
Namaste.
