You can bring your hands on top of your heart,
One hand resting on top of the other.
Again sense the temperature of your palm on your chest.
If it would feel nice to take some deeper breaths,
Then just do that and feel how your chest expands,
Feeling the movement under your palms.
Release breath.
Maybe on an exhale,
Allowing to release.
Maybe even with the sound on an exhale,
If you exhale through more.
Feel here in your chest,
In your heart.
You can allow your hands to stay connected if that feels good for you.
And remember anytime then,
If you want to bring them down for a while or for the rest of the sitting,
Then listen to yourself.
We will have the attention in the heart,
Maybe your hands are resting there on your chest still,
And we simply sit with an intention to bring everything to your heart.
And if today the heart doesn't resonate,
The other option is to bring everything to light.
Whatever you are experiencing during this sitting,
Bring it to your heart or bring it to light and observe what happens.
We will sit 33 minutes in stillness and whatever rises,
Keep on bringing that to your heart or to light.
So what it means where you can rest your awareness is on your chest area.
So that can be sort of the anchor to be in your body,
The tool.
You bring your awareness to your chest.
Maybe you can feel movement on your chest.
Keep on bringing the attention to be resting on your chest area,
On your heart.
And once in a while you might feel something different.
It might be that your body somewhere sort of let know its existence,
So somebody part may start to come up with certain sensations or maybe even attached with memory.
And momentarily just feel that and give it attention.
And see what happens when you bring that to your heart or you bring it to light.
Then there might be emotion rising and be with that emotion for a while.
And can you allow that emotion to be there?
And see what happens when you bring it to your heart or to light.
And when that sort of resolves,
Then naturally coming to your chest area.
Maybe feeling the breath movement there or just energetically being on your heart,
On your chest.
Just resting there.
Just resting.
And maybe a thought rises,
Could be just a random thought and maybe you just continue resting in your heart.
But if there's something sort of unresolved or maybe your thought is connected to emotion,
You will know if that's something that you will bring to your heart.
Bringing it to light.
And allow your breath to be however it needs to be.
If you need to be breathing deeper once in a while,
Then just allow that to happen.
So this is what we sit with for 33 minutes,
Resting on your heart.
Angering there and whatever rises momentarily,
Then shifting there with attention.
Bringing that to light and bringing that to heart.
And observe.
Observe what the light does or observe what it does when you bring it to your heart.
So I will ring a bell before and after the 33 minutes.
So enjoy sitting with your heart and anchoring to your chest,
To your heart.
Keep on coming back there with whatever rises.
We'll see you another time.
S.
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