Nourish Your Heart

This short meditation can help when feeling low, sad, disheartened... There are a few techniques used: awareness of the breath and the body, visualisation, and affirmation. It is based on my own meditation practice and influenced by other teachers, mainly Esther Ekhart.

Transcript

Find your seated comfortable position.

Spine is upright in relaxed way.

Shoulders are soft.

Hands can rest on your thighs or on your lap.

Feeling spaciousness in your abdominals and chest area.

Eyes are softly closed.

Face is relaxed.

Perhaps a little inner smile.

How it feels.

Become aware of your breath.

Just as it is.

Nothing to do.

Body is breathing itself.

Think of someone or something you love.

Someone you have and is the uncomplicated relationship.

No need to think much.

What comes first to your mind?

Perhaps a friend,

A child,

A pet or a flower you love.

Perhaps feeling the increased positive energy flow.

Now,

Bring your kind relaxed awareness to your heart.

Your inner smile is spreading to your heart.

The heart is softly pulsing in the rhythm of your breath.

Inhaling,

Clap.

Exhaling,

Clap.

Inhaling,

Clap.

Exhaling,

Clap.

Inhaling,

Clap.

Inhaling,

Clap.

Inhaling,

Clap.

If your mind starts wandering,

Gently return back to your heart.

Bring your attention,

Your current awareness back to your heart.

How you softly pulsing in the rhythm of your breath.

Silently,

Mentally repeat to yourself.

May I be filled with love.

May I be safe.

May I be happy.

May I be filled with love.

May I be safe.

May I be happy.

May all beings in the world will be filled with love,

Safe and happy.

May all beings in the world will be filled with love,

Safe and happy.

You you

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