Welcome to Anchoring in the Heart Space.
I invite you to find any position for your body that is comfortable for you so that your body is home and you feel at home in your body.
You can be lying down with pillows and a blanket or you can be sitting on the floor cross legged if you are comfortable doing that.
Find a position where there is no pressure or difficulty for you.
You will be here for about 40 minutes or so.
So choose a position that you think you can hold without any effort or discomfort.
I will give you a moment to sort that out before we begin.
Seen.
Come into space.
Gently close your eyes.
Today we will spend time in the heart space in your body.
Heart space is a term that describes not only your heart,
But also more in the center of your chest,
Just below the line with your heart.
You may not be aware,
But this is your literal and spiritual center,
Physically and energetically speaking.
If it resonates for you,
Your heart chakra is also located in the center of your chest,
Just to the right of your heart.
And again,
If it resonates for you,
Depending on your belief system,
There are more than one heart chakras.
But for everyone,
The heart energy generates the body's most powerful and extensive rhythmic electromagnetic field.
The electrical field produced by your heart is 60 times greater in amplitude than the brain's and it permeates every cell in your body.
No matter your belief system,
This is the area we will be concentrating on today.
Allow your body to soften.
Consciously relax your shoulders.
Unclench your jaw.
Relax your face.
Even your eyes,
The muscles all around your eyes and within your eyes.
Gently close your eyes if you haven't already.
To start,
I want to invite you to contemplate the state of your body in this moment,
Without judgment,
Only as an observer.
You're not trying to change anything,
But just acknowledge your body as it is right now.
Do a little check in.
How is it that your body feels right now?
What is your energy level?
Is your body relaxed?
Is it more contracted?
Knowing that however it is,
You are fully welcomed to this space.
I want you to offer to your body this space of acceptance.
To say to your body,
However it is right now,
That you are welcome.
Slowly bringing your attention to your breath,
Noticing where it is the breath feels in your body at this moment.
Inhale now and slow deep exhale through your mouth with an audible sigh.
Again,
Drop your shoulders.
Breathe regularly in your own rhythm,
Feeling the breath on your nostrils,
Maybe the temperature of the air,
Feeling the air flowing through and expanding your chest.
Your rib cage,
Your abdomen.
Taking your time now to really connect,
To truly concentrate and feel the rate and rhythm of your breath in its own time with grace and little effort.
Breathing deeply in calm,
Breathing out slowly peace.
Breathing deeply in calm,
Breathing out slowly peace.
Breathing deeply in calm,
Breathing out slowly peace.
Now allowing your breathing to return to your normal rhythm and depth.
Inviting the breath to join your body now,
To flow and travel all around your body.
Realizing that with the breath comes aliveness,
The delicacy of the air coming in and the support of the air floating out.
Floating out,
Taking with it all that no longer serves you.
In this moment,
Can you feel your heart beating?
Bringing your awareness now to your heart.
Deep breathing in calm,
Deep breathing out peace.
Feeling in your own rhythm now with grace and gratitude and letting your breath float out taking everything that no longer serves you.
Knowing that you have this wondrous technology available to you at any moment.
You can observe,
Notice and follow the breath as it naturally occurs in your body.
This timeless rhythm.
As you feel your breath in this moment,
I invite you to invite your own breath to be in your heart space.
To expand your heart space and when you breathe out to relax and contract.
Breathe in and you feel the space opening and as you breathe out you feel nurtured on the inside.
Bringing your attention to your heart space,
Allowing the breath to flow in and out from your heart space.
Allowing the breath to create space within your chest as you inhale and to release on your exhale.
Now think it is almost as if your heart is breathing.
Your heart is breathing in and your heart is breathing out.
See if you can allow your breath to expand the whole area of your heart space,
Your chest and ribs,
Your upper back.
Consciously and gently creating more and more space with each inhale and with each exhale allowing the heart to rest and relax inside.
Returning to your normal breathing.
Can you feel the breath expanding your ribs creating the space where you can hold more in your heart.
Now I invite you to bring both of your palms together over your chest,
Palm to palm.
Rub your palms together activating energy.
Whether you believe it or not doesn't matter,
You physically have energy ports in your hands,
We all do.
It's part of the anatomy of your subtle body.
If it feels nurturing I invite you to now bring your hands and place them over your heart center.
One hand on top of the other or the center of your chest but place your dominant hand down palm first and cover this hand with the palm of your other hand so they are both resting over the center of your chest.
Feel the movement of your chest with all of your senses and your hands with each in and out breath.
Feel and sense the temperature of your hands on your chest.
Your intention is first to offer some gratitude to your heart.
No matter what is happening in the world and all around you,
Your heart is working so hard for you all of the time.
Sense and send gratitude to your heart.
Now concentrate on your hands.
Think of sending energy,
Loving energy from your hands to your heart.
Think it and it will be so.
Spend warm loving energy from your hands to your heart.
Especially these days it is good to offer gratitude,
To cultivate heart qualities,
To see the potential of your own heart.
As you energetically feel your heart energy and embrace the fullness of your heart,
I invite you to acknowledge that you are not alone,
That we are all meditating at this moment.
People from all over are meditating with you right now cultivating this same awareness.
Feel the potential of this energy community.
Knowing that within your heart is a magnetic field that vibrates.
Sending loving energy of gratitude to your heart with your hands.
You are cultivating awareness of your heart space.
You are vibrating,
You are connecting,
You are becoming more of the world energy collective.
As you breathe in and feel the heart space energy expanding,
We are all expanding our hearts.
As we breathe out,
We are all releasing what does no longer serve us.
We are all doing this together.
Expanding the energy within your own heart space,
I hope you feel nurtured and cared for in this universal heart space energy feel.
This is heart centered awareness.
Breathe deeply in and breathe deeply out.
Breathe deeply in and breathe deeply out.
Return to your own rhythm.
Your heart is vibrating in this energy network community of love and acceptance.
I invite you to notice the state of your body right now.
Let's do another check in and body scan.
This time we are going to expand your energetic awareness starting from the center of your heart radiating outwards to your whole body.
So mentally you are expanding your awareness starting from your heart and this scan of your body is in circles radiating outward from your heart space.
I call these rings of awareness.
These are loving comforting rings of energy.
I invite you to scan your whole body now starting from your heart radiating out in energy rings from your heart to your whole body like ripples in a pond.
Consciously send love and nurturing energy to your body from your own heart.
Consciously concentrate on doing this for a few minutes.
Gently see it happening and feel it happening and it will be so.
Deep inhale.
Deep exhale.
Deep inhale.
Deep exhale.
Deep inhale.
Deep exhale with a sigh and returning to your own breathing rhythm.
Now I invite you to try this anchor technique with me.
Simply use your left thumb and two fingers to gently squeeze your right thumbnail while at the same time saying solidly relax.
You are anchoring the feeling of relaxation to this spot on your fingernail.
I'll repeat that.
Gently use your left thumb and two fingers to gently squeeze your right thumbnail while at the same time saying silently to yourself relax.
You are anchoring the feeling of relaxation to this spot.
Fully experience the feeling of deep relaxation.
In this moment,
Notice your breathing.
Observe how calm and regular your breathing is.
Just observe your breathing pattern without trying to change it in any way.
As you breathe in,
Say in your mind,
I am relaxed.
As you breathe out,
Mentally say,
I am calm.
As you breathe in,
Say in your mind,
I am relaxed.
As you breathe out,
Mentally say,
I am calm.
As you breathe in,
Say in your mind,
I am relaxed.
As you breathe out,
Mentally say,
I am calm.
I am relaxed.
I am calm.
I am calm.
I am relaxed.
I am calm.
I am relaxed.
Now gently squeeze your right thumbnail again while mentally saying relax.
Let the anchoring occur as this spot becomes associated with the peaceful relaxed state you are in.
Feel the relaxation deepen each time you squeeze your right thumb while saying relax.
Continue to allow the relaxation to flow throughout your body.
Calm,
Peaceful,
Relaxed sensations.
Try and memorize everything about this feeling of relaxation.
Notice how your body feels.
Notice how calm you are.
Create a picture in your mind of this state of relaxation.
With this image in mind,
Gently squeeze your right thumbnail one more time while saying to yourself,
Relax.
This spot on your right thumbnail is an anchor to remind you of the relaxation you are feeling right now.
With practice in the future,
When you gently squeeze your right thumbnail like this,
The feelings and memories of how relaxed you are right now will fill your mind and your body will automatically relax.
When you gently squeeze your right thumbnail like this,
The feelings and memories of how relaxed you are right now will fill your mind and your body will automatically relax.
Never do this while driving,
But if you're trying to fall asleep or to unwind after you get home from a busy day,
You can use your anchor to assist you.
You can release your arms and hands now.
Remember,
You are always as relaxed as you want to be.
You choose to be relaxed.
That is something we have to learn to remember.
You are always as relaxed as you want to be.
Calm,
Relaxed.
Start to feel the sensations that are present in your body now.
Your body where it is touching,
The surface it is resting or sitting on.
Notice where you can feel your body and bringing awareness to that surface at that point.
Rounding again your awareness of your body.
Now feeling gravity pulling you towards the earth.
Feel the heaviness of your body as gravity pulls you towards the earth.
Knowing that we are each connected with Gaia,
Mother Earth,
Through the magnetic field of Mother Earth.
This is our current home for all of us.
Bringing this quality of your heart to your whole body all the way from your heart center radiating out to your entire body.
Grounding this energy of love and gratitude in your whole body.
Notice the state of relaxation and openness in your body.
Take a moment now to appreciate this deep connection with the earth.
There is so much we can learn through this energetic connection with the earth.
When we place our awareness here it really helps us to maintain this connection through our day.
As I ring the bell for us to end this practice be aware of the sound of the bell.
The effect of the sound in your body,
The vibration that can be felt.
I invite you to slowly feel the vibration sound with your whole body as you come back into your physical form.
Feeling your body recharged and grounded.
Come back into your space.
Remember this feeling and when you need to feel it again use the anchor on your thumb.
Rest here for a moment.
When you are ready open your eyes.
Till next time,
Namaste.
Namaste.
