Hello,
My name is Bita Sharif.
Thank you for joining me in this 10-minute meditation.
Let's dive into ourselves.
Let's open and fill our hearts.
Make sure you're settled in the most comfortable seat and gently close your eyes.
Or if you prefer,
Let your gaze rest softly in one place.
Let's tune inwards with our breath.
Place your awareness on the sensations of air going in and out of your nostrils.
Every inhale a little deeper.
Every exhale a little longer.
Let's take three breaths together.
Inhaling through the nose.
Open your mouth.
Exhale,
Let it go.
Again,
Inhaling,
Fill your whole body.
Open your mouth.
Exhale,
Let it go.
Last time,
Deepest inhale yet.
Exhale,
Release it all.
Allow your breath to resume gently in and out of your nose.
Let's guide our awareness into our heart center.
Place your left hand onto your heart and feel the connection between your heart and your hand.
Now just notice the beating of your heart into your hands.
Flow your awareness to the feeling,
The warmth,
The heat of our hand onto our heart.
You can return your hand onto your thigh.
Keep your awareness on your heart center and the sensations there.
Silently ask yourself,
What fills my heart,
Makes my heart feel full?
Imagine planting a seed in the center of your heart.
Every breath is nourishing this seed,
Encouraging it to grow into a tiny ball of light.
Every inhale,
We breathe into the heart.
Every exhale,
The ball gets bigger.
This breath in eases and relaxes your heart.
The breath out,
This luminous fear now surrounds your whole heart.
Breath by breath,
It expands into your chest and your back,
Into your head,
Your face.
You feel it in your stomach and lower body and out your limbs.
Your next inhale,
You open your heart more.
Exhale,
The ball of light grows beyond your body,
Larger and larger,
Reaching out and around you.
Every inhale,
Releasing into this feeling of expansion and fullness.
Every exhale,
Breath pumping this orb like a balloon as large and as far away as you can imagine.
On this last deepest inhale,
We envision our heart bubble so massive now.
On the exhale,
We allow it to burst and all of the pieces of light float away into everything and everywhere.
You let it go.
You share what you created and you send some of that light to all that fills your heart.
Guide your awareness back to your heart.
Let's shower our heart with praise.
As we prepare to reenter our space,
Feel yourself in your body,
Gently move your body.
You can sway,
Wiggle your fingers and toes.
And when you're ready,
Open your eyes.
Thank you so much for joining me today.
I hope your heart feels open and strong and full.
