Welcome to the practice of meditation.
My name is Maren Sommer and I'm a mindfulness and meditation mentor and I'm inviting you to join me for a heart-centered meditation.
First close down your eyes and let your body and mind really use this time for being with yourself fully.
If it doesn't feel comfortable or safe with the eyes closed,
Keep your eyes open and focus on an object in front of you.
You can sit up or lie down for this meditation.
Allow this to be a nourishing little break,
Giving yourself positive energy and healing.
Now start by bringing attention to your breathing.
Imagine you're breathing from your heart.
Feel the breath coming in.
Feel the breath going out gently.
You can place your left hand on your heart,
The hand of compassion in the yogic tradition.
Then bring your right hand to rest gently on top and that's the hand of wisdom,
Uniting compassion and wisdom at your very heart.
Indeed meditation can be seen as a love affair between the outer you and the inner you.
See if you can expand the heart with your breath,
Breathing from the front,
Back and sides.
Your breath stays calm,
Don't force anything.
If you're sitting up,
Make sure your back is straight,
Get relaxed.
Keep your head,
Neck and back aligned vertically so the breath can flow easily.
If you wish,
Imagine a warm radiant light within the heart space.
It fills you with calm,
Healing and love towards yourself and others.
Keep breathing in and out through the heart.
Imagine your heart smiling.
Practice compassion to yourself.
If your mind is very busy,
Just observe the thoughts that come and bring your attention back to the heart breathing.
It's okay,
It's normal,
Don't judge yourself.
We cannot stop the thoughts,
This is just how our mind works,
But we can learn to be in charge of our thoughts and not to react to them.
Let them pass by and just keep coming back to the breathing,
One breath at a time.
Your breath is your anchor that you can keep coming back to.
Really work hard and use this time to your advantage.
Know that you don't need to arrive at any result in meditation.
It's about being and not doing.
After all,
We're human beings,
Not human doings.
You're already a Buddha in nature,
Already whole and complete in yourself.
Keep focusing on the heart space,
Your breath coming in,
Your breath coming out.
Now check that you are still relaxed,
That your heart and chest is still open.
If you feel a lot of tension in the body,
Just relax as much as you can and come back to the breathing.
It's your anchor.
Give yourself permission to really use this time for yourself.
There's nothing else you have to do but being in the now.
Now gently change your focus from inward to outward and open your eyes gently when you're ready.
Our meditation has now come to an end.
Thank you for joining this heart meditation.
By restoring your peace and calm,
You help the world restore its peace and calm.
Namaste.
