I would like to invite you to find a comfortable position,
Whether that be sitting on the floor,
On a cushion,
Or sitting in a chair,
Or lying down.
Whatever feels most comfortable for you.
Find that position now.
Begin by gently closing your eyes and bringing your attention to your breath.
Begin by simply observing the breath as it moves into your body through your nose,
And as it gently leaves your body through your nose.
Noticing the breath as you breathe in,
And noticing the breath as you breathe out.
Slowly,
And with kindness,
Begin now to deepen your breathing,
Breathing just a little bit deeper than you would normally breathe.
Keeping your attention on the breath,
Observing the breath as it comes into your body,
Bringing the breath just a little bit deeper into your body,
And observing the breath as it leaves your body,
Extending the exhale just a little bit more.
If at any moment you notice that your mind has wandered away from your breath,
Gently bring it back to your breath,
And once again notice your breath as it comes into your body,
And notice your breath as it leaves your body.
Observing the breath in,
And observing the breath out.
It's perfectly normal for our minds to wander,
And when you notice that your mind has wandered off,
Bring it back to your breath with kindness.
Continue breathing in that deep breathing pattern,
Breathing in just a little bit deeper than you would normally breathe,
And breathing out a little bit longer than you would normally breathe.
Now,
Slowly begin to bring your focus and attention to your heart.
If you would like,
You can bring your right hand and place it to the left side of your chest over your heart,
Maybe feeling your heart below your hand,
And begin now to feel the breath moving through your heart as it enters your body,
And moving through your heart as it leaves your body.
Keeping your attention on your heart,
Very slowly begin to breathe through your heart.
Breathe through your heart with kindness.
Breathe through your heart with love.
Maybe noticing any sensations as you breathe in,
And breathe out through your heart.
Now,
Obviously,
Physically we can't breathe through our heart.
We breathe into our lungs.
However,
When you concentrate on your heart,
And truly feel your heart,
It almost physically feels like you are actually breathing in through your heart,
And breathing out through your heart.
Connecting with our heart through our breath,
Breathing through our heart,
Balances our emotional system,
Balances our nervous system,
And balances both our physical body and our brain.
Continue breathing through your heart,
Feeling the breath enter your body through your heart,
And feeling the breath leave your body through the heart.
If it helps you to concentrate,
You can quietly repeat to yourself on the in-breath,
Through the heart,
And on the out-breath,
Repeat quietly to yourself,
Through the heart.
Breathing through your heart with kindness.
Breathing through your heart with love.
Breathing through your heart with openness.
Noticing any sensations in the body.
Noticing any sensations in the heart as you breathe in,
And breathe out through your heart.
If your hand is on your heart,
Bring it now to rest in your lap.
And just for a few moments,
Bring your attention to your breath.
Noticing as it comes into your body,
Into your lungs,
And as it leaves your body.
Just observing the normal rhythm of your breath.
Noticing the sensations of simply breathing.
And bringing your attention once more to your heart.
Noticing any sensations in your heart space.
And as we bring this meditation to a close,
I would like to invite you to slowly open your eyes,
And take a look around at the place that you are in.
Gently resting your gaze on whatever is around you.
And when you feel ready,
Gently moving your body and coming back to the now.
