You are very welcome to today's meditation.
And today's meditation is going to be all about awareness.
We're going to start by placing our attention at the tip of our nose,
And we're going to drop into our heart center,
And we're going to observe.
So my invitation is to stay open and curious during our practice today,
Doing your best not to judge.
And just allow yourself to just be giving yourself space.
So getting into your meditation position for me,
And you can do this practice lying down or sitting up.
And if you're sitting up,
I'm going to invite you to sit in a nice meditation posture
where your back is straight but not rigid,
So it's nice and relaxed.
Your shoulders are relaxed.
And as I invite you now to close your eyes,
Beginning to turn your attention inwards towards your inner world.
So much of our focus is on the outside world,
This is our invitation to return in,
Return home.
And I'm going to invite you just to focus your awareness on the tip of your nose.
And here,
Just observing the breath as it enters and leaves the body.
And become curious about your breath as you watch it enter and leave your body.
How does it feel?
Are you breathing light or are you breathing heavy?
Is your breath going up one nostril or both?
And perhaps it even has a temperature.
And if your mind gets distracted,
Just notice,
Whoops,
There I go,
Off with my thoughts again.
And just very gently come back to the breath at the tip of the nose.
And I'm going to invite you now to follow your next in-breath.
Deep into your heart space.
And bringing your full awareness to your heart area.
Beginning to practice heart-focused breathing.
Breathing in through the heart space,
Expanding the heart's energy,
Awakening the heart.
And with each sacred breath,
We bring the heart into harmony with the breath.
Breathing in the new,
Expansion,
Growth.
And on the out-breath,
Allowing anything seeking to fall away to be released.
Notice in your body any tension or worry or stress and let it go.
And with each breath in,
We can feel our heart expands just a little bit more.
In with peace.
Out with stress.
In with calm.
Out with chaos.
And in with presence.
And out with distraction.
And breathe in with love.
And let go of all fear on the out-breath.
And as you connect with the heart through the power of breath,
Notice what emerges for you.
Notice what is seeking your attention.
Any sensations in your body.
Just observe.
Do your best not to judge or wish for it to be different.
But rather,
This is an opportunity to just be present to it and with it.
And if your mind has wandered,
Just notice and bring your awareness back to your heart space again.
Breathing in,
Expanding your heart's energy.
And on each out-breath,
We have the opportunity to release,
Let go.
Creating this beautiful energetic exchange.
Beautiful.
Just allowing yourself to take a nice,
Big,
Deep breath in and holding at the top.
And release.
Excellent.
Gently bringing movement back into your fingers and your toes.
And when you're ready,
Gently opening your eyes.
Giving yourself a moment to transition from your meditation.
And I invite you to bring the energy of this heart-centered connection with you
as you move through your day.
