Let's now come together in practice.
I've chosen this calm heart meditation as on a practical level.
I've been told that if you get the virus and breathing becomes difficult,
That if you've already been breathing deep into your lungs and heart,
It will help you.
And I also feel that a strong heart can always transform fear.
This is a great meditation to do when you're feeling anxious or upset or overwhelmed.
Let's offer this practice to every single human being and living organism on this planet.
Find a nice,
Tall seat and close your eyes.
Place your left hand on your heart,
And with your right hand make gyan mudra,
The mudra of wisdom,
Where you bring your thumb and index finger together.
Bend your elbow and bring this mudra up next to your heart,
Palm facing forward.
If you are pregnant,
Please don't hold the breath in or out.
Simply breathe into your heart,
Chest and lungs,
And then release.
Everyone else,
We're going to breathe in,
Bringing the breath as full as you can into your heart,
Lungs and chest.
Hold the breath in for as long as you can.
Exhale slowly with control.
Hold your breath out for as long as you can.
And then inhale again into the heart.
And we keep repeating this pattern.
OK,
So you're going to breathe big inhale into your heart,
Lungs and chest.
Hold the breath in for as long as you can.
Exhale slowly with control.
And then hold your breath out for as long as you can.
And as you're doing this,
Visualise your own heart and lungs being healthy and strong.
And that of the lungs and the hearts of your fellow humans also being healthy and strong.
So let's begin.
At your own breath pace,
Inhaling into your heart,
Lungs and chest.
Holding the breath in for as long as you can.
Exhaling slowly with control.
Holding your breath out for as long as you can.
Find your own rhythm.
Hold your breath in for as long as you can.
And as you're doing this,
Visualise your own heart and lungs being healthy and strong.
And as you're doing this,
Visualise your own heart and lungs being healthy and strong.
And as you're doing this,
Visualise your own heart and lungs being healthy and strong.
And as you're doing this,
Visualise your own heart and lungs being healthy and strong.
And as you're doing this,
Visualise your own heart and lungs being healthy and strong.
And as you're doing this,
Visualise your own heart and lungs being healthy and strong.
And as you're doing this,
Visualise your own heart and lungs being healthy and strong.
And as you're doing this,
Visualise your own heart and lungs being healthy and strong.
And as you're doing this,
Visualise your own heart and lungs being healthy and strong.
And as you're doing this,
Visualise your own heart and lungs being healthy and strong.
And as you're doing this,
Visualise your own heart and lungs being healthy and strong.
And as you're doing this,
Visualise your own heart and lungs being healthy and strong.
And as you're doing this,
Visualise your own heart and lungs being healthy and strong.
And as you're doing this,
Visualise your own heart and lungs being healthy and strong.
And as you're doing this,
Visualise your own heart and lungs being healthy and strong.
And as you're doing this,
Visualise your own heart and lungs being healthy and strong.
And as you're doing this,
Visualise your own heart and lungs being healthy and strong.
And as you're doing this,
Visualise your own heart and lungs being healthy and strong.
And as you're doing this,
Visualise your own heart and lungs being healthy and strong.
And as you're doing this,
Visualise your own heart and lungs being healthy and strong.
And as you're doing this,
Visualise your own heart and lungs being healthy and strong.
Bring your hands down to your knees,
And your awareness back fully into your own body.
Notice the feeling of your feet on the ground and your sitting bones on the chair.
Connect to your gratitude and joy for being alive and on this planet at this moment.
Gently open your eyes.
