Calm down with your heartbeat.
If you are experiencing an unease day,
This is a meditation to bring you down and to expand and relax.
Find a comfortable seated position.
Make sure there is a part of your body connected to the ground.
And while you slowly breathe out,
You close your eyes and you tune into yourself.
I would like to ask you to put your attention to the part or the parts of your body that are in contact with the ground.
And gentle,
Breathe in and breathe out from those areas of your body.
Give yourself space.
And if you are experiencing a feeling,
That you allow that feeling to get out through the parts of your body connected with the ground,
As you exhale you allow them to give it to the ground,
To Mother Earth.
And you keep doing that until there is nothing else to give.
You feel the support of the ground underneath you,
How it feels firm and solid and it's holding you.
So with your next inhalation,
I would like you to focus on the centre of your chest where the energetic heart of your being is.
And while you put the attention in that area of your body,
You might start connecting and feeling your heartbeat in your chest.
If this is not the case,
You can always search with your fingers on your wrist or on your neck for your heartbeat until you find it,
You feel it in your chest or you feel how you sense it through the fingers while touching a vein.
And you simply stay with that beat,
Following it,
Letting it expand through your body and beyond it.
And while you do that,
You can repeat mentally to yourself,
Everything is gonna be alright.
I am safe.
I am alright.
This will also pass.
Feel your heartbeat,
Feel your expansion and while the heartbeat vibrates through you,
You mentally repeat again.
I am alright.
I am safe and supported.
And you continue feeling your heart and repeat any sentence that you feel comes to you in order to calm and soften yourself through the beat of your heart,
Through the sensation of the beat expanding through your body.
And in that space,
You bring a hand to the center of your chest and you notice this slight pressure.
You can press a little bit and then release the pressure.
We're gonna do that three times.
So you put your hand on your chest and you press slightly,
You release,
You press your hand against your chest slightly and release and last one you press and with the release and bringing your hand down,
You can open your eyes and come back to the here and now with me.
Thank you for your presence.
Thank you for your time.
Atna.
