Welcome.
This is Isabella Robak-Tesfer,
An authentic wellbeing.
Welcome to the Heart Connecting Meditation.
This meditation is a beautiful,
Beautiful practice to connect with your heart,
With your soul,
And with your entire,
Complete,
Whole being.
I'm going to guide you through 10 major steps this practice is having.
And stay with me,
Stay with your breath.
And whenever you witness an encounter,
Thoughts coming to your mind,
Acknowledge them,
Witness them,
And kindly ask them to give you a little space for this upcoming 10 minutes of the beautiful Heart Connecting Meditation.
Let's start with you settling in the form,
In the pose and position which feels the most comfortable for yourself.
It's seated,
It's lying,
Is it standing?
Even if it's walking,
All is fine.
And let's place our hands on the heart.
Start breathing into your heart,
Into your lungs,
And then out in a very gentle pattern.
As you keep breathing and connecting to your heart,
Start feeling the pulsations of your heart,
The beats of your heart.
It's alive,
It's alive.
And start increasing the depth of your breath.
Breathe in into your heart and lungs,
Open your chest,
Open your heart.
Breathe in,
Hold for a second and breathe out.
And feel the heart beating for you.
It's alive.
Let's repeat together this deep breath for next two times.
Go back to your normal breathing.
And as you are holding your hands on your heart,
On your chest,
Feeling those beats,
Say out loud or in your mind,
Dear beloved,
I am here.
Dear heart,
I am here.
Dear higher self,
I am here.
Use whatever word you want to use.
Is it universe,
Beloved,
Is it force,
Divine flow,
Love,
God,
Goddess?
It is all up to you.
Whatever you resonate the most.
I like using dear heart,
Dear myself,
Dear higher self,
Dear beloved,
I am here.
Say hello,
I am here.
And feel how everything paused for that moment and got re-centered into you and that beautiful connection of you between you and your heart.
Keep breathing and keep holding your hands on your heart.
After you feel a little grounded,
I feel you feel connected to your heart,
Start observing and be curious and ask yourself the question,
How do I feel today?
How do I feel now?
What does my body feel?
What does my heart feel?
How do I feel physically?
How do I feel emotionally?
How do I feel mentally?
And how do I feel energetically?
Be curious,
Observe and don't judge.
And keep breathing kindly and compassionately into your heart,
Into your chest space,
While holding hands on that beating experience and expression of your life,
Your heart.
How do I feel today?
Hold yourself.
If you need to hug yourself,
Do it right now.
Hold yourself,
Hold the space for yourself and send some compassion and kindness to yourself.
Even say some compassionate and encouraging words to yourself,
Such as,
I am safe,
I am hurt,
I am supported,
I am loved,
I am fine,
I am grateful.
Whatever it is coming up for you,
Hold yourself.
Don't judge.
Remember you are whole,
You are complete and you are so unique and you are so alive.
Feel your heart,
Feel the beat of your heart and breathe into it.
Now it's time to appreciate the moment you are in right now.
To appreciate whatever first comes to your heart and mine.
Say thank you,
Express your gratitude.
I am grateful for being here.
I am grateful for my heart beating and keeping me alive.
I am grateful.
I am grateful.
Those could be small things around you and those could be big things in your life.
Whatever you are grateful for right now,
Say it.
Say it out loud or in your mind.
Keep breathing in and out at the pace that makes you feel connected and grounded.
And now,
After realizing what we are grateful for,
After seeing how we feel and observing those emotions,
It's time to do the body scan.
How do you feel right now?
What are the sensations,
Energies in your body?
Where are they located?
Maybe some tensions?
Do you feel some release maybe in some of your body parts from the beginning of this meditation up to now?
If you need to hug yourself,
Hug yourself.
If you need to raise your hands up and stretch chest,
Do it.
If you want to roll your neck,
Do it as well.
If you want to give yourself a little massage or your temples or forehead,
Do it as well.
Or maybe you want to rub your belly,
Your thighs,
Legs,
Hips,
Maybe your chest.
Or maybe you want to rub your hands against each other to create that warmth.
Do you feel all the sensations?
Do you feel cold,
Warm,
Running through your body?
And imagine,
Imagine sun rays shining on you,
Warming you up,
Warming up that chest and face and the neck and the belly.
Maybe beg,
Engage with it,
Shower yourself with that warming sun rays.
Give yourself time.
And as you move,
As you're holding yourself compassionately,
Ask yourself,
How do I want to feel today?
You already know how you felt.
You already know how you felt particular sensations.
You expressed your gratitude.
What do you want to ask the universe and beloved for?
How do you want to feel today?
Don't judge.
Don't judge.
You know what you want and you know what your body needs right now or today.
Hold yourself.
Feel it.
Be with yourself and breathe into that beating aliveness in your chest.
You are safe.
You are heard.
You are complete.
Ask for what you need right now.
How do you feel?
How do you want to feel today?
And if you need some encouraging words,
Repeat them to yourself.
And here maybe there are some encouraging words coming out from your heart for you right now.
Listen.
Just be with yourself in this moment and hold your heart.
What do you hear?
Breathe in and breathe out that beautiful message you got delivered.
Those encouraging words,
Gratitude,
Appreciation of your life.
Breathe in into your heart space and breathe out beautiful release,
Appreciation,
Gratitude,
Life.
Breathe in love and breathe out at your own pace.
If you want to spend here a little more,
Connect with your heart a little more,
Connect with your body a little more,
Do it.
That's your time.
It's your practice.
Do what you need.
You know what you need.
You know.
And whenever you're ready,
Say thank you multiple times.
Thank you,
Thank you,
Thank you,
Thank you,
Thank you.
Even if you feel like sing it,
Recite it.
Say thank you,
Thank you,
Thank you.
Bring your hands and hands to your forehead in a prayer position or in a master position and say thank you multiple times.
Feel,
Feel that connection,
Feel that grandness together with your heart.
Your heart holds you.
Your heart knows exactly what you need.
Your heart got your back.
Your heart loves you.
You are beautiful.
Your health.
You are safe.
You are complete.
You are whole.
I love you.
Thank you for this beautiful practice.
Take with you those encouraging words and messages with you.
Grab the journal maybe right now and write how do you want to feel today?
What were the encouraging words you heard from your heart?
How did you feel before and how do you feel right now?
And once you're done,
Say thank you again multiple times.
Clap your hands.
Clear the energy around you.
Put a smile on your face and have a wonderful,
Beautiful day.
