Held Heart ~ A Deep Pause To Reconnect

Hi,

My name is Georgia and this meditation is intended to support you through the festive season to take a moment to pause,

To turn in,

Come back to yourself and just really anchor into a really present state within your body and your mind.

A festive season can be one filled with joy and busyness and play but it can also bring up really deep emotional triggers.

There's times where potentially you might feel isolated,

You might be separated from your loved ones or maybe there's a deep reflection happening and with that deep reflection potentially some grief or sadness,

Regret,

Fear.

Just know that all of these things are okay and natural and normal and wherever you're at this meditation will support you in just coming back into yourself and reducing the mind chatter and the heaviness in the heart.

So when you're ready come into a comfortable seat.

You might like to cross your legs,

You might like to have the feet on the ground and sit in a chair.

Just coming into a comfortable seat with the hips pressing into the earth or a chair and from that groundedness of the hips rebounding an energetic straightness through the spine.

So the spine is straight,

The hips are grounded and then the shoulders soften around the spine.

Close down the eyes if you feel safe to or potentially you can just take a soft gentle gaze in and down if that feels better and with this turning sort of down and in of the eyes let your energy follow.

So start to turn your awareness and your attention in and down into the body.

Start to notice what you feel in the body,

What sensations are present.

Are there any aches or pains?

Do you feel any tingles,

Any pins and needles,

Any sensation in the body?

Just notice the sensation and then pass on to the next sensation,

The next sensation.

It's beginning to really connect to the physical body in the felt sense of the physical self and then from the sensations just start to notice how the body feels as a whole.

Does it feel light and weightless or does it feel a bit dense and heavy?

Simply bring your awareness there and do your best not to judge or worry about it,

Just observe.

Continue this inquiry on the physical self.

So from sort of the weight of the body now shifting to the energy in the body.

Do you feel the energy or life force energy flowing through with vitality or perhaps there's a lack of energy or stagnancy,

Lethargy?

Again just practicing this inquiry of the body,

Making an observation with love and then releasing it and noticing the next thing.

From the full whole body begin to bring your awareness to your breath,

Feeling the breath pouring in,

Pouring out,

Pouring in,

Pouring out.

Again notice the quality of the breath.

Is it deep and slow and effortless or is it tight and rigid and shallow?

Maybe it's a bit of both.

Now breath by breath begin to increase the length and the depth of your breath in and your breath out.

Breath by breath increasing the deep depth and length.

Once you really establish that deepened breath in and out just know that this breath is what we will use as your anchor in this practice.

So as we go on to explore the more subtle emotional realms of the self,

If at any time you feel overwhelmed or anything feels too much just come back to that deepened lengthened breath in and breath out and use this as your anchor into your body and into the moment.

Now from the breath shift your attention to the chest.

I'm just notice the chest,

Notice how it feels,

Notice the sensations,

Notice how the shoulders sit around the chest.

It might be pulling quite forward sort of closing off through the heart or maybe they're drawing back and supporting the heart and staying open.

Again just observe with loving-kindness and then pass on to the next thing that you can notice.

And from the chest begin to go a little deeper.

From the chest a few layers in and down nestled into the support of the ribcage and the lungs you'll find the heart.

And see if you can feel that physical felt sense of the heart held and supported by the lungs and the ribs safely tucked in.

Just know if you can't get to that sort of deeper feeling or that felt sense of the actual heart just go to that area roughly where you feel that it is.

It's okay if you don't fully physically feel the heart but just bring your attention into that area either way.

And then take some breaths into the heart.

So just really expand the chest as you breathe in and let it fall as you breathe out.

Two more like this breathing into the chest,

Breathing out.

One more fill up the heart with the nourishment of the breath and then maybe open the mouth this time,

Sigh release and let it go.

And then anchor into the heart,

Notice what you notice.

Maybe there's a sense of agitation in the heart,

A tightness,

A constriction.

Again just observe,

Know if anything feels too overwhelming you can come back to that deepened breath in and out.

As you start to observe the quality of the heart,

Notice the sensations and then just notice if any thoughts arise with this observation.

Often when we connect to different organ systems the thoughts that come up whilst we're investigating these organs are often the ones that are causing tension or friction in the organ.

So as you really connect to the heart on that physical felt sense just notice what what's stirring,

What thoughts are you or what thoughts are arising,

What emotions or energy is shifting through your system as you connect to the heart.

Just be aware,

Lovingly aware of what's there.

We're gonna sit with this for a little while,

Just being in that state of observation of the heart and what you can find there.

Now begin to visualize a beautiful green light pouring in,

In,

In,

Into the heart.

This beautiful green light holds the qualities of love,

Unconditional love,

Acceptance,

Trust and loving awareness.

This beautiful nurturing loving and all-embracing green light holds the heart just like the lungs and the ribs do and impenetrates all of the nerves and neurons,

Cells within the heart and supports the heart in coming back to its true nature,

Its true state.

Unconditional love,

Acceptance,

Trust.

Stay with this visualization,

This beautiful green heart,

This beautiful heart held by this beautiful nurturing,

Nourishing green light supporting the heart and coming back into its balanced state,

Softening the barriers that have been built,

Releasing the wounds,

Releasing the pain,

Supporting this heart in finding that deepest,

Deepest truth,

A deep sense and state of love.

Three more breaths visualizing this green light saturating the heart.

Let's take a deep slow breath in together,

Breathe in through your nose,

Fill up your torso with breath.

Hold the breath at the top,

Connect to the heart center again.

Hold,

Hold,

Hold.

Open the mouth and let it go.

Come back to your natural breath.

Breath effortlessly moving in and out.

Connect to the heart one last time.

Notice again how it's held and supported by the lungs and the ribs and by the whole body,

Safely held.

And then very slowly come back to the body,

The whole body,

Feeling your limbs,

Feeling your spine,

Feeling your head,

Your shoulders,

Your arms,

Your hands,

Your chest,

Your tummy,

Your back,

Your hips,

Your legs,

Your feet.

Feel the feet,

Feel the feet,

Feel the feet and very slowly begin to introduce some wriggles through the toes,

Wriggles through the fingers and when you feel ready you can open your eyes.