For this meditation,
We'll be focusing on the heart chakra,
So getting into a comfortable position for this session.
You might find it more comfortable to lay down for this one.
You'll be here for about 20 minutes or so,
So getting comfortable.
If you do choose to sit,
Have your back supported by a chair or a wall,
Just so you can lean back and rest and relax.
Place your feet flat on the floor,
Or have them resting on the floor if you're laying down.
Your hands resting gently by your side.
If you're lying down,
Laying your body evenly on the mat or the floor,
Your head resting gently on the mat,
And your hands by your side with your palms facing up.
Gently closing your eyes now,
Noticing how your body is feeling in this moment,
Tuning into the felt experience of the mind body in this beautiful moment.
There's no right or wrong way to feel here.
Allow whatever mental state,
Emotional state,
Whatever physical sensations that may be present or are arising,
Allow them to be felt freely,
Without judgment.
Simply observe.
Now,
As you settle further into position,
Notice your natural rhythm of breath.
Taking a handful of deep and conscious breaths.
Breathing in through your nose,
And out through your mouth,
And breathing at a rate that suits you.
And do that for three more rounds.
Continue to breathe through the nose,
Or through the mouth,
Whatever's most comfortable for you.
Drop any counts of the breath now,
And allow your breath to continue at the natural rhythm.
As you continue to breathe at that natural rhythm that suits yourself,
Bring your attention now to any fragrances that you can notice in the room around you.
Now shift your focus to the sounds around you.
Do you notice any natural sounds,
Like birds,
Or the ocean crashing,
Or the wind blowing?
Now bring your attention to any tastes you can notice in your mouth.
If you don't notice any tastes,
Just notice the texture of the inside of your mouth.
And shifting attention to what you can see,
Or what you visualize behind your closed eyes.
Now pay attention to the sensation of touch.
You might notice your hand resting in your other hand.
Your feet in your snugly warm socks,
Or your body is wrapped in a jumper or a t-shirt.
Now as you sit or lay where you are,
Witness the whole body sitting or laying in this position.
Again,
Tuning into how your mind body is feeling in this moment.
Allow the whole body to feel so heavy that you're almost melting into the ground beneath you.
As you continue to lay there,
Spread your collarbones wide,
Opening up the space that holds your heart.
If it's comfortable for you,
You can bring one hand to your heart and the other on top or to your belly.
Bring your awareness to the space that surrounds your heart.
Notice this space rising and falling with each breath.
As you inhale,
Feel your belly expand and fill your lungs with fresh air.
As you exhale,
Feel your belly contract,
Emptying out and creating space for new awareness.
Now envision a beautiful and vibrant green light around the heart space.
See this magnificent light filling your entire bodily vessel.
This light is filled with warm and unconditionally loving and compassionate energy.
Sit in this vast,
Warm,
Compassionate and loving light.
Let it rejuvenate and revitalize you.
Continue to bask in this wonderful,
Green,
Radiant and unconditionally loving light.
Notice your whole body basking in this light where you sit or lay.
Start to notice any sounds you can hear near you.
Notice any fragrances you can smell in the air.
You're bringing a gentle wriggle to your hands and your fingers,
Rotating the wrists.
Bring a gentle wriggle to the feet and the toes and rotate your ankles.
And when you feel ready,
You can open your eyes,
Taking your time.
You might like to gently shake the body after being still for the past 20 minutes or so.
Give it a little wake up.
The meditation is now complete.
Just noticing how you feel now after the practice.
And note how you felt before the practice.
Do you notice any differences at all,
Be that subtle or quite obvious?
Try to maintain this meditative state as you move into your next activities today.
Carry it with you.
Thank you for joining me for this session.
