So in this meditation,
We're gonna be taking some time to tend to the mind,
Tend to the body,
Cultivate the heart,
And just start to turn inward and give space to just see what's there.
And with your eyes open,
Just begin to notice the room and the space around you.
Begin to just scan around the room,
Expanding your perspective,
Noticing the various colors and textures.
The different objects,
Perhaps plants.
Notice how the light reflects off of certain surfaces.
Notice how color arises.
And just scan all around the room,
Feeling the energy of the room,
Maybe connecting with the stillness in the space,
The calm presence in everything around you.
And when you feel oriented and grounded in your space,
Take a moment to just allow your eyes to start to shut down,
Beginning to turn that outward awareness inward.
And breathe,
Noticing what it feels to be full.
And as you exhale,
Noticing what it feels to feel empty,
Allowing your conscious awareness to observe the steady flow in and out of your body.
And maybe even notice how the breath breathes itself.
And as you exhale,
Noticing how the breath breathes itself,
You don't have to do anything.
Your body breathes in and your body breathes out.
Nothing to change.
Allowing space for this present moment to be.
And allowing space for you to be in this present moment.
And begin to notice the heart.
Feel your heart beat beneath your chest.
Notice the sensation,
The cadence.
Your heart beats and your breath breathes.
And as you witness your heart beating,
Bring to mind someone you love very dearly.
And just sink into the love that you feel for that person.
Imagine them giving you a big hug,
Feeling their love,
Feeling their warm embrace.
Imagine laughing with them.
Playing with them.
And notice the heart.
Notice what it feels to cultivate love within the heart.
And as you breathe,
Imagine the breath of life force energy.
Coming into your lungs and fanning the flames of that love within you.
The warm fire of the heart,
The life force energy that feeds it.
And notice the space that you find yourself in now.
And rest here for a few moments.
And if your mind wanders,
Just bring it back.
Feeling the flames and the beat of the heart.
And feeling the life force energy of the breath.
And know that this space is always waiting for you just beneath the surface.
Always here.
And we follow the breath and follow the heart inward.
And to come out of this meditation,
We'll begin to breathe just a little bit deeper and inhale just a little bit more fully.
As we begin to elongate the breath,
Allowing the breath to feel more alive.
Breathing more energy into the body.
Breathing ourselves back into the space.
And when you're ready,
Go ahead and just gently open the eyes.
Keeping a soft gaze.
And just take a moment to scan around the room once more.
Noticing the light,
The colors,
The textures.
Notice if there's anything that's shifted inside of you.
And know that the space of calm,
Of tranquil stillness,
Is always waiting when we're ready to come home and follow the breath in and allow our hearts to beat us back into a rhythm of peace.
Thank you so much.
Have a wonderful day.
