Let's begin the process of quietening our minds and bodies
And connecting with our hearts.
Sit nice and comfortably and you can choose to keep your eyes
Open or closed,
Whichever you prefer.
Now first shift your
Attention and focus to your heart or chest area.
You may find that putting your hand on your heart is helpful.
Take a few deep calm and comfortable breaths,
Ideally breathing in and out through your nose.
A typical rhythm would be five seconds in and five seconds out.
Now imagine that your breath is flowing into and out of your heart or chest.
Breathe deeply but comfortably and try to make the breath
Nice and balanced.
That is the same length of time
For the in-breath as it is for the out-breath.
Again,
Perhaps start with a pace of around five seconds for the in-breath
And five seconds for the out-breath.
This is optimal for many
But if that does not feel comfortable then try breathing a little faster or
Slower making sure that you can keep the
Breath balanced.
Relax your belly so that it can expand and contract with each breath
And try to get your breath as smooth and sustained as possible.
Don't hold the end of the inhale or the exhale
And enjoy a few minutes of heart-focused breathing.
Now keeping your focus in your heart and allowing your breath to flow deeply
And smoothly,
Make sure you keep it balanced between
Breaths.
Now I'd like you to recall someone or something for which you feel genuine
Care,
Appreciation or gratitude.
It doesn't matter
What,
Could be a person,
A place,
A pet,
A memory,
An object or a
Possession.
It could even be something simple like
Sunshine or the beauty of nature.
Now that you have recalled the feeling of care,
Appreciation
Or gratitude for someone or something,
Keep breathing that feeling in and out
With your breath while keeping and maintaining the focus
In your heart or chest area.
