Hi,
My name is Julia and welcome to your meditation for the heart.
So we're going to dive straight in.
You can go ahead and find the most comfortable shape that you can,
Whatever that looks like for you today.
When you've found that shape,
Just gently close down your eyes.
Right away,
Starting to tune into the natural rhythm of your breath.
As you take a couple of deeper breaths here,
Just allow your mind to settle.
Allow your body to become a little more still.
If anything was going on for you earlier today,
Just gently placing it to the side just for the remainder of our practice.
Knowing that you can come back to it after,
But just taking a little bit of space from it right now.
Being really gentle with your mind here,
Knowing that it is so normal for it to drift.
Whenever you catch yourself drifting a little bit too far,
Just gently remind yourself to come right back to your breath.
Right back to this meditation.
Soften your forehead here.
Relax the jaw.
Allow your shoulders to drop down and back away from the ears.
Belly rises on the inhale and softens back down on the exhale.
Your hips will get heavy towards the earth beneath you.
Seeing if you can relax the palms of your hands and maybe even the soles of your feet.
We'll start to work with our breath a little bit here.
So all together,
Breathe in,
Fill up to the top.
And gently release that,
Let it go.
Again,
Breathe in.
And exhaling out through your nose if you can.
One last time,
Breathe in.
And exhale out through the nose if it's comfortable.
And we'll start to make our exhales just a little bit longer than our inhales.
So you can do this by counting the breath.
Maybe inhaling up to four and exhaling out to five or six.
You can just go with how it feels,
So not counting a specific way,
But seeing if you can just naturally make those exhales a little bit longer.
This helps to repair our nervous system and it also lets our bodies know that we're safe.
So just continuing like that,
Extended exhales,
Making them one or two counts longer than your inhales.
And feeling yourself moving deeper into relaxation as you do so.
And gently releasing that way of breathing.
Just breathing normally here.
Sending your awareness in towards your heart space.
Just take a couple of deeper breaths into that area,
Feeling it expand.
Maybe starting to notice if you have any blocks,
Any armor that may be surrounding the heart.
If you do,
Seeing if you can drop that armor one inch,
Maybe two.
Just for the remainder of our practice,
Just to receive exactly what it is you need to receive.
Silently and internally,
I'll invite you to ask yourself the question,
How am I doing?
How is my heart doing?
It's a simple one,
But I'll invite you to try and get as honest with yourself as possible here.
Knowing that I'm not a mind reader and I doubt anyone around you is either.
So really feel safe to go there,
Safe to explore whatever may be arising in both your mind and heart.
How am I doing?
Exploring without judgment.
And knowing that sometimes we're met with answers and sometimes we're not.
So whatever the case,
Can you sit with it,
Breathe into it?
And not trying to force anything here.
Whatever popped up for you,
Let's just take a deep breath into that.
Breathe in through your nose,
Fill all the way up to the top.
And release that,
Let it go.
I'll invite you to call into mind now one word,
One feeling that you'd really like to feel.
A sensation that would bring you deep comfort,
Peace,
Love,
Alignment,
Strength,
Whatever word.
And just starting to repeat that word to yourself silently and in your head.
Repeating it at whatever pace feels good,
Knowing that over time it may change,
Getting faster or slower,
Louder or quieter in your mind.
Just repeating your word here and with every repetition,
Let it sink into every single one of yourselves.
Breathing in through your nose,
Let it go.
Breathing in through your nose,
Let it go.
Breathing in through your nose,
Let it go.
And gently releasing that repetition.
Floating your palms to rest over top of your heart.
Feel your breath start to deepen and in turn your body start to wake back up.
Taking a second to thank yourself for showing up,
For creating some inner space and for listening to your heart.
As you move through the rest of your day,
I hope you feel held and I hope you feel supported.
If you resonated with this practice,
Maybe sending it to a bestie or a loved one who could use it.
