Find a comfortable position with your lower back supported.
Keep your head and neck free from leaning against anything.
Close your eyes,
Covering them and settle into your body.
Take a deep breath in through the nose,
Into your belly.
Take further breath into your chest.
Hold and release through your mouth.
Again,
Take a deep breath in through your nose,
Into the belly,
Into the chest.
Hold and release.
One more time into your belly.
Chest hold and release.
Allow your breath to settle into its own natural rhythm.
There is no need to focus on it or try to control it.
Scan your body and notice any part of you that may be holding tension.
You may feel it in your shoulders,
Your jaw,
Your eyes.
Allow it to melt away.
Completely let go.
Now walk down a pathway to your favorite place in nature.
Choose a place that makes you feel instantly safe,
Calm and happy.
Take off your shoes.
Feel the earth under your feet as you ground yourself in the sensations of this beautiful place.
Notice the colors of the landscape around you,
The scent of the day,
The feeling of the sun or a breeze on your bare skin.
What else do you notice about how safe and calm this place makes you feel?
Allow the soundscape of the natural world around you to settle onto your skin and notice how these sounds feel in your heart space.
Bring your attention to the center of your chest.
Become aware of the rhythmic beat of your heart.
Allow the beat to calm and focus your senses and as you do,
Become aware of your heart as a space.
Feel its expansive energy in your chest.
Rest your attention in your heart space,
Noticing the way your breath flows in and around,
Bringing clear,
Clean new energy into this space.
Draw your shoulders back to open your chest.
Lift your chest and allow your heart space to widen.
With each new breath,
You may wish to bring a feeling of soft pastel colored light into your heart space.
Allow the light to collect here.
Allow your breath to fall into a natural rhythm.
When you are ready,
Gently invite your heart to express what it needs to share with you.
There is no need to try and control the message.
Just hold this space with light.
Your heart is releasing emotions,
Memories,
Dreams,
Fears,
Emotions.
Allow yourself to feel whatever your heart brings forward with absolute acceptance.
No attachment,
Judgment or analysis.
Repeat this message and simply notice the feelings.
Now witness how these feelings transmute as you hold space for them.
Breathe into them,
Watch them transform.
However,
Your heart chose to speak with you today,
This is the message you need in this moment.
If thoughts of worry,
Concern or fear arise,
Allow them to speak and then fade like an echo in the distance.
Simply return your attention to your heart space.
As each of these heart messages are released,
Felt in full,
Held and then transmuted,
You may notice the heart expanding as you release these constrictions around it.
Like a hand releasing its grip around your heart,
You are letting go of all the fear and tightness that has kept you closed and small.
Like a bud opening to bloom,
Allow your heart to expand and flourish.
Allow this feeling of expansion to continue without limits.
Feel this sense of spaciousness expand outside your body.
Gently sit here and feel your heart,
Mind,
Body and spirit all blooming in this moment.
Feel the readiness to receive in every cell of your being.
Consider how you may take this feeling of expansive,
Heart open awareness into your day.
Wriggle your fingers and toes and stretch out a little.
When you're ready,
You can gently bring your awareness back into the room.
Open your eyes and journal how this experience felt for you.
Allow the words or drawings to flow effortlessly from your hand in whatever way it needs to come out onto the page.
Wriggle your fingers and toes and stretch out a little.
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