The Light of the Heart and Grounding Meditation.
We'll first begin by sitting in a comfortable position where our body is upright,
Spine in a line with our neck,
Shoulders drawn down,
Jaw relaxed,
Body relaxed.
Now just recognizing your breath,
The in and out flow,
Just paying simple attention.
And now bringing your attention to the center of your heart,
The very center of your heart as a small atom.
And in the center of your heart is a light.
This light represents your soul.
Now this heart center,
Which represents the light,
We're going to visualize this light brightening and lighting up our heart when we breathe in and slightly dimming as we breathe out.
So breathing in and activating the center of your heart,
Breathing out,
The light just dims.
Breathing in again,
That light in the center of our heart brightens up the entire heart.
Breathing out,
The light never going out but just slightly dimming.
And breathing in again,
This light now brightens up the entire chest cavity.
Breathing out,
Just the dimming of that light.
Breathing in,
Brightening up the chest cavity and breathing out.
Now on this next inhale in,
Visualizing as we breathe in,
This light brightens up the entire half,
Top half of our body.
Breathing out,
The light just dimming.
Breathing in,
The light brightening up the top half and breathing out.
Breathing in again,
From the tips of our fingers down to our waist,
The entire top half of our body brightening up the room and breathing out.
Now on this next breath in,
This light that has started in the center of our heart will light up our entire body from the bottom of our toes to the top of our head.
So breathing in,
Imagining the whole body lighting up the room and breathing out.
Breathing in again,
Imagining the light brightening from the bottom of our toes all the way to the top of our head and breathing out.
And one more time,
Breathing in,
Lightening up the room with our entire body,
Breathing out.
Just resting here with our attention on our breath.
Just breathing with ease,
In and out,
In and out.
And moving your attention to the bottom of your feet and feeling your feet or your buttocks as they touch the ground that they are on or the chair that you are sitting on.
Feeling this ground supporting us,
Supporting our entire body,
Supporting the center of our heart.
Just breathing in,
Ease,
In and out,
In and out.
Recognizing and giving thanks to the support that we receive every single day from Mother Nature and otherwise.
In,
Out,
In,
Out.
Now placing your hand on your heart,
Silently repeating to yourself.
I am loved.
I am supported.
I am worthy.
I am loved.
I am supported and I am worthy.
Breathing into the heart center,
Just allowing your breath to come into ease.
Just taking the next few moments,
Breathing in and out,
Breathing in and out.
And whenever you're ready,
You can gently open your eyes and just recognize these next few seconds,
The effort that you have made for yourself.
Thank you and I hope you've enjoyed this meditation.
