Welcome to this guided meditation.
Begin by making yourself comfortable in your space.
Wherever you are,
Just get settled,
Either seated or lying down.
Make sure you feel grounded.
You can sense some support beneath you and really settle into that.
Take a few moments here just to make some adjustments.
Nestle into your space,
The props,
Whatever is around you that's supporting you.
Make sure that your body is relaxed here and you can really find ease.
So if you're seated,
Feel into the support beneath your seat.
If there's a support behind your back,
Nestle into that.
If you're lying down,
Let your body really rest into the ground beneath you.
Take a few moments just to get comfy.
Make sure you're really nestled in here.
Then on your next few breaths,
Focus on your exhale.
Each time you breathe out,
Let your body rest even more deeply.
Let go of any tension you might feel or be holding in your body,
In your mind,
In your heart.
Just a gentle release with each breath out.
Feeling the ground,
The support beneath you,
Behind you,
Around you.
Let your body release into that.
Good.
Then shift your attention to your inhale.
Notice as you breathe in where you feel some expansion,
Some opening,
Some lengthening.
Then let your breath just flow naturally.
Your inhales and exhales dance together here.
Invite your breath to be soft,
Relaxed,
Gentle,
Light.
Begin to invite your breath to very gently deepen.
Just a tiny bit longer and slower.
You might feel your breath move a little deeper within your body as well.
Maybe down into your abdomen,
A little deeper within your body.
Let this be really gentle,
Not forced.
We want it to be sustainable over time.
Then we'll bring our awareness through our body and move with curiosity.
See if we can find any places that might still be holding some tightness or tension that we can soften.
We'll start at the very top of your head.
Bring your attention up to your crown and your scalp.
Invite all the little muscles here to relax.
Then soften your face from your forehead down your eyes,
Your cheeks,
Nose,
Your tongue,
Your jaw.
Let your neck relax.
Down into your shoulders,
Your arms,
Hands,
Fingers.
Let them all be soft and at ease here.
Then let your attention flow back up to your shoulders.
Release any tightness around your shoulder blades,
Your upper back,
On your mid-back.
Let that flow through your torso,
Bringing some ease into your chest,
From your collarbones down to your heart.
Invite some release,
Some softening around your abdomen.
Then down into your hips,
All around your pelvis,
Your glutes,
The fronts of your hips.
Let your legs be relaxed,
Your thighs,
Your knees,
Your lower legs.
Relax your ankles,
Your feet,
And your toes.
Now bring your attention back through your body,
From your feet,
Through your legs,
Your torso.
Let your attention settle around the space of your heart.
Now bring your breath back into your awareness as well.
Get back in touch with that flow of inhale and exhale.
Invite your breath to be relaxed,
That gentle,
Soft flow in and out.
As you're breathing with your attention around your heart,
Just notice what sensations you can feel here.
If there's some physical sensations in the area of your chest or your upper back.
Perhaps there's some thoughts that are emerging,
Some emotions that are arising as you focus on your heart.
Now as you inhale,
Start to coordinate your breath and your awareness.
So each breath in,
Invite the breath to come in through your heart.
Just right through the center of your chest.
Imagine or feel as if the air,
The energy,
The life is coming right into your heart.
Each time you breathe in.
Stay with this.
Another few breaths.
Inviting the newness,
The energy,
The life around you to come within,
Right through your heart.
Good.
Now let your attention shift to your exhales.
As you breathe out,
Invite your breath to radiate through your body.
Coming from the space of your heart,
Each breath out,
Just feel the energy,
The life,
The love flowing through your body,
Radiating out from your heart.
And feel this energy,
This breath,
This life flowing throughout your entire body to the very top of your head,
The tips of your fingers,
The tips of your toes.
And then start to put the two parts of your breath together.
Pay attention to them both now with each round of inhale and exhale.
Each breath in,
You feel that newness come in through your heart.
And each exhale,
Your heart radiates that energy,
That love,
That nourishment throughout your whole body.
Get in touch with that flow,
Each inhale coming in,
Each exhale radiating through your body.
You can connect with this as breath,
As energy,
As light,
As love.
Whatever word or concept serves you here.
And keep your attention with this flow,
This movement of breath and energy.
Another few moments.
And gently deepen your breath.
Bring in a little extra air and energy through your heart.
Exhale a little deeper.
Let that radiate out really strongly and lovingly.
Do that just a couple times.
And let your breath go back to its natural rhythm.
Slowly start to wake up your hands.
Wiggle your fingers or rub your thumbs across the tips of your fingers.
And then let your hands slowly find their way to your heart.
You can let your palms rest open on your chest or press your palms together right in front of your heart in prayer.
We'll close our practice with gratitude.
Grateful especially for this beautiful organ and center of energy right next to and near our hands,
The space of our heart.
Grateful for all of the beauty that our heart offers.
Our ability to love and serve,
To give and receive.
We're grateful that we chose to engage in this practice today to connect with and honor our heart.
Knowing that every time we do so,
It builds our capacity for love and our connection with ourselves and our own heart.
We acknowledge the beauty,
The courage,
The love and light in ourselves that is deeply and infinitely connected with the beauty,
Courage,
Love and light and all those practicing here and everyone beyond.
Take one more breath,
Really focused,
Your hands at your heart.
And then you can release your hands.
Rub your palms together a few times if they're a little chilly to warm them up.
And bring your hands in front of your face.
You can let your palms rest over your eyes.
Give yourself a little facial massage here if you like or let your hands rest still.
And then take your time opening your eyes into your hands,
Gradually lowering your hands down and make your way back into your space.
Thank you so much for joining me for this practice.
I hope you have a beautiful day.
