Heart Flow Meditation (Long Version)

Welcome to your heart flow meditation.

Now if you haven't already,

I want you to find a comfortable position to sit,

Preferably with your lower back supported and your head and neck free from leaning against anything.

And once you feel comfortable,

I want you to gently close your eyes.

Allow yourself now to sink deeper into your body.

Become aware of any tension that you're holding.

And just gently let it go,

Relaxing your forehead,

Eyes,

Jaw,

Shoulders,

Belly,

Completely letting go.

And if you become uncomfortable at any point during this meditation,

Please feel free to move and adjust your position to get comfy again.

There's no need to stay completely still.

Now I want you to bring your awareness into your heart space.

It's that area in the centre of your chest where you can feel your breath flowing in and out.

And without focusing or concentrating,

Simply have a soft awareness of your breath flowing in and flowing out of your heart space.

Letting the body expand with each inward breath and relax deeper with each outward breath.

At any time you notice your mind has drifted off and you're thinking about other things,

There's no need to worry.

So it's completely natural and all a part of the process of letting go in meditation.

And all you have to do when you notice you've been thinking is simply bring your awareness back to your breath,

Flowing in and out of your heart space.

And we're going to do this for five minutes now in silence just gently and easily.

There's no wrong you can do here.

This is simply about feeling,

Bringing awareness into your heart space and allowing thoughts to come and go.

I'll let you know when it's time to come out.

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