Welcome.
Welcome to this meditation session where you will journey into your heart space.
As you access the heart space,
You will connect to a feeling of pleasant,
Calm comfort.
Done regularly,
This meditation expands your mind and awareness to help you with a positive outlook for life.
Let us begin.
Please sit in a comfortable posture with your back supported and your feet rested.
Or you can lie down with your arms and legs slightly apart and body relaxed.
Make tiny adjustments to find comfort and when you feel settled,
Gently close your eyes.
Become aware of the sounds you hear from around you.
Notice your surroundings this way.
Sense and feel the space around you.
Even though you are with your eyes closed now,
You can know,
You can feel your surroundings from the memory of what you have seen when your eyes were open.
So this way,
Notice,
Sense and feel what is to your left,
What is to your right,
What is above you or in front of you.
This way,
Allow yourself to feel more and more comfortable with the space you are in.
The more comfortable you get,
The more you will be able to relax.
Now bring your attention towards yourself.
Slowly scan your body from head to toe,
Noticing different tactile sensations.
Notice the body temperature.
Do you feel warm or cold or just normal?
Notice the body resting on the surface and notice all the sensations connected to it.
Is the surface hard?
Is it soft?
Is it smooth?
Does it feel rough?
Notice the weight of the body as it is resting on the surface.
Notice the body itself,
The tightness or tension you may feel in the body,
The relaxation or the comfort you may feel in the body.
Notice comfortable sensations,
Uncomfortable ones.
And whatever you do feel,
Just sense,
Feel,
Simply let it be.
Just breathe,
Allow your body,
Guide your body,
Letting it settle down,
Letting it come to rest.
Now slowly shift your attention to the sensations of the breath.
Notice how the chest feels,
Expanded and full when you breathe in,
Relaxed and light as you breathe out.
Keep your attention on these sensations as a way of noticing the breath for some time.
Notice the breath as you breathe in and notice the breath as you breathe out.
Breathe in,
Breathe out.
Now bring a closer attention to your exhalation and start breathing out slowly and consciously.
And once you've slowed down the exhalation,
Start breathing in the same way too.
Make sure your effort is minimal and gentle.
When you regulate your breath,
You will notice as you regulate your breath,
You can calm your mind and thinking can slow down.
So continue to breathe in and out slowly and deeply for a few more cycles.
Let your breathing become relaxed again.
Now gently bring your attention to the center of the chest,
The heart region,
And notice what you feel here.
Is there any particular feeling,
Physical sensation?
Does it feel neutral?
Does it feel pleasant?
Is there anything unpleasant or uncomfortable?
The heart region is the area of feeling and emotions and your feelings and emotions can be felt as physical sensations in your body.
So notice what you are feeling currently.
Is it a restful feeling?
Is it a restless feeling?
Or it could even be,
I really don't understand.
I don't know what I'm exactly feeling.
That's okay.
Whatever you feel,
Let it be.
Be gentle with these sensations and feelings,
Simply breathing in and breathing out and letting these feelings flow in you.
When you are gentle with yourself,
When you open and allow your feelings and your emotions,
You automatically step closer to your heart space.
Now let us step into some reflection.
Allow yourself to look back at your day,
The last couple of days or your last week.
Take a few minutes to try and recollect,
To look at moments of goodness.
First,
In what you gave to others.
Maybe you helped someone,
You mentored your team,
You cooked for your family,
You listened,
You were there as a silent support.
Simple,
Small,
Everyday moments.
It could even be as simple as a smile or a greeting,
Exchanged.
Now also remember moments of goodness in what you have received from others.
Notice simple conversational exchanges,
A laugh,
Shared ideas,
Pondered on.
Recognize and allow these feelings of connectedness and well-being.
Notice incidents and moments that were enjoyable.
Notice the associated feeling of warmth and happiness.
Breathe in that feeling of connection,
Goodness and well-being deeply.
Take it into yourself.
With every breath you take,
Visualize,
Feel,
See your heart space experiencing a fullness,
A deep calm,
A deep comfort.
And with every breath you take,
See this feeling of well-being,
Expanding your mind,
Your consciousness,
Your awareness,
So that these moments become instinctively visible to you every day,
So that this awareness deepens.
Let it affect you positively and enhance your everyday interactions,
The way you look at your life,
Your work,
Events,
And the people around you,
And even yourself.
Breathe in deeply,
Breathe in deeply,
Breathe in well-being,
Breathe out,
Relax.
Let your face become gentle in expression.
Bring a small smile to your lips.
Let your breath relax.
Let your body relax.
Let your face and your body reflect a sense of comfort,
Restfulness,
And pleasant well-being.
Rest in this space.
Rest in silence for some time now.
You can continue in this meditative state if you would like to for some more time,
Or gently bring yourself out of the meditation with small movements.
