Awaken & Expand Your Heart

Beach Gu exits Make sure you are in a comfortable seated position.

And close your eyes.

And begin to breathe slower,

Deeper.

Focus on your exhale.

And see if you can exhale more than you usually do.

Releasing more air out of your lungs.

This will make your inhale deeper and fuller.

Notice the space,

The pause between the cycle of in and out.

Each pause a gap of complete stillness.

Breathe in this circular way.

Following the cycle of breath with your full attention.

Inhale.

Fully inhabit the pause at the top of your inhale.

Before you relax and let the breath go back out of the body.

Exhaling fully.

And notice the small pause at the end of the exhale before you breathe in.

When your mind wanders.

And you notice it gently and lovingly.

Bring your attention back to the cycle of breath.

And notice if you have any resistance or judgment.

It is normal to think during this process.

So let go of any expectation of should or shouldn't.

And celebrate each time you notice being swept away by thought.

And come back to the breath.

On your next in breath,

Breathe in a quality that you would like to cultivate more of in your life.

Would you like to be more kind,

Patient,

Loving,

Generous,

Peaceful,

Compassionate?

As you inhale,

Imagine that the energy of this heart quality is going into your body.

At the center of your chest,

Feeding your heart.

Imagine that this quality is expanding outward from your heart to different areas of the body.

Simply reaching and encompassing every cell with this energy.

Each inhale making this energy stronger.

Anchoring it more deeply.

And now focus on your exhale.

And as you exhale,

You are breathing out this heart quality into the world.

Feeling more peace,

Joy,

Love.

Whatever characteristic you chose,

Imagine it moving through the world.

And touching others.

Awakening that same quality in them.

Focus for a few moments now on the cycle of breath.

The pause at the top and bottom of the in and out breath.

And breathing in the energy of a positive heart quality.

And then breathing it out to expand into the world.

Cium you you you And slowly now bring your attention back to this room gently moving your fingers and toes and when you're ready you can open your eyes namaste