Hi friend.
If it's the kind of heartbreak where you can't see past the pain,
The confusion,
Or sorrow,
Feel free to join in.
If it's the kind of heartbreak that came out of nowhere,
That was unexpected and sudden,
Feel free to join in.
Or if it's the kind of heartbreak that you waited on and you knew was coming,
Feel free to join in.
In this practice,
We'll take a moment to settle our hearts,
To repair and find ease,
Even just a little.
Entering into our practice in an upright position,
If it's better for you to be lying down,
Feel free to do so.
Together we'll breathe in for 3,
Hold at the top,
And exhale for 6.
Breathing in for 3,
2,
1,
And holding.
Exhaling for 6,
5,
4,
3,
2,
1.
Breathing in for 3,
2,
1,
And holding.
Exhaling for 6,
5,
4,
3,
2,
1.
Once more,
Breathing in for 3,
2,
1,
And holding.
Letting this breath go for 6,
5,
4,
3,
2,
1.
Bringing your breath back to a natural rhythm.
Allowing the body to take in oxygen from the outside world.
Each breath nourishing the body,
The mind,
And the heart.
And I welcome you to notice each moment of pause between each cycle of breath.
The space after the exhale.
Not trying to hold the breath or force it,
But just noticing each pause after you breathe out.
What's it like for you to pause here?
What's it like to rest in this moment of transition?
And as you pause after each exhale,
See if you can direct your awareness towards the heart.
As you breathe in,
The heart lifts.
And as you breathe out,
It softens.
With the pause,
Bringing a stillness.
Lifting in,
Breathing in.
Softening out,
Breathing out.
Resting in stillness here.
In,
Out,
Here.
And now I welcome you to join in on repeating these phrases towards your heart space.
You could place your hand on the heart,
Should you wish.
And soften into the shoulders.
Repeating these aloud or in your head.
May my heart soften.
May my heart heal.
May my heart rest.
May my heart soften.
May my heart heal.
May my heart rest.
And now bringing to mind your partner,
Lover,
Or someone else in mind.
Seeing them in your mind's eye and sending them these words.
May your heart soften.
May your heart heal.
May your heart rest.
May your heart soften.
May your heart heal.
May your heart rest.
And directing these words to the world.
May hearts soften.
May hearts heal.
May hearts rest.
May hearts soften.
May hearts heal.
May hearts rest.
Slowly letting these words go.
If your hands are on the heart,
You can return them to the lap or by your side.
Returning your gaze back to the breath.
Watching the lifting and softening of the chest and belly.
When you're ready,
Sensing into the environment around you.
Inviting the world back in.
Slowly you can allow your eyes to open.
Returning back here.
As you move through your day,
I welcome you to rest in moments of pause.
These moments of pause are for the heart to find a sense of tender care for your situation.
Perhaps this may be taking a pause in between breaths,
Just like we practiced today.
Or a moment of pause as we move through tasks.
Our hearts need care and attention,
Especially during this difficult time.
And remember,
You are loved and whole and complete.
Take good care.
