Hello.
Thank you for being here with me.
This is Petrina and welcome to this 15-minute daily heart healing meditation.
It's centered on healing grief,
Pain,
And suffering in your heart.
When you feel ready,
Find a comfortable position,
Either seated or lying down.
And when you get there,
Try to make yourself 5% more comfortable.
And gently close your eyes or bring them to a soft gaze,
Whatever feels safest in your body.
And start to take your awareness inward.
And check in on your inner landscape.
How are you doing?
Take a deep breath in through your nose.
And as you exhale,
Slowly release any tension that you may be holding in this moment.
And know that this time is for you to hold space for your heart to heal,
To soften,
To bring comfort,
To bring ease into your beautiful body.
We begin with a simple and powerful breathwork practice.
It's known as box breathing.
It's designed to calm the nervous system and to create space in your body.
Take a deep inhale through your nose and hold for a count of 4,
3,
2,
1.
Exhale for 4,
3,
2,
1.
Hold at the bottom for 4,
3,
2,
1.
We do it again.
Deep inhale through the nose,
4,
3,
2,
1.
Hold for 4,
3,
2,
1.
Exhale for 4,
3,
2,
1.
Hold for 4,
3,
2,
1.
Take a few more of those box breaths at your own pace,
Sending a message to your nervous system that you're safe and that you can take comfort in this feeling of calm.
Now gently bring your awareness to your body.
We're going to slowly move through each of the energy centers within our body,
Clearing space for healing.
We'll start at the root,
At the base of your spine,
The root chakra.
Feel a deep sense of grounding,
As if roots were extending from your root center into the earth beneath you,
Offering stability and security in your body.
And then gently glide your awareness to your lower belly,
The sacral chakra.
This is where heavy emotions live.
Let them soften,
Create space for flow and release.
And then slowly glide your awareness to your solar plexus,
Just above the belly button.
Feel a sense of warmth,
Release tension,
Tightness that you may be holding in your core.
And then very slowly and mindfully,
Glide your awareness to your heart center,
The center of your chest.
And pause here.
And now imagine a soft emerald green light glowing in your heart space.
And with every exhale,
Let this light expand.
And with every inhale,
Let it get a little bigger,
Bigger and brighter.
And as you exhale,
Let it clear away grief,
Pain,
Suffering.
Move your awareness to your throat.
Feel the base of your throat.
Notice a softening in the center of truth.
And then move your awareness to your third eye,
The center between your eyebrows.
And connect to the deep sense of clarity and peace.
It starts to fuel your body.
Slowly move your awareness to the top of your head,
Your crown chakra.
And then envision a connection to something greater than yourself.
Feel trust emerge through your entire being,
Knowing that you are loved,
You are protected,
And you're supported in this moment.
Now bring both hands and let them gently lay on your heart space.
Feel the warmth of your palms against your chest.
And start to imagine your heart.
And the light continues to expand in your heart.
With each breath,
Open your heart space.
Let it bloom with love,
With compassion,
With peace.
Notice your natural breath.
Inhaling all that is good.
And exhaling all that is no longer serving you.
And as you inhale,
You're breathing in pure love,
Compassion,
Healing,
Light.
Exhale,
You're letting go of sorrow,
Fear,
Pain,
Discomfort,
Dis-ease,
Resentment.
Anything that you are holding that is not serving you,
That is not nourishing your heart.
Breathe into it.
And release it.
If there's grief in your heart space,
Acknowledge it with kindness.
And assure it with these words of affirmation.
I see you.
I honor you.
And I release you.
Grief.
I see you.
I honor you.
And I release you.
I see you.
I honor you.
And I release you.
Let this pain surrender into the hands of the universe,
Into the hands of the divine.
And surrender it with trust,
Knowing that it knows what to do.
Now feel a deep sense of love wrapping around your heart.
Feel a soft embrace.
And know that you're safe,
You're loved,
You're safe,
You're held,
You're healing.
Now silently repeat these affirmations.
Either out loud or silently in your heart.
I allow my heart to heal at its own pace.
I allow my heart to heal at its own pace.
I allow my heart to heal at its own pace.
I am worthy of love,
Peace,
And joy.
I am worthy of love,
Peace,
And joy.
I am worthy of love,
Peace,
And joy.
My grief is honored,
But it does not define me.
My grief is honored,
But it does not define me.
My grief is honored,
But it does not define me.
I send love to every part of myself that needs healing.
I send love to every part of myself that needs healing.
Notice the calmness,
The peace,
The gentle ease flowing through your being.
Let it settle,
Let it integrate,
Let it take hold.
And when you feel that peace,
That joy,
That joy,
That joy,
Take a deep breath in through your nose,
Holding gratitude for this moment,
And then gently and slowly exhale softly,
Surrendering into peace,
To calm,
Ease,
Healing,
Love,
Light.
And when you feel ready,
There's no rush,
There's no sense of urgency,
Take your time to slowly start to make your way back into the space,
Back into your body,
And noticing the clarity,
The calm,
The focus,
The ease,
The comfort that you've just created for yourself,
Let it take hold,
Let it radiate through your entire being,
And let it serve you through the rest of your day,
Your evening,
Or your night.
I hope this meditation leaves you a little calmer,
A little kinder,
A little more peaceful,
A bit more joyful.
Come back and practice,
Try practicing for 21 days.
The science has now shown and proven that consistent practice for 21 days can change your physiology,
And will bring you peace,
Ease,
Comfort,
And healing.
And as always,
From my heart to yours,
Until we meet again,
Together we say,
Namaste.
Thank you for your practice,
And I will see you soon.
