Welcome to this short meditation to take a moment for you and your heart.
I recommend you doing it in the morning or in any moment of the day where you just feel you need a little break to say hello to yourself,
To your heart.
And maybe even before a journaling practice.
So make yourself comfortable.
Sit with your back straight.
Roll your shoulders back.
Close your eyes.
And just start with focusing on your breathing.
Breathing in.
And out.
And out.
And allow yourself to fully arrive in this meditation with every breath a little more.
And more.
And maybe you want to put your hand on your chest.
On your heart.
And our spiritual heart is a little bit in the middle.
Just see where you want to put your hand.
In the middle of your chest.
Feeling how your chest goes up and down when you're breathing.
Instead of breathing into your heart.
Focus your attention on how the air is traveling into your heart while you're inhaling.
And traveling out through your heart when you're exhaling.
And just breathe.
Having all your attention on your heart.
Filling it up with new energies,
With every inhalation.
And letting go of everything that's not serving you when you exhale.
Breathe.
And say in your mind,
Hello me.
Hello heart.
I'm here now with you,
My heart.
Present.
I'm putting all my attention to just be with you.
And whenever there's a thought coming up,
Just bring your attention back to your heart.
To your breathing.
Keeping breathing in and out through your heart.
Thank you heart for beating for me every day.
Every hour.
Every minute.
Every second.
For joining me in this light.
Your heart starts smiling to you.
Saying thank you.
Thank you for taking this time to just be with me.
And while you keep breathing in and out through your heart.
You might start to feel the sensation of being connected.
Maybe you feel a little sensation in the area of your chest.
Maybe a light pressure,
A tingling.
Maybe something is stuck or it's flowing.
Expanding or going inwards.
Let the sensation be what it is.
And just feel it.
And keep breathing into it.
And allow yourself.
With every breath you're focusing your attention on your heart.
To go a little bit more deeper.
To go more inward.
To just be within you.
And maybe some thoughts are coming up.
With which you want to have a conversation with your heart.
Any thoughts that are maybe you're struggling with.
You want to get a reply,
An answer from your heart.
Or just some thoughts you want to communicate to your heart.
Anything you're grateful for.
You want to celebrate.
Just see whatever is coming up for you in this meditation.
And take this moment to tell it to your heart.
And just listening what it replies.
It might reply in thoughts,
In images,
In body sensations.
And always keep breathing in and out through your heart.
Feeling the sense of connection.
Relaxing into the state of just being.
You don't need to do anything else in this moment.
Just be.
And take a last deep breath into your heart.
And out through your heart.
And with the next inhalation,
You start to imagine a light.
A light that starts shining in your heart.
And with the exhalation,
Let this light shine out from your heart.
From your body.
Building a ball around you.
This protection light.
That joins you now in the rest of your day.
And gift yourself with a little of more inhalations.
And exhalations.
Imagine how this light ball gets activated.
More and more.
And stay as long as you want in this meditation.
As long as you feel your heart wants to communicate something to you.
Or you want to ask something to your heart.
Or you just want to be.
And whenever you decide to open your eyes again.
Keep this connection to your heart.
Stay in this feeling.
And keep shining in this light ball.
Breathing in and out through your heart.
