Hello,
My name is Nora and today I will be leading you in a heart meditation.
So first I want you to get as comfortable as you can.
It's important to feel comfortable.
Go ahead and you could sit cross-legged,
Supporting your knees and sitting on a cushion to help support your back and your six bones.
Or you can lie down if that's more comfortable for you.
You can also just shift as you need to to get more comfortable.
Okay,
So let's begin.
Go ahead and take all of your awareness within.
Go ahead and reconnect with your heart center.
I invite you to gently close your eyes.
You can keep them slightly open with your gaze inward.
Again,
Take a deep breath and reconnect with your heart center.
I invite you to place your hand on your heart center.
Okay,
Let's go ahead and take our awareness to the breath.
I'm going to count with you the breaths by counting the exhales and inhales from one to ten.
Okay,
Let's begin.
Inhale through the back of your heart and exhale through the front of your heart.
Nine.
Inhale through the back of your heart and exhale through the back of your heart.
Eight.
Inhale through the back of your heart and exhale through the front of your heart.
Seven.
Inhale through the back of your heart and exhale through the front of your heart.
Six.
Inhale through the back of your heart and exhale through the front of your heart.
Five.
Inhale through the back of your heart and exhale through the back of your heart.
Three.
Inhale through the back of your heart and exhale through the front of your heart.
One.
I invite you to take three more or five heart breaths on your own and you can go ahead and do that side breaths.
Go ahead and surrender to silence and stillness.
We will sit here for a minute or so or two.
Any thoughts and emotions that come up,
Just go ahead and be aware of them.
Don't attach to those thoughts.
Don't place any judgment.
Let them just pass you by like clouds in the sky.
Now I want you to shift your awareness to the perspective of the observer.
See if you can go ahead and really be aware of yourself sitting in the room.
Can you see yourself sitting in the room?
How does this make you feel?
Does this give you an awareness of what your heart needs today?
And look at yourself with compassion and love and kindness.
Again,
Let all those emotions,
Feelings,
Thoughts come to the surface as you're observing and looking at yourself sitting in this room in a cross-legged position.
And just take a deep breath in through the back of your heart and out through the front of your heart.
Let it all go.
Let those feelings,
Emotions,
Sensations,
Thoughts pass you by like clouds in the sky.
I want you to take your awareness to a place of stillness and calm,
Whatever that may be for you.
A mountain peak,
A still lake,
A beachy sand sitting on the beach looking up at the water,
A forest gazing at the stars at night.
I want you to go ahead and visualize that space.
And with that focus,
That awareness,
That visualization,
I want you to go ahead and set an intention for today,
For today's meditation.
It can be for anything,
For a relationship,
For a job,
For work,
Friendship,
For a person you love,
Something for yourself.
Set that intention for the day.
Make it very simple.
One sentence.
And let's go ahead and take another deep breath.
Gently bring your awareness back to your mind,
Back to your body,
Back to this moment,
Back to this space.
I want you to go ahead and just start wiggling your toes and shifting your body a little bit.
Come back to the room.
I want you to go ahead and gently open your eyes and reconnect with your surrounding space where you are now.
Connect with yourself,
Your body.
Blessings and namaste.
