This is a heart consciousness meditation.
Make your way to a comfortable seat or lie down on the back.
Close your eyes.
Take a deep breath.
Inhaling through the nose.
Starting to let go of any tension in the body.
Relaxing the shoulders,
The neck.
Letting go of any expression on the face.
Relaxing the belly.
The hips,
Thighs.
All the way down to the toes.
Release any tension.
Open the hands.
Palms face up to receive.
Palms down to ground.
Come back to the breath.
Deep inhale through the nose.
Exhale through the nose.
Notice how your breath feels in the body.
What is the texture?
Heavy and shallow.
Deep and relaxed.
Somewhere in between.
Breathing in and out through the nose.
Consciously start to deepen your breath.
Breathing into the belly first.
Letting it fully expand.
Then pulling the air into the chest and heart space.
Physically feel your belly inflate.
Feel the space that's created between each rib as every breath gets just a little bit deeper.
Feel your sternum lift and the breath swell into the base of the throat.
Feel your entire body expand with each breath you take.
Notice what sensations arise.
Is the breath stirring anything up?
Are there any parts of the body that are holding on to tension?
Is the breath getting stuck?
Once you feel fully embodied with the breath,
You can consciously trace the path of air flowing through your body.
Start to move your awareness,
Your focus,
To your heart space.
Continue to breathe deeply.
Start to envision your heart.
What does it look like?
What does it feel like?
Where exactly within your body is it located?
Feel the beating.
Feel the tempo of the pulse.
What does it feel like to have a pulse?
To have a heart?
To have blood emanating from the heart through the body?
What sensations arise in the body?
What do the sternum,
Chest,
And breasts feel like?
What does the space right behind the heart,
Between the shoulder blades,
Feel like?
Every time your brain tries to interject,
Supersede the process,
Come back to the sensation of your beating heart.
Explore that sensation with curiosity.
What is the texture of the heartbeats?
How does it feel to have a heart beating within your body?
Start to widen your awareness to the entire body,
Feeling into the sensation of your flowing energy.
Can you feel your pulse in your wrists and fingertips?
Can you feel it in the throat,
Behind the eyes?
What does it feel like to have a fully alive body captured in your awareness?
What parts of your body are you now noticing that you're focusing your awareness?
What new sensations arise?
Once you feel fully embodied with your life force energy,
Start to notice other sensations.
Feel the electricity emanating from your body,
The quality of the air around you,
The flow of the energy within the room,
The unseen objects behind you.
Keep practicing holding your awareness in your heart,
Feeling the interplay of energy within your body and all around you.
Slowly start to come back,
Wiggling fingers and toes,
Coming back to the breath.
Deep inhale through the nose and exhale,
Sigh all out.
When you're ready,
Slowly open the eyes.
Notice how you feel.
What new awareness can you tap into?
Thank you.
