Meditation On The Heart

Meditation on the heart please find a comfortable sitting position that allows you to sit straight and be both comfortable and alert and when you're ready close your eyes and take three full breaths let your exhalation be longer than the inhalation breathing in fully and breathing out fully slow and long rest in the natural pause that exists after each breath and sensing the next inhalation arising naturally by itself gradually nourishing your body with air and then let your breath flow easily no need to direct it in any way and keep your attention with your breath sensing your whole body breathing now mentally scan your body and see if there are any areas of tension relaxing your face the area around your eyes relaxing the tongue your jaw softening wherever possible noticing any tension in your shoulders your hands your belly with each inhalation you're creating more space and with each exhalation you're letting go a little bit more whenever your mind starts wandering you just gently guide it back to the sensation of your breath now place your attention on your heart how does your heart feel like in this moment does it feel light and free or a bit heavy and constricted just notice whatever is present really feeling your heart reaching your chest and if you like you can bring a hand or both onto your chest whenever your arms get heavy you place them down again maybe you're sensing how your heart is gently being rocked by your breath and sometimes you can even sense our heart beating and see what is present for you right now and with each breath you're creating more spaciousness in your heart and if this feels right for you then I'd like to invite you to evoke a sense of peace and loving care you can do that by remembering a situation could be real or imagined a situation where you felt safe and loved this could involve a place perhaps somewhere in nature perhaps and de Kloet's the person that loves you a furry friend that brings you much joy or perhaps there's a sense of a spiritual being that holds you with loving care just pick what comes it most easily really sensing how with each breath you're taking in the sense of peace and loving care and each breath is creating more spaciousness in your heart I'll stay with this feeling of being nourished being held in love and care and think of a situation in your life that has been difficult no need to get into the whole story just remember the feeling of difficulty in the background while you're still experiencing your loving heart perhaps you can sense the tremendous strength of your heart your heart that is big enough to hold it all the joy and the pain the laughter and the tears our courage and our fears and how they all how they all belong resting in this spacious courageous heart of yours as you're still sensing your heart perhaps you notice how it naturally radiates loving care how it naturally radiates for yourself and for others feeling the rhythm of your breath coming and going and with each inhalation you are receiving loving care and with each exhalation you're giving loving care let us stay here for a few more breaths I'm feeling your whole body breathing being nourished being safe and being loved