I want you to find a comfortable seated or laying down position.
We're gonna spend a few moments in this meditation reconnecting with our heart and shifting our emotional state.
And so I invite you to close your eyes and begin focusing on the rhythm of your breath.
And maybe at first it is just noticing what is my breath doing?
Where are my inhales and my exhales?
Are they shallow or deep?
Are they up in my chest or down in my belly?
And maybe over the next three or four breaths you begin to expand and explore the breath.
Breathing in through the nose,
Bringing that breath down into the belly.
Maybe filling up your chest at the very end and then having a nice slow and long exhale.
Letting your body soften as all the air effortlessly leaves your body.
And I invite you to enjoy a moment of pause and stillness after all the air has been emptied out of your body.
There is this beautiful moment of stillness between our breaths where we can find healing,
Growth,
Wisdom.
And so I encourage you not to necessarily rush past that small moment of stillness but instead enjoy the inhale.
Take your time with that long restorative exhale and then savor that small moment of stillness between breaths.
And with your next breath I'm gonna invite you to bring all of your attention into the area of your heart or your chest.
I invite you to imagine your breath flowing in and out of your heart or your chest area.
Breathing a little bit slower and a little bit deeper and just establishing a comfortable rhythm and pace where your breath is fully connected with your heart and your chest area.
Keeping all of your attention in the area of your heart and your chest,
Imagine your breath flowing in and out through your heart or your chest area.
Breathing slower and deeper with every breath and sustaining that comfortable renewing pace and rhythm.
And as you continue moving the breath in and out of the heart and chest area,
I want you to bring to mind something that you are grateful for today.
Something in your life that no matter the highs and lows,
The ups and downs,
The challenge and adversity,
This thing is there for you.
It is always there.
And first I want you to bring the picture of this thing.
It may be a person or people,
A place,
A thing,
A memory.
An experience.
Bring it to mind.
Bring it to life in your mind's eye.
And then I want you to imagine drawing in that feeling of gratitude,
Joy,
Love,
Appreciation,
Whatever the sensation and feeling that you have with that thing.
Draw it in with each inhale into your heart,
Into your chest area,
And anchoring that feeling or renewing emotion in your heart and your chest on the exhale.
And see if with every inhale you can bring more of that feeling,
More of that sensation to fill up your heart and fill up your chest.
And maybe even noticing that with each breath that feeling,
That renewing emotion,
Begins to radiate and expand.
Expanding down your core,
Down your legs,
All the way to your toes.
Expanding to wrap around your shoulders and down your arms to your fingertips.
And then with the next inhale you notice it radiating upwards,
Up your neck,
Your back,
The back of your head.
Wrapping around your face,
Your jaw,
Your eyes.
Melting away and softening any of that tension as that feeling of gratitude and appreciation washes over you.
And maybe you just take one or two last breaths where you notice that renewing feeling actually radiating outside of your body,
As if it is covering your entire body and actually radiating outwards to the world and the people around you.
And then when you're ready you can just let that feeling,
Let that sensation slowly drift away,
Knowing that you have given your heart everything it needs today.
You can take one final big cleansing breath,
Inhaling in through your nose,
Down into your belly.
Letting everything go with a nice big exhale,
Even giving a sigh if you'd like.
And then when you're ready you can open your eyes.
Take a moment to notice how you feel,
What's changed,
Before you set forward into your day.
