Welcome to this meditation to heal your heart,
To release negative feelings and emotions and to soothe your mind and your body.
Your heart is never really broken but it might be clogged by stuck emotions.
These can be sadness,
Anger,
Loneliness,
Sometimes guilt or any other emotion that is hurting you right now and holding you back from moving on.
Start by making yourself comfortable.
You might want to lie down on a mat or your bed or maybe you prefer to stay seated.
If you're lying down,
Place your arms alongside your body,
Palms facing up,
Just letting your body relax and melt into the floor.
If you're sitting,
Your legs might be in lotus position or your feet might be flat on the floor,
Whatever you prefer.
Just make sure that your spine is relatively straight as we want the energy to move freely into and through your body.
And rest your hands on your lap,
Palms facing upwards.
And just take a few moments to find a comfortable stillness in this position,
A moment to fully arrive here and now in the vertical dimension of time.
And place your awareness on your breath.
Emotions are energies in motion.
They are meant to pass through us.
They are temporary as long as we allow ourselves to fully feel them and to free them from our physical and energetical body.
When emotions are pushed down because they might feel too intense to experience,
They might be too distressful.
They then get stuck into our body and come back again and again,
Sometimes a long time later.
They clog our heart and hold us back from fully living our lives.
The purpose of this meditation is to allow yourself to fully feel these emotions that do not serve you and to use visualization to release them.
So let's just start by bringing a sense of calm,
Peace and safety into your mind and your body.
Take a few deep breaths,
Knowing that the in-breath brings nourishing oxygen into your lungs and to every single cell of your body.
Nourishing,
Energizing.
And also knowing that with each out-breath,
Any physical or mental tensions are leaving your body.
Giving yourself permission to relax with each breath.
And bringing your awareness to the crown of your head and feeling a deep sense of relaxation entering your body.
Maybe visualizing a soft,
Pure white light there,
Moving slowly into your entire head.
Your forehead is relaxing,
The space between your eyebrows is softening.
Your eyes are gently relaxing in their sockets.
All the little muscles around your eyes are softening now.
Your cheeks are relaxed,
So is your jaw.
Your tongue is softly moving down from the roof of your mouth.
Letting this wave of relaxation move down now into your neck and throat.
The light travelling through your body is bringing a deep sense of serenity.
And with each out-breath,
Any tension is now melting away.
Moving down to your shoulders and maybe taking a few deep breaths here,
Allowing your shoulders to relax and sink down into the floor or travel down further away from your ears.
Your upper arms are relaxing,
Your elbows,
Forearms,
The palm of your hands,
The thumbs,
The little fingers and all the fingers in between.
Your skin,
Your muscles,
Your bones and tendons are relaxing.
Realising this pure relaxing energy travelling down your chest and upper back now.
And into your solar plexus and mid back.
All the way down to your belly,
Your hips,
Lower back and buttocks.
If you feel any tension there,
Just direct your breath in this location and let the healing happen softening and soothing.
Your heart,
Your lungs,
Your digestive system,
Your kidneys,
All your organs who are doing this marvellous job at keeping you alive are relaxing.
Moving down into your lower body,
Sensing and feeling this light relaxing your thighs,
Your knees,
Your calves and shins,
Your ankles,
All the way down to your feet,
The soles of your feet,
The top of your feet,
The big toes and the little toes and all the toes in between.
Your entire body is relaxed.
And I would like you to continue using your amazing gift of imagination and invite a sphere of green light into your chest,
Into your heart centre.
The heart is the emperor organ,
The seat of unconditional love.
And the heart has this amazing ability to forgive.
As you breathe,
Feel this green light,
This green sphere of energy expand into your chest.
And I would like you to bring your awareness to this or these emotions that are hurting you right now.
I would like you to give yourself permission to feel these emotions.
You might want to ask yourself,
What do I feel?
Is it sadness?
Is it anger?
Is it loneliness?
Or maybe a deep sense of betrayal?
Am I feeling guilt?
Maybe guilt related to your children?
Maybe a sense of failure that somehow you have not been able to maintain a family for them?
Whatever it is,
Just get in touch with these emotions and feel them.
If tears appear,
Let them be.
It is a form of release and a very good sign that you are in touch right now with these emotions that are still present inside of you.
As you are feeling,
You might see people or situations in your mind's eye,
On the internal screen of your mind.
Just allow yourself to go there,
Even if it's uncomfortable.
See what you see,
Feel what you feel for a moment.
And I'm going to leave you for a minute with these emotions.
It's a good sign.
It's ok to cry,
It's ok to hurt right now.
It is necessary to feel these emotions in order to release them.
And you might want to pay attention to any physical sensations while you are allowing your difficult emotions to be.
Where do you feel these into your body?
Are they in your solar plexus?
Maybe in a shoulder,
In the throat,
In your heart space?
It can be anywhere really.
As women,
We tend to store heartbreak in our heart space and our hips.
Once you have that space,
Once you have a sense of this space,
Visualize your emotions as a dark,
Black little sphere.
It is there,
You can feel it with your emotions and visualize it with your mind's eye.
Remember that all emotions are temporary as long as we allow ourselves to feel them and to free them.
With each breath,
You will draw this black sphere into your heart space now,
If it's not already there.
You will allow it to travel all the way into the center of the green light of your heart space.
And as you breathe,
You notice that the deep,
Dark black color is now softening into a grey,
Getting lighter and lighter.
Knowing that these emotions have been embraced by your heart and are being thuzed now,
By your heart,
By your breath and that you are ready to release them.
Take a few deeper breaths and soon on the next out-breath,
Your heart space will open and free this dark sphere of emotions.
Your heart is always serving and loving you.
Take a deep breath in and on the breath out,
See your heart space open up and release the dark sphere.
It is now moving from the center of your chest through the green light of your heart,
Outside the boundaries of your physical body.
See this dark sphere travel up and up and up into the sky,
Across the clouds and as it reaches space,
It disintegrates into a firework of beautiful golden sparkles.
They sparkle in the night and vanish.
Feel your heart now,
Feel the lightness,
Feel the freedom.
And your heart space is now ready to close again,
Light and free from all these emotions that did not serve you.
Your heart is a place of unconditional love,
An inexhaustible source of unconditional love for yourself,
For your children,
For your friends and family,
For the world around you.
Your heart is an inexhaustible source of unconditional love coming to you from yourself,
From your children,
From your friends and family and from the world around you.
Knowing that with each breath you take,
You are free.
Knowing that with each intentional deep breath,
You have the ability to release all the emotions that might arise in the future and that are not serving you.
Just enjoy for a moment,
Enjoy your breath,
Enjoy the calm,
The freedom of your heart space.
And bringing your awareness back to your breath,
Breathing slowly and deeply,
Feeling the oxygen once again nourish your body at a cellular level,
Feeling calm,
Grounded and liberated,
Free.
Expanding your awareness to your physical body,
Maybe feeling your feet firmly grounded on the floor if you are sitting or the point of contacts between your body and the floor underneath you if you are lying down.
Expanding your awareness to the sounds around you,
Maybe you can hear life happening outside the room you are in.
And gently you can start bringing movement to your fingers and to your toes.
And when you are ready,
Take your time,
No rush.
You can open your eyes and start re-engaging with the world around you,
Feeling free,
Nourished,
Grounded and eager for what is to come.
