Relax.
Taking this time to breathe into the heart.
Opening our heart center in this practice.
You can begin this practice sitting up or lying down.
Whatever feels most relaxing and suited for you today.
We will be breathing in and out of the mouth for this practice.
Focusing all of our attention and awareness on the heart.
To begin,
Taking a nice deep breath in through the nose.
Exhaling,
Closing down the eyes,
Bringing all of your attention and awareness down to the feet.
Nothing to do,
Nowhere to be,
No problem to solve right now.
See if you can notice sensations in the body.
And what feelings would you describe these sensations to be?
Happy?
Sad?
Frustrated?
Irritated?
Notice the sensations that we call these emotions.
All sensations are welcome.
Safe to feel it.
Safe in your body.
And safe to experience this.
And bring all of your attention and awareness to the heart.
Start breathing deeply into the chest.
Expanding the chest as you breathe.
Breathing from shoulder blade to shoulder blade.
Just getting a sense of what it feels like to breathe fully into the heart.
And let's begin our first round of breathing.
Exhaling on the next breath completely empty,
Empty,
Empty,
Empty.
Breathing in through the mouth nice and deep.
And letting go.
Breathing in.
And letting go.
Keep going.
Almost there.
Last breath.
Breathe it in.
Hold it.
Hold it.
Hold it.
Squeeze the heart.
Squeeze the body.
And slowly let it go.
Noticing sensation in the body.
Does it feel lighter or heavier?
Warmer or cooler?
Prickly or tingly?
Can you remember a time where you felt really happy?
Really open and really loved?
As you bring that memory to mind,
Can you notice what it feels like in the heart?
Stretching sensation from shoulder to shoulder.
And what would it take to open up 1% more?
Give yourself permission.
Feel it.
Open.
And let's begin our next round.
Exhaling the breath completely empty,
Empty,
Empty,
Empty.
Breathing in through the mouth nice and deep.
And letting go.
Breathing in.
And letting go.
Keep going.
Almost there.
Last breath.
Breathe it in.
Hold it.
Hold it.
Hold it.
Squeeze the heart.
Squeeze the body.
And slowly let it go.
Noticing sensation in the body.
Noticing the heart.
Can you bring to mind one person that you love and makes you feel loved?
See them clearly.
Feel them clearly.
Extend that loving energy to them right now.
Fill up the room around you with this feeling.
Expansive.
Open.
Unconditional.
Unconditional.
Hold this feeling into our final round.
And on your next breath emptying out the lungs completely empty,
Empty,
Empty,
Empty.
Breathing in through the mouth nice and deep.
And letting go.
And letting go.
Keep going.
Almost there.
Last breath.
Breathe it in.
Hold it.
Hold it.
Hold it.
Squeeze the heart.
Squeeze the body.
And slowly let it go.
Noticing sensation in the body and the heart.
And bring to mind little you.
Young.
Curious.
Not yet experiencing the challenges of the world.
Can you love them?
Extending your love to that little version of you.
What do they need from you?
To feel loved,
Appreciated,
Seen,
Supported.
Give that to them.
Right now.
And only when you're ready you can let them go.
Feeling that love that is always with you.
Always accessible whenever you need it.
Thank you for practicing.
