6-minute meditation for your heart
Remove tension and focus on a healthy heart with this meditation led by Jacqui Barnett.
Transcript
JACQUI BARNETT: Welcome to this short relaxation practice.
We're going to use the natural tendency out breath to relax any unnecessary tension we notice through the body.
So taking time to find a comfortable position either sitting in a chair or lying on your bed, whatever
you prefer right now.
Feeling the weight of the body settling into the support of the chair or the bed
and taking a couple of deeper breaths, really allowing the weight of the body to settle.
So shifting awareness into the muscles of the face and the scalp, areas where we often carry lots of tension,
noticing any areas of tension in these muscles.
Almost imagine that you can breathe into those areas of tension. And as you breathe out, inviting those muscles to soften as best
you can. So on the in breath, we become aware of the tension.
On the out breath, we allow that tension to soften.
Noticing areas like the muscles around your eyes, your mouth, or your jaw.
And gently moving awareness from the face, the scalp into the neck and the shoulders.
Taking your time to bring a kind, open interest into these muscles.
Noticing any tension, imagine that you can breathe into that area.
And as you exhale, inviting those muscles to soften and let go.
Each time you breathe out, you might notice them softening a little more.
And shifting awareness from the neck and the shoulders into the arms. So all the way from the top of the arms
down to the tips of the fingers. Noticing how the arms feel.
The weight of the arms. And breathing into any areas of tension or contraction here.
And inviting a sense of ease and release as you breathe out.
Shifting awareness from the arms into the torso, noticing the chest, the stomach.
Breathing into any areas of tension or contraction in these parts of your body.
Inviting these muscles to soften and release as you breathe out.
And shifting awareness from the front of the torso to the back of the torso.
Again, breathing into any areas of tension here.
As you breathe out, inviting these muscles to soften and let go.
Shifting awareness from the torso, the back of the torso into the hips, the legs and the feet.
Noticing any muscles holding on or contracting in the hips and the legs.
And as you breathe out, inviting those muscles to rest and let go.
And shifting awareness from the legs and the hips to expand out to the whole body now.
Maybe inviting the whole body to soften a little deeper with every exhale.
Noticing how the whole body feels after this short relaxation.
And taking time to stay here as long as you like. When you do feel ready to transition
into the rest of your day, taking time to move gently, maybe fingers and toes having a stretch in any way
your body wants to move, and taking this relaxation with you
heart health
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