This is a practice to usher us home for the holidays—“home” meaning to our inner selves, with love and care. In her book, Real Love: The Art of Mindful Connection, Sharon Salzberg says, “awareness and love are qualities we can rely on moment to moment…They protect us during whatever storms or blow outs we undergo.”
Awareness and love are qualities we can rely on moment to moment
Jenée Johnson, mindfulness, health, and racial healing innovator, and the founder of the Right Within Experience, guides us in this seven-minute meditation. We will explore a HeartMath practice called Quick Coherence that helps to synchronize the heart, mind, emotions, and body. This practice can help us work on being present with ourselves in an aware, kind, and loving way to take respite from the storms and renew strength and resilience.
A 7-Minute Guided Meditation to Come Home to Your Heart
Home for the Holidays: A Self-Compassion Practice
1. Please be seated in a relaxed, upright position. Drop your gaze or close your eyes and sit with ease. Take a deep breath in and an audible sigh out.
2. I invite you to come home to yourself, come home to your own heart. I invite you to acknowledge any sadness, loss, or uncertainty you may be experiencing. Hold it gently, and hold it tenderly. I invite you to acknowledge your discoveries, your hopes and passions. Hold them lightly and with kindness as well.
Welcome home. Welcome to our hearts to heal, replenish, rest, and renew.
3. Focus your attention on the area of the heart. Imagine your breath is flowing in and out of your heart and chest area a little slower and deeper than usual. Inhale to the count of five and exhale to the count of five, or find a rhythm that is comfortable. If you would like, you can place a hand gently over your heart. This can help you center and invite inner ease and coherence.
4. Meet yourself in a compassionate and easy way with language like, “I’m so glad you’re here,” “It’s good to be with you.” Stay with slow, deep breaths through the heart or chest area. Rest here.
5. Now, let’s create an experience of renewal. On the next breath, make a sincere attempt to experience a renewing feeling such as appreciation or care for something or someone in your life. Re-experience the feeling you have for someone you love, a pet, a special place, or an accomplishment.
6. Simply focus on a feeling of calm or ease. Stay with calm easy breaths through the heart and chest area.
Welcome home for the holidays. May you have calm in the storms, ease, and grace.
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