MEDIT▽TION:

HE▽RT HUM

Find yourself a comfortable seat either sitting upright in a chair or cross legged on the floor with/ without cushions. You want to be comfortable, sitting with a straight spine, relaxed shoulders and arms, with the left palm on your chest and the right palm on top of the left. 

Close down the eyes and start to relax. 

Bring awareness to your breath, just observing the inhale and exhale of air through the lungs.  The belly rising and falling the chest pressing up and down against your hands. 

Relax the shoulders and let them drop away from the ears, feel the spine getting a little taller. 

Start to deepen the breath now.  Drawing the Air through the heart and chest, down into the belly. 

Every inhale bathing the heart. Every exhale clearing the heart.

Maintain the deep breath drawing air through the heart into the belly and then clearing the heart on the way out. Keep doing this until you feel settled and connected with the breath flowing in and out passing through the heart.

Then bring you awareness to your hands.  Feel the hands rise and fall with the breath.  (10 breaths)

Feel the beat of the heart in the palm.  Maintain the breath while you feel the beat of the heart.

You may now start to notice a humming sensation around the hands.  As you feel each heart beat you start to feel the humming of energy around the hands.  Connect with this hum, allow it to resonate through the hands, let it fill your chest and expand the heart energy.  With each inhale the heart fills and each exhale the heart hum expands.

Feeling the humming energy of the heart start to focus on the inhale feeding the heart and the exhale expanding the heart.  Each inhale the heart hum becomes stronger and on each exhale the heart grows.  Feel the heart hum expanding out over the shoulders.

With the next exhale feel the whole chest, upper back and shoulders humming with the heart energy. 

Feel the heart hum expand up over the head, and down over the belly and lower back.

Inhaling to bring love and light into the heart, exhaling to spread the heart hum down over the hips and legs.

The whole body humming as the heart hum creates a bubble of energy around you.

Each inhale the heart is fed and in every exhale the hear expands and covers the body with the heart’s hum.

Maintain the breath and heart hum.

Feel the heart's energy.  Feel the Love. Feel the Peace. Feel the Acceptance.

Bath in the energy of the heart hum. Stay here for as long as you like.