The Secret Power of Stillness and the Moving Heart
Guided movement meditation by Antra Kalnis Borofsky
I'm inviting you to gently close your eyes…
Take a deep breath…
Allow yourself to settle deep inside,
letting all the sounds of what's happening around you fade a little bit,
be a little bit more distant…
And as you breathe,
and settle into the safety of your body,
notice whatever sensations are arising, and welcome them…
Notice the waves of feeling, and as you sense them,
breathe even more deeply into the sense of movement in your body,
allowing the inhale and the exhale to expand…
…
It's expanding into your arms…
expanding into your face…
expanding into your legs…
Sense the breathing in, and allow deeply the deep breathing out,
as if there's a gentle rocking inside you,
a cradle for your heart,
as you breathe in and gently breathe out…
…
And notice whether there's love present in your heart,
or fear, or sorrow…
Allow yourself to feel the shape of this through your breathing…
Maybe your breathing is tight and quick,
or maybe your breathing feels heavy and labored…
Maybe it feels expansive and full…
However it is, allow yourself to use that wave of breath, that wave of feeling,
to fill your arms,
to fill your face,
so that each time you breathe,
your whole body is breathing…
So you're breathing in, and your arms rise,
and you're breathing out, and your arms lower…
Your elbows, your arms, in, up, and slowly sinking down…
Feel the deliciousness of the movement, however it is for you…
…
Now I invite you to very gently touch your face…
Feel the intensity of your fingertips on your skin…
So touch yourself delicately,
as if your breath is just whispering,…
I am here…
I love you…
You are safe…
…
I am here…
I love you…
You are safe…
And gently, very gently, just very slightly,
open your eyes so you can see the outer world
and allow it to come into you…
…
Whatever you see, there's nothing to do…
Just allow it to come to you…
Allow the sounds to come to you…
And gently…Close your eyes again…
Come back inside…
Feel the wave of breathing, deep and gentle…
Savor it…
…
This is your life…
You are alive…
And gently open your eyes,
and stay connected to this breathing,
this breathing out, and breathing in, breathing out…and in…
And gently close your eyes again,
and see if you can sense the quivering aliveness in you.
…
And with your hands on your chest, feel the warmth…
Allow the warmth to radiate into your body…
…
Allow this warmth…
To be your love, your love that you want to extend,
and the love that you need to receive…
…
So you're letting warmth out, and you're letting warmth in, out and in…
and offer yourself these thoughts…
I am loved…
I am safe…
I am loved…
I am safe…
…
I see you…
I see you…
…
And I am letting you see me…
Letting you see me deeply…
…
Thank you for seeing me…
…
Thank you for seeing my heart….