0:09

Have you ever run into someone like at

0:11

the grocery store and they're like, hi, how

0:13

are you doing? And without thinking, you're just like,

0:15

I'm good. How are you? Well,

0:17

I think that sometimes we just

0:19

respond. Oh, I'm good. How about

0:21

you? But we don't actually think

0:23

about how we're doing. And when

0:25

it comes to saying I'm good,

0:27

let's mean it. Let's actually be.

0:29

Good. And if you listen to

0:31

Mindful in Minutes, I know you've

0:33

probably heard about Headspace. And Headspace

0:35

is the app that helps both

0:37

me and 100 million people with

0:39

their mental health and well -being with

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guided meditations, mindfulness practices, breathing, calming

0:44

exercises, and so much more. And

0:46

I have always loved Headspace. I

0:48

love their meditation practice, especially they

0:50

have like when you first sign

0:53

up for the app, they give

0:55

you this like learn the basics

0:57

of meditation course that you can

0:59

take, which I think is really good.

1:01

But I also love going even

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beyond their meditations and listening to their

1:05

music for focus. They have a

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white noise and sleep sounds track that

1:09

I love and also the binaural

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beats, which I love to listen to

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like while I'm working. And so

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they have amazing meditations and mindfulness, but

1:18

they also have that music that

1:20

I love as well. And the app

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has customized personal approaches just to

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help you navigate through whatever your going

1:26

through in life right now. So if

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headspace.com slash 60 mindful.

1:50

Hello, everyone. Welcome to

1:52

this episode of the Mindful

1:54

In Minutes podcast. I'm

1:57

Kelly and today I'm going

1:59

to be leading you through

2:01

heart chakra healing meditation. So

2:03

we will be working with the

2:05

heart center. It's our

2:07

energy center of love, forgiveness,

2:10

emotional well -being, compassion, all of

2:12

that. And we're just going to

2:14

work on activating the center

2:17

and really letting it bloom and

2:19

hopefully bring you some soothing

2:21

and healing and loving energy into

2:23

your heart. So

2:25

when you're ready, you can

2:27

begin by coming to a

2:29

comfortable meditative position. This

2:33

could be sitting up with

2:35

a long spine and soft shoulders.

2:38

If you prefer, you could lay

2:40

down, but just make sure

2:42

that you can breathe without anything

2:44

getting in your way. And

2:50

once you find that comfortable position,

2:54

Allow your awareness to drift

2:56

to your breath. Feel

3:01

the breath moving in and out of

3:03

your body. Just

3:08

feel the cool air move in.

3:12

And notice the warm air moving

3:14

out. Just

3:21

taking a moment of gratitude for this

3:23

breath. for

3:27

the gift of life that's here with you

3:29

right now in this moment. And

3:35

just feel the nourishing

3:37

breath in and notice

3:39

the calming breath

3:41

move out as you breathe

3:44

with ease. And

4:00

now connect to your heart center. Just

4:05

visualize it. How

4:11

is it feeling right now? What's

4:18

happening in your heart? How

4:24

does it feel? What

4:26

does it look like? Maybe

4:29

it feels cold or hardened. Or

4:33

maybe it feels like it's surrounded by

4:35

cement. It's heavy. Perhaps

4:38

it feels sensitive and raw. There's

4:42

no wrong answer here. But

4:45

just check in with your heart without judgment. How

4:49

does it feel and what does

4:51

it look like right now? and

5:14

now return your awareness to your

5:16

breath. On

5:21

your next inhale, imagine

5:24

green light pouring into

5:26

your body through your nostrils,

5:28

down your throat and

5:30

directly into your heart. Then

5:35

as you breathe out, feel

5:37

some of that sensation that's currently

5:39

in your heart. whether

5:41

it be cold, hard, sensitive,

5:43

heavy, whatever it is, feel

5:46

some of that leave on your breath out.

5:50

Inhaling that big,

5:53

bold, green, loving

5:55

light energy and exhaling

5:57

anything that you no longer need

5:59

in your heart released.

6:13

And just continue

6:15

with this inhalation

6:17

of loving green

6:20

light energy to

6:22

the heart and

6:24

the exhalation releasing you

6:27

no longer need in this space. And

7:00

now your awareness to

7:02

your heart center. See

7:07

the big bright green

7:09

energy that's surrounding

7:11

your heart. Allow

7:20

it to begin to break

7:22

away any feelings of anger,

7:25

resentment, heaviness,

7:27

sadness, self -loathing

7:29

or doubt. It

7:32

all just begins

7:35

to melt away as

7:37

self Your heart

7:39

is surrounded by that

7:42

big bright beautiful

7:44

green energy. Just

7:53

letting that green light do the work.

7:56

It gets bigger and brighter

7:58

with every inhale. and

8:00

more and more of those

8:03

feelings that ready to

8:05

release or let go on

8:07

the exhale. And

8:38

we'll now begin to

8:40

repeat a few positive

8:43

phrases to ourself. So

8:46

your next inhale, think

8:48

inhale. When

8:51

you exhale, think exhale. And

8:54

then tell yourself, joy

8:56

fills my heart. And

9:02

inhale. exhale.

9:09

My pain is released and

9:11

my heart is restored. Again,

9:17

inhale, exhale.

9:24

Love moves through me

9:26

with ease. Inhale.

9:35

Inhale, Exhale.

9:43

Grudges and unhealed are

9:45

released. Then

9:53

inhale. Exhale.

10:00

My heart is compassionate and

10:02

caring. Inhale.

10:11

Exhale. Exhale

10:15

I love myself

10:17

unconditionally. Inhale

10:31

Inhale. So much

10:33

love surrounds

10:35

me. Inhale.

10:42

Exhale. Exhale.

10:46

I forgive others

10:48

and I forgive

10:50

myself. Inhale.

10:59

Exhale. I

11:03

am surrounded by love. Inhale.

11:10

Continue to focus

11:12

on this green light.

11:18

See it swirling

11:20

and bathing your

11:22

heart in this

11:24

universal healing, loving

11:26

light energy. Allow

11:33

light to do any work that

11:36

needs to be done here. Let

11:41

it support you anything

11:43

that you need. And

11:46

just focus on that

11:48

green light in your

11:51

heart. Allowing

11:53

your heart to

11:56

be open, loving.

11:58

and light. And

12:43

now taking a final moment, just

12:47

take your hands and

12:49

place them on your

12:51

chest, feeling the

12:53

warmth of your hands

12:55

on your heart

12:57

center. taking one last

12:59

moment to connect

13:01

here with this space

13:03

and in that

13:05

energy of love and

13:07

compassion. And

13:14

we'll take a big deep

13:16

breath in through the nose

13:18

and open mouth exhale, sigh

13:20

it out, letting go. We'll

13:23

take opening

13:26

your eyes and completing

13:28

your meditation practice. Thank

13:32

you so much for being here today.