Sitting or, preferably lying down, allows your whole body to relax. Let it go loose, loosening, muscle to muscle. Watch your legs and feet, gradually they sink into the ground, as well as the buttocks, back, shoulders and head. The whole body is placidly supported by the ground. In each exhalation the body becomes more and more loose. The cheeks, the muscles of the face, the jaw ... They release, relax, printing on the face a soft smile that reflects the state of complete relaxation in which you are entering. We let ourselves be invaded by this wonderful calm, enjoying this being here and now, with nothing to do, just being here, being what we are, in a natural and spontaneous silence. We can observe our breathing, without intervening, without trying to control it, only by observing it, in its coming and going, in its natural flow. When inhaling the breath comes filling the abdomen and chest, exhaling the chest is emptied, and then the abdomen. Its flow is natural, smooth, very calm, very harmonious. If we feel this way, we can voluntarily lengthen the exhalation a little more, emptying the chest and abdomen well. Well, when emptying, we also empty ourselves, body and mind, clean and free. To be able to pick up, you have to let go, to take you have to give, if we don't have room to save, to fill us with the new, to be reborn. Thus, in each inhalation we are filled with air and life, health and love, and in each exhalation we release, we release everything, trusting that we will return to collect that life, that healing love, in the next inhalation. And we continue like this, with that respiratory intention, a few more moments. Enjoying this purifying breath, this light of inhaled life. We can visualize the air that enters and leaves, like an immense and bright light, that heals and cleanses us inside, and that expands out when exhaling, radiating harmonious light, healing and cleaning also outside of us. Next, we bring our hands to the center of the chest. And we remain so, noting the warmth of the hands on contact with the chest, at the level of the heart. Now, when inhaling, that white and radiant light penetrates from the hands to the heart, and when exhaling the light radiates from the center of the chest to everything that surrounds us, or where we want to direct the light, wrapping everything that we want with luminous love It is around us. Our heart feels the warm love that comes from taking the air, the calm light that invades it, providing serenity, kind comfort, infinite compassion. And all this expands when exhaling, beyond us. For the strength of the heart goes beyond ourselves, it has no borders, and everything heals and blesses. The heart opens, more and more, like an immense door that embraces and embraces everything. Healing, healing, loving, loving ... without judging, without condemning, without trying to control anything. Loving everything as it is, accepting everything as it is: this moment. Without asking for anything, accepting with gratitude all things and all beings as they are. Sending an infinite embrace of light in each inhalation and in each exhalation, to oneself and everything, feeling the unity, that we are one. We continue like this, in this visualization of love and light, which arises from the heart, filling our whole being, and all beings, to the entire universe. And when you want, you can finish this meditation. by Jos Manuel Mart nez S nchez www.prana.es Guided meditation to heal the heart by Jos Manuel Mart nez S nchez
