2:00

If you're moved to leave us for review, we'd

2:02

be grateful, and so will other

2:04

listeners. See, your review helps

2:06

them decide whether 12-minute meditation is for

2:08

them. But, for now,

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for you, here's Janae Johnson.

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Greetings. My name is

2:29

Janae Johnson. I am a

2:31

mindfulness, public health, and racial

2:34

healing innovator and the

2:36

founder of the Right Within Experience.

2:41

This is a practice to usher

2:43

us home for the holidays. In

2:46

her book, Real Love, The Art

2:48

of Mindful Connection, Sharon

2:51

Salzberg says, awareness

2:53

and love are qualities

2:55

we can rely on moment to

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moment. They help us

2:59

find ourselves when we've lost our way. They

3:02

protect us during whatever storms or

3:05

blowouts we undergo. And

3:08

they help us let go

3:10

of preconceived notions of

3:12

what we should feel or how life

3:14

should be at any given

3:16

time. It's

3:19

been quite a year. So,

3:22

in our time sitting quietly

3:24

together, we

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will explore a simple

3:28

heart math practice called

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quick coherence to

3:33

synchronize the heart, mind,

3:35

emotions, and body. We

3:39

will be present with ourselves in an

3:41

aware, kind, and loving way to take

3:44

respite from the storms and

3:47

renew strength and resilience. Please

3:50

be seated in a relaxed upright

3:53

position, tapping

3:55

your gaze or closing your eyes.

3:58

Sit with ease. Take

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a deep breath in and an

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audible sigh out. Today

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I invite you to come home to

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yourself, come home to

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your own heart. I

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invite you to acknowledge any

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sadness, loss, or uncertainty

4:26

you may have been experiencing. Hold

4:31

it gently and hold it

4:33

tenderly. I

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invite you to acknowledge your discoveries,

4:38

your hopes for passion. Hold

4:41

them lightly and with kindness

4:43

as well. Welcome

4:46

home. We

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come home to our hearts to

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heal, replenish, rest,

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and renew. Focus

5:01

your attention on the area of the heart.

5:05

Imagine your breath is flowing in

5:07

and out of your heart or

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chest area, breathing

5:12

a little slower and deeper than

5:14

usual. Exhale

5:16

to the count of five and

5:19

exhale to the count of five or

5:22

whatever rhythm is comfortable. If

5:44

you would like, you can place a hand

5:46

gently over your heart. Putting

5:53

your attention around the heart area

5:56

helps you center and

5:58

invite inner ease. Let

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yourself meet yourself in

6:09

a compassionate and easy way with

6:12

words like, so

6:15

glad you're here. It's

6:19

good to be with you. Today,

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with slow deep breaths through

6:28

the heart or chest area, rest

6:32

here. Now,

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let's create an experience of

7:18

renewal. On

7:22

the next breath, make

7:25

a sincere attempt to

7:28

experience a renewing feeling such

7:30

as appreciation or

7:33

care for something or someone

7:35

in your life. Re-experience

7:39

the feeling you have for

7:41

someone you love, a pet,

7:45

a special place, an

7:47

accomplishment with

7:49

simply focus on a feeling of calm

7:53

or ease. Rest

8:03

here. Staying

8:18

with the breath. Gentle,

8:21

easy breaths through

8:24

the heart or chest area. Welcome

9:04

home for the holidays. May

9:07

you have calm in the storms, ease

9:10

and grace. Thank

9:25

you for listening to this episode of

9:27

12-minute meditation from Mindful and mindful.org. I

9:31

hope you enjoyed practicing with us. We'll

9:33

be back in seven days with another meditation

9:35

for you.