Calm Point is a soft landing for busy minds that need a break—delivered weekly to your inbox every Wed. All Calm Point meditations are on Spotify.
SPACIOUSNESS.
The holidays are a time of the heart. A place where we hold both heaviness and the expansion of warmth, love, and connection with our loved ones. Sometimes we need the reminder that we can create space within—to hold it all. May these practices serve as a string around your finger.
Continue reading under Inward Reflections to learn how to guide yourself through practice for tending to your heart and releasing tension. (A personal favorite practice.)
Meditation Practice
10-minute spaciousness meditation. This meditation helps you release tension and stress creating spaciousness within. The meditation ends with a prompting question to listen to the whispers of your heart. Remember this may be new to you. Be kind to yourself as you learn to practice. Some days it comes easier than others but over time it strengthens. Easy does it and begin again. :) Listen here.
Daily Intention: “May I have an open heart.”
Use this intention practice to create spaciousness within. Letting go and letting be anything that covers the expression of the heart. Want to set your own intentions? Here’s how.
Bonus: Inward Reflection
A Practice to Tend to your Heart.
“Look into your situation and see how rich you are inside. See what you have in the present moment is a gift. Without waiting any longer, begin to practice right away.”-Thich Nhat Hanh
Part 1:
Step-by-step Practice to Calm the Mind (spaciousness)
Find a place to sit or rest your body. You are also welcome to practice while walking.
Close your eyes. (optional)
Bring attention to your breath. Breathe in and breathe out with your own rhythm a few times.
Gently scan the body and release any areas of tension (jaw, forehead, abdomen, etc.) Invite yourself to calm the body.
When ready, breathe in and repeat the word “spaciousness” internally.
Breathe out and repeat the word “spaciousness” internally.
Repeat phrases as needed. (3-5 breaths)
Release the attention to your breath and the word and pause for a moment of stillness
Part 2:
Step-by-step Practice to Tend to your Heart
When ready ask yourself, “What does my heart need today?”.
Without any force or judgment gently sit with the question.
Allow any words, phrases, emotions, ideas, etc. to come to your awareness. Hold this awareness for as long as it feels nourishing to you.
Hold that answer in your mind and assure yourself that you will remember.
Let go and return to your breath.
Breathe in and out.
Smile at your capacity to create space and tend to your heart.
Audio recording of this practice is available here.
Dive Deeper with Journal Prompts
What to do with the messages of your heart? How to share them with others? Take a screenshot, print, or copy these into your own journal of choice to dive deeper into the insights of the heart.
I’m so happy you are here. Was this useful? Did this resonate? Share below.
Friendly note:
When I personally feel overwhelmed, unsettled, or not myself I carve out space to do this very practice. There’s something about the word spaciousness that reminds me I have the capacity to create it. There is something about tuning into the message of the heart that steeps me in my truth. May it offer you relief and insight. If the messages of your heart feel muffled and you can’t yet connect with them give yourself time.
Question of the week: How do you like to create a connection with those you love?
Tip: Take a few deep breaths and consider times when you felt really connected, at ease, safe, and loved around others or towards yourself. Bring it into your awareness and become aware of the elements that create a connection for you. Is it meaningful conversations, laughter, special time, food, etc. —→Can you cultivate that connection now? Are you willing to let go of the need for perfection to create spaciousness and connection?
KEEP THE CONVO GOING
Did the newsletter leave you wondering, want to add your own thoughts on the topic of tending to your heart, or share a new topic you’d like to discuss? Comment below.
LET’S CONNECT
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Be on the lookout for two bonus emails from Calm Point this week!
Weekly Practice: Spaciousness