Welcome to this heart energy meditation by Gabriella Demoy.
This meditation will allow you to tune in to your heart,
Cultivate loving-kindness for yourself and expand your heart energy all throughout your body.
Start by finding a comfortable place where you can just be for the next little while.
Focusing firstly on your beautiful breath.
Starting to breathe in through the nose.
Nice full exhalations as you breathe out through the nose or the mouth.
Continue to breathe in deeply and fully at your own pace and when you exhale fully making sure that you expel all of the air left in your body.
Breathing in,
Inhale.
Breathing out,
Exhale.
Start to trace and focus on the pathway of your breath as it moves from the nose to the back of the mouth,
The throat and notice how it expands your shoulders,
Your ribs and your belly.
Follow the movement of the breath as it moves in and out of your body.
Notice how the breath moves through the heart space from the throat to the belly,
Moving through the heart space and back up again.
Focus on your breath and allow it to expand the heart space and as you start to tune in to the heart space just allow any tenderness or any emotion or any difficult feeling to simply be.
Notice it,
Become aware of it and just allow it to be there in this moment.
Zero in your focus on the heart space in the chest,
Beneath your chest bone.
Doing your best to reconnect with this space even if it's been a very long time or it's scary or unfamiliar for you to do so.
Continue to be aware of the breath and send the breath up and down throughout the heart space as if you are cleansing the heart of any worries,
Any memories,
Any frustration,
Any pain or any insecurities.
Whatever is difficult or uncomfortable for you to feel in the heart space,
Use your exhalation to breathe this out of the body.
With each exhalation letting go of one more memory,
One more worry,
One more fear,
One more insecurity.
It's almost as if you're draining the heart space of anything that doesn't belong there,
Anything that doesn't feel like the heart,
Anything that is not kind or warm or loving.
Even if it's difficult to let go,
To release or to find space between your discomfort,
Do your best trying to bring your heart space back to the condition that it's meant to be.
An endless source of loving kindness for yourself.
As you transform your heart space back to a safe and loving place for your awareness to be,
Remind your body and remind yourself that in our heart space this loving energy for ourselves and others is infinite and abundant and we can draw from this heart space at any time we need to or all the time if we need to.
We can draw on the heart for all of the times we've been hard on ourselves or critical or brought pain into our lives with our thoughts,
Our worries,
Our fears.
We can come back to the heart space with your breath.
We can remind ourselves of this nourishing and loving and kind place to be.
Once you feel you've completed your cleanse of the heart,
Start to re-familiarize yourself with the feelings and the sensations of how the heart is meant to feel.
Allow the heart to do what it wants to do naturally.
To open,
To love,
To accept and to be present in the true heart space.
No fear,
No attachment and no conditions live here.
Even if it's difficult or unfamiliar or it's been a very long time since the heart has felt safe and loving for you,
Keep doing your best to intensify and exaggerate the feelings you can be in touch with as much as possible.
Feel the heart open and expand and want to love again.
Feel the emotion and the tenderness and the sweetness of your heart.
Remind yourself what self-love and warmth feels like.
As if you had a well of loving-kindness at your disposal at any time.
And when the feeling and the awareness feel strong,
We're going to start moving this energy all throughout your body now.
Start to move the energy throughout the body from the heart space down to the belly.
So that both your heart and your belly are filled with loving-kindness.
The source of love is never-ending from the heart space and we don't need to replace one part of the body with another.
Simply we expand the heart energy to all the parts of the body,
Starting with the belly.
Now move the heart energy to fully embrace the chest up to the shoulders,
The ribs,
Side of the body.
Allowing the belly,
The chest,
The shoulders and the ribs to become alive and nourished with this heart energy.
Allow the heart energy to bubble over your shoulders,
Down your arms,
Very slowly,
Down through your elbows,
Your forearms,
Your wrists and your hands.
Allowing both of your hands to feel and become energized and nourished with this sensation of love and heart between them.
Send this loving-kindness now down the back of your body,
Almost like you're wearing a big blanket or a big jacket or you're giving yourself a generous and comforting hug.
Embracing yourself with this heart energy,
Moving down the back of the shoulders,
All the way down the spine,
Lower back and the back of your pelvis.
The whole trunk of your body now is feeling expansive and kind and nourished by your heart energy,
Moving and rippling throughout the center of your body.
Invite this feeling to move from the center of the body and your hands,
Now into the thighs,
From your hips all the way down to your knees.
Continue to use your breath to send this loving- kindness to each part of the thighs,
Front,
Back,
Side to side.
Just use the breath to continue to spread this infinite well of loving-kindness all throughout your body,
Ignoring the mind or any distractions or any resistance that comes in that says you don't deserve this,
You can't do this,
You can't feel anything.
Ask the mind to step aside,
You're doing really well.
Come back to this feeling of the heart energy and your breath time and time again,
Sending this sensation of love now over your knees,
Down your shins,
The back of your calves,
Ever so slowly moving towards your ankles and your feet.
Send this loving-kindness over the top of the feet to each of your toes and the soles of your feet.
Breathe deeply once again,
Give yourself permission to feel and accept and absorb this loving feeling throughout every part of your body.
Do your best to intensify and exaggerate this sensation all throughout the body,
Every particle,
Every pore,
Every cell,
Every strand of hair.
From the heart now moving up towards the face and allow this sensation to touch your face,
Your eyes,
Your cheeks,
Your nose and your lips,
As if someone kind was gently caressing your face in total love and adoration.
Allow this heart energy to move up through the throat to the face and now to the head and the scalp,
Rippling through every hair on your head.
Feel your whole body alive and awake and aware with this heart energy funneled through every centimeter of the body.
This is how it feels to love yourself completely.
This is how it feels to love yourself totally.
And this is how it feels to love yourself wholly.
No concern about your physical body,
Who you are,
What you've done,
What you haven't done,
Whatever is going on in your life.
You take those and set them aside as they are part of the mind that has no place in this heart-centered meditation.
In this space you can love yourself completely and wholly,
Every single part of you,
Without resistance,
Without argument,
Without judgment.
We're going to close this meditation soon,
So take a few final moments to be with your breath and to be with your heart.
If there are any places that feel resistant or need a little bit of extra love and attention,
Dedicate your breath and your awareness here to these parts of the body for a few more moments.
Remember you can come back to this place at any time you like and as often as you like.
The heart and the breath is always here for you at the center of the body.
The heart is not just to give to others,
But most importantly to give to ourselves.
It's been here waiting for you for many years,
All of your life,
Waiting patiently for you to stop loving others easily and hating on yourself.
Know that each time you practice this meditation you'll find it easier and more familiar.
Stay here in the heart space for a few more moments,
Lengthening the breath,
Enjoying the stillness and the nothingness of total and unconditional love for yourself.
We're going to close meditation now,
So allow the heart energy to be where it is.
Remember your full body,
In this chair,
On this day.
Remember you're in a safe and comfortable place and take a moment to commit to bringing this heart-centered and nourishing energy into the rest of your day as much as you can and into the rest of your lives.
Commit to finding your heart every day,
Every week,
Every month,
Every year.
Very gently and very slowly,
When you're ready,
Coming back to the room,
Seeing yourself and the world with this new lens of total love and kindness.
Come back to yourself and your life and this day whenever you're ready.
Thank you for listening to this meditation.
