Welcome to the Sitting in the Heart Visualization Meditation.
Begin by finding yourself a comfortable place to sit down or lay down,
Making sure that you are fully resourced at this moment to completely surrender to the practice.
Maybe lighting a candle or burning some incense,
Maybe dropping a few tiny drops of essential oil on your wrists and on your heart center.
Doing whatever you need right now to create an altar space for your heart,
For your body.
Taking these last few moments to adjust the space in a way that feels nurturing and resourceful to you.
Now find yourself a comfortable meditation position.
Again,
You could be reclined,
Seated down with the spine erect or laying down.
And if you do choose to lay down,
Make sure you don't fall asleep.
And start softening your eyes all the way to a close,
Taking a few moments to allow your body to fully melt into the support under you.
Allowing yourself to think deeper and deeper into your seat.
And feeling your body becoming heavier and heavier,
Melting into the surface beneath you.
And if there's any part of your body that is touching that surface right now,
Feel that part surrendering even deeper into the warmth of the support.
Relaxing your body and allowing any contraction in this moment to completely fade away into let go.
Knowing that this moment you are held and you are supported by the energy of this practice,
By the power of gravity,
By the air you breathe,
And by the support that is engulfing your body in the moment.
Allowing the sensation to become fully dispersed in your body and across all the dimensions of your consciousness.
From here,
Gently bring your awareness to your breath,
Becoming present to the ebb and flow of the breath.
Without changing anything or altering the rhythm,
Just anchoring into the quality of your breath right now.
Observing every inhale as it enters your body,
And every exhale as it exits your body,
And every exhale as it leaves your body.
And see if it's possible for you to start taking deep inhales through the nose,
Filling your belly all the way to your heart space.
Exhale with a loud sigh.
Ah.
Taking two more.
Inhale.
One last time.
Inhale.
And exhale.
Ah.
Feeling your heart take space in the back of the body,
Into the sides of the body,
The frontal line of the body.
Allowing your breath to grow deeper and deeper into your heart with every inhale and exhale.
Imagining a fairy light resting inside of your heart and becoming brighter every inhale and clearer with every exhale.
Inviting breath to enter slowly through your heart and exit warmly through your heart.
Feeling your heart becoming bigger and softer by way of the breath.
Breathing here from and through the heart,
Keeping your awareness on that beautiful fairy light inside of your heart as it gets brighter with every inhale and clearer with every exhale.
Allowing your breath to pierce through your heart and illuminate the light inside of it.
Ah.
From here,
I invite you to visualize yourself entering into the space of the heart through this strong and welcoming light that is beaming so strongly through your generous breath.
Ah.
Feeling this soft,
Glittery,
Joyful light reflect on your skin and embrace you like a mother embraces her child.
Ah.
The more you go in,
The lighter you feel,
The more you surrender,
The less the presence of gravity becomes.
Ah.
You are held by this light,
Completely letting go of the need to be or do anything.
You're just flowing into the light of your heart.
Visualize yourself floating inside of that light,
So blissful,
So innocent,
So present,
So open and so appeased.
Ah.
You are like a green leaf floating under the soft sunshine of a summer's afternoon,
Carried by a pleasant breeze,
Dancing with all the particles of the air,
Happy and at peace.
Feel yourself held by this light,
Traveling through the dimensions of your heart,
Your limitless heart,
Going deeper and deeper into your heart,
Effortlessly gliding like a soft and slender feather.
Ah.
Then,
Softly,
Ever so gently,
You land in the deepest depths of your heart,
The very core of your heart,
The place of origin where all of you live and dance,
A happy,
Soft and warm place.
Start looking around,
Marveling at the beauty of the space,
Amazed by the sense of safety,
Warmth and tenderness that come from everywhere.
Your eyes sparkle as you smell a sweet perfume in the air,
As you hear the song of angels and fairies in the background,
As you gaze at the beauty of the deepest,
Deepest depths of your heart.
Explore the space with your senses.
How does it look like?
What are the colors that you see?
What is the scent that you smell?
What are the sounds that you hear?
Take your time to fully acquaint yourself with your first ever home.
And as you move around,
Start looking for a space where you can sit comfortably in the deepest depths of your heart.
And when you find it,
Approach it with smiles and openness and allow yourself to completely melt into it,
Like a starfish melts into the warm sand of a summer beach.
Rest your head,
Your arm,
Your back,
Your legs and all of your body into the deepest depths of your heart.
Closing your eyes and relaxing right here in the spot that you have chosen.
And slowly starting to listen to the echoes of your heart here in the depth,
Here in the deepest depths,
Your heart speaks clearly and sings the melodies you need to hear.
What is your heart saying?
What is she singing?
What does she want you to hear?
And once you begin to hear the song,
Identify the message,
Start repeating it to yourself.
Hum it,
Murmur it,
Sing it or even say it out loud,
Promising your heart that you will keep this message,
This song safe,
Happy and alive,
Always carried within you.
And when you're ready,
You can start by getting up,
Slowly leaving the spot you were laying in,
Taking a slow,
Paced glance at the space,
Scanning it once again with all of your senses,
Knowing that you can come here whenever you want.
And as you move out of this space,
Allow yourself to melt back into the fairy light that carried you all the way to here,
Taking yourself back into suspension,
Floating and gliding like a green leaf,
Slowly and gradually out of the light,
Little by little out of the space,
Becoming heavier and heavier and allowing this light to come to a rest in the deepest depths of your heart as you make your full exit and come back fully to your body.
Bringing back awareness into your breath that is traveling from and out of your heart and allowing this breath to come back into the fullness of your body,
Letting go of any control of your breath,
Knowing that it's always here to support you.
You may be placing one hand on the heart and another on the belly as you allow yourself to connect back to the space around you,
To the intention of this practice,
To your seat,
To the sound of my voice.
And when you're ready,
Rubbing your hands together to generate heat and taking that heat into your heart,
Locking the message,
The song that you heard through this practice,
Maybe repeating it silently to yourself.
And taking three inhales into the nose and exhales from the mouth,
Maybe with an audible sigh.
Finding your own way to come back to the space and blink open the eyes.
This practice is now complete.
