For An Ooey-Gooey Heart Center

We practice moving our awareness from our head and eyes down to our heart centers, where a warm, natural appreciation for our loved ones occurs. We send out our Metta Loving-Kindness and visualize it being received. We find refuge and safety in a softening, melting, and gentle heart center - right there in the center of the chest.

Transcript

Bring your awareness to your heart.

The place of the center of your chest,

Can you become aware of that space?

In front of your chest,

In the center?

Behind your heart,

The middle of your back,

Can you become aware of your heart center,

Your heart space behind your back?

Between your shoulder blades,

Become aware of that spot.

Drop lower.

Just bringing your awareness to that,

There's no wrong or right way to do it.

Whatever pops into your head when I say,

Bring your awareness to your heart center.

In an instant,

Your awareness shines the flashlight of its attention on your heart center.

Become aware of the space around your heart,

The left side,

The right side,

The middle of your back,

Behind your heart,

Become aware.

The front of your heart,

In front of your chest,

Just a few inches right in front of your chest,

In the center of your chest there,

Become aware of that space.

Now the center of those locations,

Your heart center,

Become aware.

You may feel that you're an attention aiming from your head,

Behind your eyes,

And you're aiming it at your heart,

From your head to your heart.

See if you can let go of the attention behind your eyes,

Your head,

And just rest in your chest,

Rest in your heart.

Drop down from your head,

Drop back,

Fall back,

Open up to your heart center and just rest there and go back and forth.

You can feel the difference.

Bring your attention to your eyesight,

The whole width of your eyes,

Not just the center,

But the wide angle,

Big open sky view of your eyesight.

Become aware.

Now simply drop down to your heart,

To the center of your chest,

Bring your attention to your eyes,

And then just drop down to your heart,

Rest there.

Your heart is where the appreciation for your life lies,

Where all of your loved ones lie,

All of your family members and your friends,

It's where they rest,

It's in your heart.

You appreciate them from your heart center.

See if you can bring up someone that is very easy to love.

Whoever comes to your mind first,

You just appreciate them.

A friend,

A neighbor,

A dog,

Just someone easy,

Whoever comes to mind first.

You don't have to keep searching through your lexicon of friends.

Whoever pops to your mind that's just kind of easy to feel joy and love towards.

See if you can feel them in your heart center,

In your chest there.

Tap into your appreciation for that person,

That friend,

That family member,

That dog,

Whoever it is,

Co-worker,

Neighbor.

Can you sit with the gooey truth of your appreciation for that individual?

Can you feel it in your heart,

In your heart center?

Now see if you can bring a second person.

Who else is easy to love?

You don't have to analyze your relationships lately,

Who you've been arguing with,

Who you haven't stayed in touch with,

Et cetera,

Et cetera.

You don't need to send the mind off on that journey.

Just whoever pops into mind,

Whoever comes up,

Think of a second person who's easy to love and appreciate.

And feel them in the warm,

Gooey,

Gentle center of your heart.

Maybe bring a slight smile to your mouth.

Close your eyes if they're open.

And just feel appreciation.

Think of both of those people.

Hold them in the center of your chest,

In your heart there.

What do you love about them?

What do you like about them?

What do you appreciate about their friendship?

Can you think of those individuals,

Maybe just that one strong individual,

Whoever's the most up front in your awareness?

Can you think of them right now,

Wherever they are?

And can you imagine sending them love from your heart center?

Your warm,

Gooey,

Mushy,

Loving heart in the center of your chest there.

Can you imagine radiating love out towards that individual?

Like your hearts are a two-way radio,

And you could tune into their channel specifically.

And you could whisper love to them through the airwaves.

See if you can do that now.

Send that individual love.

While you're sending that individual love,

Repeat these phrases.

I wish you well.

I wish you free from suffering.

And you could feel you really mean it.

If you could handle those things,

If you could really free that wonderful individual from suffering,

You would.

Feel that.

I wish you peace.

Send them peace.

Picture them peaceful,

Happy,

Content.

Picture them receiving peace.

Picture them receiving this love.

Like you're showering them with billions of water droplets of just your pure love.

And it's just raining down over their head.

You're showering your friend,

Your loved one,

With joy,

With gratitude.

Peace.

And check back in with your heart center.

Become aware of the space in front of your heart.

Just a few inches in front of the middle of your chest there.

Become aware of that space.

And draw a circle.

Become aware of the space on either side.

The left side of your heart.

The right side of your heart.

Again,

The front of your heart.

And the back.

The middle of your back.

Behind your chest,

Behind your heart there.

Become aware of that.

Become aware of the circle of awareness you've just drawn in your own mind.

Rest at your heart center.

Drop down from the thinking mind behind your eyes into your heart center there.

Smile.

Now take those people,

Or just one of those people that you brought to mind,

Who you love,

Who's easy to love.

Maybe there's a third person.

Maybe there's another individual who just keeps coming in.

They're so easy to love.

You really appreciate them in your life.

Visualize them.

What does their face look like?

What do their eyes look like when they're happy?

How do they smile when they're happy?

What's their posture when they're happy?

When they're at peace?

When you appreciate them to their fullest?

From your heart center to theirs,

Once more send them love.

Whatever that means.

There's no wrong or right way to send someone love.

But just visualize that.

Visualize your heart center connecting to theirs and expressing true,

Honest,

Genuine love and appreciation.

Send that to them.

Picture that individual.

Picture those individuals.

Again,

There's no wrong or right.

Whatever your mind is bringing to you is workable.

It's okay.

Use that.

Now picture those individuals as teenagers.

At one point in their life,

They were teenagers,

Right?

Just like you.

Picture them as a teenager and bring a smile to your face.

Appreciate them as a teenager.

Maybe you knew them back then.

Maybe you didn't.

You don't have to go off on big stories,

Explanations,

But just visualize them as a teenager.

Send them love from you now to them as a teenager.

Just send love from your heart.

It's easy to appreciate them as a teenager,

Right?

Now go ahead and do that.

Go a little younger.

Picture them as a 10-year-old,

A 9-year-old,

An 8-year-old.

Picture this person you love as a child.

Bring a smile to your face,

Picturing this person you love as a child.

And think of it.

Everything you appreciate about them now,

Your friendship with them now,

It comes with all those years of them being a child,

Them being a teenager,

Them being a baby.

They had a first kiss.

They fell in love for the first time.

They had their first heartbreak.

They broke a bone at some point.

They've had a whole life.

And you get to be with them.

You get to be friends with them.

You get to be family with them.

You get to love them.

You get to see them.

Just sit with that appreciation in the center of your chest,

In your heart.

Just melt in your heart center with that genuine appreciation for that person you love.

Visualize them as a teenager,

Smiling,

Happy.

As an adolescent,

As a child,

Smiling,

Happy.

And bring their face to mind now,

How you know them.

And picture them radiantly happy.

Now,

See if you can switch perspective.

What do you look like from their eyes if they were doing this guided meditation and sending you love?

How would you appear in their mind?

They love you.

They know your faults.

They know your mistakes.

They've seen you at this.

They've seen you at that.

Imagine in this moment,

They are visualizing you radiantly happy.

True,

Genuine,

Legitimate happiness in your eyes.

Feel that?

Happiness in your smile.

They're picturing you radiantly happy.

They're sending you love from their heart center to yours,

And you're receiving it.

You are open to receive it.

You're receiving it now.

Now,

Imagine that friend is visualizing you as a teenager.

They see you as a teenager,

And they still love you.

And they accept you for exactly who you are,

And they appreciate you in their life.

Can you see what they see in this moment?

You as a worthy of love teenager.

You're so easy to love.

You see?

Now,

Your friend is in this meditation,

And they're visualizing you as a child,

As a 10-year-old,

As a 9-year-old,

As an 8-year-old.

And you are radiantly happy.

You're playing,

You're laughing,

You're smiling.

Your friend is visualizing you as a happy 10-year-old child,

And they're sending that individual love from their heart center from the place between the front of their chest and the back of their chest,

And either side,

Right in the center of their chest,

There's a warm,

Gooey,

Gentle,

Welcoming,

Loving place within you and your friendships and those you love.

And those who love you,

Imagine you're all just resting there in this moment,

Tapping into your love and appreciation for one another.

I love you.

Send out those words to those people that came to mind,

To any of your friends that come to mind that are easy to love,

Easy to appreciate.

Whoever comes to your mind,

There could be a hundred people,

There could be four people.

Maybe it's just those two.

Maybe it's only your dog.

There's no wrong or right.

There's no report card.

I'm not here to judge.

Just bring those people to mind and put them in the center of your chest.

Bring a melting appreciation of warm,

Gooey,

Wonderful love to the center of your chest and it symbolizes your friendships and your loved ones and they have it for you too.

And remember,

Those heart centers are a two-way radio.

You send love and you feel love and they send love and they feel love.

And it's easy for them to be worthy of the love that you can give,

Right?

You know them so well and they're good,

They're bad.

It's easy to appreciate this individual.

You accept them for all that they are and they accept you for all that you are.

You don't need to change a thing to be worthy of love.

It's right here in the center of your chest.

So once more,

Bring your attention to your eyesight up in your head.

See the whole wide array in front of you.

Bring your attention to the center of your face,

Kind of behind your eyes there and drop down to your heart,

To your heart center.

Put your hand there,

If that helps.

Put your hand on your heart center.

Breathe into your heart.

Breathe in love,

Appreciation.

Gentle,

Calm breath.

And a knowing that you are loved.

An accepting that you are loving,

Lovable and overflowing with all the love in the universe.

It's right here in your chest.

Feel it.

The place behind your shoulder blades,

Behind your back in the center of your chest,

Behind your heart,

Either side of your ribs.

Attention to the center of your heart in front of your chest a few inches and sink it back in to your heart.

Take that space a few inches around the center of your chest,

Either side,

Front and back of your heart and gently breathe it in just a few inches.

And receive,

Gentle.

Your friend actively sends you love and appreciation as you actively send them love and appreciation and you are safe there.

Bring your awareness back to the room that you're in.

Wiggle your toes,

Your fingers.

Gently move your head,

Your chin,

Your neck.

Each shoulder up and down a bit.

One big deep breath from the diaphragm.

Relaxingly let it out with a smile on your face.

You are loved.

You are appreciated.

We'll see you next meditation.

Thanks.