Heart Layers
Inspired by the understanding of the heart as layered and multidimensional, this meditation gently guides us through the inner landscape of the heart. As we move through its layers, we may encounter memories, emotions, and protective patterns—along with deep reservoirs of softness and care. Nothing is meant to be removed or fixed. Each layer is met with curiosity and compassion, recognizing that even our wounds have been shaped by love’s desire to protect. By allowing the heart to reveal itself fully, we discover that a heart touched by pain can become even more radiant, resilient, and open to life. Rosemary Merán: Voice and meditation Juan Dahik: Music
Transcript
Going through the layers of heart meditation.
Sit or lie down comfortably.
Do what you need to do to feel comfortable and ready.
Take a soft breath in and exhale gently.
Become aware of your ears listening to the sounds around you,
The sound of my voice.
Become aware of your skin and sense the temperature of the air around you.
Become aware of your nose.
Smell the air as it comes in and out of your nostrils.
And take notice without judgment of the qualities of your breath today.
Is it deep or shallow,
Gentle or forceful,
Free or constricted,
Warm or cold,
Crisp or damp?
Take notice of your body and how it rests in its support,
Maybe the bed or a chair or a couch.
See how it feels to be there.
And now allow your eyes to open.
Roll them up and place all of your attention on one spot,
The ceiling.
Fixate all of your gaze at that point as if nothing else matters.
Now take a slow easy breath in,
Fill your lungs and as you exhale,
Think to yourself,
Relax.
Now take another slow deep breath in,
Focus on that spot and as you exhale,
Think to yourself,
Relax.
One more time now,
Take another deep breath in,
Fill your lungs completely and as you exhale,
Think to yourself,
Relax.
And now breathe normally as you keep staring that same spot in the ceiling.
I'm going to count backwards now from 5 down to 1 and when I get to the number 1,
You'll let your eyes close and you'll drop deep within yourself.
Number 5,
Put all of your attention on this one point in the ceiling.
Number 4,
Nothing else to do,
You're being fully present in the moment.
Number 3,
Right here now.
On number 2,
Breathe in again,
Fill your lungs and on number 1,
Exhale,
Let your eyelids be comfortably closed down now and allow those eyelids to seal down comfortably closed.
Make those eyelids so heavy as if they're comfortably sealed down closed and any effort to open them,
It's so much more than you want to concern yourself with now and if you'd like to go into a deep state today to access your deep inner heart,
You can pretend as if you try to open your eyes.
Imagine that you're trying to open your eyes and you find that they're just comfortably sealed down closed.
When you find that they're that relaxed,
You can simply stop trying and send that heavy feeling of relaxation down through your whole body.
Notice a soothing feeling of relaxation flowing down from the top of your head all the way down through your whole body and out through the palms of your hands and soles of your feet.
A soft,
Peaceful light begins to descend from the crown of your head.
Allow this light to envelop your whole body like a healing cocoon.
The peacefulness of this light begins to trickle down like little drops of soothing nectar dripping down your head now and filling your being from the inside out and from the outside in.
Allow this peaceful light to relax your face,
Your forehead,
Your cheeks and your jaw now,
Allowing your jaw to drop slightly as you gently rest your tongue between your front upper teeth.
Allow this peaceful light to fill the space of your neck and your throat,
This soft,
Peaceful energy moving down your arms and out your fingertips,
Surrounding your arms with this soft,
Warm glow of peaceful energy that moves down over your chest and as you take your next breath in,
Fill your lungs,
Go deeper and open your heart,
Letting this peaceful light fill your chest.
Become aware of the spaciousness developing in your chest as you relax deeper and deeper.
This peaceful light gently flowing into your rib cage now,
Soothing your upper back,
Relaxing through your chest and belly.
This peaceful light flows easily and effortlessly through your belly.
This soothing light flowing now down your spine,
The light flowing and shining from within your spine,
Extending and relaxing every muscle of your upper,
Middle and lower back.
This peaceful light now soothing all of your internal organs as well as your hips and the ligaments around your pelvis,
Your reproductive organs and your buttocks,
Your upper legs soothing and relaxing,
Unwinding and letting go,
Your knees and your lower legs relaxed with this peaceful light and your ankles and your feet and toes easy,
Peaceful,
Calm,
Relaxed,
Your body sinking deeper and deeper into its support.
Feel this light surrounding your feet and feeling your feet and moving back up to your body,
Resting in a perfect place within your heart.
And now place your hand or both of your hands on your sternum and breathe deeply into that place.
Feel the skin and the bone and breathe in there.
Notice the sensation in this area.
Does it feel cold or warm,
Soft or hard,
Open or constricted,
Light or heavy?
What color does this area have for you?
Breathe into the color and allow the color to take you deeper inside this area,
Dropping deeper and deeper down into the emotional qualities in this area.
What emotions or feelings do you notice there?
What does it look like?
Allow the feelings or emotions to simply tell you their story.
Allow them to unravel as you simply observe and listen and experience.
When was the first time you felt this way?
What do you need to know now about it?
What is its message for you?
Simply notice.
Remain a witness to all the sensations and movements occurring within you.
Breathe and observe.
Feel what is there and simply observe,
Staying as the witness of your experience.
Staying as a witness allows you to observe everything as it is happening,
Feeling everything,
Seeing everything,
Yet without getting involved emotionally.
It allows you to see the bigger picture and gain understanding from a higher vantage point.
So breathe and observe this area.
Stay with it for a minute.
And when you're ready,
Allow those images and sensations to simply go.
Breathe in pure white light from the crown of your head and into the area of your sternum,
The most external part of your heart center,
Allowing the white light to wash away all the images and unwanted feelings from this area,
Washing away fully and completely.
Only peaceful,
Harmonious sensations and feelings are allowed to stay.
Everything else goes with the light back to source.
Take your time to do this.
And now breathe in deeper still down,
Down,
Down to the next layer of your heart,
The center of your heart,
The seat of your evolving soul.
Breathe into this area and see what it looks like.
What are the colors here?
What is the temperature like?
What are the smells like?
How does it feel to be here?
Allow yourself to be here and to experience this space.
It is a place of wisdom,
The place where your inner being resides.
Allow yourself to be guided into the presence of your inner being.
Allow yourself to experience the qualities inherent in your inner being.
What qualities or emotional attributes do you experience while here?
Do you see your inner being in front of you or do you feel yourself as your inner being?
If in front of you,
What does it look like?
Take a good look at it.
How does it feel to be in its presence?
Breathe in all these beautiful qualities,
Allowing each part of your body,
Each cell inside of your body to recognize itself as this presence in the center of your heart.
And as you allow yourself to experience these qualities or yourself as this inner being,
Breathe deeper inside.
Deeper.
Deeper and deeper.
Deeper and deeper.
Traveling down,
Alone,
Beyond the center of your heart,
Further down,
Down until you reach the innermost layer of your heart,
Your transpersonal heart.
Its location is towards the back,
Your physical back.
Breathe down,
Down into this place,
Allowing yourself to experience the qualities of this space.
And take notice,
As you rest there,
Take notice,
What are the colors here?
What are the sounds?
What is the temperature like?
How does it look like?
What qualities or emotional attributes would you give it?
This is the region of the universal soul.
The divine essence connecting us all.
A place of oneness and transcendence.
In this place,
This really exists within you.
Take a look around and see,
Feel or hear what you notice there.
How do you experience yourself while there?
How does peace feel like here?
How does love feel like here?
How does joy feel like here?
Allow these qualities and vibrations to go deep inside the cells of your body.
Breathing this place deeply and completely to all of your body parts.
Allowing your body to recognize that it holds this place within its very essence,
Deeper and deeper,
Breathing it all deeper and deeper.
Allow yourself to rest here for a little bit longer.
This is a place of wisdom and all-encompassing truth.
Bathe in the light and mystery of being here.
And now as you continue to breathe gently,
Experiencing what you are experiencing,
Allow all the qualities of this innermost space of your heart to come towards the center of your heart,
Where your inner being dwells.
So from the third layer,
The deepest layer,
Bring all the beautiful,
Loving and peaceful qualities to your second layer,
The center of your heart.
And allow your second heart layer to recognize these qualities from your third layer.
And notice how it feels there now.
And now bring the qualities of your third and second layer up to the level of your sternum,
The most external part of your heart.
Allowing these qualities to permeate the space of your sternum.
Allowing for your mind and body to recognize them.
Allowing for these deeper parts of yourself to come to the front and guide your everyday actions.
Allowing yourself to recognize and embody more and more of who you truly and authentically are.
Breathing it all to the area of your sternum.
And with each exhalation,
Extending the boundaries of your heart.
Allowing this to envelop the fullness of your body.
And then extending it so much more beyond that.
Extending this field to your surrounding,
As far and as wide as it wants to go.
Take a moment to see this through.
And now from this expanded awareness,
Take a look at yourself sitting or lying down.
See that you are so much more than your physical body.
Yet your body contains everything.
Your body is now the gateway to your spirit.
Your body is the very spirit.
Your body is the gathering or central place for the essence of who you are as a soul.
Witness your body and send it a big wave of gratitude.
It is your vessel through which you can have this concrete human experience.
And through which you as a soul can expand and become ever more conscious and aware of your divine nature.
Stay here for a moment.
Sending waves of gratitude to your body.
To the earth and to everyone in it.
In just a moment,
I am going to begin helping you to come out of this deep inner state.
I will be counting from 1 to 5.
And when I get to the number 5,
You will be fully back here now,
Wide awake and back to your full and regular waking consciousness.
1.
Coming back more and more now to the sound of my voice.
2.
Feeling good about yourself,
The world and everyone in it.
3.
Feeling rested and refreshed.
Remember this entire meditation and you can return to this state anytime that you wish.
4.
Coming back more and more now,
Beginning to breathe and move and stretch.
Feeling as if cool spring water just rushed over your eyes and face.
1,
2,
3,
4 and on number 5,
Wide awake.
Back right here now to your full and regular waking consciousness.
Aware and connected to your heart.
