Hello my friend,
Welcome to this practice on heartfulness.
So find a comfortable seat and close your eyes.
Relax your belly,
Drop your shoulders,
Release your jaw and relax your face.
Now bring both of your hands to the center of your chest and just place one on top of the other.
Let go of the outside world and bring your attention inwards.
Let it settle into that space behind your hands.
Feel your heart.
Breathe into your heart.
Feel the weight of your hands anchoring your awareness into your chest.
Sense your breath coming and going from your heart.
See the out breath like you were giving breath back to life and see the in breath like you were receiving the breath from life.
So you're receiving and you're giving equally from the heart.
So for the next few moments just let your in breath travel in through the nostrils and into the heart.
Let it be a deep and full breath that is slow and mindful at the same time.
Receive it all.
If it's comfortable you can even hold that breath in at the top pausing for a moment or two with your breath held in the heart.
Feel that awareness and presence pooling there in the heart receiving and then gently when you're ready you can just let the exhale go full and sweet a giving back.
Take a few more rounds like that.
Slow deep beautiful mindful breaths building awareness in the heart.
Beautiful job.
Okay so just return to a natural breath now let the body breathe itself but let that breath continue to arise and to fall from the heart and you can lower your hands down into your lap if it's more comfortable but keep your awareness centered in your heart and as you hold your attention in the heart let the periphery of your attention expand outwards from the heart so that the spaciousness of your heart begins to expand in all directions.
So experiencing it extend all the way out in front of you into the horizon.
Awareness of your heart extending all the way out behind you.
Your heart expanding all the way to the left and the right sides.
Beneath you and above you the heart is spacious and expanding outward extending in all directions.
So now your awareness is still in your heart but it isn't limited to the space of your heart in your body it's as big as the entire world.
I just take a moment here to be in the heart a state of being.
Now just let your mind relax and sort of go loose but see or imagine yourself walking through the entire world now as though you were walking through your own heart.
So all of the activities that you engage in are happening within your heart.
How might you undertake each one of these things differently when you're coming from your heart when it's happening in your own heart?
Maybe from there you see every activity and every person with awe.
Everything that you do you undertake it with appreciation and with reverence and with gentleness.
And to the people that you meet you recognize that they are a part of your heart and you're a part of theirs as well like one soul.
How do you treat people then from this place of your heart?
How do you talk with them?
And the natural world how do you see nature?
How do you relate to it through this perspective of being one?
One heart.
For the next few moments just let yourself wander through the world experiencing it as an extension of you a part of you.
Beautiful job.
And now just pause and relax and feel this feeling of complete heartful presence flood you.
Love or appreciation flooding every cell soaking in it.
Knowing that this is in fact your natural state and remembering your presence in the heart is your way of returning home.
In a moment when you come back and open your eyes I want you to keep this same sense of expanded heartfulness so that you are the awareness that's rooted in loving kindness and reverence and in a remembering that the whole world is your heart and you as the awareness are just simply walking through your heart.
Keep this expanded sense of heartfulness as you go back into your life and let it remind you of the sacred gift of every moment.
And whenever you're ready you can start to deepen your breath and gently open your eyes coming all the way back.
Thank you for practicing.
Namaste.
