Radiant Heart: Healing Meditation For Joy & Freedom

A purifying body scan meditation practice based on neuroscience to help you find renewal and freedom from anything that holds you back. Connect with energy from your past positive experiences to power your inner shift towards releasing what is heavy. Includes 8 mins of breathwork to prepare the mind and nervous system for your practice. Thank you for practicing.

Transcript

Hello my friend,

Welcome to this practice to purify and nourish you on every level.

So for this one you can stay seated or you can come to lie down on your back.

In this practice we'll work with a body scanning technique as a way of cleansing and freeing you of any old or stagnant or unneeded energy stored in your body.

So neuroscience tells us that our memories and experiences aren't just stored in the brain,

They're actually stored throughout our entire body.

In many ways we can say that our body is like our subconscious mind,

It is the subconscious mind.

So in this practice you'll connect to your body's innate capacity to self heal by leveraging off energy in some of your positive past experiences and use their power to purify and free you from whatever is ready to be released.

We'll prepare to do this by using your breath to settle your mind and your nervous system first which will create a receptive inner environment for you to be able to get into your practice fully.

So let's begin and as I mentioned you're welcome to find that comfortable seat for this practice or a laying down position.

So if you are seated sit tall in your seat steady yet relaxed and if you are laying down feel free to have your back body against the earth let go and feel your front body relaxed and open.

Now wherever you are soften your face,

Soften your jaw,

Soften your belly and just bring your awareness to your breath.

Now take three long slow smooth deep breaths in and out through your nose just to settle you in and while you're doing that in a moment I will offer you a rhythm to apply to your breath where we'll make your inhales longer than your exhales which will build some mindful energy for us to use.

We'll be inhaling for a count of four and exhaling for a count of four but slowly building up the count of the inhale one by one until we get to the count of eight.

So the key here is to keep your breath gentle so no forcing and if you become lightheaded or anything like that or you just prefer not to get that count up to eight feel free to just keep the inhale and exhale both at the count of four.

So let's start empty that breath you're on now feel the exhale leave completely and then together through the nose let's inhale for a count of four three two one and exhale four three two one inhale five four three two one exhale four three two one inhale six five four three two one exhale four three two one inhale seven six five four three two one exhale four three two one inhale eight seven six five four three two one exhale four three two one and exhale four three two one inhale six five four three two one exhale four three two one exhale four three two one.

And then we'll go ahead and inhale for a count of four.

So I want you to feel that energy building.

Allow your awareness to rest in the place where the breath rises and falls from the heart.

A few more cycles.

Feeling presence,

Feeling energy build in the heart.

Great job.

Now a few more cycles.

Keep going.

If you'd like to deepen your practice here,

You can actually pause with the breath held in for a few moments before taking the breath out,

But only if it allows you to stay feeling comfortable.

So a few more cycles like that.

Feeling awareness build,

Presence in the heart.

Take two more cycles.

And once you're finished that last cycle,

We'll cycle it back in.

So on the next round,

Take it down to inhaling for six and exhaling for three.

A few cycles.

Beautiful job.

Then again,

We'll drop it down.

Inhaling for four,

Exhaling for two.

A few cycles.

Notice awareness dropping deeper here.

And then we'll reel it in a little more.

Inhaling for two,

Exhaling for one.

So the breath is almost like a whisper now.

A few cycles.

And then allow the breath,

The rhythm,

The counting to dissolve completely and just return to your natural rhythm of breath.

And take a moment right here to simply be.

Just be in this moment,

No doing.

Feeling open and receptive.

Beautiful job.

So now bring your attention to your heart space.

And just for the next few moments,

Experience your heart like a movie screen of good memories.

So bring onto the screen of your heart here all of the memories in your life,

One by one that have made you smile.

See them appear.

Memories that have made you feel fuzzy or felt warm.

Feeling hopeful.

Memories that have made you thankful.

Moments in your life where you felt lucky or felt blessed.

Where you felt amazed or felt in awe.

Moments with people in special places.

Even in just your own presence.

Even memories of movies that have made you cry happy tears.

Incredible books,

Incredible photos or art.

Memories of incredible music.

Just feel all of those feelings that have made you so glad to be alive.

Feel them alive now in you through the memories in your heart.

See those moments played out on the screen of your heart again and again.

And feel yourself glowing here,

Alive through memories.

In love with love.

To blow these memories up,

Soak in their radiance.

Feel your heart like a storehouse of incredible luminosity and love because of all of the beauty that this life has given you.

And yes,

Within many more painful or challenging memories of course,

But so much beauty and love as well.

For now be here in these memories of the light in your life.

Great job.

Now hold this feeling of radiance and offer a thank you to every one of these moments.

And then let them go gently.

So you're keeping the feeling of light and love that you've generated by your real life experience,

But the experiences themselves have fallen away from your awareness for now.

So you're simply left with their energy.

Feel it glow in your heart.

Experience this light coalesce and collect within itself until it forms the shape of a ball.

So a ball of loving and healing light about the size of your palm,

Present in the heart.

Now take your attention and this ball of light up to the crown of your head.

So you might notice a sensation or a presence there at the crown just through putting your attention there.

Now begin to allow this ball of energy to slowly work its way down from your crown through your head and your face,

Nourishing every one of your cells,

Nourishing your brain,

Everything.

You might experience it moving in a straight line or spiraling around or moving left to right through the head.

It doesn't matter how it moves,

Just that it moves with care.

So feel this radiant ball of light leaving a trail of nourishing and healing energy as it moves through you.

Feel it move down from your head now to your neck and your shoulders left and right and feel each part of you relax as the light meets it.

Feel it move down your left arm to your left hand and then back up slowly and then down your right arm to your right hand and then back up slowly.

Feel it move across your back and your front body and through your center.

Healing light moving downwards,

Down your belly,

Your lower back,

Your hips,

Your pelvis,

Your seat and down your left leg,

Your calf,

Your ankle,

Your foot and your toes and slowly back up across then down to your right leg,

Your right calf,

Ankle and toes and slowly back up again and then follow this light healing its way all the way back up to your crown where it begins its descent again.

So follow this light as it moves back through you slowly again and again and just feel yourself being cleansed on every level in every cell.

So using the past to let go of the past to make space for the present and for the future.

So purifying you and healing you and nourishing you.

Restoring health,

Restoring trust,

Restoring beauty,

Restoring faith and positivity and confidence,

Restoring purpose,

Possibility,

Peace and love.

Continue this process moving that light slowly,

Piece by piece just for the next few minutes.

Amazing job.

So now gently just complete the last cycle through you and then bring your awareness and that ball of light back to your heart and a pause here.

Resting in stillness.

Release that ball but just feel presence in the heart.

Now take your left hand to that space of your heart and your right fingertips to rest on the earth next to you or you can just allow that hand to be open in the air with your palm facing up.

So your left hand here represents the deepest part of you,

Your heart and your right hand represents your connection to earth or nature or to spirit,

Whichever feels right for you in this moment.

And now allow a silent conversation to unfold between these two sacred places.

So this hand gesture,

A mudra,

Is based on the one that the Buddha took during his enlightenment.

So it's called the Bhumi mudra,

Allowing the earth to bear witness to his inner freedom.

So here allow whatever needs to be said or unsaid in you for you to be free in this moment.

Allow that conversation silently to unfold between the highest part of yourself and of life.

A knowing,

A sensing,

A being.

And now relax and let your hands return to rest.

And take a moment just to be here in your own presence as we move towards the end of your practice.

Experience here yourself whole,

Just as you have always been.

But now with a clearer knowing of it.

Home again.

Bring both hands together at your heart,

Either resting one on top of the other on the heart or together at your heart center in prayer.

Offer a moment of thanks to yourself and to something or someone in your life today that brings you joy.

Thank them for being in your life,

Giving you this channel to knowing bliss.

Take a deep breath into that space and send it out.

May you take this light-filled connection that you've created here in yourself back into the rest of your day or your evening.

And may it inspire you to share your light with the world.

Thank you so much for practicing.

Namaste.

You

Reviews

Skillfully guided. I really felt the effect of this practice, thank you.

That was such an awesome meditation! Thank you!

Very centering. I have felt off balance and busy. This meditation and gentle guidance brought me back to my center.

🙏🙏🙏 just amazing

Just what I needed, thank you 🙏

Great!