Thank you for joining this practice of awakening the heart.
Please begin by finding yourself a comfortable seated position,
Whether you're in the chair or on the floor.
I really encourage you to be upright and not be laying down for this work.
This really allows us for true alignment within our spine to be active with this meditation so that we may experience the flow and the heart opening and awakening.
So as we settle into this posture,
We will begin by settling into our breath,
Then settling into our body,
And then settling into our mind.
I invite you to place one hand over your heart center and one hand over your belly,
Taking just a few moments to feel the breath moving beneath your hands without force,
Without control.
Just noticing the flow of this breath.
Using judgment if you notice any tightness or shortness or holding.
Just taking note.
We will work on expanding our breath now by feeling for a very full belly first,
And then we'll rise the breath through the diaphragm and then up and expanding the chest.
And so with your hands continue to be placed here,
Just really feeling for that over-exaggeration.
So a deep breath in through the nose,
Feeling the belly first,
Rising up through the diaphragm,
The middle chest,
Up through the chest,
Expand the ribs,
Holding at the top if you can,
And then reversing from the chest down through the belly.
Feeling the breath almost like a wave of energy coming into the body.
So a deep breath in,
Fill the belly,
Chest,
Hold,
And then releasing from the chest down to the belly.
I invite you to continue with this breath for a few more cycles,
Watching it expand and stretch to reach every corner to fill every inch of the lungs,
The belly.
At your own pace,
Continue.
As you finish your last breath,
Settling back into a natural flow.
And I invite you to notice any changes that might have happened,
Any release,
Relaxation,
Letting go.
Our mind controls our breath without much thought.
And when we intervene and notice and start playing with our breath,
We can affect our physical body with it,
Our emotional state.
And we use this for our own personal healing and releasing stress or anxiety whenever we need throughout the day.
You may remove your hands from your heart center and your belly,
Perhaps placing them on your legs.
I encourage palms facing up,
Accepting the energy from around you or wherever you may feel most comfortable.
I'm going to scan the body for just a few moments to ensure that we're really finding a very comfortable,
Settled state within our bodies so we can focus on the mind,
Checking in with the feet,
Seeing how they're doing today.
Maybe feeling them touching the ground or your leg or the chair.
Just noticing.
And rising that subtle awareness through the legs,
Taking stock as you go,
The calves,
The back of the knees,
Letting the thighs just take a moment.
There's no work for them today in this meditation.
Awareness to the hips,
Feeling the full gravity,
Allowing your seat to relax,
To feel supported.
Bringing awareness to the tailbone and though you may not feel each vertebrae,
If you just bring your attention to that area and attention to notice if you can follow each vertebrae up through the lower back,
Through the mid back,
And through the upper back.
There's not an expectation that you notice or you can feel a relaxation or a tightness.
With a mere act of bringing intention or awareness to a place,
To a point in our body,
It can bring us relaxation if we allow it.
Noticing the shoulders,
Allowing them to fall away from the ears,
The arms feeling fully supported and free.
The neck is in a comfortable position,
The tongue falling away from the roof of the mouth,
The cheeks feeling like they're melting away,
Relaxation in the forehead,
The softness with the eyes,
And an uplifting feeling within the crown.
Using any last body part that's calling out to you to make sure you're comfortable.
Closing the eyes,
Keeping our gaze lifted upward and outward as if we're looking at a beautiful scene in the distance,
Perhaps a sun rising up.
This allows us to remain awake and engaged during our meditation.
If you find yourself nodding off during your practice and that was not your intention,
Lifting the gaze can be a great tip.
Bringing awareness back to our breath now without the control,
Just the noticing.
Feeling for the subtle entrance of the breath through the nostrils.
And feel it swirl around as it goes up through the bridge and then enters down into the lungs.
So feeling any sensations or simply just placing our awareness at this point,
Again with our intention.
As we breathe in,
We raise our awareness to the point between the brow,
Not with our gaze,
Not with crossed eyes,
But more an awareness at the center point.
Bringing the awareness to the crown of the head and noticing a brilliant green light that's floating above.
And as you inhale,
This light comes down through the crown.
And as you exhale,
Like a window in the front of the heart center,
A green light emanates outward to the world.
As you breathe in,
You receive this beautiful healing love light.
And as you exhale,
You feel this warming green light exuding from you.
This light feels safe and feels empowering,
Nurturing,
And brings this warming,
Loving feeling towards your heart.
So much so that it overflows and it has to be given out to the world.
Bring to mind someone or something that you truly love.
Imagine this warm green light shining on them so they can feel your love.
They feel the color.
They feel the sensation dancing on their skin.
This love from the universe,
From your heart,
Illuminating them.
You feel filled with joy and love.
This light is so bright that you must shine it on others.
So bringing to mind those in your family,
Perhaps,
Friends,
Even colleagues whom you may not feel this outward feeling of love,
But this light is so bright it must be shared.
Breathing in the light from the crown and exhaling the light on all of these people so they may feel the same joy,
The same love that you do.
As this light continues to grow,
It doesn't stop no matter how many people you shine it on.
Now it's time to share this light with the whole world.
Imagine enveloping the world with this beautiful green light coming from your heart center.
Love is boundless.
Love is so full that when you give it,
There still is plenty that remains for you,
For others.
With love,
There is no room for fear or hate,
Anxiety,
Negativity.
Shining this light removes the darkness.
Breathing in that light and exhaling the green glowing beautiful light from your heart covering the world and covering yourself.
Remembering you are worthy of love.
You are a being of love.
It is your nature.
We simply must remind ourselves from time to time.
I invite you to place your hands over your heart center.
Having a last moment of gratitude for this practice,
For sharing your love.
