Sitting comfortably,
With your back straight.
Closing your eyes.
The eyes remain closed for the entire meditation.
And taking your awareness into the centre of your chest.
Resting your mind on the qualities that you feel in the chest.
So this could be a sense of vibration,
Warmth,
Tingling or even pressure.
Resting your awareness on these qualities or sensations in the chest.
So whenever thoughts come,
Simply letting them go.
Returning your awareness back into the centre of your chest.
And as you keep your awareness in the centre of the chest,
Making a smile.
Making a smile and noticing what happens in the heart,
In the chest.
Not the physical beating heart.
It's like the smile activates something in your heart.
Something comes more alive.
And more importantly for the meditation,
It makes the heart more tangible.
Letting thoughts go.
Building on this sense of a smiling heart.
If you lose the sense of heart,
The sensation in the chest,
You can always smile again to help make it more tangible.
And remember,
We want to be feeling the qualities in the heart,
In the chest,
Not just thinking about them.
Thinking takes you into meditation.
Thinking leads to more thinking.
Resting your awareness in the heart.
Reaching the heart,
To release that emotion from the gross sensation Memhor come on,
.
Resting,
Resting your awareness in the heart.
This sense of heart may feel like it's just the centre of the chest,
But it may feel like it's the whole chest.
This sense of heart may feel like it's just the centre of the chest.
As you continue to rest your awareness,
In the heart,
Letting your awareness move a little more into the background,
Into this background of stillness.
There is the sense of your heart,
And then somewhere in the background is stillness.
This sense of heart is stillness.
There is this resting in the heart,
And the heart rests in this background of stillness.
This sense of heart is stillness.
This sense of heart is stillness.
This sense of heart is stillness.
This sense of heart is stillness.
This sense of heart is stillness.
And we're very,
Very slowly going to start making our way back.
Now you don't want to ever come back too quickly from meditation.
You're usually deeper than you realise.
So,
As you come back,
Really paying attention to this sense of coming back.
Feeling the sense of your body sitting in the room.
Taking a deep breath.
Very gently starting to move fingers and toes.
Noticing that sense of coming back.
Moving your arms and legs,
Coming back a little more.
Just taking a moment to notice how you feel different than when you started the meditation.
Moving your body.
Getting ready to open your eyes.
Starting with 20 to 30 percent,
Opening your eyes.
Feel that sense of coming back a little more.
And then when you're ready,
Opening your eyes all the way and coming back.
