Heart Space Meditation With Kumbaka

During this short guided meditation, you will be guided through a quick pranayama practice using kumbaka, which is breath retention on the exhalation to still the mind. Once the mind is still we will use our heart centre as our point of focus for this meditation. Pausing after the exhale & focusing on the light in the centre of the heart are some of the most powerful practices for stilling the mind and quieting the thinking part of the mind.

Transcript

So make sure you're comfortable,

Somewhat upright.

Let your eyes close if that's okay for you.

If not,

Just a light gaze.

And let's all,

Again,

By feeling our breath move in and out through our nose.

And then begin to enhance the breath a little,

So a slightly bigger inhale.

Feel the belly expand on that inhale.

And as you exhale,

Pull the belly in and feel all the air come out.

And find a rhythm with that that works for you.

So a little bit bigger inhale and a nice long,

Slow exhale.

On your next exhalation,

Pause the breath for two,

Three,

Or four seconds after you breathe out before you breathe in again.

So any amount that works for your body is fine.

So we're inhaling,

Long,

Slow exhale,

And then a pause.

And after your next exhalation and pause,

Just let the breath come back to its normal,

Natural rhythm.

And we're gonna move our attention right into the center of our chest.

So it's our heart area,

But our spiritual heart,

Which is right in the middle,

Not the organ.

And we're gonna imagine that area being filled with white light.

So see if you can work with that for a moment.

Imagine that area filled with the white light.

Wherever your mind works with that,

Perceives it as perfect.

It could be a orb or a circle of some kind.

It could also just be undefined white light in the center of your chest.

We're gonna use that image to hold our focus just for a few minutes.

I'll be quiet,

And we're gonna drop our attention right into that white light.

We're gonna move our attention right into the center of our chest.

Okay.

Okay.

Slowly allow your breath to deepen.

As you're ready,

Slowly allow your eyes to open.

As you're ready,

Slowly allow your breath to deepen.

As you're ready,

Slowly allow your eyes to open.