Welcome to this meditation entitled,
Releasing the Heart and Letting Go.
This meditation was written by Maggie Mullins,
A founding member of Kalu Sahachi Mindfulness.
Close your eyes and breathe.
Settle your body into a comfortable position,
And then allow the sound of the bell to transport you.
Allow your attention to rest in your heart.
You might try recalling some great experience that made your heart glad,
An experience that made you happy just to be alive.
Thinking of it causes a sensation to arise in your heart.
Sensation may feel light,
Or like a swelling,
Or an upward current,
Or a vibration,
Or a wave of electricity.
Whatever the sensation,
Use that as a homing signal,
And let your attention be called into that place we call the heart.
Remain alert because the sensations may only last for a flash,
Or a few seconds,
Or just a moment.
And move in from your sternum and see if you can feel all the way to the back of your spine.
And this is your heart area.
As your attention rests there,
Become aware also of the gentle pulse of your breath in and out.
If you are experiencing sorrow or grief,
You may already be well acquainted with the sensations in the heart.
If so,
Then simply be with them.
The sensations are calling you.
You may also have a sense of joy or gratitude about events in your life,
And the wonderful sensations of your heart center.
Often we can neglect to pay attention to our joy,
Just as we sometimes neglect to attend to our sorrows and pain.
If you find strong emotions going through you,
Explore this simple practice of resting your attention in your heart.
As you breathe in and out,
See if you can be aware of the qualities of emotions that you're feeling.
If you feel an emotion well up,
Be aware that it may change and transmute into something else.
See if you can just be with these sensations.
The heart knows how to heal itself and become available for love again.
Now try bringing to mind a loved one.
See them in as much detail as possible.
This being could be a person or an animal.
Hold them in your heart for a moment,
And share the heartfelt life experience of joy.
Then sit quietly for a moment as you pay attention to your heart's response to this sharing.
