So let's begin just by coming into the present moment and setting the intention for this hypnotic programming to help you open your heart to accept your true feelings without judging them or putting them onto others or jumping to conclusions and judging yourself.
But just to feel things as they arise in your body,
Interesting sensations.
Almost as if our emotions sometimes are almost like we're eating food and sometimes it feels different what you're eating.
It feels different going down into your stomach.
Feels different,
Takes longer to process and digest.
Sometimes our feelings are like that too.
Sometimes they come blindside us.
Sometimes they build up over time.
So how do we work with them?
One of the first things that we can do is be mindful.
Notice them yet notice that they are not all of who we are.
They are not all of our identity or all of our experience.
They do shape us.
They can't influence us.
And so it is important that we get in touch with them without letting them run wild.
We can't deny or suppress and be really healthy.
We've got to find that balanced place where we can feel our feelings fully and be present with them and be clear with them.
So first,
Let's just establish a few key elements that will be very helpful in doing this opening the heart work.
One is to establish the seat of the witness.
The observer who can feel feelings without being caught up in them.
To be aware of what you're focusing on.
Your body,
Sensations in your body,
Your felt sense in your heart and your belly.
And to do this,
All you have to do is get comfortable.
And as you're getting comfortable,
You can lean back against the wall or even a chair or sit up,
Whatever's right for you.
You'll be learning how to feel your feelings without blocking them,
Without suppressing them and without acting out on them,
Just to feel them so they can transport themselves and so that you can move out of the way to allow this transformation to easily occur.
So with your body comfortable and your eyes closed,
Bring your awareness to your physical body.
And as you observe your body,
Ask yourself,
How does it feel right now?
Not how do you want to feel or think it should feel,
But how does my body feel now?
Just take a big easy breath in through your lungs and exhale,
Opening up,
Observing your body.
Again,
Breathe in and fill your lungs even more.
As you exhale,
Be open and observe.
Once again,
Be aware of your body and fill your lungs,
Breathing in.
And as you exhale,
Just keep awareness on your physical body,
Softening the muscles in your body.
Practice relaxing your shoulders,
Let your elbows go loose and low.
Let your hairline relax.
Your nasal passages relax.
Your inner ears relax.
The jaw uninches and your upper lip relaxes and your lower lip relaxes,
Relaxing your chest,
Your sternum and your breast.
Deep in your abdomen releases,
Your hips relax,
The thighs go loose and limp soft,
And relaxation washes all the way down to the soles of your feet,
And you release in mind and body.
And noticing that your body has sensations,
These can be pleasant,
Unpleasant,
Or neutral.
In opening the heart,
We're not concerned with what the sensation is.
We're only working to open,
To observe the sensations in your body,
Hot or cold,
Thirsty or hungry.
And just inhale.
Take another easy breath.
As you exhale,
Open to observing your body.
Again,
Breathing in one more time with awareness on the sensations in your body.
As you exhale,
Just allow your sensations to be as they enter your body,
Experiencing what is the present moment.
Keep coming back to this moment.
Now bring awareness to your felt sense,
The space below your shoulders and above your waist.
And take an easy breath in and observe as you inhale and then exhale.
And open up to observe your emotions.
Open up to how you feel emotionally.
Emotions can be pleasant,
Unpleasant,
Or neutral.
Just becoming aware of your emotions.
And take another breath.
Once again,
Inhaling.
And one more time,
Observing your feelings.
Breathing in as you exhale,
Relaxing down.
And ask yourself,
Am I aware of what I'm feeling?
Where do I feel it in my body?
Usually there's a felt sense below your shoulders and above your waist.
Just notice what's going on inside your chest.
Feel what's happening inside there.
Notice what's happening in your stomach.
Nothing has to change.
Your feelings are what they are.
Don't act out when your body is still.
You're not expressing your emotions.
You're sitting here.
You're not pushing them down.
You're just relaxing and breathing.
It doesn't matter what's happening on the outside,
Out in the world,
Or even in your life.
And it doesn't matter what's happening inside,
Within your skin,
Or in your sensations,
Or in your emotions.
All you're asked to do is observe and to be in touch with what is.
Keeping your awareness above your shoulders,
Even above your throat now.
And observe your conscious mind.
Your heart is the root of your mind.
And if your heart is feeling full,
Your mind is going to talk about it.
If your heart is open and relaxed,
Emotions will be clear and your mind will be relatively clear.
If there's a lot going on in your heart,
There'll be a lot going on in your mind.
Just take the time and just observe and notice.
If you're aware,
You'll notice that that voice in your head keeps talking.
Just practice observing.
You don't have to change your thoughts.
Just be neutral as you observe them.
Thoughts can be pleasant,
Unpleasant,
Or neutral.
But as you watch them,
Just observe.
Take another deep breath as you exhale.
Just observing.
Fill your lungs and observe your mind.
Exhale and make space for your breathing.
You don't have to try to stop what's on the mental level.
And you don't have to try to stop what's in your heart.
Your mind cannot control these energies like the waves and dirt.
If they're stern up,
They will settle down on their own.
We're only observing.
Now let's bring awareness to the one who is observing.
Notice and bring your awareness,
Your attention,
To the space in your forehead.
There's this bluish space.
Bring your awareness there,
Not dwelling in your body or the sensations in your body or your emotions or your mind.
You're aware of your own consciousness.
You might call that a soul or a spirit.
Doesn't matter what you call it.
It's the I am presence.
Not I believe this or that,
But just noticing.
Seeing your attention,
Observing the observer.
And that is the transcendental you who can observe your feelings without being caught up in them,
What we might call the witness.
And note that I have a body.
I have sensations.
I have emotions.
I have a mind.
And this is how it is.
And also that I have a consciousness.
And the more we discover that conscious observer,
The more you discover your bliss and your true self,
Your exquisite being.
So just bring your awareness and your attention as if you're looking in and up in your forehead to your higher self.
And your lower self or your mind and your emotions are there.
Your higher self is the soul.
And as you know yourself as the soul,
And even if your emotions and body and mind are stirred up,
It's okay.
You can be established in the seat of the witness and come back here again and again.
This is true meditation,
Meditating on the object of consciousness.
Take an easy breath.
Exhale.
And as you exhale,
Keep coming back to the blue space in your forehead.
Realign your attention is moving into that space to help you to know your true nature,
Your true self.
Inhale.
Exhale.
And observe and notice that you are the one who's aware of the sound coming into your ears.
You are the one observing emotions.
And just like a person who is drowning in the water,
Whether the waters are murky or stormy,
You can observe now.
Instead of falling in,
Imagine sitting in the space in your forehead and looking down.
Observe your body.
Observe the sensations in your body.
Observe your emotions and observe that you are not touched or changed by these energies.
You are the newer of these energies.
Do not suppress or control these energies.
Just observe.
Observation is the secret of what to do.
It's not to suppress.
It's just to relax.
Breathe in imagining that seat of the consciousness,
That space in between your forehead.
And when you're there,
You remain eternally free while your heart continues to open to all the energy of life.
Your physical and mental and emotional sensations are never blocked.
You remain centered in the higher consciousness and you use your will to stay centered.
Instead of using your power to shut down your feelings or to let them out,
You use your own conscious energy to stay centered.
Notice coming here again and again.
Every time you practice this meditation,
You realize what you're doing now.
Noticing you want to practice this doing this every moment while driving,
While eating,
While interacting with others,
While talking to your spouse,
While talking to your children,
While working.
You remain in a state of higher consciousness.
Imagine you're sitting up in that space of the witness,
Letting the light flow through you,
The light of awareness,
Observing your feelings.
And feelings will come up.
Your buttons will be pushed.
Things will happen that will challenge you and cause emotions to arise in the system.
You simply do not need to deny them.
You don't need to deny that's happening.
The divine energy within you will transform your emotions into peace when you keep your heart open.
And just remember to observe.
And in stage one,
Your heart is full of emotion and your mind is clouded and your consciousness is totally identified with this.
So you say,
I am the human being who is not experiencing what I want to.
But in stage two,
You learn to be the witness and say,
I am the soul who is observing the human being.
And in stage two,
The human being still has issues,
But you've transcended them.
And in stage three,
All the issues will be transformed.
And you'll be able to comfortably open in your own heart and simply allow the blockages to burn away,
Give them back to the energy of where they came from.
As you let your feelings flow through you,
You just observe your feelings and be in touch,
Observing the feelings.
You can be intimate with them.
You can embrace them and create space for them and know what they are.
You can be aware of your body and how it feels at every moment.
You can be aware of your emotions,
The patterns that they might play.
And in the past,
You may have tried to run from these feelings and now you learn to observe and to be intimate with them.
They cannot hurt you.
They are temporary moving energies that come and go.
They come to this process that will get cleared out again.
Remember to use this meditation on a regular daily basis.
Keep using it until you feel you're fully established in the soul.
Keep observing your heart fully being open.
And then perhaps when you get a good sense of that,
You might want to back off.
Remember in the beginning,
You need to hear this.
It's very easy to get caught up in the beginning.
But as soon as you establish yourself in the seat of the witness,
You'll never want to leave.
You'll never want to fall back down into thinking and being without the observer.
With the observer,
You remain free.
Now to come out of this meditation very,
Very slowly.
Just the tiniest little bit at a time.
Allow your eyelids to just ever so slightly open like a tiny little sliver where the light comes in and notice that you are the soul looking through those eyes.
You can see if there's an inner space.
You've simply opened a sense to allow the external world to come and to meet the soul.
Remember to stay centered.
Remain conscious throughout all experiences and continue with your day.
Simply letting life unfold.
You observe what is happening in your heart and what you have to do.
You go wherever life leads.
You simply do whatever you need to and stay in touch.
And freedom is the inevitable result.
