A guided meditation for the Heart, to expand the heart field. This meditation includes a short Maitri or Compassion prayer, to welcome in the practice of cultivating compassion for ourselves and others.
Meet your Teacher
Seychelles
Transcript
This is a meditation for the heart and the heart chakra, To assist in expanding the heart field. You're invited to come to a comfortable seat, Finding a space where you can sit with your spine toned. If you need some support you can always sit in a chair or back against a wall. The invitation to take a deep inhale and as you exhale allowing a wave of relaxation to roll down your body. Taking another deep breath in and as you exhale allowing the whole body to relax, To soften. Allow your attention to drop into your heart space, Taking a moment to connect to your heart. Now breathing through an open mouth, Taking a deep inhale and feel that you're breathing into the heart space and through an open mouth the breath releases and the heart softens. You can take this breath two or three more times with the intention of breathing into the heart and with each exhale breath allowing the heart to relax. In many eastern and arabic languages they have a greeting that asks how is your heart? Now checking in, How is your heart feeling today? Can you offer your heart space to relax, Knowing that at this moment you are safe? Perhaps you feel to place a hand onto your heart, Allowing the heart space to soften into your touch, To drop down from the space of the mind into the feeling space of your heart. As you next inhale you can see, Sense or imagine a golden cord in your heart and as you exhale you send that cord down into the earth. The cord descends from your heart down through the surface that supports you, The foundations of the room that you're sitting in until it finds the earth beneath, Where it keeps descending through the layers of the earth until it reaches the very centre and here it wraps around a crystal, Let that be whatever crystal comes to your mind, You may know the crystal, It may just be a certain colour or texture and with this cord connected to a crystal at the centre of the earth, Feel that you are connected to the beating heart of the earth, Each breath that you take you're breathing in the love, Air and abundance of her energy, Feel your heart expanding with these qualities of earth, Feel the resonance of the crystal as it holds the energy of strength, Allow these qualities to be drawn up through this golden thread up into your heart where the heart circulates through the entire body being. As you next inhale now let your awareness come back to rest into the cave of your heart, See that golden cord in the middle of the heart space and as you next exhale you send that cord up through the top of your heart, It rises through your throat, Up through the very crown of your head, Goes all the way up to meet with the sun, The moon, The stars and the galaxies above and as you breathe now let yourself breathe in the qualities of these celestial energies, Breathing them down into your heart space, Feel the energy of the sun re-energizing your heart, Filling you with the qualities of courage, Rebirth, Breathing in the energies of the moon, Allowing these crystal clear laluna energies to cleanse your heart, The silvery energy washing through the heart, Washing your heart clean of anything that feels stuck, Stagnant and allowing you to just breathe out what no longer serves you, Repeating to yourself, I forgive myself, I forgive others, There is nothing to forgive, Then breathing in the twinkling of the star, Allowing their bright flickering light to remind you of your own creativity, Of your own shining light that lives within your heart space, Allow them to twinkle and shine into dark and forgotten spaces, Feel your heart light up at the beauty that surrounds you, As you next inhale landing again in the cave of your heart, Like that golden cord to extend out of the four corners of your heart, A cord extends from the front and a cord extends out the back, Golden cord extending from the left side and one from the right, And you feel this field of your heart expanding, From this expanded space, Connecting to the energies of maitri, Of compassion, Of love, Compassion always starts with yourself, You can repeat quietly to yourself or out loud if your space allows it, May I be happy and healthy, May I be peaceful and at ease, May I be free from anger and resentment, May I always know my own worth, May I be filled with loving kindness, We are connected to everything around us, To every living being and every object, Just as we wish for our lives to be peaceful and free, So others wish the same for themselves, From your heart to the heart of all those around you, Those who are easy to love and those who make it a little bit more difficult, We send love, Love, May all beings be happy and healthy, May all beings be peaceful and at ease, May all beings be free from anger and resentment, And may all beings always know their own worth, Bring that love and compassion and kindness back to ourselves, We can only really wish love and kindness for others if we can hold those energies and wishes for ourselves, Perhaps this time placing a hand onto your heart, Holding yourself with love and compassion, May I be happy and healthy, May I be peaceful and at ease, May I be free from anger and resentment, May I always know my own worth, May I be filled with loving kindness, Allowing yourself a few moments to be in this energy of compassion, This energy of an expanded heart space, And you can leave the cords of your heart extended out into all directions, And allowing for that cord to be anchored into the middle of your heart, The space of within, When you're ready, Start to expand your breath, Start to bring yourself back as you feel the whole of your physical body, Leaving the heart cords expanded or if you prefer drawing them back in, Giving yourself some moments to sit in silence, Just getting your journal, Taking a few moments to note down any feelings, Or just taking a few moments to write down some gratitude,
