And welcome to Freedom Within Meditations with Kieran Headley.
Today's meditation is Internal Harmony.
This is the intermediate version.
If you haven't already,
Please do the very first meditation on Internal Harmony that I've presented,
As this really will be the thing that enables for a deeper experience with this meditation.
Internal Harmony is the key that enables internal peace.
For so long as there's conflict,
Resistance,
Manipulation occurring within,
Whether it's the thoughts that we have or the feelings that we have,
Every time we resist,
Chop,
Change,
Manipulate,
Stress,
Reaction,
Suffering,
These are the natural consequences.
For so long as we cannot accept the way things are within ourselves,
We decrease our capability to come to a place of internal harmony,
Therefore internal peace.
So I'd like to invite you to close down your eyes and start paying attention to the sounds around you.
Start counting the different sounds.
See if you can count all the different sounds that are there.
And then bringing your attention to your breath,
The flow of breath in and out through your nose without manipulating or controlling your breath,
Simply allow it to flow and see if you can maintain focus on this one point.
Through time the mind wanders,
Gently bringing the mind back to focusing on the breath,
Remaining aware of the breath.
The more focused you can remain on this area,
On this spot,
The sharper your conscious capability will become.
This correlates directly to your ability to move through resistance within,
And therefore cultivate greater harmony.
See how much deeper you can go with your focus,
And see how long your stretches of focus remain before your mind intervenes with other thoughts.
Challenge yourself here.
And start to notice that I'm giving you more space.
Then our first meditation together.
The more opportunity you have for your mind to wander,
The more opportunity you have to consciously bring yourself back.
And the more that you learn to do that on your own,
The more power you will learn to have over your mind.
Bringing now your attention to the space between your eyes,
Your mind's eye.
And actually allowing any images,
Any thought processes to simply flow as they are,
Without changing them,
Manipulating them,
Stopping them.
Just let them flow,
Let them be.
Every time resistance arises,
And you don't want to think something,
Actually bring down that barrier,
That wall,
And lean into that thought or image.
Actually expose yourself to it,
And allow yourself to be in that space.
Remembering it's completely safe,
They are just thoughts.
They are quite literally just neurological patterns firing in your brain.
Tiny little miniscule neurons,
That's all they are,
They are just molecules.
Allow yourself to be in that space,
Knowing that's the case.
Assume that you expose yourself fully to the reality of the mind.
Practice acceptance of what is.
Understanding there is no specific point of focus here.
You actually want to allow your mind to wander.
Let it do so,
Let it filter through its thoughts.
For the more you resist your mind's desire to race,
To run,
The more it's going to race and run.
Wanting to let the mind flow as it is,
Not only allows us to filter through our thoughts now so that we don't need to spend time filtering through them through the day as much,
We are also allowing ourselves to come to a place of non-reaction.
Where we now have more power over our mind,
Rather than our mind having power over us.
Be in that space for a little bit longer,
Just allowing thoughts and images to flow.
Now I'd like to invite you to bring your attention to the sensations and feelings in your body.
Whether there's some strong anxiousness or tension or stress,
Or even a strong sense of numbness,
You can actually pinpoint these areas within your body.
I'd like you to do that now,
Just focusing on the area that's most intense,
Without letting your posture crumple or letting yourself shrink,
Actually holding your posture upright.
And breathe deeply into the area that is most tense within your body.
This is deeper than any muscle.
Breathing into the sensation,
And learn to simply let it flow,
For the sensation of stress is simply resistance manifested.
When you resist a feeling,
The muscles around that region where the feeling resides tense and clench.
When you choose to allow an emotion to flow,
There's a natural detangling of the muscles.
There's a natural relaxation that occurs within the nerve endings within that space.
This harmony enables peace.
Our choice of allowing our emotions to flow as they are is the enabling of harmony.
If you're struggling to pinpoint a specific region where emotions are most intense,
Spend this time instead searching for where tension resides within your system.
Practicing becoming aware of where tension is,
Is a practice on its own.
And when that becomes more easeful for you,
Then you can spend this time actually breathing into these experiences,
Sensations,
And coming to a place of greater radical acceptance of these emotions so that they can then flow more freely.
Continue to maintain your posture and continue to breathe deeply.
Transcribed by G Dogs,
Original acquire Now I'm going to invite you to follow me through a very easeful body scan and using the same principle of allowing.
Whenever you notice tension within your system as we scan through the body,
Breathe deeply into that tension and allow it to relax without losing your posture.
Starting from the top of the head,
Coming down the face,
Relaxing the face,
Coming down the back of the head,
Relaxing the back of the head,
Down your neck,
Down your shoulders,
Your upper arms,
Your forearms,
Your hands and fingers,
Down your chest,
Stomach,
Down your upper back,
And lower back,
Your hips and glutes,
Your thighs,
Knees,
Your calves or your lower leg,
Your ankles,
And lastly your feet,
Your toes.
Letting your body remain in this relaxed state.
And I'd like to invite you to start to pay attention to the sounds around you again,
Wiggling your fingers and your toes,
Bring feeling back in the body.
And when you feel complete,
You may open your eyes.
I'd like to invite a greater sense of relax as you go about your day to day.
Actually allow your body to remain more relaxed.
And as we enter the next stage of this meditation,
There's going to be even more space once again for slowly enabling your capability to be built around consciously gaining a greater ability to create internal harmony and therefore internal peace.
I wish you a day full of relaxation,
Full of acceptance,
And full of just allowing things to flow,
Thoughts,
Emotions,
Sensations,
Learning to let them be more as they are.
For only through accepting the way they are will we consciously come to a place where we can choose a new route and therefore learn to have new thoughts and new emotions within the experiences that would normally create the action.
I wish you the best.
Lots of love.
