The ball of mudita.
Take a minute to adjust your body for meditation.
You can do this lying down if you want to,
But my preference always with these heart-centred meditations is to sit upright.
Because it is an energy practice and for me I can feel the movement in the heart and the movement in my energy body more readily.
But if you prefer to lie down you can do that too.
Staying your posture now and if you've got any tightness give yourself a little bit of a twist,
A bit of a stretch.
Also move your head around a little bit on your shoulders to open up the upper vertebrae and open up the blood flow and the pranic flow to the brain.
Staying with your posture just for a moment make sure you've got a lovely even stable base for this because we're grounding mudita into the life field.
A lovely stable base and a well-supported spine,
Long and elegant but not strained.
Shoulders down and back and crown tall.
Take a moment to check in with your state of being before we start the practice because this is an excellent benchmark for when we finish the practice.
Simply scan the body.
What's your body saying to you now?
Scan if there's any niggles or tightness or pain anywhere.
Scan the sense of density and the weight in the body or the lightness in your body.
Give your awareness to your usual signalling spots of the body where you might hold tension.
For some of us it's the neck or the shoulders,
For others it's the tight jaw or for some of us it's the feeling in the tummy or in the back.
Give your bodily signals of tension your full awareness right now.
Honour them,
These hard-working aspects of your body.
Listen to and honour your tension spots.
You may notice that under your awareness there's a feeling of easing.
Now coming into your natural breath and observe the character of the breath right in this moment.
You're not changing your breath in any way,
You're simply listening.
Notice the depth of the inhalation.
Can you feel the inhalation moving through the system or is it shallow?
Feel the completion in the exhalation,
Is it complete or shallow?
And commencing now our breath work practice.
So when you're ready now inhaling for 1,
2,
3,
4,
Hold,
2,
3,
4,
Out,
2,
3,
4,
5,
6,
In,
2,
3,
4,
Hold,
2,
3,
4,
Out,
2,
3,
4,
5,
6,
In,
2,
3,
4,
Hold,
2,
3,
4,
Out,
2,
3,
4,
5,
6,
In,
2,
3,
4,
Hold,
2,
3,
4,
Out,
2,
3,
4,
5,
6,
In,
2,
3,
4,
Hold,
2,
3,
4,
Out,
2,
3,
4,
5,
6,
In,
2,
3,
4,
Hold,
2,
3,
4,
Out,
2,
3,
4,
5,
6.
Take a big full breath in and hold.
Now release the breath,
Allow all of the air to completely leave the body and take a beautiful natural cleansing breath.
Allow your natural breathing rhythm to re-establish and follow your next inhalation all the way down to the heart.
Have the feeling with every breath that you're breathing into the space that surrounds your physical heart,
Streaming light into your heart,
Your sacred heart.
Feel the heart and the space around your heart and the whole of the chest and the upper spine with the energy breath.
And for the next few breaths now,
Connect all of your awareness to the energy in your heart.
On your next inhalation,
Follow the breath with your awareness and penetrate the heart moving into the center of the heart space.
And as you slide your awareness deeply into your heart space,
An immense field opens up.
You're standing right at the nucleus of the collective energy field of the human race.
All that have gone before you and all that exist on the planet with you now.
Observe how this field presents itself.
What are its dimensions?
What are its colors?
What movement can you perceive?
And now with the power of your intent,
Raise up from the collective human field,
The presence of mudita from every act of kindness,
Every act of generosity,
Of courage,
Every choice to love.
Allow it to rise,
Born from the human race and in your inner vision,
Look around you and see this sea of mudita,
These cosmic particles of light,
Sparkling,
Living.
When you can feel it,
Perceive it,
Start to sweep it towards you in a concentrating pile.
Notice how it swirls as you gather it up in a mound of light.
Feel the beauty that our race is capable of.
Keep sweeping and concentrating the mudita.
And as it concentrates now,
Start to gather it in your hands and mold it into the form of a ball.
The more you gather and mold,
The more concentrated and brighter it becomes.
Gather the mudita and incorporate it into your ball.
Once you feel this psychic form of highly concentrated pure energy in your heart and in your hands,
Psychically change the scene to the receiving field.
Perhaps it's the field of your family,
Perhaps the streets of the world,
Perhaps the school yards for your children or a workplace,
A prison,
A hospital.
Or perhaps it's the inner field of your own heart.
Become very clear now on where you are issuing this beautiful concentrated blessing.
Sense your presence in this place,
The presence of others within it.
And when you're ready,
Allow the ball of mudita that you have created to glide from your hands into the receiving field.
See it glide directly and easily to the centre of this field and with a brilliant flash of light,
See and feel it diffuse fully into the atmosphere,
Into the hearts of all that are present there.
See it being received.
And very gently now,
Expand your sense of awareness up and out of the centre of your body and back into full awareness of your body.
And once again,
Check in with your state of being.
Notice the quality of your breath.
Notice the feeling in your heart.
Notice the difference from when you started the practice.
Gently bring a little bit of movement to toes and fingers.
Become aware of the contact points between your body and the supports around you.
Become aware of air and skin.
To shift from your inner visioning back to your outer vision,
You can rub the hands together and generate some warmth and then put warm hands over the eyes and run your awareness towards that warmth.
You may perceive height and colour or light activity behind closed eyes.
And then behind your hands,
Flick open the eyes and allow some light in.
And then when you're ready,
You can bring your hands down.
And your practice of the ball of mudita meditation is now complete.
