Guided Heart Opening Meditation

A deeply heart-opening experience, begins with a guided mindful body-scan and meditation guide.

Transcript

Welcome your body and yourself into this open heart meditation now.

So arriving into your body by bringing your awareness first of all into your feet and how they connect to the ground,

To the floor.

The soles of your feet as they connect to the floor,

Bringing your awareness to the top of your feet and to your ankles and your calves and your shins and your knees and your thighs and your sacrum and lower belly,

Belly button,

Your waist,

Your lower back and gender organs.

And now bringing your awareness into your spine and see your spine rising up out of your sacrum like the trunk of a tree,

Rising up towards heaven.

Bringing your awareness now into your abdomen and your rib cage and how your ribs protect your lungs and your heart and your shoulders and upper arms,

Just awareness here,

Just noticing what is here.

You don't need to change anything,

Just noticing what is here now.

Bringing your full awareness here now into your body and upper arms,

Elbows,

Lower arms and your hands as they rest in your lap and feeling how the chair or the surface you're sitting on fully supports your body.

Allow yourself to surrender to that idea.

And now start to find your breath and bringing your awareness into your breath as you also notice how your head floats on top of your neck and the muscles in the face,

In your face and your jaw just letting it go,

Just relaxing and letting it go.

Beautiful.

And your eyeballs as they soften in the warm fluid behind your closed eyelids and notice how as you do this your forehead broadens and widens and your scalp softens.

So full awareness now in your body,

Full awareness in your body.

Locating your breath and start to name your breath,

Start to name your in breath,

So and your out breath Hum.

So Hum,

So Hum,

So Hum.

And use your breath as an anchor,

As a way to bring your attention and focus back to the present.

The mind loves to wander and the mind will be wandering.

It'll be contemplating and judging and thinking and dreaming and planning and remembering but it won't be here now and that is the nature of the mind.

So you use your breath as an anchor,

Use your breath as an anchor as a way to come into the present and use the awareness of your body also to bring you into the present now.

Staying with your breath,

Staying focused to your breath and in a moment the chime will ring and you'll be able to practice this on your own,

Following your breath.

So Hum,

So Hum.

And any external noises,

Car doors closing,

People's voices,

Trams going by or any thoughts,

Just label them and bring your attention back to your breath.

So Hum,

So Hum,

So Hum.

And in a moment the chime will ring and you will be able to practice this on your own without my prompting you.

After you hear the chime,

The silence will go for 10 minutes and then there'll be another chime and the guided meditation will start.

That goes for about 15 minutes.

Hum,

So Hum,

So Hum.

Hum,

So Hum,

So Hum.

Hum,

So Hum,

So Hum.

Hum,

So Hum,

So Hum.

Hum,

So Hum,

So Hum.

Hum,

So Hum,

So Hum.

Hum,

So Hum,

So Hum.

Hum,

So Hum,

So Hum.

Hum,

So Hum,

So Hum.

Hum,

So Hum,

So Hum.

Hum,

So Hum,

So Hum.

Hum,

So Hum,

So Hum.

Hum,

So Hum,

So Hum.

Hum,

So Hum,

So Hum.

Hum,

So Hum,

So Hum.

Hum,

So Hum,

So Hum.

Hum,

So Hum,

So Hum.

And now start to bring your awareness into your inside body.

Start to bring your awareness into your inside body.

And notice either using the power of your imagination or your senses,

You'll be able to find a central energetic channel that goes between the root chakra and the crown chakra,

Like a beam of light,

A beautiful,

Radiant,

Shimmering beam of light that goes between the root chakra and the crown chakra.

See this beam of light and see the light that comes off it expanding and growing.

And see this light now moving through all the cells of your body,

Clearing and vitalizing and bringing new life into all the cells of your body and your neurons in your brain.

See this light expanding and shimmering and moving to the boundaries of your body,

Which is your skin.

See your light in your body,

Shimmering,

Radiant as it expands now,

Expanding beyond your skin,

Beyond your skin and into your aura.

And see this light growing and expanding and opening into your aura.

And see any dull or flat patches in your aura just being lit up or vitalized by this radiant,

Silvery light that has emanated from the central energetic channel that I was just talking about,

Which is your central energetic channel from which all the other energetic channels emerge,

Also known as the Shushumna.

See yourself and all the cells in your body releasing any toxins or all belief systems you don't need anymore as this light,

The waves of it move through your body and into your aura,

Creating an exquisite cocoon of silvery light.

See yourself sitting in this exquisite cocoon of shimmering silvery light,

Protected from any external influences that could harm you or could interfere with your energy field.

See your aura being revitalized and cleansed and purified by this light that has come from the Shushumna,

The central energetic channel.

Beautiful,

Beautiful.

And now take a really deep,

Long,

Wide breath.

As you exhale,

Just see yourself relaxing and deepening even further into being held by the surface you're sitting on,

Protected and safe in this cocoon of silvery light.

Feel yourself surrendering and releasing yourself to this exquisite cocoon.

Feel the change that is happening in the cells of your body as you fill them with this intention.

Beautiful.

And now bringing your attention into your root chakra associated with survival,

With your connection to the earth.

Your root chakra,

A four-petaled red lotus,

Sometimes can be felt or seen here or sensed here.

Just see if you can feel that or sense that as you tune into Muladhara,

The root chakra.

And now bringing your awareness up to just below your navel and see here the six-petaled orange lotus also associated with those primal survival instincts,

Also associated with your ability to relate and receive and give pleasure,

Your sexuality,

Your creativity.

The orange six-petaled lotus,

Svadhisthana.

Now bringing your attention up into your solar plexus just above your navel and see here a beautiful ten-petaled lemon yellow lotus.

Exquisite,

Radiant,

Exquisite,

Luminous lemon yellow Manipura,

The center of your power and your individuality.

What makes you absolutely unique is powered by this twelve-petaled,

Ten-petaled lotus.

And now bringing your attention into the heart chakra associated with your heart.

Of course,

Twelve-petaled emerald green lotus,

Anahata,

Unconditional love,

Forgiveness,

Compassion.

This portal wherein we all meet,

This exquisite emerald green twelve-petaled lotus.

And now coming up into the throat chakra,

Sixteen-petaled blue lotus like the deepest,

Most exquisite,

Velvety blue of a deep,

Clear ocean.

This is where you communicate from,

This sixteen-petaled blue lotus,

This Suddhi,

The way you communicate with the world,

Your throat chakra.

Coming up now into the third eye,

About seven centimeters behind the middle of your eyebrows associated with your pituitary gland,

The master gland that really controls all the other glands in the endocrine system.

Associated with your higher self,

Your inner knowing and intuition,

A two-petaled violet lotus,

Ajna.

Feel,

Notice and sense this exquisite lotus at the center of your head.

Now coming up to the top of your head,

To the crown chakra,

Thousand-petaled pearly white lotus,

Sahasrara.

Your connection to the divine and to all that is this radiant lotus,

Thousand-petaled lotus on the top of your head.

Exquisite lotus,

Exquisite,

Radiant,

Your radiant connection to the divine.

Just sit for a moment with these chakras now enlivened and brought into your awareness.

These seven lotuses,

If you like,

Associated with your seven energy centers.

Just notice and feel how you feel now that you've connected to these energy centers.

Just sit in that for a moment,

Feel that.

Beautiful.

Now bringing your awareness into your heart chakra,

Into this vast,

Miraculous portal of unconditional love and forgiveness.

Just take it in a moment,

Take a deep,

Wide breath,

We'll do it together.

Take a deep,

Wide breath into this chakra and as you take your inhalation,

See the chakra just opening and widening,

Right open.

And when you exhale,

Feel yourself merging into this chakra.

Feel your consciousness and your awareness merging in.

So let's do it,

Let's take the deep breath together.

Just sit for a moment in this chakra,

Notice what is here,

Notice the colors and the shapes,

Notice everything that is happening here for you.

Notice how you feel here,

Notice if there are any areas that feel a bit contracted or if there's pain or if there's any knotted feeling.

Or if there's any other sensation,

Just bring your awareness,

The light of your awareness into this.

And you can take another deep breath and breathe in love and healing to this part that may be contracted or painful or knotted.

Breathe it in and as you exhale,

See yourself releasing that,

Just letting it go,

Just bringing more space into this exquisite,

Vast,

Boundless space of the heart.

So just now,

Take a deep inhalation.

Think of something in your life,

If you like,

That is annoying or upsetting,

A grievance if you like,

Something,

A problem you have,

Maybe a problem you have with somebody else.

Maybe something that wakes you up in the middle of the night or that worries you,

Upsets you.

Using this extraordinary,

Miraculous place of the heart,

You can heal this or you can support it to heal,

Be healed.

So with the next inhalation,

You can allow that to ride in whatever that is,

That grievance you have and choose to have it transformed and transmuted by this miraculous place of the heart.

Choose to have it transformed by this miraculous place of the heart.

So let's do it together.

With your in-breath,

Breathe it in,

Let it ride in.

And hold it for a second and then as you let it go,

Just see it dissolving and evaporating away like a dewdrop on a leaf as the first sun evaporates it away in the morning.

Just see it being transformed by the miraculous,

Unconditional love of the heart.

Beautiful.

Just sit here for a moment and just experience how the heart feels now.

Just tune in again maybe to that grievance and see if it's changed at all.

See if there's any difference at all.

If you feel you need to do some more work with it,

Just breathe in more of it,

Allow it to ride in on the in-breath.

And then exhale.

Just sit here enjoying this exquisite place of the heart and feel the luminosity of your whole being as you allow yourself to expand into this place of the heart.

And in a moment this meditation will end and you will be able to take this sense you have of the heart into your daily to bring it to everything that upsets or stresses you.

And I send you many blessings and wish you well on your journey.

Much love.

Reviews

Wonderful combination of guided and breathing mediation.

Loved the way this included grounding techniques, Mindfulness body scan awareness and breathing, but also included Mantra and Chakras in meditation. 💗
Very soothing voice as well. Will certainly be booking marking this and trying some of your other meditations. One of the best ones i have enjoyed. Thankyou. 😊🌈

Enjoyed it much in this time of deep crisis. Thank you

This is one of our very favorite guided meditations. We come back to it again and again.

Powerful and beautiful. 🙏

Thank you for sharing 🙏

Beautiful meditation that starts with quick body scan followed by instructions for "So Hum" mantra. After the the instructions, you get 10 min of practicing the mantra on your own set to very beautiful music. After 10 min, the journey thru Chakras and ending with expansion of love in your heart ❤️

Wonderful. I will do this daily. Thank you. Many blessings to you also.

Loved it thank you🌸

Powerful heart healing meditation. Could feel the love in the speakers voice. Thank you.

Very healing. Wonderful chakra opening❤️

What an extraordinary feeling. Feeling cleansed, joyful, stronger. The tense feeling I had in my lung/heart area is gone and a breath from my true self again. Thank you

I wish the music played the whole way through but it was lovely, relaxing and beautiful

The best one yet!! So beautiful. First 5 minutes guided, then 10 minutes to yourself with the last 15 guided. Magical! 💕✨

Bookmarking this one. 🌸

Really liked imagery of chakras and breathing into the heart chakra. Well led and soothing

I love when you say "beautiful"

Beautiful....very soothing and comforting.

Thank you so much for this meditation. Piece of Heaven on Earth today.
Namaste.⚘