Beyond The Mind, The Heart Beats
by Emily
As I’ve deepened my understanding of wisdom traditions, a common theme has emerged. Lead with your heart. Do whatever you need to do to drop out of your head and move deeper into your heart. Our mind is meant to be a servant to our heart, but often, we have this reversed. I hope this meditation softens the journey into your heart for you.
Transcript
Okay,
Go ahead and find yourself in your seat,
Your cushion,
Lying down,
Wherever feels nice and nourishing for you.
We want to be alert but relaxed.
So for me,
I like sitting up and having my spine upright,
But wherever you are is fine.
Let's start with our three deep breaths,
Breathing in through our nose and out through our mouth.
Let's just start to come into our body.
Meditation is about being fully present in our body.
Just start to feel that sensation that's often invisible to us,
Yet acting on us all the time.
Gravity.
Maybe lift up your arms and just feel how heavy they are,
Kind of feel the weight of your legs and your bum and your chair,
Wherever you're seated.
We're just going to start to just relax,
It's so easy,
But just rush and do the next thing.
Just feel that tug of gravity and that support,
Sort of that equal support,
Being pulled into the earth and yet being supported fully by the earth.
Let's set our grounding,
Tree roots or a waterfall or just a beam of light,
Just something that connects your body into the earth.
You're just going to create a visual in your mind's eye that moves off of your body,
Off of your lower back and your buttocks into the earth,
Through the floor and the basement and the foundation,
Through the topsoil,
Into the earth.
As soon as you set that,
It's just like your little magic trick or your little extra support.
As we go through our body scan,
You're just going to remember to use your grounding,
To just send everything down into Mother Earth and she just recycles it,
It gets composted,
It's no big deal.
Just imagine anything that's not serving you with each exhale,
Just effortlessly comes off your body,
Even body aches and pains can go down and the earth is so much older and wiser and larger than any of our petty human concerns.
We're going to do a body scan today and so when I bring our attention to a body part,
You're just going to bring your mental awareness,
Your perception,
Your capacity for sensation to that body part.
Let's just start at the crown of the head.
Just see if you can feel your scalp,
Top of your head,
Maybe even hair follicles,
Back of your head.
Once you have a perception there,
Just allow that part of your body to deeply relax.
Again,
It's all about the intention,
Energy follows intention.
If you have the intention that you are relaxing your head,
The head will begin to relax.
Moving into our forehead and our temples,
The spot between our eyebrows,
Behind the eyes,
Underneath the eyes,
All around the eyes.
It's kind of like you're just sort of giving your face a little gentle face massage but without touching your face.
You're just kind of allowing your eyes and your face to relax.
Coming into your cheekbones and your jawbone.
Stretch out your jaw.
And for each body part,
We're just resetting in present time.
So often we store trauma and little microaggressions or just little bits and pieces of interactions in our body.
So we're just having the intention of resetting in present time right now.
Moving down into your mouth,
Your chin,
Your ears,
Into your neck.
I'm doing a few little head rolls.
Again,
With each exhale,
It's just a release into the earth.
You can move your head side to side.
Moving into our upper chest,
Like our collarbone,
Our right side collarbone,
And our left side collarbone,
Our high back,
The right shoulder blade,
The left shoulder blade.
While we're here,
Just notice your body in space,
Your posture if you're sitting up.
If you're lying down,
Just notice how your shoulders are touching the floor.
Just take a moment to reaffirm.
When you're relaxed,
Get alert.
Moving down into our left shoulder,
Our left upper arm,
Our left elbow,
Our left forearm,
Our left wrist,
Our left hand,
Our left thumb,
Pointer,
Middle,
Ring,
Index,
Our left palm,
Our entire left arm.
Just feel that tug.
You're just releasing.
Moving into our right shoulder,
Our right upper arm,
Our right elbow,
Our right forearm,
Our right wrist,
Our right hand,
Thumb,
Pointer,
Middle,
Ring,
Index,
Our right palm,
Our right hand,
And our entire right arm.
Again,
Kind of just feel that weight.
Moving into our upper chest,
Our high heart,
Torso,
Our pectorals,
Sternum,
Our heart cavity,
Our heart,
Our diaphragm,
Our stomach,
Intestines,
All the organs.
Let's just allow some breath into our heart and into our abdomen so often that we clench and store tension in this area of our body.
Just allow for our body to function healthily in a healthy fashion.
Let's go to the left armpit,
The left side body,
The right armpit,
The right side body.
Let's come down into our hips and our pelvis,
Our groin,
And just feel that rooting on our cushion and the chair.
Feel your bum touching your chair,
Firmly rooted into the earth.
Moving back into our upper back,
Mid-back,
Low back,
And again into our sitz bones and our buttocks on the chair.
Again,
You're just breathing out and down any negativity,
Body aches and pains,
Any mental formations arising,
Just send them down your grounding chute.
Moving over to our right thigh,
Our right hip,
Our right thigh,
Our right knee,
Our right calf,
Our right shin,
Our right ankle,
Our right top of foot,
Our right toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
All the toes,
The sole of the foot,
The heel of the right foot,
The entire right leg,
Left hip,
Left thigh,
Left knee,
Left shin,
Left ankle,
Left top of foot,
Left big toe,
Second,
Third,
Fourth,
Fifth,
The entire,
The sole of the foot,
The heel,
The entire left leg.
Just feel that weight of gravity on your whole body.
Allow yourself to be nourished,
Cleansed,
Supported.
Enjoy this experience of feeling deeply rooted,
Absence of mental formations.
Let's see if we can now bring awareness into some internal body parts,
Just the internal experience.
Just mentally scan your internal body,
Starting at the head.
It's the sensations that are on the interior.
You don't have to try too hard,
You don't have to force anything.
I'm just going to bring your awareness into all those places we just went.
I invite you to gently come into your meditation sanctuary,
Which is the sixth chakra.
The sixth chakra is just a spot in the center of your head.
Since we're deeply in meditation,
The chakra should be open.
Just allow your awareness to expand.
I like to imagine an owl that can look all around,
That has this close to 360 degree experience with their eyes.
Just allowing our perception to widen.
Let's gently move down into our heart chakra,
Where we hold compassion for self and others.
You can go to the physical heart or the energetic center,
Which is actually at the area of your spine,
But in the height of the heart.
We'll just do a little inquiry with our heart.
Just ask the simple question,
And sometimes you might have to settle up sideways to the heart if it's feeling skittish.
How are you doing?
What are you feeling?
Just wait for a response.
There's no forcing.
How are you doing today?
Whatever the response,
Just validate like a close friend would.
Oh,
I hear you're feeling this.
What else are you feeling?
Again,
Validate whatever is arising.
Patience and compassion like you would a small child.
Then ask,
Is there anything else you're feeling?
Then validate and ask the question,
What are you needing?
Is there something you need today?
I hear you're needing that.
What else are you needing?
What else are you needing?
Let's do it one more time.
Is there anything else you're needing?
You can maybe thank your heart or your body for giving you this information.
4.9 (7)
Recent Reviews
David
January 22, 2026
Really needed and appreciated this morning. Thank you.