Expand Your Heart

Guiding you through a visionary meditation into the journey of your heart, to expand it beyond yourself as it increases self-compassion and compassion for others. Allowing your heart's vibration to expand. To encourage emotional healing, compassion, and love.

Transcript

Warm Welcomings.

Today in this very recording you will be guided through a meditation where you are going to journey through your heart as a means to open your heart up.

Allow yourself to go into a comfortable meditation pose,

Maybe seated with your spine erected,

Your shoulders loosened away from your ears,

Maybe laying down onto the ground,

Held your back into the ground.

I want you to close to your eyes and feel the heaviness of your eyelids.

Feel them gently sinking and sinking as you slowly breathe in and out through the nose.

Notice what your inhales feel like and notice what your exhales feel like.

And follow the motion of your breath,

Feeling the inside and feeling the release,

Allowing your shoulders to fall away from you into the ground.

And notice that feeling.

Every time you let go of your breath,

Feel the shoulders falling and falling.

And notice what that feels like within your heart.

The more the shoulders let go and fall away.

Feeling your exhales become longer and longer,

Allowing the shoulders to fall deeper and deeper.

Let the guards of your heart gently fall away and crumble.

Your exhales becoming longer and longer,

Allowing them to extend.

Notice what you feel as you do that.

And notice what you feel along your chest.

Feel it gently opening and opening.

Notice how big it feels.

And notice what you feel within your heart as you gently open it up.

And feel your inhales,

Feel them allowing your heart to expand and expand.

And notice that feeling as you breathe within your heart,

Allowing it to open and to gently open.

Allow your inhales to become slower and longer.

And notice what you feel as you do that.

Allowing the inhale to become longer and slower within your heart.

Notice what you feel and allow yourself to feel it.

I want you to feel what's holding your heart from expanding a little bit more.

Notice what it feels like,

The emotion that brings to the surface.

Acknowledge it as it breathes.

Notice what you see within your mind,

Where you feel tension along the body as you bring sense into what's holding you from opening your heart.

I want you to envision a door laid upon your heart,

Upon your chest.

Notice what the door looks like,

How big or small it is,

The design work and colors.

Just take time here to breathe.

Notice how you feel as you look towards the door.

Notice the door locked,

Held tightly.

Place your hand upon the surface of the door.

Notice the feeling that you receive by the touch as you breathe in deeply and slowly.

And slowly find yourself surrounded by beautiful landscape of nature.

Notice what it looks like,

The details and the colors as you look around,

Observing all that you see as you breathe in deeply and slowly.

Find the breath to move slowly for you to go deeper within.

Notice what you see and how you feel as you look towards the sight that's laid around you.

And feel how wide and expanded the landscape of your nature is.

Notice that feeling of being expanded,

Feeling opened.

Breathe into that feeling,

Breathing in the wind,

Breathing in the vast air as you look upon the nature,

Seeing how far it can become and being within that presence as you feel it within your heart.

Breathe it in more and more and feel it becoming bigger and bigger as you begin to see even more details and features.

And allow yourself to gently walk through the landscape,

Feel where you're roaming through and take time here to look around,

To take slow steps one at a time,

Breathing slowly and deeply.

Notice how you feel.

Notice everything around you that catches your attention and your feeling.

Seeing a little deeper within this.

And find yourself to take a pause and really look into the ground.

Notice what you see as you look to the ground,

The details,

The texture of it below your feet.

Notice what you feel.

And gently bring yourself onto your knees and have your hands dig into the ground,

Noticing the feeling,

The texture of the ground in between your fingers,

Gently digging and digging,

Noticing what that feels like to dig.

Come to a pause when you feel that you need to finish and see how deep the hole is.

Notice the feeling of that depthness that you feel,

Taking slow,

Deep breaths.

And slowly place your hand to the bottom of the hole,

Noticing how far you reach,

Feeling the extension of your arm becoming longer and longer as you breathe.

And feel an object,

Notice the texture that you feel.

And slowly grab on to the object,

Noticing how big or small it is within your hand.

And gently pull it through the hole into your vision as you breathe.

And notice the object that you see.

Notice what you feel as you look towards the object,

Taking a slow,

Deep breaths.

And gently bring the object into your heart.

And notice the feeling of the object against your chest,

Taking time here to breathe as you notice what you feel.

And slowly feel the sensation of energy wrapping in the object together tighter and tighter.

Notice the energy swirling around and around,

Noticing what you feel.

And seeing the energy as a green colour,

A green light.

Begin to notice what you feel in this moment as the green light of energy twirls around you.

And slowly feel the green light coming tighter and tighter,

Absorbing into the object that you hold,

To the object covered by the green light.

The green light knows the object changing shape into the form of a key as the light gently fades away as you find a key within your palms.

Notice what the key looks like,

Notice the design,

Notice how you feel as you look towards it.

Breathe slowly and deeply.

And breathe the key into the keyhole of the door that lays amongst your heart.

And notice the feeling as you gently insert it,

As you gently twist to unlock.

And notice what you feel taking slow,

Deep breaths here.

And slowly open the door,

Noticing the feeling as you do so.

And through the doorway of your heart,

Notice the landscape that you were before,

In your heart,

As you feel that expansion and that openness and everything involved within it.

And allow your inhales become longer and deeper,

As you feel wind absorbing through the doorway and into the landscape of your heart.

And feel the wind and its movement as you breathe in each time.

Feeling the landscape of your heart becoming bigger and bigger in size.

Notice what you feel,

Allow yourself to feel it.

Feeling how expanded you are becoming,

How opened you are.

And notice the feeling,

Notice how you feel all together.

And take a full deep breath in as you feel the wind absorbing deeply within your heart,

Deeper and deeper,

And hold on to the breath.

And release through the mouth.

And gently breathe in normally through your nose,

Noticing what you feel right in this moment.

Noticing how expanded your heart feels and being within that feeling.

If you feel any emotion to the surface,

Allow yourself to feel it.

And slowly become aware of where you are physically by making movement.

And gently through the fingers and the toes.

Gently waking up the rest of your body,

Whatever way you feel to do so.

If you're lying down,

Slowly make your way up into a comfortable C position.

Bring your hands together into a prayer pose and surrender your hands towards your heart right into the center.

And take deep breaths in and out through the nose,

Noticing how much your shoulders fall away and how much you are expanded within the heart.

And may you follow that journey furthermore,

Of keeping your heart open and expanded and moving forward within your journey.

Going to end,

Gently take a bow.