Franko Heke 30 Min Guided Meditation

This 30 minute meditation is designed for your daily "Time Out". A mix of meditation & breathing techniques that I have acquired through my souls awakening. Practice these techniques until they become second nature and I will always be here to guide you.

Transcript

Hello and welcome to True North Guided Meditations.

My name is Frank O'Hecky and this will be a 30 minute meditation.

Close your eyes.

And take a big deep breath in.

And out.

And continue to breathe naturally just how you would breathe.

Your own unique breath.

Your hands just placed on your knees.

Palms facing up can be energising.

Palms down can be more grounding.

The choice is yours.

Just focusing on your breath.

Inhaling the new,

The positive,

The future.

And exhaling the old,

The past.

That which has been.

Visualising the air going through the nostril cavity.

And exhaling out through the mouth.

Just visualising what that looks like for you.

Doing this helps anchor our mind into the present moment.

The now.

Which is all we have.

A thought may pop into your head.

It's only natural.

And just see if you can observe that thought.

Not attach yourself to it.

Just see it glide past your vision,

Your screen.

And just watch it go as fast as it came into your head.

And come back to your breath.

If we can control our breath,

Slow our breath down.

Then we'll find it much easier in the situations that life throws at us.

We can maintain our temperament.

And we can be more calm.

And we can be more calm.

We can maintain our temperament.

We can pace ourselves during the day.

And just be really in touch with our own body.

Help us make decisions.

And so much more.

Another thought may pop into your head.

And that's okay.

Don't let it irritate you.

Just observe it.

And watch it go.

As fast as it came.

That's great.

Now I'd like to ask you to take your focus up to your forehead.

Just in the middle of your forehead is where your third eye lives.

Just visualize opening that third eye.

Allowing the light,

The truth,

To shine in.

Awaken you just like the sun coming up in the morning.

Pulling the blinds.

And embrace that light.

Maybe let out a little grin,

A smile.

The third eye which sees all,

Sees that we are all one as humans.

All wanting the same thing.

The third eye sees that we need to be compassionate to everyone and everything.

And when you look out of that third eye you'll see that right now is good.

You are safe.

Focused.

And breathing.

You are alive.

And that is a miracle.

Still breathing naturally.

Your own unique breath.

Centering us,

Anchoring us into the present moment.

Which is certainly a present.

You are enough.

Right now you are enough.

Nothing,

Nothing needed to add to be better.

Nothing out there is needed to be better than you are right now.

Right now.

Now from the third eye take your focus up to the tip of your head.

The crown.

The little spot where there was still a gap exposed when we were all born.

Our skull hadn't quite grown over yet.

That gap right there,

Just visualise a beam of light shining right down.

Right into that gap.

That open space.

A light beam filling you up with positive,

Positive energy.

New.

Excitement.

See it flow right through your body.

Continuously flushing out the old with our exhale.

And embracing the new,

The nail.

Letting the past go.

Aniche.

We are not our past.

Our past doesn't make up who we are now.

These are stories we like to make up.

We can't be anyone we want to be in this moment.

We are just streaming into your space.

Setting up nice and tall.

Proud.

Ready.

Ready to love.

And trusting that the universe always figures out a way to make everything okay.

Believe.

A little better.

Embrace the silence.

Silence isn't thinking.

Silence is consciousness.

Embrace.

Silence is the thought that may still come into your head.

Silence is the thought that may still come into your head.

No need to react,

Just observe.

Smile as it passes.

And back to the brain.

Now taking the focus from the crown,

The tip of our head.

Start to scan,

Start to move that point.

Start to move it around the top of your head and scan your head.

Come down around your ears,

The back of the head,

Down your face.

Scan your whole body.

Just notice any sensations that might arise.

And don't react to them,

Just notice.

Just observe.

Scanning down the neck,

Chest,

Across the shoulders,

Back.

Down the arms,

All the way to the fingertips.

Down the abdominal,

Low back.

Down the crotch area,

Back side,

Down the thighs.

All the way to the tips of your toes.

Just scanning,

Just observing.

Just greeting yourself,

Greeting your body.

We don't have to spend too much time observing our body.

Rushing around and being busy.

Without our body we don't have much.

So we must look after it.

And once you've gone to the tip of your toes,

Scan slowly all the way back up to the tip of your head.

Taking your time.

Feet,

Calves.

Knees,

Thighs.

Hips.

Front and back.

All the way up to the tip of the head.

Top of the head.

Now,

When I count to three,

I'd like you to take a big deep breath in to full capacity.

And on the exhale,

Scan your body from the tip of the head to the tip of the toes in one breath.

And then inhale back up to the tip of the head,

Just scanning the body.

And continue this a few times.

One,

Two,

Three,

Inhale.

Scanning the body.

Finish your breath and inhale back up to the tip of your head.

Then continue that.

That's great.

Now,

Float back into your natural breath.

As you were.

Visualizing the oxygen running through the nostril cavity.

As you breathe in and out through the mouth.

Breathing in gratitude.

Breathing out thankfulness for everything that has been.

But letting go.

Letting go of all that has been as well.

As that is no longer us.

The one thing that we know for sure is change.

Embrace change.

Get excited for change.

And this time when I count to three,

Inhale again.

This time breathing out with a haaa sound.

And visualize that breath coming from the heart.

From the heart chakra resonating out through the heart and out to the world.

And adding a color to that too.

Whatever color comes to you.

The heart chakra is green so that you might choose that.

But any color.

So on the count of three,

Breathing in and out with a haaa.

Doing this a good ten times.

Visualizing resonation of that out breath out of the heart.

One,

Two,

Three.

Breathing in.

Breathing out.

Breathing out.

Breathing out.

Breathing out.

Well done.

That's great.

Float back to your natural breath.

For extra stillness you can try breathing only through your nose.

Inhaling through your nose and out through your nose.

You might find after the breath of heart that you sink deeper into your meditation.

Go there.

Go there.

Now we're into the last minute of our meditation.

Which is called Metta,

Which is the giving thanks to all of our teachers.

Our gurus.

Which is everyone that we've ever met.

We learned something from everybody.

So we're giving thanks and really putting positive energy out towards them.

Gratefulness.

Sending them love and joy.

Our family,

Our friends.

Sisters,

Brothers,

Sons and daughters.

And using that same energy think of someone that you're not getting on with so well right now.

And give them the same energy.

The same love.

The same goodwill.

And gratitude.

Namaste.

Reviews

I count on Franko’s calm, groundedness when I’m scattered and anxious. I highly recommend this because he is true to his lineage and shares it with atrength and solidity. ( and I don’t usually love guided meditations). 🙏🏻

This is a good meditation for me. Helpful comments throughout and a nice structure. I had just visited an old friend so was pondering my past. So this was good timing to hear your words about letting go of the past. Thank you

I found this meditation very grounding. I have so enjoyed listening to your meditations over te past few days. Thank you 🙏

Very enjoyable, both relaxing and energising. Breath work helping me to deeper into my meditation. Thank you.🙏

Very relaxing, beautiful kind and soothing voice. Thank you 🙏

Homie got me crying!! What a lovely journey experience it flew bye thank you so much

Thank you Franko for this meditation it had been a gateway for me to open up floodgates that have to long been closed in realizing that holding on is hurting myself not the ones who have hurt me. Namaste ❤💕🕊🙏💕❤ and many Blessings to you!!!

Wonderful. Thank you Franco Heke for this meditation that fills me with peace and gratitude.

I love Franko’s meditations: gentle, straightforward, compassionate, and no wuwu background music!

Deep. Flowing. Still. Resolved. Beautiful. Calming. Needed. Appreciated.

Wondrous. Thank you

Thank you 😊 🙏💚

Amazing meditation, enjoyed every bit of it. It's just to the point, to focus on stillness and what matters. Time indeed flies. It might be coming from a psychological trick that you expect to go through all chakras and pace your meditation that way but it doesn't 😘 Loved the body scan on one breath technique! Namaste 🙏

Thank you 🙏🏼🙏🏼

Thank you so so much for your wonderfully calming voice, presentation and message🙏

Very grounding and relaxing. Your voice has a super calming effect 🙂
Thank you, I will definitely return to this meditation🙏

Beautiful sparse and peaceful 💕

Absolutely Beautiful

Thank you so much. This is powerful and grounding.❤

Just what I needed this morning with some beautiful messages in the meditation- thank you.