Hi,
This is Rishi from Good Karma Meditations and you're listening to connect with your authentic self.
You can do this meditation either in an upright position or lying down,
Entirely up to you,
But bring yourself into that position now.
Settle in,
Get as comfortable as you can,
And when you're ready,
Close your eyes and relax and just take a deep breath in through your nose filling the lungs comfortably and breathe out slowly through the nose or the mouth,
Relaxing the body as you exhale.
And again,
When you're ready,
Breathing in through the nose fully,
Comfortably,
And a long,
Slow exhalation and just one more deep breath in through the nose with a long,
Drawn-out exhalation.
And when you finish that exhalation,
Allow the breath to return to a normal,
Natural rhythm with no further control of your breathing for now and just relax further.
And just becoming aware of your facial muscles now,
Starting at the forehead,
Become aware of the forehead and just releasing any tension here,
And the same with the eyebrows.
Become aware of the eyes,
Keeping them closed but releasing any tension,
Softening the cheek muscles,
Aware of your nose and the free-flowing breath,
Aware of your lips,
Relax at the lips,
Aware of the chin and jaw as you soften and release the jaw,
And aware of the down at the top of the head,
Back of the head,
Sides of the head,
And bring awareness into the neck now,
Releasing any tension at the front of the throat,
Sides or back of the neck,
And move down into the shoulders now,
Release and soften the shoulders,
And then bring awareness down into the upper arms,
Relaxing any tension as you notice the elbows,
And then softening into the forearms,
Down into the wrists,
Aware of the palms in the back of the hands,
Aware of the thumbs and all the fingers,
Right down to the fingertips,
Relax through the hands,
Now give your attention to the upper portion of the torso,
The front of the chest,
Shoulder blades,
And slowly bring the awareness down through the torso,
Into the solar plexus at the center of the torso,
In the middle of the back,
Down into the abdomen,
Navel center,
Sides of the waist,
And the lower back,
As you continue centering,
Bring awareness to your hip joints,
Aware of the glutes of the backside,
Aware of the pubic bone in front,
Pelvic floor,
And now continuing down into the thighs,
Front and back of the thighs,
Into the knees,
Kneecaps in the back of the knees,
Relax,
And guiding your attention into the lower legs,
Calf muscles and shins,
And coming all the way down into the ankles,
Aware of the heels,
Arches of the feet,
Outside edges of the feet,
The ball of each foot,
Big toes,
And all the little toes,
Right out to the tips of the toes,
And see if you can now experience your whole body as one connected sensation,
Whole body awareness,
From the crown,
Right down to the tips of the toes,
And everything in between,
And as you rest here,
Aware of the whole body,
Just notice the breath as it comes and goes from the nostrils,
Aware of and connected to the body,
Watching the breath come and go,
And now concentrating your awareness at the heart and the center of the chest,
Bring all of your focus and attention to the heart,
And see if you can connect to this region,
And whether you can feel the heart clearly or not is not so important,
Just with your intention take as much awareness to the heart space as you can,
Continuing to deepen this connection,
Gently focusing the mind here at the heart,
And see what you feel here,
And as you maintain this connection to the heart,
Imagine that you have a hole in the front of the chest,
And as you take a more deliberate breath in now,
Imagine that the breath comes straight in through the hole in the chest,
Directly into the heart,
And as you breathe out,
The breath leaves through that same hole,
And begin to breathe in this way now,
Breathing in directly into the heart,
Breathing out from the heart,
And if you like you can take deep breaths in and slightly longer breaths out,
Breathing in,
Breathing out,
Connecting to the heart more and more deeply,
Connecting to the heart space,
Leaving behind thoughts,
Concepts,
Memories,
And just connecting more and more deeply to the essence of who you are,
A deep breath in directly into the heart,
A long breath out from the heart,
Feeling the awareness and sensation at the heart growing,
Glowing,
Being nurtured by the breath and your attention,
And if you find yourself entangled with your thoughts,
That happens from time to time,
But let them go,
And come back and bring more awareness and attention to the heart,
And now remain with your attention at the heart space,
But you can allow the breath to come back to a natural rhythm,
And just hold awareness at the heart space,
And listen to these words,
Allow them to sink in and resonate with that deepest part of your being,
The self is not something we need to search for,
It is already within us,
Quietly waiting in the heart,
This heart is not just the physical organ,
But the spiritual center,
The seat of pure awareness,
Consciousness,
And joy,
It is where the truth of who we are resides,
Untouched by the chaos of the mind,
Or the distractions of the world,
And to connect with the self,
You need only turn back,
Turn inward,
Let go of the outward search,
And rest your attention gently in the heart,
Here in the stillness,
You will find quiet bliss,
A radiant presence that has always been with you,
It is the source of peace,
The origin of love,
And the essence of your being,
The path is simple,
Release the noise of the mind,
Withdraw from the endless pursuit of external fulfillment,
And just return to the heart,
As you settle here,
The deeper truth emerges,
You are already whole,
Already free,
Already the infinite joy you seek,
This is the gift of the heart,
The doorway to connecting with your authentic self,
So see if you can maintain the connection and awareness to the heart,
As you prepare to come to the end of this meditation,
Start to become aware of the hands and feet,
Whilst maintaining connection to the heart,
And you can take a deeper breath in now,
And just starting to move or wiggle the fingers and toes,
Breathing in and out,
Still aware of the heart,
Starting to bend the wrists and ankles,
As you continue breathing a little more deeply,
Still aware of the heart space,
And then starting to stretch out through the arms and the legs,
In any way that feels good,
Connected to the heart,
When you're ready,
You can slowly open your eyes,
Come back,
And ready to go on with the rest of your day,
Cultivate and nurture that connection to the heart whenever you remember,
And in this way,
You can live connected to your authentic self,
I wish you a wonderful rest of your day,
Thank you for the practice,
And as always,
Please feel free to share your comments,
Feedback or experiences,
And your kind donations are always welcome and appreciated,
Thank you.
