Hi there,
Welcome to this guided morning meditation for an open heart and an awakened mind.
My name is Rishi and I'll be your guide for this session.
I recommend that you listen to this recording seated in an upright position,
Wherever is comfortable for you and somewhere where you won't be disturbed for the next little while.
So bring yourself into this position now,
Settle in,
Bring the body to a point of stillness,
Close the eyes and we're ready to begin.
Take a deep breath in through the nose now,
Filling the lungs comfortably and then breathe out slowly through the nose or the mouth extending the exhalation and then again a deep breath in through the nose and breathing out slowly through the nose or the mouth and then just repeat that one more time,
Deep breath in and a long breath out and when you've finished breathing out,
Let the breath return to normal,
Natural breath,
Allow the body to relax and sink a little more deeply down and noticing now if you can feel the body making contact with the surface you're resting upon,
So maybe you have your feet on the floor and you can feel that contact or perhaps the legs are crossed and you feel the body making contact with the surface you're resting upon,
The thighs,
The backside perhaps,
Maybe some part of the back is leaning into the back of your seat,
Feel your body making contact with that surface and feel the body being held by that seat.
Surrender and relax a little further and bring awareness to the nose,
To the nostrils and notice the incoming and the outgoing breath with no influence on your part,
Just feel that slightly cooler breath coming in and the slightly warmer breath leaving the nostrils,
Gently focusing your mind here on the flow of the breath and now directing your attention from the breath at the nostrils down into the heart at the center of the chest,
Bring all of your relaxed awareness to the heart and see if you can detect this part of the body,
Are you able to make contact with the heart and the center of the chest,
There's no right or wrong answer to this,
Just try to feel the heart or the center of the chest as best you can,
Making contact,
Building connection with the heart space,
The breath continues naturally and easily and your awareness gently grows at the heart and as you hold awareness here at the heart space,
Allow these affirmations to resonate deeply within the heart and you can repeat them in your mind after I've spoken them,
To hold that awareness at the heart,
Allow these words to sink deeply into the heart space,
I allow love to move through me,
Blessing everyone I meet,
In the stillness of my heart I connect with the sacred and all,
I rest in the peace of loving awareness at the heart,
Unshaken and whole,
Divine love flows through my heart and radiates outward without end,
And now move that awareness that you've cultivated and grown at the heart and bring that awareness and attention up to the forehead,
Start to become aware of the forehead,
Connecting with this part of the body,
Noticing any sensation here at the forehead or the absence of sensation,
Just continuing to deepen this connection at the forehead,
The breath continues smoothly,
Easily and awareness slowly building at the forehead,
Stay here for a moment and as you maintain this connection to and awareness of the forehead,
Allow these affirmations to enter deeply into your mind,
Repeat them silently after you've heard them,
I open my mind to the divine wisdom that flows through all things,
I am the silent witness beneath all thought,
Still,
Spacious and free,
I use my mind and intellect for the greatest good,
The light of awareness illuminates my mind with truth and understanding,
And now bring your awareness back down into the heart space,
Making contact with this part of the body again,
And for the next few minutes of this meditation today,
We will inhale the awareness from the heart up to the forehead and exhale the awareness back down into the heart,
So with your focus and attention firmly established at the heart,
Take a more intentional deep breath in through the nose and as you do,
Imagine that awareness and breath traveling up and into the forehead and then on the exhalation the awareness travels back down and into the heart,
And inhale from the heart to the forehead,
Exhale back down into the heart,
Continue this practice as best you understood it,
And just taking one more breath in from the heart to the forehead and exhale from the forehead back down into the heart,
And then you can discontinue that practice and see if you can now expand your attention out and become aware of the entirety of your body,
From head to toe,
But can you notice the heart and the forehead and perhaps that pathway between,
So you have a peripheral awareness of the whole body and a more focused awareness of heart and forehead and possibly that pathway between,
That connection between heart and head,
And now start to notice the hands and the feet,
The fingers and toes,
And you can gradually just start to wiggle the fingers and the toes,
Some deeper breaths in and out,
As you start to gently bend the wrists and maybe the ankles if you can,
Continuing with some deeper breaths,
And just begin to stretch through the arms and maybe the legs,
Preparing to come to the end of this practice now,
Stretching out in any way you need,
Any way that feels good,
And preparing to go on with the rest of your day,
You can open your eyes now,
Thank you for the practice and I hope that set you up for a wonderful day ahead.
My name's Rishi and I thank you for listening to Good Karma Meditations.
And as always,
I love to hear about your experiences,
Your thoughts on this practice,
So please leave a comment if you have anything to share.
Thank you.
