Hridaya Meditation - 15 Minutes

This is a Hridaya Meditation focusing on the 3 aspects of internalization: centering on the Spiritual Heart (Hridaya), noticing the pauses between the breaths, and asking 'Who Am I?'. Practitioners are guided step-by-step through these deepening layers for a quiet 15-minute meditation.
This track contains ambient sounds in the background

Transcript

We begin our silent meditation practice by finding a comfortable seat,

Allowing the spine to straighten the top of the head to lift slightly.

And on an exhale,

The whole body relax with this tall,

Strong position.

As you begin to notice your breath,

Let anything that's followed you onto your mat fall away.

And let go of any expectations for this practice.

Begin to bring your attention to the center of the chest,

The heart center.

And allow your attention to be anchored to the heart center.

Whenever you notice your mind wander,

Bring it back to this place at the heart.

Begin to observe a slight pause after each inhalation and exhalation.

Without extending the breath or the pause,

Just notice that as the breath turns in and turns out,

There is a slight gap.

And let go of any expectations.

And these pauses note also a gap between the thoughts,

A space in the mind.

And let go of any expectations.

And with the attention anchored at the heart,

Witnessing the gap between each inhale and exhale.

From time to time,

Ask yourself the question,

Who am I?

From a place of curiosity and wonder,

Without settling for any answer,

But simply resting in the space that remains.

Who am I?

Who am I?

Who am I?

Who am I?

Whenever you notice your mind wander,

Bring it back to this place at the heart.

Who am I?

Who am I?

Who am I?

Who am I?

With the attention anchored at the heart,

Witnessing the gap between each inhale and exhale.

Who am I?

Who am I?

Who am I?

Who am I?

And as the breath turns in and turns out,

There is a slight gap.

Who am I?

Who am I?

Who am I?

Who am I?

Who am I?

Who am I?

Who am I?

Who am I?

Who am I?

Who am I?

Who am I?

Who am I?

One more minute.

Who am I?

Who am I?

Who am I?

Who am I?

Who am I?

Who am I?