Inner Space

When we are experiencing moments of stress or anxiety, we often feel a tightness or constriction in our bodies and minds. Sometimes we find ourselves holding our breath. Sometimes we feel small and overwhelmed. Focusing instead on creating an inner spaciousness can sometimes help us shift out of this difficult experience. This short meditation practice will soothe you and center you, welcoming in a sense of expansiveness and quiet. You will be guided to explore the space of your mind, and gently come to rest awareness in the space of your heart. Within the space of the heart, you may feel the worries of your day slowly begin to loosen their grip.

Transcript

This meditation practice is a practice designed to help you gain awareness of spaciousness.

We're going to explore spaciousness on several levels.

So take a bit of time and make sure that your physical form is comfortable,

That your body feels at ease,

So that we can connect to the most subtle element of all,

The element of space.

Take as much time as you need to ensure that your body posture is symmetrical,

Aligned,

Centered,

Steady.

Feel that you are actively moving towards a deeper connection to stillness,

Desiring stillness in the body,

In the mind.

Feeling your body aware of your position in the room.

Feel the surface beneath you,

Behind you.

Feel the solidity of your body and that which supports your posture.

Begin to sense how your body is also supported by the space around it.

Tuning in to the spaciousness instead of remembering the objects in the room.

Perhaps the people around you have an awareness of the spaciousness between them.

Awareness of spaciousness rather than form.

Begin to shift this attention from the outside environment to the internal space within.

Aware of spaciousness inside the body.

At first this may be more of an exercise on the level of imagination,

But over time we can gain a deeper sense of the internal space within.

And gently move the attention to the space in front of the closed eyes.

You may locate the space perhaps behind the forehead.

Wherever feels right for you,

Connect to the mind's eye.

With eyes closed,

Tune in to whatever can be seen.

Gazing into the space of the mind,

At first you may only see darkness.

Like an infinite night sky without stars.

If you keep looking,

You may begin to observe forms,

Shapes,

Patterns or colors.

Let go of this.

Gently drift the attention down to the heart space,

The center of the chest.

Discover a way to connect to this space.

Be aware that it exists.

Awareness of the heart space.

Feeling perhaps that you dwell inside this space,

This cave of the heart.

Gazing if it is easy or difficult to gain access to this space.

Feel free to explore,

To discover a way in that resonates with you.

It is yours to know.

Become aware of your spacious breath,

Effortlessly flowing in and out of your nostrils.

Begin to feel that each breath is moving through your entire body.

From the soles of your feet to the crown of your head on the inhale.

Exhale from the crown down the length of the body and out through the soles.

Smooth,

Deep,

Spacious breath.

Become aware of your body once again.

Your physical form.

Sensing the space around you once again.

The space you occupy.

Feeling any effects this practice may have had on you,

Body or mind.

And taking as much time as you need to become fully grounded.

Reconnecting to the external world.

Taking your time before slowly opening your eyes.

There's no rush.

Continue with the process of returning.

Reviews

Really what I needed-quiet, calm, space inside. Thank you 🪺🌷🪺🌷🪺🌷🪺🌷🪺🌷🪺🌷🪺🌷

Thank you. I love your voice and your use of silence.

Thank you kindly for this practice 🌠☄️
Namaste ✨💖🦋

Thank you, I needed that.

Beautiful and quite advanced practice of developing spaciousness. I loved the soft voice and gentle guidance. I will definitely return!

Thank you .nice imagery,calming.🙏🙏🙏💚❤💛💙💜🍀🍀🍀🍀🍀🌹🌹🌹

A valuable focus and empowering practice. Thank you.

Thank you Hilary I just love your offerings🙏🙏🙏💗💗💗

As always, appreciate your even-keeled guidance. I had a challenge in getting to my heart space - may need more practice! 🙏

Inner calm
Namaste
🙏🙏👍

Gentle. Very nice.

Nice flow, feeling very chilled, Cheers!!☀️😎🙏🏼😎

And once more I thank you for a clean, calm and mindful practice, Hilary!
It is always a pleasure to connecting with you, I‘m so grateful for everything you tought and teach me, my dear friend!
Sending warm light ☀️💫💚
With love,
Rapha ☯️🙏🏼

I really enjoyed that. Felt like I ‘dropped in’ to your guidance with so much ease. Thank you!

That was so beautiful. Just what I needed. Your voice is so easy to listen to. The meditation was well paced with plenty of time to feel and sense all that was invited. Thank you so much. 🙏💖🥰

Amazing guidance, it’s all that I needed today. Thank you so much!

Lovely, I look forward to returning again 😍

Exactly as gentle and soft and healing and loving as I need it this morning thank you so much

Lovely way to connect with minds eye and heart and ground the body. Nice voice and presence. Thank you

I really enjoyed Hilary’s voice and guidance. Great questions posed and encouragement throughout. Appreciate the way you made it feel safe to be in my body through this practice 🙏🏽🕉