Welcome to your meditation.
My name is Iso and I will be guiding you through your practice today.
Today's meditation will begin by connecting to the breath and then we'll move to connecting with the heart space and feeling your highest emotions such as love,
Gratitude,
And freedom.
Begin by finding a comfortable seat.
Inhaling in through the nose for a tall spine.
Inhaling out through the nose,
Feeling your sitz bones sink into your seat beneath you.
Tune in to the inflow and outflow of breath.
Following its complete path from the tip of your nose up through your sinus spaces down through the back of the throat and into the body either feeling the chest or belly rise or a combination of both.
And then watch as the breath follows the same path out of the body on your exhales.
Notice the space before your inhale begins and the space between your inhales and your exhales totally saturating your awareness and the inflow and outflow of your breath.
Noticing if the breath is choppy or if it's smooth,
Not judging it for what it is,
Simply accepting are your inhales longer than your exhales the other way around or are your inhales and exhales about even knowing that whatever it is you observe is perfect for this moment here and now.
Begin to send your breath into your heart space,
Into the area of the chest,
Feeling as it rises and falls gently.
Feeling the front of your chest expand forward,
Feeling up just beneath your collarbones,
Feeling the sides of your chest expand,
The spaces just beneath your armpits.
And feeling back body expand,
The space between and beyond your shoulder blades.
Feeling into the heart space,
Creating this 360 degree expansion of space.
Begin to imagine a soft white light growing in this space on each inhale.
On each exhale it settles into its new home in your heart space.
On each inhale the light grows in strength,
Radiating outwards gently.
Maybe it even grows beyond your internal space into the space around you.
Pure white light.
As this light grows and continues to fill you in the space beyond you,
Begin to associate that light with a positive emotion,
Such as love,
Gratitude,
Inspiration,
Or freedom.
If this doesn't readily arise for you,
Then begin to associate the emotion of your choosing with a memory or a person,
A place,
An event that allows that emotion to arise within you.
For love could be the love of a mother,
The love of a friend.
It could be romantic love,
Or it could just be the love and the gratitude that you feel from Mother Nature as you watch the sun rise or set.
With the light and the space within your heart,
That emotion increases in intensity,
In radiance with each inhale.
Really place your consciousness and your awareness in that place,
Like you're with that person or experiencing that event.
Put yourself there.
Project your awareness there and feel the light grow within you.
Allow that emotion to fill the room that you're in.
Perhaps fill the space beyond the room you're in.
Feeling a beacon of light,
A positive emotion and energy to attract more of the same into your heart.
As we prepare to bring this meditation to a conclusion,
Take three more slow,
Mindful rounds of breath,
Counting each one mentally on your exhale.
Finding sanctuary within this feeling.
At the end of your third breath,
Open your eyes as slowly as you can,
Noticing how this feeling does not just come with a position of the eyes closed,
That you can carry this feeling,
This consciousness into the space beyond your meditation practice.
Know that focusing this positive energy in the heart begins to recondition the mind.
Science tells us that the heart sends more messages to the brain than the brain sends to the heart.
Carry this love,
This gratitude,
This freedom,
This openness with you throughout your day,
Throughout your week,
Throughout your relationships,
And throughout the meanings that you make.
