The Power Of The Heart

Experience the power of the heart. As we breathe in the struggles and pain inside and around us and transform these into love. Together we will breathe in pain and breathe out love. Creating more love inside and around us.

Transcript

Let's begin by getting into meditation posture,

Which is the crown of the head being pulled up,

Almost as though there's a thin string pulling it up to the sky.

We're going to align the head over the heart.

And as we're focusing on the heart today,

Pull the shoulders back and visualize the heart being pulled straight forward and up closer to the chest.

Let's take a few deep breaths in,

Slowing and calming everything down.

This life is crazy and hectic.

Let's get into a place of stillness within ourselves.

Take a few deep breaths in and out and in and out.

Next time we'll take four breaths in and pause and four breaths out and pause for a few rounds.

One more round in.

One,

Two,

Three,

Four,

Pause.

And exhale one,

Two,

Three,

Four,

Pause.

To get even more centered and grounded,

Let's begin by releasing any tension that may be held in our body.

Let's focus first on our toes and feet,

Noticing any tightness or tension that may be there.

And as we go through each area of our body,

One by one,

Focus the breath on that area to really release any tension or tightness that may be there.

So as we focus on our feet and our toes,

Breathe and focus on that area.

Next let's move on to our legs and hip area.

Let's get a lot of movement in the day as they carry us from place to place.

Let's give space and gratitude for all they do each day.

And to release any tension that may be there.

And as we move upward in the body,

Let's focus on the stomach area.

Focus the rise and the fall of the breath.

And then we move to the chest area.

Noticing once again the rise and fall of the chest.

This day's practice will be focused on the heart.

We'll spend a little extra time here.

Really visualize and focus on the power of the heart.

And show the heart some kindness and compassion.

Next let's focus on the back and the spine.

Feeling the length and the flow of life that goes through the spine.

As we focus next on the shoulders and the neck,

This is the spot that can often contain and hold a lot of our worry and stress and energy can be caught there.

So really focus on taking your breath there to release that energy and to flow it through and out the body.

Also with the neck and shoulder area focus on the head and the face releasing any tightness or tension that might be stored in that area.

Now move on to the arms and the hands.

Again remembering to breathe into any spots And finally let's take a few deep breaths in focusing in on the whole body.

Being aware and noticing of any tension that may still exist and breathing into those areas.

If you deep breath in and exhale.

Deep breath in and exhale.

As we focus on the power of the heart,

Invite you to place your hands on your heart center.

One hand or both hands.

Really take your focus out of your mind and down into your heart seeking to find that flow and balance from the mind and the heart.

The flow that goes from the mind to the heart and the heart to the mind.

Really breathing in and out.

An expansion that extends out beyond self and back in all the way in.

So we're going to begin by thinking of all your worries and stresses of today.

Breathe them into your heart area.

And as you exhale,

You will transform all those worries and stresses of today and exhale them out into the world.

And your heart has transformed them into love.

So breathing in the worries and the stresses,

The hearts transforming them out to love.

Think of all the little stresses and the big stresses and the big worries that have been in your mind.

Breathe them all into the heart and exhale them as love.

Now we expand that briefly.

Think of all the stresses and the worries from the last week or month that have constantly been there.

And invite any of those emotions as well.

The fear,

The anger,

The worry,

The frustration,

The confusion,

The overwhelm.

All of them breathe in through the heart.

Allow the power of the heart to transform that into love and breathe love out.

As we expand out even further,

We're going to take and feel into the worries and the stresses of your close family.

We don't know,

We may not know exactly what they are,

But seek that compassion to try to understand.

You can choose simply one member of your family or the collection of maybe the worries and the stresses of the family as a whole or the tension that may lie between individuals or within one individual themselves.

Breathe all of that in and allow the heart to transform that into love as you exhale.

Find the flow of the mind and the heart.

And we expand once more again.

As we breathe in the negative energy or worries and stresses of your neighbors and community.

Breathing all that in and exhaling love.

Really filling into the power of the heart.

Knowing that there can be tension between neighbors within a community.

Breathing all of that in and exhaling love.

And we expand again in the area you live.

To the broader area of the state where you live.

And breathing in all the worries and the stress and the tension of the individuals who live in that area and exhaling love.

And we expand even more to the country.

Really filling into the challenging moments or emotions that individuals carry.

Breathing all in and exhaling love.

A deep connected love.

We take one more final expansion.

Which is the earth,

The whole world encompassing all the individuals who live here.

Breathing all the pain and the suffering,

The heartache,

The loss,

The grief,

The conflict,

The war,

The tension.

We breathe it all in.

And we exhale love.

If this feels too heavy for you,

Bring it back to your own worries and your own stresses.

Never take on more than you can,

But realize the power of the heart,

That the heart can manage and handle all of the tension and all the negativity of the world around us.

And exhale love.

Breathing in and exhaling love.

Breathing out.

As we have discovered and been on this journey of feeling into the power of the heart and how it can transform so much into love.

Let's focus once again on our heart center and give our hearts some gratitude for the work that it has done today.

And visualize yourself actually saying the words of gratitude that come into your mind or cupping your hands around your heart and holding it in a space of love and compassion.

Remembering that any time you feel happiness or overwhelm or stress,

You can breathe all that into the heart and it can transform that into love as you exhale.

That is the power of the heart.

Let's take a few deep breaths in through the mouth,

Through the nose and exhale.

One more deep breath in and exhale.

The count backwards from five to one.

You will be awake and alert and present in the experience.

Five,

Four,

Three,

Two,

One.

And when you are ready,

Slowly open your eyes and invite and welcome you back to a world that you have created a little more love into.