This is Jimmy Hickey.
Welcome to Light from the Heart Meditation.
This practice will allow you to experience a state of deep peace and expansiveness as you focus on a spark of light pulsating from the center of your heart and radiating outward.
Sit comfortably in a chair or on the floor with the neck long and the back upright.
Settle into your seat and relax.
Gently close your eyes.
Relax your face,
Your mouth.
Let them soften.
Bring your attention to the breath.
Inhale deeply,
Letting the belly expand.
Exhale completely,
Emptying the lungs.
Inhale deeply.
Exhale completely.
Continue to breathe deeply at your own pace for the remainder of this guided meditation.
Bring your attention to your heart.
Visualize a single point of light in your heart the size of an atom.
Inhale,
See the light grow brighter.
Exhale,
See the light get softer.
Inhale brighter.
Exhale softer.
Continue watching the light pulse with the rhythm of your breath.
As you continue to breathe,
Picture the light growing to the size of your heart.
Inhale,
See the light expand and grow brighter.
Exhale,
See the light get softer.
Inhale bigger and brighter.
Exhale softer.
Continue watching the light pulse with the rhythm of your breath.
As you continue to breathe,
Picture the light growing to the size of your body.
Inhale,
See the light expand and grow brighter.
Exhale,
See the light get softer.
Inhale bigger and brighter.
Exhale softer.
Continue watching the light pulse with the rhythm of your breath.
As you continue to breathe,
Picture the light growing to the size of the room you are in.
Inhale,
See the light expand and grow brighter.
Exhale,
See the light get softer.
Inhale bigger and brighter.
Exhale softer.
Continue watching the light pulse with the rhythm of your breath.
As you continue to breathe,
Picture the light contracting to the size of your body.
Exhale,
See the light contract and grow softer.
Inhale,
See the light get brighter.
Exhale smaller and softer.
As you continue to breathe,
Picture the light contracting to the size of your heart.
Exhale,
See the light contract and grow softer.
Inhale,
See the light get brighter.
Exhale smaller and softer.
Inhale brighter.
As you continue to breathe,
Picture the light contracting to the size of a single point of light in your heart.
Exhale,
See the light contract and grow softer.
Inhale,
See the light get brighter.
Exhale smaller and softer.
Seeing the eyes closed,
We relax our focus.
Allowing the mind to be.
Allowing any sensations in the body to settle down.
Slowly open the eyes.
