Breathing Into The Heart

This is a guided meditation led by Josef Shapiro. There are many meditations that focus on breathing into the belly, but the heart is a less common focus. The heart has its own teachings for us, and we only need to be still and listen. This meditation is suitable for beginners.

Transcript

Say one idea. . . So you allow your attention to focus on the breath. Focusing on the sensation of the breath. As the air feel going in and out of your nose. Then you tell that when the air comes out it's warmer than the way it came in. And it flowing more easily through one nostril than the other. You're breathing into your belly or into your chest. And you're not trying to change anything you're just noticing. While you may be physically breathing into your belly which is usually a good place to be breathing into. You can continue to do that. Allow your attention to move to your heart. You're feeling the physical sensation of your heart. You're actually feeling it beating. When you breathe in allow your attention to go towards your heart. Breathing into your heart. You may notice as you do this there's a sense of expansion. Sense of opening. You might also feel a tightness or anxiety or any number of things. Whatever it is you feel you just be with it. Nothing to change. The expansion is already happening actually. The same way your breath is already happening. Something you can join with. And if you encounter any kind of barrier or resistance then just by being with that eventually it will melt. And you're just noticing this expansiveness. This expanding as you breathe into the heart. And of course if you get distracted by a thought as soon as you notice you're no longer distracted. You can just return your breathing into the heart. You may notice this expansion is bigger than just your heart. You may notice the expansion happening more and more of your body. The more you let go to it. You may even start to experience that you are this expansion. And actually your thoughts and your sense of self are just small arising phenomena inside this expansion. What would happen if you were to anchor your sense of self into that expansive energy? And what if that were truly who you were? That's not something you need to understand or figure out. Only to be with. And resting as this expansion. Breathing in all directions. It is everything and nothing. There is no where and nowhere. And there is no witness, Only witnessing. And so what I have to say is, What I did. You You You You

Reviews

Great 🙏🏽 thank you

I have been using this to ground- thank you!

🙏Felt grateful for my heart and body. Nice and slow

Thanks you very muchh!

Great balance of talking and silence. Lovely soothing voice.