Hello and welcome,
My name is Kareena Khalila and I am here to support you in forming a deeper connection to your body,
Your mind and your soul through your breath.
This is a meditation on choosing love over fear,
On following your heart rather than following logic and it is an invitation for you to be open to the possibility of making a significant change in your life simply by learning to listen to your heart.
I'm feeling really excited about sharing this meditation because for me personally I have completely changed my life simply from choosing love over fear.
Fear is so deeply ingrained in our society and in our psyche that more often than not we actually don't even realize that it's there and it's not until we start taking big leaps that we start to actually feel the gravity of a certain experience that is provoking fear.
So let this be the beginning of your journey or perhaps you've been working this with this for a long time and my invitation for you is to be really gentle with yourself because what I find is when we start looking for the fear it starts to illuminate itself and what's beautiful about that is once it's illuminated we can then make a choice about whether or not we're choosing love or we're choosing fear.
Fear is usually programmed by our subconscious mind and is taught to us by our parents so we're more likely to have subconscious programming around fear and as we start to uncover what that subconscious programming is we'll start to understand how we're holding ourselves back,
How we're limiting our existence or our experience of life and how we can actually step into our most authentic,
True and valuable aspect of ourself which is our heart.
Mmm it's yummy so I'm gonna invite you to begin by taking a comfortable seat and close your eyes,
Take a long deep breath in through your nose,
Allow your lungs to expand wide and breathe it out through your nose,
Let it go and breathe in through your nose and breathe out through your nose.
Breathing in,
Filling your lungs,
Spread them wide,
Breathing out,
Letting go.
Take a moment to scan your body,
Notice what you feel,
Notice any sensations,
Any pops of energy,
Notice the temperature of the air that surrounds your skin,
Notice the touch of your clothing and as you return your breath back to a natural flow just notice the subtle rise and fall of your breath as you breathe.
Somewhere deep within yourself your heart pulsates in your chest and is held and supported by the lungs and as you breathe you may notice,
You may like to visualize or imagine as you breathe the lungs holding and supporting the heart keeping it in place and perhaps as you attune your awareness into the depths of yourself you may notice the pulsations of your heart as it beats in your chest.
You may like to bring your hand to your heart and press your palm ever so slightly into your chest just to feel the heart's beat.
You may like to feel the radiation of heat from your palm into your chest and trace that orb of heat into your chest cavity as though it is illuminating a light in the cavity of your chest and that light is fueled by your breath.
With every breath in the light becomes more and more bright illuminating more of your inner realm and with every breath out you are anchoring down and into the body into the light.
You might like to imagine that the light is a particular color perhaps it is effervescent with sparkles or glitter perhaps it's a pearl like light iridescent.
This is the energy of your heart.
Can you feel it?
Take a long deep breath in through your nose illuminating the light making it stronger and let it go sigh it out.
Perhaps as you begin to experience your heart you may notice you are experiencing feeling or perhaps the heart space is tight perhaps the heart space is tired perhaps the heart space like it has had enough perhaps the heart space feels open and free.
Whatever you notice I invite you to drink in a few more deep breaths breathe in all the way let it go again deep breath in let it go and a deep breath in let it go.
Perhaps you might like to imagine yourself sitting beside the light that is your heart and maybe you're looking up at it.
Now it's not uncommon for there to be other experiences in or around the heart perhaps there are flowers or a garden perhaps there's walls perhaps there's a gate perhaps there's barbed wire so if you notice anything else surrounding the illumination that is your heart just notice it without judgment that perhaps this is an indication of where you're at today but it doesn't necessarily need to stay this way but nor does it have to change.
Perhaps your experience of your heart is perfect and just as it's meant to be in this moment take another deep breath and let it go.
I invite you to say to your heart hello thank you for keeping me alive thank you for the flow of energy that you always pulse through me thank you for the flow of blood of life-force energy that moves through every single cell of my body thank you for this life and thank you for your unique light and to your heart I now invite you to ask it a question what is it that I need to know today?
What does it say?
Just listening and observing without judgment and noticing any reactions that you might have to what it says it needs allowing anything that wants to flow through this moment allowing it to move through you and then when you're ready I invite you to ask it a second question what advice do you have for me today?
What does it say?
You can ask your heart one more question what is it that I have courage to do but I haven't yet done?
What does it say?
If you are noticing a really strong bond between you and your heart today you may like to pause this meditation and continue asking your heart questions and if you feel ready to you might like to drink a long deep breath and as you breathe out thanking your heart thank you for its wisdom,
Its guidance and anything else you wish to thank your heart for.
If you haven't done so already you might like to relax your hand away from your heart and rest it in your lap.
I now invite you to repeat after me I choose love over fear every single day I choose to know that I am learning to know what the difference is between love and fear I choose to acknowledge that my life will be better when I choose love over fear I am ready for the expansion that comes when I choose love over fear today and every day I choose love today and every day I am learning to love myself better and better take one last long deep breath in through your nose and let it go out through your mouth thank you for practicing with me today namaste
