There are organic times for transformation in our lives,
Moments when we are ripe for change,
We're ready to let go of an old habit or become a more empowered version of ourselves,
Times when we're ready to embody something new and really feel different on a cellular level.
This meditation aims to support us during these times when we are longing to transform something or evolve.
It's best performed in a seated posture with your spine tall,
So elevate your hips on a cushion or sit in a chair with your feet flat on the floor.
Once you've established your seat,
Rest your palms on your lap and close your eyes.
Attempt to float the roof of the mouth right over the base of the spine and then lengthen the space between those two points.
Take a few moments to adjust and then relax into a comfortable stillness.
Begin by becoming aware of your body and the space occupied by your body.
Allow your awareness to shift to the region of the chest and just notice how the breath flows there,
Expands and contracts in the region of the chest.
Now move the awareness to the region of the heart,
Not the heart,
The physical organ,
But the heart,
The spiritual center of the body.
Let your observing mind become curious about this region of the body.
Do you notice any tightness or constriction or heaviness in the heart?
What's there?
What's there in the shadows or the dark corners?
Maybe some old emotion from the distant past or maybe something from recent events,
Maybe sadness or grief,
Maybe frustration or resentment,
Maybe fear.
What's there that maybe weighs heavy?
What's weighing heavy on the heart?
We're going to begin a technique to release these feelings,
Tightness or constriction,
Heaviness.
You'll take nine slow deep breaths and on the inhalation,
Imagine that you could uproot this feeling,
This quality from the heart that you no longer want to have there.
And on the exhalation,
You'll imagine that you can send it out through the crown of the head like a gray mist or light.
As you inhale,
You uproot the feeling,
The quality from the region of the heart and on the exhalation,
You send it out into the vast space above you.
Take slow deep breaths.
You send that emotion out,
Maybe even using a little audible sound to the breath like the ujjayi sound if you are aware of it.
Really cleanse the heart.
This is connection with air.
Deep inhale to uproot the quality.
Slow,
Full exhalation to release it.
On the last round of breath,
Be sure to collect any residue of this quality and really cleanse it out of the heart with your final exhale.
And now take a moment to be curious again.
Does the space of the heart feel lighter?
Does it feel like there's room to fill it with something new?
What do you wish was there?
What do you long to feel?
What qualities would you like to possess and embody?
Could it be acceptance,
Forgiveness,
Hopefulness,
Peace?
What do you long to fill your heart with?
Imagine now that there is a vast golden light in the space above the crown of your head.
A field of pure potential,
Of all possibilities,
All energies.
The qualities that you want to embody,
The feeling you want to embrace is in that field of golden light.
So now take nine slow,
Deep breaths and on the inhalation,
Draw the quality you wish to possess down in through the crown of your head,
Like you're drawing down that golden light through the body.
And on the exhalation,
Seed it,
Plant it in the space of the heart.
Inhale and draw the quality down in through the crown of the head.
As you exhale,
Root that light in the heart nine times.
Inhale and draw the quality down in through the heart.
Long,
Deep inhalation to draw the light in through the crown of the head.
Slow complete exhale to fill the heart with light and the feeling.
Inhale and draw the quality down in through the heart.
When you've completed the ninth round,
You can drop the technique and simply rest in the fullness,
Maybe the brightness of the heart space.
And just as a candle flame can fill a whole room with light,
Sense that this quality you have embraced in the heart can permeate through every cell of your body and into every corner of your mind with the feeling that you wish to possess.
Let us know.
Goodsoovyev.
You can rest in this quality for as long as you'd like.
And when you feel complete,
Take a deeper,
Fuller breath.
Bring your palms together in a prayer at the heart.
Lower the chin and take a moment for gratitude.
Grateful for the wisdom of this teaching.
For those who have made it available to us.
Grateful for the impulse to practice it and the impact it can have in your life.
Om Tat Sat.
Namaste.
Om Tat Sat.
Namaste.
