Welcome.
If you're like me,
You might spend a lot of your time,
A lot of your days,
Living up in the head,
Living in your thoughts.
We exist a lot of the time thinking that we are these thoughts.
In this meditation,
I'll guide you through a meditation to bring our awareness and to bring our mind down into the heart space and see what that is like.
See what it feels like to listen to our heart,
To exist in that space.
So to get started,
Find your comfortable meditation posture.
Take a moment to settle your body wherever it is.
Find a tall posture in your spine.
And you can go ahead and close your eyes.
Start by simply arriving here with yourself.
And notice where your awareness is right now.
Where are you existing in your body?
And perhaps you're up in the head,
Up in your mind,
Located towards the top of your body.
Notice where you are,
Where your awareness is.
We'll start to travel with our mind's eye.
We'll start to travel down the body.
Bring your awareness down into the throat,
Down into the chest,
Where the collarbones are.
And then go deeper into the chest and bring your awareness into the heart.
This can be a physical sensation of being in your heart.
Maybe it's visual,
Maybe you're imagining being in your heart.
Whatever works for you,
See if you can exist in your heart space.
See what it feels like to be there.
If your mind starts to wander,
Bring it back to this space.
Come back to the heart.
See if you can exist there.
Maybe if it's just for a few moments or maybe you can stay here for the duration of the meditation.
Keeping your focus,
Your awareness on the heart,
Start to recall one time,
One memory,
When you felt your heart light up.
A moment when your heart felt really good.
And be in that moment again.
See the people,
The scene around you,
The thing that made your heart light up and feel that good feeling again in your heart.
Maybe it feels warm or glowy or light.
And once you have that feeling in your heart,
Let the memory fall away and simply be with this sensation.
Experience this good sensation in your heart right now.
Keep coming back to this area,
Keep cultivating this experience inside of your heart and be there.
Staying here,
Staying in the heart.
You can ask yourself or you can ask your heart a question.
Ask this question and then allow whatever answer to arise.
You don't need to force an answer.
You don't need to come up with it in your thinking mind.
See if you can let it come from the heart.
Ask yourself the question,
What does my heart desire?
What does my heart desire?
Be with this question.
And as you stay in the heart,
Maybe some answer floats to the surface.
Maybe even just a glimpse or a hint of an answer.
Or maybe it will come to you later.
But all you have to do right now is stay in the heart and stay in the sensations there.
Keep coming back here.
Continue to feel that good warm feeling in your heart.
That feeling of love or joy.
And start to feel that you have so much of it.
You have so much of it that you can't contain it.
You'd love to give it away.
So now you can give that love away to someone.
Dedicate that to someone who could use it.
Maybe someone you care about,
Someone in your life.
And dedicate this practice to them by seeing them receive some of that good feeling,
That warmth in their heart.
Maybe you can see a smile come to their face.
See them relax.
See them enjoy.
Can bring your awareness back to your own heart.
Stay there for another few moments.
Can come back to the physical body and feel your breath moving in your heart.
Maybe you can feel the chest rising and falling.
You can bring that question with you.
What does my heart desire?
Can keep it with you in your heart.
And keep listening for the answer.
Take a few more deep breaths here,
Allowing yourself to come back.
Can start to wiggle your fingers,
Your toes.
Gently move around.
And then when you're ready,
You can blink the eyes open and come back to the space that you're in right now.
Please feel free to bring this feeling with you as you go into the rest of your day.
Thank you so much for joining me here.
See you next time.
