Welcome,
Everyone.
My name is Margo.
And I welcome you to this guided meditation,
Meeting the Undefended Heart.
So to begin,
I invite you just to notice the surface that you're sitting on.
Maybe a chair or a cushion,
Or perhaps you're sitting on the floor.
I don't know.
Just whatever the surface is that you're sitting on.
I wonder what it could be like just to run your hands along this surface.
That's it.
Noticing the textures,
The temperature.
And perhaps your hands can even run along your body in some way.
Perhaps the tops of your thighs or a hand on the belly.
Once again,
Just noticing the textures and the temperature.
Really good.
And somehow,
This awareness of the surface you're sitting on and the solidity of the body can all just be a signal that with the next exhale,
Whatever you were doing before this meditation can just fall off into the past effortlessly.
That's right.
And that can be a signal to settle a little more deeply into the support of the ground and the earth beneath you.
And perhaps that can be a signal that with the next exhale,
If there's any thoughts of the future,
Those can just dissolve down and in like leaves fluttering to the ground.
And from here,
You may become more aware of your own breath,
Just naturally moving in and out at just the right pace.
Nothing to do.
No effort to make.
Just allow yourself to be naturally breathed.
Really good.
And from here,
I invite you to just allow awareness to settle in the front of the heart area.
Yeah.
So this front middle part of the chest where we feel the energy of our own hearts.
And this is the part of the heart that faces the world.
That's right.
And I wonder,
Just as awareness comes to this area,
I'm just wondering what you notice.
If there are any sensations,
Any certain temperature.
Just as you get a little curious about this area,
There might be some energy movement or even a sense of numbness.
I don't know.
Or there could be some kind of layer of protection here.
Or not.
Just noticing.
Good.
And there may be thoughts or certain energetic vibrations.
Or not.
I don't know.
And what if there's just space for all of this to be?
Whatever is sensed in this front part of the heart area.
No need to fix or change.
Just a sense of open awareness.
And perhaps something new can be discovered here.
Yeah.
Something received.
You can just linger here for a few breaths.
And at your own pace and time,
I invite you to bring awareness a little more deeply in.
Sinking into the middle of the heart area.
I don't know how this could happen.
But somehow it could be like you are inside.
Yeah.
Inside your own heart.
Sensing it from within.
So there can be a dual awareness here.
One awareness from the outside.
Noticing.
Aware of perhaps the shape or texture of the heart.
And then whatever is aware can somehow just drop right down into the center.
And that's it.
So you can now look around,
Feel around the inside of your own heart.
Discovering what is here.
Aware of texture.
Temperature.
Tone.
Yeah.
Noticing what might be hiding in here.
And if there's space for all of this to just be,
Once again,
It doesn't need to be fixed or changed.
Just aware of what's here inside your own heart.
Really good.
And as though this heart space is some kind of tunnel that you're moving through.
At just the right pace that feels comfortable for you.
You move deeper through this heart space.
And awareness can come to rest all the way at the back of the heart.
The most hidden,
Perhaps the most protected part of your own heart.
Yeah,
That's right.
And I'm curious what's discovered here.
Perhaps something you're familiar with or something that's being discovered brand new.
All the way in the depth of the heart.
Behind all the layers of protection.
Yeah,
I'm wondering what is the tone and texture of this area.
And if it could speak,
I'm wondering what it would say.
And what could it be like to listen to your own heart in this moment?
Perhaps in a way that you have never listened before.
Discovering what the depth of your heart wants and needs.
And what if you could give it right now?
And as you feel something shift and change,
You may feel an opening in the depth of the heart.
And awareness can drop all the way through the heart.
All the way through to what you were before you were born.
Before you ever came into this form.
Awareness sinks so deeply through that there is no you.
No identity.
No name.
No form.
Just pure essence.
Yes,
Yes,
Yes.
Yes.
And as you linger here for a few breaths,
As what you are,
What you have always been.
And perhaps you can feel awareness start to take form again.
Start to move into the back of the heart.
Awareness begins to inhabit this heart that you call you and yours.
In this body.
But now something is different.
Perhaps this lights up the depths of the heart.
Radiates all the way through to the front.
I don't know how this could be.
Or perhaps your experience is something different.
And whatever it is,
Is just right.
But to feel this pure essence of what you are.
Fill the whole heart space.
From the depths through the middle.
Radiating out the front.
Really good.
Just linger here for a few breaths again.
And you can notice,
Are there any boundaries?
Any edges?
Any places where this radiant,
Pure essence is shining through the heart?
Where it ends or where it's not.
Yeah,
Really check.
And what if there's permission for it to expand so vast and wide that there is nothing that is not this?
That's right.
And from here,
I wonder what it could be like to just very gently start to become aware again of the surface you're sitting on.
The chair or the cushion.
Noticing any sounds around you.
The textures again of your own body.
The chair.
And just notice if anything actually changes.
Really good.
It may or may not.
I don't know.
But whatever the experience here is,
It's just right.
And as the eyes start to open,
I'm curious if you can still sense the pure essence of what you are radiating through the heart area.
Even with eyes open.
Taking in the apparent solidity of form all around.
Really good.
And what could it be like to move through the world from here?
Allowing this pure essence radiating through the heart to live you in each moment.
Meeting itself in everything and everyone.
Really good.
Thank you,
Everyone.
