Expansive Heart Meditation

Deepen into your heart with this expansive gratitude meditation. Use this meditation as a daily way of connecting to your feeling center and recalibrating your emotions back to love and appreciation. This audio track is accompanied by music to help you drift into a space of relaxation.

Transcript

Hello and welcome to this meditation for deep heart-centered gratitude.

My name is Maya Rain and I am going to be guiding you today.

The heart is an incredible energy center.

It's a space that keeps us alive and keeps us connected to ourself and one another.

When we tune into the heart,

We are able to tune into its electromagnetic field that reaches far beyond our physical body.

When we tune into the emotion of gratitude,

We expand that field even further.

Today you will be moving through a practice of deeply connecting with your heart,

With gratitude,

And therefore with all of life.

The heart is known as the space of love,

But it is really the space of all deeply held emotions.

Heartbreak,

Sadness,

Joy,

And love are all found within the heart.

When you connect deeply with any of those emotions,

It is a symbol that you are alive.

Radically and fully feeling your emotions is the greatest gift that you have in this human life.

As you navigate through today's meditation,

I will be guiding you through a journey and your job is to deeply feel into whatever arises in your awareness and in your heart space.

Connecting deeply is a precious gift.

Even if that feeling is sadness or hardship,

It is still a feeling beating within you that tells you that you have the gift of life,

Connection,

And love.

To begin,

Allow yourself to settle into your space,

Taking whatever position is most comfortable for you in your meditation practice.

Allow yourself to settle in fully and deeply,

Becoming present in your body,

Letting your eyes soften or drift closed,

And tuning into your breath,

Deeply feeling into the rhythm of your internal space as you breathe in and out with intention.

Breathing in to deepen your internal stillness and breathing out to soften your body and your mind into a place where you can be easeful,

Present,

And connected to this practice.

Noticing if there is anything in your physical body or your emotional or mental space that is drawing your attention away from this practice.

If you find anything,

Allowing it to drift away on your exhales,

Letting it become part of the rhythm,

Not attaching to needing a clear mind,

But rather allowing for all experiences to exist.

Bringing awareness now to the internal rhythm of your heartbeat.

Can you find your pulse somewhere inside of your body,

Thumping with the rhythm of life,

Allowing the steadiness to connect you and lull you into a place of remembrance of what an incredible gift it is to have a beating heart.

This heart that carries you through the day,

That stays steady through the night,

Beat that is there in all of your joys and all of your sorrows,

Keeping you alive.

Feeling into your heart and any gratitude that you can find for this amazing gift of life that you have right here,

Right now.

When you hear the word gratitude,

What is the first thing that pops into your mind?

Perhaps it is an experience or a memory,

A person or a pet,

A piece of yourself,

A dream of the future.

Whatever it is that you can find gratitude in,

Allow that gratitude to nestle and embed itself into your heart space.

As your heart pumps and your breath moves in and out,

Allow that spark of gratitude in your heart to begin to expand and brighten,

Feeling it warming your heart space and emanating into the rest of your body.

In your mind's eye,

You can imagine that it is a flame or a light that grows with every thought of gratitude,

Every inhale and exhale.

Allow yourself to continue bringing in thoughts of gratitude and thankfulness from the biggest things in your life that you are grateful for to the smallest pieces that you might forget,

Like the air you can breathe and the sun touching your skin,

The touch of a loved one or the feeling of a warm shower,

A sip of tea or a bite of breakfast,

Your favorite pair of socks or your favorite smell.

Allowing yourself to create an environment and a world in your mind's eye and in your heart that is so full of amazing gifts and incredible gratitude that it begins to blossom and expand,

To bloom and glow throughout your entire being,

Letting this feeling expand beyond your own physical body and take up so much space in the room and environment around you that you are expansive,

Taking in more of this feeling with your inhale and expanding it farther out into the world with your exhale.

Letting your beating heart be the rhythm of consistency in which you can find more and more things to add to your list of appreciation.

Perhaps now allowing yourself to dream of what it is that you want to call more of into your life.

What do you appreciate so much that you would like more of it?

Bigger versions,

More consistency?

And what would your life look like if you received all of those wishes,

All of those desires?

How would that feel in your body to have everything that fills up your soul?

What would you be eating and smelling in that place of all-consuming bounty?

Where would you be?

Who would you be interacting with from that place of having deep connection with all that you desire?

What pieces from your life right now would you keep in that perfect place that you envision?

The pieces that you already have,

That you want to maintain and foster and grow.

Life already brings you the biggest happiness.

Bring it in,

Letting it rest in your body and live there.

Exhaling to send it out into the universe to call in more of that which you already love.

Bringing yourself back now to your physical body,

This time and this space.

Taking a few deep breaths to anchor in to your current body.

Feeling once again into your heartbeat,

That strong pulse of life and abundance that lives within you at all times.

Just bringing a smile to your face as a symbol of all of that gratitude that you just experienced.

And as you get ready to come out of this meditation and move back into your day,

Remembering that all of this joy and happiness already lives within your body.

You can tap into it at any moment,

In any place,

This deep feeling is already a part of you.

Taking one final deep breath in and long exhale out,

Bringing movement into your fingers and toes and when you're ready,

Blinking your eyes back open and regrounding yourself into your space.

Looking around you and once again taking one last moment of gratitude for all that you already have in your life,

In your awareness,

In your environment.

And as you move through the rest of your day,

See if you can find the small pieces or the big pieces to anchor in that emotion of love throughout your day.

Thank you for joining me and for completing this powerful practice.

Have a beautiful day.

May it be filled with love,

Gratitude,

And joy.

Reviews

"the small things we might forget that we're greatful for." I laid in the grass today and felt embraced by Gaia. It was like a weighted blanket in reverse. I never stopped to cherish those things.

When asked what we would want to put out into the world, first thought "More Maya Tracks!", but for more unconditional universal love for our fellow beings. I meditated love out to the plants outside this week, and the new blooms are twice as vivid. If only the world could put its intention toward love, think of the world we would live in. Thank you for another moving work. I know this puts us one step closer toward that goal.