Conscious Heart 2: Expanding Awareness

A guided meditative experience which begins with a body scan for increased relaxation and calm, then a step by step journey from the head to the heart which will activate your heart's coherence and let your awareness expand with gentle reminders along the way.

Transcript

Begin by finding a comfortable position,

Either sitting or lying down.

Close your eyes and make yourself comfortable.

Just relax.

Breathe in,

Calm,

And breathe out,

Resistance.

Notice your feet and consciously relax them.

Sometimes it helps to tense the area of the body and then allow it to relax even deeper,

Spreading out on the floor,

Supported,

Comfortable.

Move on now to your ankles and calves,

Tensing and then relaxing them.

Your knees and your thighs,

Tensing and relaxing the body.

You can visualize a warm light gliding up your body like being tucked into a cozy blanket.

Now tense and relax your hips,

Your abdomen,

And begin to bring your breath all the way down into your core.

Full breaths that expand and contract the abdomen.

Let it relax.

Relax your chest.

Pull your shoulders down away from your ears.

Tense and relax your jaw,

Your eyebrows,

And your forehead.

Allow your scalp to relax.

Breathe in,

Calm,

Breathe out,

Resistance.

On the count of three,

We're going to inhale deeply through the nose and exhale with a sigh from the mouth.

One,

Two,

Three.

Release all the air from your lungs and just relax.

Now let's do that again.

One,

Two,

Three.

Release any tension that you may be holding onto.

Release any of the emotions that you've built up inside and just relax.

We'll take one more deep breath together and on this one,

Breathe in as much as you can,

Taking in as much air as you are able.

Hold it and then exhale all the old stale air from your lungs.

Ready?

And hold.

Now exhale and keep exhaling.

Keep pressing the air from your lungs,

Even that last little bit.

Keep exhaling,

Exhaling,

Exhaling.

Good.

Now be aware of your breath as you begin to breathe normally.

Trace the air as you inhale and exhale.

Now notice the stillness between breaths.

Where does your awareness go when there's nothing to focus on?

Begin to let your awareness drop down from your head to your heart.

Allow the awareness to flow from your heart instead of thinking about your heart or sensing your heart through your head.

We're so used to associating our awareness to our head because that is where we see,

Hear,

Smell and taste from.

But true awareness is so much greater than our senses.

Begin to practice dropping the awareness from your head to your heart.

Awareness is restricted by thoughts and mind chatter,

So refocus your awareness in your heart center and allow it to expand.

Often we are so used to looking and sensing through the head and the mind that when we are asked to look in the heart we look through the head into the heart to see what is there.

As the spiritual teacher Nirmala says,

Usually we end up just thinking about the heart.

What do you notice from the perspective of your heart?

Allow yourself to breathe and don't force it.

Just start where you are.

If it helps you can place your hand on your heart to center your attention there and just notice whatever you notice.

Your heart emits an electromagnetic frequency that can be measured from 8 to 10 feet outside your body.

If you want to picture it,

It's in the shape of a torus which is similar to an inner tube or a life saver or a donut.

Realize this flow of energy and information and you can see it as a color or as light emanating from your heart.

The heart is the seat of the soul,

So gently allow your awareness to expand.

Let go of the boundaries of your reality that you cling to so tightly.

Just breathe.

Breathe into that heart center,

Allowing the peace and gratitude and love from your heart.

Spiral up.

Spiral throughout your system.

Feeling your body and the space around you with their energy.

The energies of the heart are gratitude,

Forgiveness,

Love.

Let these wash over you,

Gently cleansing away the last of any tension,

Any guilt,

Any frustration like a wave lapping the shore.

Just let yourself covered up by these waves of gratitude,

Forgiveness,

Love and again just notice what you notice.

If you find that your attention,

Your awareness has risen back up to your head,

Just gently refocus your awareness in your heart center.

Breathe into the heart,

Allow it to open and expand.

The heart understands wisdom the mind cannot comprehend and the conscious heart is not restrained to one position in the body.

The heart interacts with and communicates with every cell in your body,

So as you become coherent your heart is translating peace,

Translating love and communicating joy to every cell of your being.

Each cell is vibrating a little bit faster right now,

A little bit more energy,

A little bit more vitality,

A little bit more understanding,

A little bit more intuition.

The heart is the bridge to the whole of your true nature and that is infinite.

That's for a moment what it feels like to be in union with all that is.

Everything that you can think of has a vibration that you are connected to.

Remember you are always connected,

You are always guided,

The heart is your guide to truth.

Take a deep breath in,

Letting the oxygen refresh all the cells of your being and exhale.

The same type of energy,

Taurus,

That doughnut or lifesaver that surrounds us,

That emanates from you,

Emanates from the earth itself.

You are simply a drop in the ocean,

The same essence that is the ocean,

A beam of energy in the whole of energy.

You are in alignment with the earth,

With all that is and you are so supported,

You are so loved,

You are so celebrated.

And now just listen to the music,

Letting that warm glow in your heart expand and again just notice what you notice from your heart's perspective.

Remembering to breathe,

Relaxing any tension that may have crept in.

Breathe in peace and breathe out resistance.

If you find your thoughts drifting,

Just return your focus to your breath and then notice the pause between breaths.

At that point,

Drop the awareness again from your head to your heart.

It's simply a practice and there's no wrong way to do it.

Now begin to bring your attention back to your physical body.

Begin to move your fingers,

Your toes,

Your arms,

Your legs.

Shift your head to feel your body moving.

When you are ready,

Open your eyes and begin anew,

Allowing your heart to be your guide.

Reviews

Beautiful 🙏

Takes you on a lovely journey connecting to your heart. I feel relaxed, peaceful & more aware of being present within my heart spacem will be doing the other meditations for sure! Thank you

Very eye opening! Beautiful!

Beautiful

Amazing! 💖

Wonderful tempo, calm voice, music and background sounds perfect pitch. Everything supported the journey to heart. Thank you.

Thank you 🙏🏼♥️

A gentle guidance into the heart space within us all. Lovely voice and beautifully soothing background sounds. This one's a keeper for me.

Beautiful 🌺 🙏

This was so beautiful ♥️💫. The meditation, your voice, the gentle music and flowing water. Absolute perfection. Can’t wait for parts 2 and 3 🙏🏻. Namaste

thank you soooo much. One of my best meditation sessions in a while. I struggle to find that connection to things. To feel the peace and to tap in to the divine energy/God. But this helped me to come one step closer to that. Thank you 🙏

Thank you so much Mindie. I love this! Doing it changes my whole day. Being in the heart instead of the head. Such a powerful and deceptively simple meditation. Perienne

The exact type of meditation I love: strong message (s), soothing music, loud and clear voice and highly calming for the body/mind/spirit. Thank you so much for the meditation!

Very nice. Thank you.