Thanks for watching!
The Healing Refuge,
Earth,
Heart,
And luminous space meditation.
I am Robert Chang Schell.
I invite you to get yourself comfortable for meditation.
Allow your body to be supported.
Exactly as it is.
If sitting brings pain or discomfort.
You're welcome to lie down,
Stretch out or lean back.
Your comfort is the first act of refuge.
You And as you relax into this position for meditation,
Notice where your body connects.
To the earth.
Connects to the floor and the earth.
Try to focus your attention if you can.
In those areas of your body.
That doesn't feel discomfort or pain connecting to the earth.
Notice where your body connects to the earth where you don't feel pain.
And in those places.
In your body.
Let's see if you can just recognize the support of the earth.
Of the earth supports your body and holds your body.
See if you can notice that.
See if you can.
.
.
Connect to.
That stability of the earth below you See if you can recognize.
.
.
The strength of the earth below you.
See if you can connect to.
.
.
That grounded it.
Feeling that comes from the earth.
How it supports us.
♪ whatever place.
In your body that's connected to the earth.
Places that don't feel the pain.
Notice the weight of your body on the earth.
The soles of the feet the weight of the pelvis weight of your back if you're reclining.
Notice of the earth.
Holds us.
Brings us strength.
Brings us a sense of being grounded as we connect to it.
Also think how we are being connected here today in this meditation.
There are many of us who will listen to this meditation and connect to it.
We may be separated in time and space.
But we come here together.
For a similar reason.
To create.
Energetic healing.
See if you can feel the support.
Of one another,
Of the larger group that comes together for this meditation.
Collective energy.
Of the group who connect to these meditation,
These teachings.
Together.
Support of the earth.
The collective energy of the group.
Creates the outer refuge.
You now that we are supported by our outer refuge.
Floor beneath us in the healing circle around us.
Let's move our awareness gently inward.
The center of the chest.
To the space of the heart.
If it feels comfortable and it feels safe,
You might want to place one or both hands over your heart center.
And just see if you can feel the gentle warmth of your palms resting on your heart.
If touching your chest feels restrictive,
You can simply rest your hands on your belly or your lap.
And just allow your awareness to settle in the chest area.
And see if you can imagine that your breath is flowing directly in and out of your heart center.
You breathing in and out of the heart.
Breathing in,
Feel the chest subtly expand with warmth and presence.
Reading out.
See if you can feel a sense of easing,
Softening,
Sense of letting go.
Inhaling directly into the heart.
Exhaling gently out from the heart.
With each breath in and out.
Let's see if you can imagine.
You're breathing in the quality of refuge.
Quality of safety.
And compassion in space.
With each out breath.
Allow this heart energy to radiate outward through your body.
Breathing in.
Gently wrapping around any areas of physical pain.
Tension.
Or anxious thoughts.
The heart breath does not fight pain.
It holds it with kindness.
Breathing in to the sanctuary of the heart.
Breathing out,
Softening around the pain and discomfort.
You Thank you.
You you you Breathing in safe.
Breathing out,
Resting.
You ♪ you Now see if you can let the breath just become effortless.
Notice how.
.
.
This heart center is like a sanctuary.
It's a wide walking space.
That can hold all your experiences without judgment.
It can hold all of your experiences without judgment.
You Just allow the breath to be soft,
Slow and easy.
You for the next few cycles of breath.
Just let these words and the rhythm of your heart anchor you.
Breathing in safety.
Breathing out ease.
And see if you can feel the warmth of your own presence.
Now gently let go of the words.
Let go of any effort to control or direct your breath.
Allowing your breath to return to its completely natural,
Automatic rhythm.
Slowly.
Let your awareness expand outward from the heart center.
See if you can imagine your mind softening.
Like a boundary dissolving.
Expanding,
Opening your awareness to a wider space,
To a greater space.
Space that's around you.
Space that holds you.
See if you can connect.
To that greater space.
That's around you.
Notice.
You are no longer just the breath.
You're no longer just the sensations in your body.
You're the vast,
Open space,
And it's the breath.
And the sensations are happening.
You Just like the sky holds storm clouds.
Bright sunshine and passing winds without ever being damaged or altered by them.
Your awareness holds your physical pain.
Your awareness holds your thoughts.
It holds your quiet moments.
Without ever being broken or altered by them.
See if you can drop beneath the story of the illness.
See if you can drop beneath the labels of anxiety or pain.
And just rest in the sky that holds these stories.
Rest in the open,
Untouched space of your own true nature.
You Thanks for watching!
The space is the ultimate inner refuge.
It is already quiet.
It is already whole.
It is already home.
You you as we slowly draw this meditation to a close.
I invite you to say to yourself,
The following words.
I am safe in this moment.
I take refuge in my breath.
That take refuge in my awareness.
I take refuge in this space.
Slowly Start to wiggle your toes,
Wiggle your fingers.
If your eyes are closed,
You can slowly open your eyes and your awareness.
Back into the room.
We conclude our meditation together.
