Hello and welcome to The Daily Insight.
My name is Sasha Stewart.
This practice is to cultivate the qualities of healing,
Compassion and kindness that already reside within you.
It brings a feeling of radiance,
Brightness and loving energy to your heart and to your day.
Find a comfortable seat either on the floor or in a chair.
If you're on the floor you can have the legs either crossed or straight out in front of you.
If you're seated on a chair have the feet flat on the floor.
Have a straight but relaxed back so that there's a natural length to your spine.
The crown of your head lifted towards the ceiling and the chin gently tucked.
Hands can rest gently on the knees or in the lap.
Make any final adjustments you need to be at ease during the practice.
When you're ready close down your eyes if you feel comfortable to do so and feel yourself in the space around you and take a moment to arrive into a place of presence.
Settle into stillness and begin to feel the breath in the body.
Have the intention to soothe the body and to guide the mind into the present moment.
Each time you exhale have a sense of letting go and that your muscles begin to relax.
Notice if you're holding tension anywhere and invite this to release.
You may like to consciously soften through the face,
Drop the shoulders down,
Bring a sense of ease down the arms and legs.
Letting go of all the activity they do during the day.
The whole body softens.
You will use a breath pattern to connect to the energy within the heart and to prepare it for meditation.
It is simply a breath in for six and a breath out for six.
I'll count you through the first few rounds and you can continue in your own time.
Take a full breath out to begin.
Inhale 2 3 4 5 6.
Exhale 2 3 4 5 6.
Inhale 2 3 4 5 6.
Exhale 2 3 4 5 6.
Continue on in your own time.
As you breathe you might even like to lift the chest slightly to open up across the heart.
Begin to add in a four count breath hold at the top of the inhalation.
Inhale for six,
Hold for four,
Exhale for six.
At the end of the next round gradually allow your breath to come back to its own natural rhythm.
Breathing easily and effortlessly.
See,
Sense or feel a luminous light in the center of your chest.
Like a beautiful pearl glowing in your heart space.
This light holds the qualities of healing,
Compassion,
Love and kindness and any other quality you wish to cultivate today.
Maybe that's a sense of joy or perhaps it's a feeling of calm.
Whatever feels right for you.
Know that all of these qualities already reside within you.
That they are a part of your essential nature.
With each inhalation that light expands out from the heart and moves through the chest.
And on each exhalation the light gently comes back to center.
This light inside you is luminous and radiant.
Every inhalation the light expands across the heart and the chest.
In each exhalation the light gently comes back to center.
Eventually the breath becomes softer and more still and with this the mind becomes more silent and still.
Yet the light remains.
The entire chest filled with this radiance of all the qualities within your heart.
Gradually this light expands out to fill the entire body.
As this light increases you may feel that any stuck energy or stagnation begins to release and dissipate.
As the whole body is infused with the luminosity and the healing energy of this light fills every cell,
Every muscle and every bone.
The entire body flooded with light.
Awareness of the heart,
Body and mind as this quality of lightness,
Healing and love.
You may even sense that the edges of the body begin to dissolve.
So that this light fills the space around you like you're immersed in a sphere of light.
Your whole being surrounded by this healing compassionate energy.
As if you were shining from the inside out.
Sit in this feeling of radiance and love.
As we near the end of the practice you may even like to send this beautiful light out to anyone you know that needs a little extra love and nurture today.
Have a sense of this light within your heart touching their heart.
And know that this light continues to touch the hearts of anyone you connect with today with this feeling of compassion and kindness.
Gradually begin to bring back that light into the space of your own heart.
Feel its warmth and luminosity once again filled with all these qualities you've cultivated today.
Begin to deepen your breath.
Take some gentle movement.
Roll out through the shoulders and across the chest.
Lifting the heart with this sense of expansion.
Ready to move through the rest of your day.
