Guided Open Heart Meditation

The world is in desperate need of something you have an unlimited supply of. The world desperately needs your love. Our time together will help you open your heart and help you share your love unconditionally with those who need it most.

Transcript

Hello and welcome to your guided meditation.

My name is Nat and I'm going to take you through an open heart meditation.

It is times like these where the conflict of the world can become overwhelming,

Where we can unknowingly allow it to close our hearts.

And you see,

I believe that in times like these,

The world is in desperate need even more so of something that you have an unlimited supply of.

And that is unconditional love.

And it is only in an open heart state that we may begin to give our love freely,

Openly,

And without condition.

To feel this open heart state,

It is a sense of calm,

Of curiosity.

You may feel connected and compassionate,

Confident and courageous,

Clear.

The open heart state is exactly where we are gifted the ability to give love freely.

So no matter where you are in your day,

Will you join me in a seated position?

The legs are uncrossed.

The hands are resting gently on the thighs.

Notice your choice,

Palms up or palms down,

Neither right or wrong,

Simply a noticing of what you need.

Palms up usually an indication that you are ready to receive.

Palms down generally a sign that you are looking to feel grounded.

If it's comfortable,

Close your eyes.

If it's not,

Simply close them just a little and send the gaze over the tip of the nose,

Soften.

Begin to notice your breath.

Nothing needs to change just yet.

Simply a noticing as the breath enters the body and how it feels as it leaves the body.

Notice again as the cool air enters the nostrils,

Breathe in and then open the mouth.

Notice the change in temperature as the warm breath travels out.

Again cool through the nose,

Feel it hit just at the back of the throat and then open the mouth,

Sigh it out.

One more time,

Conscious long slow breath in and then open the mouth,

Sigh it out.

Allow your breath to return to its natural rhythm and notice yourself a little bit more grounded,

A little bit more ease settling through the physical self.

Both feet rooted firmly planted on the ground,

Maybe lift the toes,

The toe mounds and then press them back down,

Feeling a connection with the earth.

And then with your next breath,

Allow the awareness to travel up through the legs,

Past the knees and into the sitz bones as you root down into your seated position a little bit more deeply.

On your next inhale,

Notice as the spine grows longer,

As the crown of the head reaches and then as you exhale,

Pull the shoulders down away from the ears.

This open heart state,

Calm,

Curious,

Connected,

Compassionate,

Confident,

Courageous and clear.

Your ability to provide the world with unconditional love,

Open and flowing freely.

Draw your awareness to the heart space and simply begin to notice how it feels.

The mind may want to label how it feels,

Tightness,

Gripping,

Shortness of breath,

Heavy,

Light,

Open.

Allow those words to come to the mind and then use your breath to come back to how it feels.

How does it feel in the heart space?

A simple awareness and we'll check in again after this to see how it feels once we're done.

Now in the heart space,

Can you imagine a dark tunnel all the way in?

At the back of this tunnel,

Can you imagine someone sparks a light,

A flick of a match,

But there's a little glow.

It's very small.

And as you breathe in,

Can you allow that flicker,

That little light,

Can you allow it to grow just a bit more?

And then as you exhale,

Can you allow that new balance of light,

That new light that you see,

That little bit bigger,

A little bit brighter,

Can you allow it to stay?

So it never returns to the small flash or flicker that you first ignited.

It is always growing.

Each in breath it gets a little bit bigger,

The glow a little bit more bright and then each exhale you maintain that new brightness,

That new glow.

Stay with your breath.

Each inhale,

The glow increases.

The light grows bigger.

Each exhale,

The new brightness,

It remains the same only to grow larger on the next inhale.

As you breathe in to igniting this light,

As you breathe in to igniting this light,

As you breathe in to allowing it to build and grow,

Can you also feel the expansion through the chest?

The collar bones spreading with each inhale,

The ribs expanding and opening.

All of a sudden the light is so big,

So bright that there is no darkness within this tunnel anymore.

It's this bright,

Beautiful,

Expansive light at your heart center.

And then can you imagine this light,

This bright,

Connected light,

Can you imagine it shining not just in your heart space but outwards into the world?

Who is it touching?

Who is benefiting in this moment?

See them from your love.

Allow it to leave you.

Allow it to shine brightly forward towards them.

Allow them to feel it.

And then bring all of your awareness back in.

As I say these words,

Can you feel them in your body?

The light can remain in the heart space,

Open and bright.

In this moment,

Breathe in,

Feel calm.

Breathe out.

Breathe in,

Feel curious.

Breathe out.

On your next breath in,

Feel connected.

Breathe out.

On the next breath in,

Feel compassion.

Compassion for self,

Compassion for others,

Breathe out.

On the next in breath,

Feel confident.

Exhale slowly.

On your next inhale,

Feel courageous.

Breathe out.

On your last inhale together,

Conscious awareness,

Feel the clarity,

Feel clear.

And then exhale,

Soften.

Allow your breath to return to its natural rhythm and notice in the heart space how do you feel,

A little different,

A little more open,

A little more calm,

Curious,

Connected,

Compassionate,

Confident,

Courageous and clear.

This is your gift.

Your heart,

Open it now and give it freely unconditionally to those who need it most.

Thank you for this time with me today.

An absolute privilege to serve you.

Stay here in this breath,

In this space,

In this open heart glow as long as you need.

Reviews

A great meditation to concentrate your breathing and concertante mind

This is so very enriching. Without backing music and still wonderfully engaging. Thank you Nat✨🙏🏼😌💜

Loved this!

Thank you, I really feel so much more opened in my heart space. ♥️

That was wonderful Nat - my heart area feels more open and warmer, and I feel joyful. 🙏😊Thank you

Wonderful heart opening meditation 🙏🏻

Nice connection to heart space with this meditation 💖🙏🌈

I’m grateful humble thankful Christian actor singer with kindness courage and a purpose to inspire others amen and so it is

Beautiful, thank you 🙏 💝

Thank you 🙏

Very relaxing and peaceful. Thank you ❤️