Lighting Up Your Heart

By consciously bringing your attention to your heart you are able to decide what stays and what goes away. Good, positive and pleasant guests will be welcomed, nasty, bad and unpleasant ones will be expelled. Clean your heart and make it your living room. Make yourself at home. I hope you enjoy it.

Transcript

Hello,

Welcome,

Welcome,

Welcome to our meditation session.

I hope you are all fine,

Doing great.

Yeah,

This is a kind of a moody Friday.

So today I chose a relaxation meditation to prep us up for the weekend to come or for any if you want to hear this afterwards anytime,

Anytime really.

It's a beautiful meditation.

It's a trip that we're going to take towards the quietness of our heart.

We start by the usual breathing and relaxation until we travel towards our heart and we lay our attention there.

We just stay there and enjoy,

Just enjoying.

I hope you enjoy.

I do too.

I will too.

I do enjoy this meditation.

It's a beautiful meditation.

And yeah,

Let's do this.

So it's going to be a 29 minutes of meditation.

Let's do this.

Okay.

So I'll ring the bell to start and I'll ring the bell to finish.

And yeah,

Let's start by finding ourselves in a comfortable position.

If you are sitting on the floor,

Legs crossed,

If you are sitting on a couch,

Just make sure you feel flat on the floor.

If you're laying down,

Keep your arms to the side and palms of your hands facing the ceiling.

We start by taking a deep inhalation,

The breath,

The inhalation straight in your spine.

Take this moment to adjust yourself,

Making yourself comfortable.

And just let the air go through your mouth.

You notice the downward movement.

Take that as an opportunity to relax.

Let go the tensions on your face,

Your shoulder,

Your chest,

Your belly.

A deep inhalation.

Once again,

Straightening your spine,

Opening your chest.

Nice and long exhalation.

Another one.

Deep inhalation.

A soft and long exhalation.

Good.

Now,

Return into our regular breathing.

Let's make it soft and gentle.

Soft and gentle inhalation through your nose.

And the soft and gentle exhalation through your nose.

When you inhale,

Just enough air,

Don't need to overdo it.

Just enough air,

Just shallow inhalation.

And a soft and gentle exhalation.

If you choose to keep your eyes closed,

That's okay.

If you want to leave a movement,

That's okay too.

Just make sure you're not focusing on anything.

Just let it gaze towards the floor,

Just relax your eyes.

Let's stay here for a while,

Just breathing softly and gently.

A soft and gentle inhalation.

A soft and gentle exhalation.

Adjust your posture,

Open your spine.

Straighten your spine,

Open your chest.

And breathe gently and slowly.

Gentle and a soft inhalation.

And a gentle and a soft exhalation.

Let's be here for a while.

There's nowhere to go.

There's nothing to do.

Just this,

Just breathing softly and gently.

Softly and gently.

Your mind will wander,

It will try to distract you by these sensations.

That's okay,

Let them do it.

The same way they start,

They will finish,

They will go away.

You bring your attention back to the breathing.

Pay attention to the rhythm and the depth of your breathing.

Just try to keep them constant as you do this,

As we prepare ourselves for the journey to our heart.

Just remember there is nowhere to go,

Nothing to do.

This moment is just this,

Just this.

Breathe gently and gently.

Notice that as you do this breathing,

Your body starts to relax,

Your mind calms down.

You just get into sync,

You're syncing your body with your mind into a single frequency.

Just harmony,

One body,

One frequency.

Soft and gentle inhalation,

And a soft and gentle exhalation.

Breathe through your nose,

Gently,

Slowly,

And try to inhale shallow,

A shallow inhalation,

Just enough.

That's all there is,

That's it.

Thank you.

Follow your breath,

See where it goes.

Notice what happens to your body when you breathe.

Notice what happens when you inhale,

What happens when you exhale.

Not only physical sensations,

But also emotions and if you feel warm,

Cold,

Just be curious about what's going on right now.

As you inhale and exhale,

Softly and gently.

Notice how your body calms down.

Your mind slowly stops disturbing you,

Interrupting you.

Each breath you take reaches your body,

Your mind,

Your heart.

And as you do this,

All become quiet because all is one.

If you want to connect with your heart,

You can put your hand,

Your right hand on your chest,

On top of your heart,

Just to connect,

Just to tell yourself,

Yeah,

I have a heart,

It lives here inside this body.

This is where my emotions reside.

The energy,

This is the place that pumps the blood through my body,

Delivering energy,

Oxygen and bringing it back.

As we inhale and exhale,

Let each breath you take bring you deeper into this heart of yours.

Notice how quiet it is.

This is a quiet place,

A timeless place,

A spaceless place.

Express your attention there and be there for a while.

Slowly and gently inhalation,

A soft and gentle exhalation,

Slow and gentle.

As you go deeper into your heart,

Where there is quietness,

Warmth,

Comfort,

Each breath you take takes you there deeper and deeper.

The quiet place,

Timeless and spaceless place.

As you breathe,

It becomes quieter,

Warmer.

That welcoming feeling.

If your mind or sensations continue to distract you,

That's totally okay,

No problem.

Let them do it.

Just don't engage with it.

Also,

Keep your.

.

.

Acknowledge it and bring your attention back to your heart.

As you go deeper and deeper,

Each breath you take helps you get there.

The place where emotions,

Compassion,

Kindness,

Where all come from.

Just rest.

If by any chance you feel any drowsiness or sleepiness,

Just take a deep breath,

Open your eyes,

Stretch your body and return to the journey.

As you inhale,

You go deeper and deeper into your heart and as you exhale,

Just let go.

You just let go all the negative things,

All the pain,

All the worries that are living in your heart.

Inhale,

Go deeper into the calmness of your heart,

Exhale,

Just let all those things go.

You don't need them.

Exhale,

Bang,

Suffering,

Worrying,

Exhale,

Rage,

Hatred.

Exhale hope,

Love,

Kindness.

Inhale,

Have a beautiful day,

Children playing,

Dogs playing,

All those good things in life.

And exhale all the negative things.

Just let them out.

Make a heart former,

Welcoming.

A soft and gentle inhalation and a soft and gentle exhalation.

Each breath you take takes you closer to the center of your heart,

The place where all good things happen.

Right into your heart,

Compassion,

Love,

All the joy,

Friends,

Family,

All the good things.

And when you exhale,

Just let go all the bad things,

Anxiety,

Guilt,

Suffering.

As you continue to breathe softly and gently,

It's just this.

Just this.

A good housekeeping.

But just like the heart pumps blood through your body,

Just let it also pumps all the good things through your body,

You know,

All the things you inhale them and invite it into your heart as it pumps.

Just invite those things also into your body.

It radiates,

It helps.

Radiates towards others.

As you feel the blood pumping,

You just think to yourself,

Oh,

There goes hope,

Kindness,

Happiness,

Joy,

All the good things you're invited in.

It's all one.

As you continue to inhale good things and inviting those good things into your heart,

You exhale all the negative unpleasant feelings and sensations and thoughts out of your heart.

As it spreads into your body,

You become a source of all good things towards others.

And as you now major in physical therapy,

Day one,

After day two,

You,

As you as earth Now let's just as we approach the end of our meditation,

Let's just spend the next few minutes just being you know hard you know just as if our heart were as if our heart were the living room of our home we're just sitting there enjoying proud of our heart of our good emotions you know feeling good about ourselves just being you slowly and gently start your journey back to the breath start paying attention to the rhythm and the depth of the breathing take a time no don't rush and have that conscious that you left your heart in a good place in a good company and that you can return there anytime you want it's like the living room of your soul breathe softly and gently inhale a soft and gentle exhalation through your nose gently and slowly take a deep breath a deep inhalation straighten your spine open a chest roll your shoulders back and forth your head sideways wiggling another inhalation a deep inhalation and a soft and long exhalation you might open your eyes gently and slowly get used to the light to the environment and if you can just stay there enjoying this good feeling and thank you ring the bell before I forget thank you so much for meditating with me today I hope you liked it I hope you have a great weekend and we'll be back on Monday all right bye thank you