Let us begin.
Start by making yourself comfortable.
Sit in any comfortable sitting position,
But make sure your spine is straight.
Rest your hands on your lap or simply by your side.
Now drop your head forward slightly and roll your eyes up and back as though you're looking toward a point in your forehead.
That's a bit of a strain,
But try to keep it up.
Now inhale deeply,
Feeling your lungs all the way up as you continue to look up and back.
Pause for a few seconds.
Now keep looking up and allow your eyelids to grow heavy and close down as you exhale slowly and patiently.
Very good.
Now send a huge wave of relaxation from the top of your head down to the tip of your toes.
Let all of your muscles turn loose and limp and wonderfully relax,
Just like a rag doll.
Now rest your awareness on the center of your chest.
Imagine a dot of white light slowly starting to shine brightly exactly in the center of your chest,
Just there between your breasts.
Now relax even more now and see how the center of your chest is feeling peaceful and relaxed.
As you are focusing in the center of your chest,
The dot of white light grows bigger and brighter.
This brings about a slight vibration in the center of your chest.
It feels good,
A comforting,
Gentle hum that reverberates from the center of your chest as a point of origin through your whole being.
It is a beautiful sensation,
Deeply relaxing and comforting.
And now it's time to relax even more deeply.
In a moment,
I'll count up to three.
When I reach the number three,
You can open your eyes for a second without looking around and then I will say the word relax and you will simply allow your eyelids to gently close again,
Noticing how you are going deeper into a state of deep meditation.
When I say the word relax,
Just allow your eyelids to close down and find you are going back even deeper into meditation than before.
And let us begin now.
One.
Two.
Three.
Opening those eyelids.
And now relax.
Relaxing much deeper than before,
Two times deeper as you close your eyes.
That's very good.
And now once again,
One,
Two,
Three.
Opening those eyelids.
Ready now?
Relax.
Relaxing much deeper than before,
Two times deeper and gently closing the eyes.
Very good.
One more time now.
One.
Two.
Three.
Opening those eyelids.
Ready now?
Relax.
Relaxing much deeper than before,
Two times deeper again.
Gently closing the eyelids and entering an even deeper state of meditation.
That's very good.
Now you notice your body is very deeply relaxed.
And as your body is relaxed,
Your mind goes spontaneously into a deep meditative state.
Effortlessly relaxing the mind.
And now I'm going to help you to open your heart chakra,
The energy center in the middle of your chest,
Called in the ancient yoga tradition,
Anahata.
As your mind is in a complete relaxed state now,
And in a calm meditative state,
Feel as if your mind is flexible and movable.
I want you to direct your mind down in your body to the center of your chest.
Notice the point of light there which still vibrates from before.
Feel your mind settling comfortably in your heart center.
Notice that your mind is assuming the form of your heart chakra.
Your mind now becomes very peaceful.
More peaceful than ever before.
Now place your attention and become aware of specific feelings that engulf you.
Feelings of inner peace,
Selflessness,
Universal love and compassion.
You find yourself wondering where these feelings are coming from.
Only to realize it does not matter at all,
As you surrender to those feelings fully,
Letting go and melting into the state of pure love and inner peace.
Take a few minutes,
Or as much time as you need,
To experience the specific feelings that spring forth from your heart chakra.
As you do that,
You feel a state of expansion at the level of your heart.
From the center of your chest,
You feel a clear expansion of energy radiating in repeating pulses from your heart chakra outwards to the universe.
Slowly the energy from your heart chakra spreads in concentric circles around you.
With this expansion,
You perceive yourself as a beacon of light and love.
Just like a lighthouse emanating devotion,
Love,
Light and compassion all around you.
Penetrating the very fabric of the universe with your healing heart vibrations.
And now sit engulfed in a state of bliss from your heart for as long as your meditation takes you.
And now,
As the time has come to conclude your heart chakra meditation,
You slowly bring yourself back into your body.
Feel your mind becoming more body centered.
Feel your spine stretching naturally.
And a state of inner peace,
Harmony and vitality envelops you.
Slowly you bring yourself back more and more.
Gradually.
Now take three deep breaths and allow yourself to slightly move your fingers and toes as you come back slowly,
More and more into a fully conscious state.
And now notice an overall state of harmony,
Happiness and bliss emanating from your heart chakra.
Impregnating your whole being and slowly becoming a constant state of mind for now and for the future to come.
