Expanded Heart Walking Meditation

This extended walking meditation is a heart-based, sound healing practice. An exploratory journey of organic intention, expansive breath awareness, soothing singing bowl frequencies and more, designed to abide the listener as they walk. As always these meditations are beneficial as a stand alone visualization practice for sitting meditation as well and this one also includes a lucid dreaming prompt to aid those becoming increasingly self-aware during the dream state. Headphones are recommended. Thank you for listening and Enjoy!

Transcript

Hello and thank you for joining me for a light walk.

I'm your facilitator Jeannie Jay and in this mindful moving meditation we'll gently engage the somatic senses and a good bit of imagination to expand and grow our awareness.

Allowing for a sense of expansiveness,

This practice naturally includes lots of breathing room for contemplation.

If you will not be walking today it's perfectly fine to utilize this meditation as a visualization practice or maybe you could join in by sitting in a chair and doing leg lifts or stretching as you're able.

Also remember research shows that visualization actually strengthens muscles.

So thank you for listening today and enjoy your workout.

If you are walking today hopefully you're already out and about on a safe walking trail or track with plenty of water.

The fact that you're willing and able to engage this practice at whatever level is a really good reason to breathe a breath of gratitude.

And even if you've walked this trail before or listened to this meditation before,

Let's agree to approach this walk this time as if it's the first without any preconceived expectations but with an openness and perhaps with a playful sense of wonder for what just might be different this time.

Let's pause here to receive the many and subtle gifts of this present moment by first witnessing the sky.

What colors or moving cloud cover are in the sky at this present moment?

Are there any manner of winged things soaring above?

Softly scan and observe what's being extended within your view and listening now for what sounds are vibrating through the space around you and perhaps through the spaces within you.

Is there a breeze or bird song in the distance?

Or if you're wearing airpods or headphones can you hear your pulse in your ears as it echoes the rhythm of your heartbeat?

And noticing the present horizon,

The outstretched horizontal where earth meets sky with relaxed eyes,

Trace the outline of things against the backdropping sky and appreciate the optic illusion of how the three-dimensional shapes nearby all seem to stretch out and flatten into two-dimensional lines on the more distant horizon.

And sensing our way now from the external to the internal environment while being mindful of the path ahead of you,

Tilt your chin slightly upward to gaze at the open sky and connect your breath with the sky above by taking a long deep inhale and a slow complete exhale,

Breathing deeply in,

In a sense becoming one with the expansiveness of the sky,

One with the layers and spheres of atmosphere surrounding the earth and receiving of the atmosphere and oxygen into your lungs.

With your next exhale allow the chin to lower ever so slightly,

Allowing your focus to easily come to rest on a single point in the direction of your destination.

Continuing with your forward focus,

Become mindful of rather the head and neck are comfortably centered over the torso.

Is the core spinal channel of your body naturally straight according to its own unique curvature?

With shoulders lowered evenly downward and slightly back as the arms sway gently in rhythm with your stride,

Imagine sliding your breath awareness all the way down each of the 33 vertebrae of the spine and landing into the hollow of the pelvis.

Is there a sense of balance in the movement of your pelvic gate as the hips rotate in stride that allow you to step with certain and relaxed ease?

Each step unfolds the knees and plants the feet from heel to toe,

Heel to toe as the body leans slightly forward.

Almost imperceptibly it falls forward between each step.

As we lean forward into life the next best step continually unfolds before us.

Breathe with certainty that the ground remains beneath you,

Supporting you.

And as we approach our point of focus,

Our eyes naturally shift to the next best point straight ahead in the distance.

The eyes are a primary means of judging location as we make progress towards our goals.

And the ears,

In addition to discerning sounds around us,

Also help to gauge our location in proximity to our immediate surroundings.

The ears also provide a sense of balance and equilibrium.

In all our moving throughs,

Our senses help us constantly readjust to life's changing terrain.

And taking a few deep breaths with me here,

To hear the sound of your steps and to feel and sense your way into your best balance in motion and into finding your rhythm in your natural pace.

And now we begin to allow a heart-based intention to reveal itself for our walk.

And later we align the mind with the heart's choice,

Allowing the breath awareness to rise once again into the heart space,

Breathing deeply in and a sense becoming one with the expansiveness of the sky,

One with the layers and spheres of atmosphere surrounding the earth as we breathe the atmosphere and oxygen into our lungs.

In a clear and distinct sense,

The heart space is sacred space.

The physical heart that pumps living liquid tissue throughout our whole body for our whole lives connects all the parts of the body together as one.

And this area of space around the heart also connecting the body physical to the atmosphere immediately surrounding us.

And yes,

That same atmosphere is connected to the whole earth and all its living breathing things.

Connection is at its most fundamental essence,

Sacred.

Consider now the urgent or pressing matters that are on your heart or perhaps just one that you might like to begin to see from a higher perspective.

Whatever it is and however it is,

Ask yourself,

How would you like it to be?

Here in the safety of your own mind,

Allow yourself to consider a few what-ifs in terms of ways that you might like things to turn out.

Considering the way you'd most like it to be,

How does it make you feel?

What is the feeling tone or quality of that outcome that you find most satisfying?

Let the feeling of your highest and best possible outcome come forward for you now and let your heart space be filled with that essence.

Even as you're aware of the reality of the situation and you hold the vision of the situation in mind,

Let your breath be filled with the essence of its most satisfying outcome.

Let it be that this feeling essence is your intention.

For the remainder of our walking meditation practice,

Practice breathing this feeling and let's allow the radiant rays of the sun to help us in our practice.

If you'd like,

You can imagine that in addition to drawing in sunlight through the pores of your skin,

That you are breathing sunlight in through the nostrils.

As it enters,

It passes,

Glows and flows past the brain before flowing down through the hollow of the throat and down into the lungs.

We are practicing breathing sunlight infused with your chosen feeling.

And if you like,

You can imagine its yellow light blends with silvery shades of blue in the throat to project a radiant and vibrant green into the heart space as you're breathing.

Each breath,

You are filling and expanding your being with your chosen feeling.

Breathing this feeling into the center of your brain and allowing it to fill your whole head.

Breathing this feeling into the into the hollow of the throat and shoulders and down into the center of your chest and allowing it to expand and radiate through the armpits and the upper arms,

The forearms and hand.

Breathing this feeling down towards the solar plexus below the rib cage and to the belly.

Breathing this feeling into all the muscles surrounding the pelvis,

Down through the buttocks and thighs,

Into the legs,

Heels and into the feet.

Breathing this feeling into the whole body,

All the way down into the bones and cells of your being.

Imagine becoming so filled,

So expanded that as you breathe,

You grow and your point of conscious awareness now seems to be a few inches above your head.

Can you imagine strolling along as a few inches taller than you are?

Take time to see and sense and experience how things around you might look if you were just a few inches tall.

Imagine being a few feet taller.

How would things look then?

And feel into the more expanded spaces within the body as you continue to fill them with your chosen feeling,

As you continue to expand and your perspective.

And now growing your perspective as tall as you can imagine,

How might it change the timing of your stride and the perception of your view and your issue that came up before?

It's not that it becomes any smaller,

Observed from here.

A change in perspective might just be the change you need.

Sometimes it's just a slight shift in perspective,

A slight step to the right over time allows the whole system to align with a new normal.

It's so good to breathe in this expanded way.

Almost feels euphoric as you pause to wonder,

Am I dreaming?

You can continue to breathe in this expanded way,

Even as you slowly allow your awareness to shrink back into your everyday awareness and ordinary lines of sight.

We can feel what we feel and we can use our minds to choose how we feel.

And this is good.

Humming allows us to vibrationally tune in to a more pure vibration of the essence we're feeling.

Continuing to breathe and to feel your feeling.

If you like,

You can hum or simply just breathe for these next few moments.

You've done so good in your practice today.

Whatever it is you seek,

You can do your part to clarify the vibration of it within you.

And you can trust that it's ultimately love that seeks a higher expression through you and through your situation.

It may be what is right right now,

But love will find its way.

As naturally as the earth expands to the horizon,

Or water inevitably rises to its own right level,

You are a destination of the universe and the universe becomes you.

This has been another Mind Body System upgrade with Jeannie J.

I really do enjoy our walks.

Until next time,

Remember you are a destination of the universe and the universe and the universe becomes you.

Reviews

Had a great bush walk listening to your meditation thanks 🙏