Heart Presence

Tara guides us through beautiful, relaxing imagery, that brings us a sense of calm, presence and peace. She gently brings us into our hearts, helping us discover the sensations exactly as they appear. Once we become aware of our heart space, we offer thanks to all we discover.

Transcript

Heart Presence,

A guided meditation by Tara Herrick Brown.

Original music composed by Kristin Williams.

Begin by settling into your chair.

Breathe in through your nose and out through your nose.

Bring your awareness to the point where you sit upon the chair.

That space where your sitz bones meet support.

And just breathe here for a moment.

Feel what it feels like to feel supported.

Then bring your awareness to the center of your chest.

Just notice what it feels like.

Does it feel tight?

Do you notice a sensation or a pain?

Physically what are you feeling in your chest?

And I invite you to breathe here.

Breathe into the sensation of your chest.

And sink in a bit more.

Are you aware of an emotion?

Perhaps it's an emotion about the physicality,

About the pain or the tension or the tightness.

Or maybe you bypass the physicality directly and sink into an emotion.

Without ignoring it or pushing it away.

Simply acknowledging it.

Now I want you to bring your awareness to the top of your head.

And I want you to imagine a beautiful bottle filled with warm oil.

And that oil begins pouring over the top of your head.

And each place that oil touches,

You begin to relax.

Letting go of any tension or tightness in that spot.

So as it touches the top of your head,

That crown of your head,

Allow yourself to simply exhale any tension that you may be holding here.

And as it pours over your forehead,

Perhaps dripping it down upon your eyes and your cheekbones.

Begin to relax that forehead.

And as it pours down your temples and down the back of your head,

Just offering it some peace.

A sense of letting go.

Inviting calm and relaxation.

And as it continues to pour down and slowly drip,

Slowly run down your cheeks,

Over and around your jaw,

Down the front of your cheekbones,

To your chin,

To your neck.

Just relax those points,

Surrender those points.

Meditation is about letting go and surrendering.

So any tension that we can release,

Consciously do so as we begin settling in.

And as that oil continues running down,

Exhale any tension out the jaw again,

Allowing the tongue to relax down away from the roof of the mouth.

Perhaps the mouth opens slightly.

As you breathe in through the nose and out through the nose.

And experience that oil running down your neck,

Under your chin,

Over your throat,

The sides of your neck and the back of your neck.

Feeling the oil pouring down on top of the shoulders.

And all that tension.

Sometimes it's important to acknowledge the tension.

We can say,

I see you.

And you can trust that there's a higher place of knowing.

And you can say to yourself,

It's okay.

I don't need you to be here.

I don't need you to hold and create this stress.

Thank you.

Thank you for getting my attention.

Thank you for reminding me that I need to revisit and check in.

I understand there's a reason you're here.

And your job is done.

The awareness is present.

So now you tension can go.

Continuing to follow that warm oil down the front of your chest,

Down your shoulders and your arms,

Over your elbows and your forearms.

See that warm oil dripping off each fingertip as that warm oil rolls down your upper back,

Down your spine,

Down your side body,

Over your chest and over your belly.

Just be with it.

Be with the rolling of the warm oil as it descends downward.

And be present with those points of tension that get your awareness.

I breathe in peace.

I breathe out tension.

I breathe in calm.

I breathe out anxiety.

I breathe in presence.

I breathe out fear.

Allowing your breath to continue as you watch the oil moving down your body,

Inviting a sense of presence and relaxation.

See the oil pooling around you now,

Next to you on your chair and see it move down the pelvis,

The top of the thighs,

The inner thighs,

The outer thighs,

The hamstrings,

Over the knees and the shins and the calves,

The ankles,

Over the arches of your feet,

Tops of your feet and dripping off each toe.

And for a moment,

If you can move your awareness out of your body as though you're floating and looking down upon yourself,

Witnessing yourself,

This form that you're seeing,

See it relaxed.

See it in this letting go state.

See your body supported,

That spine fully erect,

The top of the head parallel with the sky.

Fully settle back into your body,

Allowing the witness to reside within and feel yourself supported by the chair,

Bringing the awareness back to the center of the chest,

Returning to that feeling or the physical sensation where we started.

And breathing in through the nose and out through the nose,

Begin settling into the point in the center of your chest,

The place of the heart near the spine.

Imagine that there's a sun here,

A beautiful ball of cold and white light.

Perhaps you can see yourself holding this sun,

This orb,

This sphere of light.

I just want you to begin tuning in to this sphere of light,

This golden white light at the center of your chest.

I want you to stay in the presence of that heart space,

Feeling the fullness in your chest and breathing here.

This heart space is filled with love,

Unconditional love.

And it is where we strive to live.

We strive to live from a place of the heart.

This is the place that we give and we receive love.

So imagine that you walk through the world with your heart shining brightly,

Giving and receiving love every day.

But this place in the heart can feel complicated.

Sometimes we feel like we want to protect it.

We want to withhold that light from shining forward.

We don't feel safe in doing so.

We want to protect it from pain,

As a mother would protect a child.

And so we withhold our lights feel dim sometimes.

So if you're in a moment of your light shining brightly,

I invite you to stay in that space to simply hold that light,

Expand that light shine that light.

But if your experience feels somewhat darker,

Or an emotion of fear,

Or a sense of not deserving arises,

Just witness that,

Feel that.

What does that bring up for you?

Maybe a memory or a thought.

And when that comes up,

Remind yourself that this story that just rose up is not who you are.

It does not have to control you or limit you from shining your light.

It's just a story.

In this moment,

I am safe.

This moment,

I am love.

In this moment,

I choose not to withhold.

In this moment,

I forgive.

In this moment,

I breathe out that fear,

That pain,

That sadness,

That hurt.

I let it go with my exhale.

And I breathe in new life and presence.

I breathe in love.

That love can purify your heart.

That love can help you write a new story.

A key for opening the heart is I forgive all betrayals.

Say that to yourself for a moment as you sit here.

There is no other moment than the eternal now.

In this moment,

I forgive.

In this moment,

I love.

In this moment,

I choose peace.

Feel what it feels like to begin letting go of those old stories,

Making space for the love,

Making space for the light,

That sunshine shining so brightly.

That love and that light wants to shine,

It wants to expand.

Continue breathing here.

Witnessing,

Watching,

Feeling this present moment,

This heart-centered moment,

This expansive moment,

This moment of love.

Continue breathing through this moment,

Present in your heart.

Giving and receiving love always.

Relax.

If you find yourself checking out or rising up and out of your heart and into thoughts,

Just remind yourself that those are the stories that keep us out of the present moment.

And in this moment,

You choose presence.

In this moment,

You choose the place of the heart and settle back in cozy in like you're wrapped in a warm blanket on the couch and settle back into the warmth of your heart.

I choose presence.

I choose peace.

I choose presence.

And taking that presence and that peace with you through the rest of your day.

When you feel yourself get caught and wrapped in your stories,

Return to the heart.

See that golden white sun.

I choose love.

I am love.

I am love.

I am love.

I am love.

I am love.

Reviews

Beautiful meditation and a soothing voice. Thank you