Welcome.
Take a moment to settle into your space.
Find a comfortable seat,
Allowing your body to relax,
Yet remain awake and aware.
Gently close your eyes.
There's nothing for you to do right now.
Just be here with yourself.
Today we're going to explore the connection between the heart and the silent observer within.
The part of us that is always watching and always present.
Our thinking mind,
Also known as our monkey mind,
Is just a machine running in the background.
But beneath it,
Beyond it,
There is stillness.
And in that stillness,
We find who we truly are.
We're not here to force the mind into silence,
But to see it for what it is,
Just a pattern of thoughts,
Just activity,
And beyond that,
We're open to the quiet presence of the heart.
Begin by bringing your awareness to the natural rhythm of your breath.
No need to change it,
Just notice it,
Like an ocean tide moving in and out.
With each inhale,
Feel your body gently expand,
And with each exhale,
Allow tension to soften and to release.
Breathe in,
And exhale softly.
Now bring your attention to the soles of your feet.
Feel them resting on the ground,
Steady,
Connected.
Imagine a warm,
Grounding energy flowing up through your feet,
Anchoring you in the present moment.
Move your awareness slowly upward.
Through the soles of your feet,
To your ankles,
To your legs,
To your knees,
Up through your thighs,
To your hips,
Your belly rising and falling with each breath.
Continue that energy flowing up through your chest,
Out to your shoulders,
Your arms,
Your elbow,
Your forearm,
Your wrists,
Your hands,
And your fingertips.
Notice any sensation you have.
Notice a lightness.
You have a body,
But you're not your body.
You're the awareness that notices it.
Now bring your attention to your head,
Your face,
Your forehead,
Your temples,
Your eyes,
Your cheeks,
Your ears,
Your mouth,
Your jaw.
As you sit here,
Present with your breath,
Present in your body,
Notice that there is something deeper here.
There is an awareness noticing all of this.
Who is the one aware of your body?
Who is the one listening?
Now become aware of your thoughts.
You don't need to change them,
Control them,
Or stop them.
Just notice them,
Like clouds passing in the sky.
Imagine your thoughts as a monkey swinging from branch to branch,
Chattering,
Jumping,
Moving from one idea to another.
But you are not the monkey.
You're the one watching.
There's space between you and your thoughts,
A stillness beneath them.
Notice the mind's activity.
Observe it without engaging.
The mind may bring up plans,
Memories,
Stories,
Or maybe some worries.
That's okay.
Let it do what it does.
But you,
You're going to remain here,
Simply aware.
And now ask yourself,
If I'm noticing my thoughts,
Then who is the one aware?
Rest here in this quiet knowing.
You are not the thoughts.
You're the awareness that sees them.
Now gently bring your awareness to the center of your chest,
Your heart space.
As you breathe in,
Breathe into this space.
Feel the breath moving in and out of your heart.
Imagine a warm,
Green light beginning to glow in the center of your chest,
Expanding with every inhale.
And with each breath,
Let your heart soften.
Let it open.
Drop deeper into this space.
If thoughts arise,
Let them go.
Like leaves floating down a river,
Just watch them go and return to the warmth in your heart.
This is where presence lives.
The mind speaks,
But the heart listens.
The mind analyzes,
But the heart knows.
What does it feel like to rest in your heart,
To simply be?
If your mind wanders,
That's okay.
When you recognize it,
Just smile and come back to the presence in your heart.
With each breath in,
Let your heart soften.
Let it open.
Rest in the warmth of this green light within your heart and just be.
As you breathe,
Notice how the heart holds no resistance.
It does not struggle.
It doesn't cling.
It simply allows.
And in this space,
Love flows naturally,
Not as something we must create,
But as something that has always been there.
Now let's take this heart awareness and extend it outward.
First,
Let's send some love to yourself.
Offer yourself warmth,
Kindness,
Acceptance.
There's nothing you need to fix or change.
Just love yourself as you are.
You are enough.
Now bring someone to mind,
Someone you care about.
Imagine sending them the same warmth,
The same presence.
No words are needed,
Just a silent offering of love.
Now we're going to extend it even further.
Picture this love radiating outward,
Touching not just those you know,
But the whole world itself.
Imagine sending peace,
Healing,
And love to all beings everywhere.
Rest here in the vastness of your heart.
Take a deep breath in and a slow breath out.
As we prepare to return,
Carry this awareness with you.
Remember,
You are not your thoughts.
You are the vast stillness beyond them.
Live from this place and love flows effortlessly.
When you're ready,
Gently begin to move your fingers,
Your toes.
Take your time.
When it feels right,
Open your eyes.
Welcome back.
How did it feel to observe your thoughts instead of getting caught in them?
Did you notice a shift when dropping into the heart?
Throughout the day,
Pause and ask,
Who's the one aware?
You can also breathe into your heart and feel its natural presence.
Every time you find yourself caught in thought,
Pause.
Drop into your heart.
Feel the quiet awareness behind the mind.
See how this shifts your experience and perspective of life.
Thank you for practicing with me today.
