Inviting Peace into the Heart

In this meditation, you will be guided through body focused visuals that will allow relaxation to flow throughout the body. Once in a state of more relaxation, safety, and security, we'll then move into a visual to bring light and healing to the heart specifically. You'll have the opportunity in this space for healing, calm, peace, gratitude, and awareness.

Transcript

Begin by taking a breath in through your nose,

Filling up the lungs,

Bringing relaxation throughout the shoulders and the ribs,

And then allow that breath to come out through the mouth.

With this next breath in through the nose,

Visualize that breath,

Bringing a sense of security and anchoring down through the chest,

Through the pelvic floor,

And into the ground below wherever you're sitting.

Let that breath out through the mouth.

With this next breath in,

We're going to begin a visual to create a sense of calm throughout the body.

So as you breathe in,

We're going to visualize a sense of weight and relaxation starting at the top of the head,

Moving downward throughout the thoughts,

Downwards towards your eyebrows,

Your ears,

Your jaw.

Go ahead and let a breath out through the mouth.

As we continue moving throughout the body,

You can breathe freely.

Breathe at your own pace,

Being aware of creating a sense of calm and slowness with that breath,

A sense of security and safety.

Let's move that relaxation then from the jaw,

Moving downwards down the neck and the throat,

Towards the collarbone,

The shoulders.

Begin to feel the weight pull of this relaxation,

Moving downwards from the shoulders down the spine and the shoulder blades,

Towards your elbows and your hands,

Allowing your hands to fall open in relaxation,

Allowing that relaxation to move throughout the lungs and the heart,

The ribs,

Moving downwards towards your hips,

Your knees,

Your feet,

And right at the bottoms of your feet.

Notice just this sense of calm that comes so easily,

Even just by bringing awareness to each body part and moving intentionally.

Notice anywhere that you might feel tension.

Notice anywhere that you might feel tight or heavy.

And in contrast,

Also notice through just the simple beginning to this meditation,

How much lighter you might feel.

Begin to visualize creating a sense of space throughout this visual,

Literal space around you,

Literal space inside of you,

Space to allow for healing,

Allow for adjustments,

Allow for a sense of homeostasis,

Even if just for the next few minutes.

We're going to focus specifically on bringing an inviting peace into the heart and the chest cavity today.

Bring your awareness towards your heart,

Towards your ribs,

Towards your lungs.

Allow your shoulders to move away from your ears.

Allow the spine to relax.

Move your face upwards slightly,

Inviting in sunlight,

Inviting in imagination.

And by doing so,

Opening up just slightly throughout the neck and the chest.

Allow your shoulders to literally or visually kind of fall backwards,

Curve backwards towards your spine as you allow that chest to open up.

We're going to visualize that heart center.

The first work that we're going to do here is to take that heart center and to invite any pieces that might not be serving you,

Any particles,

Any heaviness,

Anything that might not be serving you at this time to be removed,

To fade off,

To slough off on their own.

Have the confidence that your heart,

Your body,

Your energy knows what it's doing.

It simply needs that invitation.

So as we invite anything that is not serving you to move on,

Visualize that those things can literally move on from the heart.

You can visualize that they simply are dripping from the heart,

Dripping away downwards towards the ground below you,

And then just being recycled into the ground down below you.

And with this sense of cleansing and openness,

Bring your awareness and your attention again towards this heart.

Maybe it's continuing to be cleansed.

Maybe it's continuing to remove items that are no longer serving you.

That's okay.

The process can continue.

I want you to visualize that heart.

We're going to bring a little bit of awareness towards the heart center by way of visualizing a light.

We're going to visualize this light coming from behind your shoulder blades.

Right behind your shoulder blades,

Visualize that beautiful light,

Maybe in the shape of a ball,

Just radiating so distinctly that it is opening up and able to penetrate your heart.

And with this next breath in,

I want you to visualize and to even try to sense and to feel what that feels like to your heart.

What does that light feel like?

What does this openness feel like?

The more that you can imagine,

The more that you can recreate an effect that you can create through this visual.

With this warmth,

With this light,

A way to also visualize and to sense a warmth comes with it.

And with that warmth,

We have this new sense of radiation or radiating that is coming specifically from the heart center,

Almost as if this light is charging up your heart,

Creating new energy,

Creating new momentum.

With that light,

Allow yourself to feel the healing that you need internally.

Allow yourself to feel that relaxation and sense of peace that comes with it.

Notice now your shoulders,

Your chest cavity,

Your neck,

Surrounding areas,

And the relaxation that they feel as your heart is more at peace,

As your heart continues to charge,

Continues to fill up with this light.

Let's go ahead and turn it into a sense of gratitude and even love.

Begin to invite into that heart center a sense of healing from the backside with that light,

And then a sense of gratitude and love radiating internally.

Visualize that with this new light,

With this new energy and momentum,

That that then radiates out towards your limbs,

Towards your head,

Towards your gut,

Your hips,

Your knees,

Your feet,

Your shoulders,

Your elbows,

Your hands,

Even right out of your palms,

Your hands,

And at the bottoms of your feet.

With this sense of peace and calm,

Recognize that it is an internal peace,

An internal peace that we can then root down into your core.

With this next breath in,

I want you to recognize and notice one last time the sense of peace and openness.

Also recognize that this is a place that you can come back to at any time.

You can tell that in a place like this,

You have the opportunity to be more in tune with your core values,

With what really matters,

With your priorities.

You have a better sense,

Actions that you can take,

Thoughts that you can think.

You have better control and more awareness,

But it starts internally.

It starts from this center,

From this heart center.

And for those that might have traumas or hardships or heaviness that might be looming around the heart,

I invite you to allow this light to break up anything that can be moved,

That's ready to heal,

Forgive,

Be aware of.

With this next breath in,

Allowing yourself to be open to any impressions or intuition that comes with this process.

Then next,

Allowing yourself to take an account or an awareness,

A small evaluation of how you feel from head to toe.

Are there places that feel heavy or tight or have tension still?

And visualize sending light to those areas.

Or do you feel an increased sense of calm,

Peace,

Centeredness,

A sense of direction,

A sense of being?

Let's go ahead and take a breath in through the nose,

A cleansing breath to allow us to leave this visualization.

Remember that the benefits of the visualization can continue long after we're done meditating.

And again,

You can come back to this space at any time.

Allow that breath to come out through the mouth.

Let's take one more cleansing breath,

This time visualizing that sense of calm and relaxation from the top of the head to the jaw,

The shoulders,

The spine,

The hips,

The feet,

And then allow that breath to come out through the mouth.

Thank you for joining.

Reviews

This is wonderful. Thank you for such a clear guidance, a useful and impactful meditation. I like the ease with which you speak the precision and the imagination in this meditation.