Let's make ourselves comfortable.
Putting our arms and legs somewhere they can be comfortable,
Having a little fidget,
Until we find somewhere we can rest.
And then taking a few breaths,
Long smooth breaths.
As we settle,
Become still.
Let's expand our chest when we inhale,
Expand our spine,
Lengthen the top half of the body.
And exhaling,
We relax,
Relax the shoulders,
Relax the face.
Settle into our seat.
And to begin with,
Let's feel the body and feel the breath.
See if we can allow our body and breath to be our anchor in the present moment.
And if our mind wanders,
As ever,
It's okay,
We just come back.
And as we look around the body,
See if there's any tension in the body.
See if we can relax a little further.
Scanning the chest.
Scanning around the body,
Looking for tension and tightness.
Finding places to relax a little further.
Now I invite you to bring your attention to your heart center.
Not thinking about that part of us,
Putting our attention there as best we can.
And feeling what there is to feel there.
Noticing without judgment what we find as best we can.
There's no right or wrong here,
We're just looking so we can see.
Then let's imagine our attention,
Our whole being,
Sitting in our heart center.
Let's imagine we put a comfy chair there.
We're resting in our heart center.
Let's rest in whatever energy we find there.
This is our observer's seat.
This is the part of us that looks out into the world,
Into ourself,
The one who observes.
The I am.
The I am before we are anything.
We can imagine looking at our mind from the heart space.
So we're sitting in our observer's seat.
Let's see if we can observe the mind.
Whatever we find there,
We're just noticing.
Like we're taking a temperature.
We might not judge the temperature,
We're just looking.
No need to judge.
Because our judgment can make a thing wrong.
Let's just look.
Our mind is quiet and peaceful,
We notice that.
Our mind is scattered and noisy,
We notice that.
Ah,
Scattered and noisy at this moment.
Oh yeah.
So it is.
But what's important here is that we are not scattered and noisy.
There is a part of me that is scattered and noisy and a part of me that notices that.
From a place of peace.
Let's imagine the heart as the loving parent of the mind.
Who is the child here?
So our heart observes our mind like a child,
Like its beloved child.
And it knows sometimes children are noisy.
And it allows that.
The loving parent knows that sometimes children are thoughtful.
And it knows sometimes they're fretful,
They're unhappy.
In which case it might soothe,
Embrace the fearful mind.
So can we imagine sitting near the observer's seat of our heart?
The parent loves the child no matter what it's doing.
Can we hold and embrace whatever is going on in our mind with love and compassion?
So we can soothe ourselves when we need it.
It's okay.
It's okay.
It's okay.
All is well.
All will be well.
It's okay.
So there are these two parts to us.
The mind,
The ego,
Which can be innocent or ignorant depending on your point of view.
But the heart is wise,
Like the loving parent.
And we can rest in that energy and breathe it in.
And imagine our wise heart holding our innocent mind with love.
Our mind sometimes feels isolated and alone.
But our heart is connected to all that is.
The seat of the I am.
The mind can feel small or the heart is spacious.
The mind is our need,
While the heart is the fulfillment of that need.
And when our mind is fearful,
Our heart can be its loving parent.
And in a huge plot twist,
We need the mind to know that our heart is there for us.
It's the greater energy to allow it to be so.
Our mind makes a poor master,
But it's an excellent servant when it's led by the heart.
Let's rest and breathe for a few moments.
Observing whatever happens in the mind from the seat of our heart and embracing it.
Whatever happens in the mind,
Whatever happens,
We embrace it.
We might direct it as a loving parent mind to a positive thought process,
Train away from the hurtful.
The hurtful and the negative,
But it's all okay.
The hurtful and the negative,
But it's all okay.
Observing the contents of the mind with benevolence,
With love.
The wise parent.
And maybe if we wander into a train of thought that we know is hurtful,
Fretful,
We give it a gentle nudge back towards the light.
As our loving parent mind.
Checking in once more with the energy of the heart.
And the energy of the mind.
Hopefully our inner child is feeling a little happier.
And we take a few deeper breaths and become aware of the whole body.
And as we take those breaths,
We feel the energy flowing into the body and the urge to move.
That's going to start to bring us back to our regular waking state of consciousness.
Then we're moving our fingers and toes.
Then we're having a little stretch,
Whatever feels good.
And we're returning to the rest of our day.
Thank you for practicing with me.
