Heart Meditation

A guided visualization/interception practice exploring the heart, the body's vasculature, the electromagnetic field created by the heart, and expanding the field beyond physical boundaries. Themes of compassion, kindness, expansiveness. Ending bell.

Transcript

So from wherever you are situated,

Whether you're sitting in a chair or on a cushion,

Blankets,

Or if you're lying down,

Ensure that you have a long spine,

A tall spine.

So take a moment and just stretch a little bit taller through the bones of your spine.

Enjoy a full expansive inhale and an even longer,

Slower,

Smoother,

Deeper exhale,

Really settling into this moment,

Into this time and space,

And into your body.

You may choose to close your eyes and observe just where you are in this moment without judgment,

But instead with a sense of curiosity.

Notice where your attention goes inwardly.

And you take this moment to really just listen inside to your body,

To your being.

Our bodies are designed to heal.

We are in continual cycles of repair and regeneration.

And often it's simply a matter of connecting with that innate capacity that helps to enhance it.

So as you enjoy the next few breaths,

Feel as though you're traveling in and in and in.

Imagine as though you can visualize the inner world and feel your heart.

You may feel the beating of your heart as you sit here or lie here.

You may choose to place your hand over your heart to connect with perhaps one of the most important organs in your whole being.

Feel the heartbeat becoming curious,

Fascinated by this incredible organ.

You don't have to ask it to beat.

It provides your whole body with circulation,

Nourishment,

Oxygenated blood,

This amazing organ beating whether you're conscious or unconscious of it.

Your life force connected to this amazing heart.

This heart whose electromagnetic field expands beyond the diameter of any other organ in your body.

Connect to that capacity of expansion in the heart and get a sense,

Even if you're just imagining how expansive that field of the heart feels for you today in this moment.

Again without judgment but rather with a sense of curiosity.

Perhaps your heart's field feels small,

Protective,

Perhaps it feels vast and expansive or maybe you're somewhere in between.

Where attention goes,

Energy flows.

So keeping that curious awareness on the heart and notice as you observe this field of the heart,

Does it change simply because of your awareness?

Maybe it does,

Maybe not.

Just noticing in this moment the effect of your consciousness,

Your awareness,

Your loving attention on your heart.

Notice what happens as you breathe in through your nose,

Feel the air,

The life traveling down through your throat to pool into this space of the heart.

And feel as you exhale a sense of softening in all of the spaces around the heart center,

A softening in all of the muscles of the neck,

The shoulders,

A gentling of your posture,

A nourishment from this breath traveling again in through the nose,

Down through the throat to pool in your expanding heart.

Exhale allowing the out breath to soften you,

Observing if there is any change in the beat of your heart,

Checking back in to its rhythmic life giving pulse.

Enjoying the naturalness of your breath now,

Releasing effort and just enjoying your awareness of the breath and the way the breath interfaces with your heart center.

Setting out a sound,

A sigh,

Or silence as you connect a little more deeply into this heart center where attention goes,

Energy flows,

Noticing the field of your heart,

If it's changed or not,

Inviting a softening around the muscles of the heart.

Feeling a sense of gratitude,

Appreciation toward this organ that serves you 24 hours of day.

This organ that drives so many of the functions within your body.

This energetic center that really helps us to connect with our inner self,

Our inner truth,

With our relationship to nourishment toward ourselves and toward others.

To the center of love,

Of kindness,

Of understanding.

Feel a sense of gratitude coming from the heart toward your recognition of the heart.

And feel a sense of gratitude toward the heart for all that it does to serve you.

Keeping this sense of gratitude,

This awareness on the heart center,

Begin to spread your inner awareness to the vasculature of your body,

The arteries taking freshly oxygenated blood to everywhere in your body,

The veins drawing blood back to be recirculated,

Re-oxygenated.

The rivers and tributaries that weave in and out throughout the entire body.

Feel a sense of being like a river,

A tributary,

A stream.

Feel the flow inside of you driven by the beating of the heart,

Extending into the very tips of your fingers and toes,

Your ears,

The tips of your nose.

Feel the connection between this cardiovascular system,

Your heart,

Your blood vessels,

And this internal flow that is always a part of you.

Notice inwardly if there's anywhere that feels like there's a big flow.

And notice internally if there's anywhere that maybe feels like has less of a flow.

Perhaps you tend to have colder fingers or toes.

See if you can expand the sense of flow into every aspect of your body.

This nourishment,

This energetic circulation all the way into the fingers,

All the way into the toes,

Across your low back,

Into all of the organs of digestion,

The organs of elimination.

Even the eyes have blood flow.

The brain has an entire vascular system that nourishes and helps to bathe the brain,

Detoxify.

Breathing in and in,

Noticing the connection from heart through chest,

Back body,

Neck,

Hips,

Head,

Shoulders,

Arms,

Hands,

And fingers,

The trunk of the body,

The belly,

The back of the body,

The deep core of the body,

The pelvis,

The hips,

The legs,

Thighs,

Knees,

Calves,

Shins,

Feet,

And toes.

Can you sense all of these parts of your body at the same time,

Giving them your loving attention,

Spreading the energy of your radiant heart,

Offering your awareness,

Your kind of focus to those areas that might need a little extra nourishment today.

Staying connected with your internal rhythm,

Your internal heartbeat,

Staying connected with the loving care and kindness,

Appreciation,

Well-being that you can cultivate an awareness of,

Expanding that,

Checking in with the sensation of the field of your heart.

You can imagine this field expanding out from your heart center in all directions,

Up,

Out to the sides,

The front and back of the body,

Down.

You can imagine the field of your heart filling with the vibration of healing,

The frequency of wholeness.

Feel how that frequency of wholeness expands throughout the entire field of the heart.

Feel how you can sense that frequency of wholeness in the field of the heart at the same time that you experience the heartbeat,

At the same time that you sense well-being,

At the same time that you sense gratitude emanating from your heart center toward yourself for the gift of your awareness of your attention and how this beautiful exchange happens and expands and exponentiates the healing quality that you're both receiving from your heart and offering to this powerful center.

How far can you invite your awareness to come?

The field of your heart to expand,

Relaxing and allowing the expansion to unfold.

Perhaps it's encompassing the entire space of the room that you're in.

Letting your heartbeat emanate beyond the boundaries of the walls,

Down into the earth,

Out into the sky.

Feel if your compassionate heart can expand to encompass your community,

The world outside,

Experiencing those beyond your sphere who might benefit from a little extra heart-centered awareness,

Compassion,

Kindness,

Love.

You can take this as far as you choose with each in-breath,

Feeling the field of your radiant heart expanding perhaps into the next town,

The next county.

Exhale to relax into this new expansive awareness.

Your inhale might take you even further across state lines.

Your exhale enjoying this expansion,

Softening and relaxing into it.

If ever your awareness wanders,

You can guide it gently back to this expansive heart.

Perhaps you can expand beyond this country,

Across the oceans to encompass the globe,

Filling the earth with your loving awareness and relaxing into it,

Offering your gifts,

Your heart-centered compassion to the entire world.

And if you're still feeling expansive,

Perhaps this expands even beyond the world and into the cosmos.

How far can you go?

Not from a place of effort,

But from a place of expansion,

Of natural unfolding and unfurling into this expansive heart-centered awareness,

Connecting with all of life.

And just a few more moments here,

Expanding as much as you're comfortable,

As much as you choose.

Exhaling softening as you exhale and expansion as you inhale.

Exhaling softening as you exhale and expansion as you inhale.

Exhaling softening as you exhale and expansion as you inhale.

Enjoying this sense of vast expansion and drawing your attention back into the heart.

You might choose to take the hands together at heart center,

Connecting your thumbs into your sternum as a gesture of connection to this heart space.

Feel your heartbeat.

Feel how big your field,

Your heart's electromagnetic field has expanded.

Notice the impacts of that expansion on the rest of your body.

Feel a sense of gratitude toward yourself for making time for this practice today,

Toward your body for supporting you,

Your spine and your radiant heart.

And we'll close practice,

Bringing the hands,

Palms face down over the heart center,

Connecting heart to heart.

I thank you for sharing practice with me today.

Be well.

Reviews

Nameste 🙏

Nice little heart expanding practice. Growing in love. Thank you.