Find your comfortable meditation posture.
So it could be that you remain seated.
It could be that you lay down.
If that feels like it would be more supportive of you remaining in meditation,
I'm always one to encourage what's going to allow your spine to remain the longest.
You know,
What's going to allow you to keep that spine as long as possible.
If you know that you have a tendency to start to slump as you're meditating,
That's good awareness.
And can you choose a shape that will allow you to keep your spine as long as possible with a sense of ease to doing that.
If it feels like a lot of work to meditate seated,
It's good practice.
But also,
You have my permission to choose a different shape.
If it's going to feel more comfortable and useful for you.
So for this meditation,
As you're arriving into your posture,
Lengthening the spine any amount more,
You might like to bring your hands to your heart.
You're welcome to keep them down on your lap or down by your sides or wherever.
If you get tired of holding them at your heart,
You're welcome to release them at any point.
But you might like to press one palm into the heart and the other palm into the back of that hand and just create a sense of pressing,
A sense of connectedness to the heart.
And as you arrive there,
Again,
It's okay to just not do that.
It's okay to let your hands fall away at any point if it feels like a lot of work to keep them there.
If you feel like you're squinching up your shoulders or something,
Keep them there and just let it go.
But can you notice your breath again?
Can you notice if there's any movement happening with your breath?
And as you inhale,
Can you create a sense of lift and expansiveness through your heart?
So potentially also through your belly.
So inhale,
Belly expands,
But can you feel that rib cage lift up into your hands?
And exhale,
Feel that space fall.
Same with your belly.
So we want the belly and the rib cage moving,
Expanding on the inhale,
Softening,
Contracting,
Falling on the exhale.
And you just be with that for a few rounds,
Deepening the breath.
Again,
Only to that comfortable maximum.
So only to the point where you feel like you're breathing as deeply and smoothly and evenly as you can without feeling like you're gripping or holding the breath.
Just to make it take longer.
And then as you feel that sense of expansion,
Contraction with your breath,
Perhaps also with your hands on the heart,
Can you feel a sense of warmth perhaps with your hands on your heart?
Or just tap into that sense of your heart space,
Your inner radiance,
A radiant light that might reside there right at your heart.
Can you make contact with that,
With your awareness,
Whether it's a physical sensation of warmth,
Your hands at your heart,
A felt sense of your like.
Can you just bring your awareness really deeply to that place and to that sense?
With each breath now,
Can you feel that sense of as you inhale,
Standing the flames at your heart,
Exhale,
Watching that flame,
That inner radiance,
That inner divine light grow a little brighter,
A little warmer,
Perhaps from just a spark or little candle-like flame at your heart center.
Envision it growing bigger,
Reciprocally pressing your hands into your heart and breathing your heart into your hands.
Feel or create a sense of that inner radiant light expanding now up into collarbones,
Your shoulders,
Way to the base of your ribcage,
Your heart place to torso perhaps now,
Sensations,
Felt sense of warmth and light expand,
Perhaps even up into your neck,
Down into your arms,
Those forearms,
Sensations are coming.
Feel that warmth grow,
Exhale,
Expand,
Light traveling down your torso to your pelvis,
Your hips,
Into your legs,
Feet and toes,
Space growing,
Head,
Maybe even out the crown of your head.
Feel that pressing into your hands,
That sense of warmth originating from your heart place,
Expanding all through your being now and perhaps even radiating just slightly around your being.
And with each exhale,
Now,
Maybe you envision that light expanding to the corners of the room you're in,
Inhaling to tap back into that warmth at your heart place,
Exhale,
Filling the room you're in with radiant warmth,
Love and light.
Inhale again,
Tapping into that warmth right at your heart center.
Exhale,
Maybe you have envisioned this light expanding beyond the room you're in,
Places around your home,
Perhaps the town you're in or even further.
Then can you tap again into the felt sense of filling your entire being with this radiant warmth and light?
You notice places in your body that feel this warmth more than others,
Noticeable sensations in your body.
Can you still feel your heart lifting into your hands?
Again,
It's okay if your hands fell away or were never at your heart center.
Can you feel the sense of inhale?
Heart lifts,
Creating a sense of expansion and radiance on your inhale,
Exhaling to bring that radiance brighter,
Deeper inwards.
And then with a few rounds of breath now,
We'll just tap back into that bright,
Warm light right at your heart center.
Feel the heart expand,
Exhale,
Contract,
Turn inward into this bright,
Radiant light right at your heart space that you carry with you everywhere you go.
It has the capacity to brighten up the whole room,
The whole world.
You feel that inner warmth and radiance expanding to your hands,
Bringing a sense of light and warmth to everything you touch,
Your day.
And then as you feel ready,
Just let the hands perhaps fall away from the heart.
If you like,
You're welcome to keep them there.
And you just let your breath return to its normal state,
If you're a premonition.
And then just feel,
Feel the effects on your body,
Your being.
And as you feel ready,
You might flutter your eyes open,
Turn to waking awareness state.
Perhaps let an intention arise immediately.
Don't try to force it.
It's okay.
And start center.
And Anjali Mujer,
You're welcome to place the palms back on the heart if you enjoyed that.
Exhale,
Knowledge of the head bows to the wisdom of the heart.
And if you set an intention or one came to you,
One deep inhale will breathe the life into that intention.
Exhale to send it where you intend it to go,
To the ethers,
Into the universe.
And recognize it's the light in you.
Together we say,
Om Namah Shivaya.
