Hello and welcome.
I invite you to take a seat.
Or lie down.
And get yourself comfortable.
You can close down your eyes if you wish.
Just begin by taking some slow deep sighing breaths.
I'm going to do a technique called a double sip sigh.
We breathe in Little sip at the top.
Hold for five,
And then release with a sighing out breath.
Hmmmmmmmmmm As you release,
Actively relax those muscles in the body.
At the bottom of the breath.
Until your body is ready to breathe in Hmmmmmmmmmm releasing,
Relaxing the muscles settling into a place of stillness.
Hmmmmmm.
.
.
.
Hmmmmmm.
.
.
.
Last one,
Waiting until your body is ready and then finding a point of stillness.
Hmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmm Now allowing your body to find a point of stillness your breath to find a regular pace.
And visualizing your heart space as a glowing ball of energy.
Or a lot.
Or a flame.
This part represents.
Our highest self.
A part that is known by many names.
Part of us that is connected to the Divine.
You could call it your wise mind.
Your intuition.
The place you draw your power from.
The untaintable,
Uncorruptible core.
Sacred stillness or the peace within.
The Observer.
The inner eye.
Us at our call.
Perhaps the self.
And we're going to use this space within The heart space this glowing ball of energy,
Or light,
Or flame.
To heal.
Cleanse.
And to integrate.
And to ground ourselves in the present moment.
As we explore inside and find release.
As we work with this process.
We will hold the intention to approach and accept whatever arises.
An attitude of compassionate curiosity and calm confidence.
With radical self-acceptance.
We will love ourselves unconditionally.
Not just the good.
The bad,
The ugly and the unknown.
Parts that are changing and that potential.
But also holds the dialectic.
For loving ourselves whilst fixing ourselves.
Today will be doing both.
With each breath visualising the heart's place as a glowing ball of energy.
Or light or flame.
Each breath.
This light grows stronger and brighter.
So we embody Embrace.
Become the heart space.
We're gonna use this light,
This visualization.
As a point of mindful focus.
Anchoring our attention.
If you notice your mind wandering.
If you notice yourself distracted or lost in thought.
Gently return your focus back to the visualization.
Back to the glowing ball of energy,
Or light,
Or flame.
Really settling in,
Settling yourself into that point.
Coming that point.
Each breath.
The light grows stronger.
And brighter.
To embody,
Embrace and become the heart space.
So now we're going to add some points of focus.
Through a process of entrainment.
As in doing it together.
And we'll keep adding points of focus.
Until our minds are fully occupied.
So as we add points of focus.
If it becomes too much.
Stop adding.
And just stay at whatever level you are at.
For some.
Will just be the visualization of the heart space.
And that's okay.
By others.
It'll be the entire process.
And that is equally okay.
A goal is to find.
An appropriate amount of focus.
Points of focus.
Allowing everything else to fall away.
The first point of focus is the light at the heart space.
And if you'd like to add another point of focus.
With your breath as you breathe in Visualize that light.
Travelling down through the body.
Touching each part of the body.
Out through the soles of the feet and into the earth.
Connecting you to it.
Pausing for a moment.
And with the out-breath.
Visualising that light travelling up through the body.
Through the heart space,
Out through the crown of the head.
And into the heavens of the universe.
Once again pausing for a moment with the breath.
And then repeating.
As we breathe in,
We visualize the light traveling down into the earth.
As we breathe out,
We visualize it traveling up into the heavens of the universe.
So if you'd like to add more points of focus.
More entrainment.
We will add a mantra.
Or an affirmation.
Your breath.
There are words.
Or statements that work for you.
Use yours.
Or perhaps with the in-breath.
You can add the word love.
And on the out-breath add the word trust.
Or perhaps the words,
I am here,
On the in-breath.
Now,
On the out breath.
As you breathe in.
Picturing this light travelling down into the earth.
Pausing for a moment.
On the out-breath visualizing traveling up through the body.
Pausing for a moment.
Adding words of your choice.
Perhaps love on the in-breath.
And trust in the out-breath.
Okay.
So now if you like.
At another point of focus.
Behind closed eyes or open.
As you visualize the ball of energy or light traveling down from the heart space into the earth.
Track that with the movement of your eyes.
Your eyes travel downwards.
With the ball of energy or light.
And then travel upwards.
Along with the ball of energy you'll light.
Once again we find a level of entrainment that works for us.
First point is just visualising the ball of energy.
Or light.
Or flame at the hot space.
We can add the visualization with the breath.
Moods.
Alongside the breath.
As we get to the bottom we pause for a moment.
As we get to the top,
We pause for a moment.
Feeling the connections to heaven and earth.
If we want to add more we can add the mantra or the words.
The in-breath,
Trust on the out-breath.
And if we would like to add still more to focus upon.
We use the movement of the eyes tracking our visualization down and up.
Okay.
So in a moment we will sit in silence together for 10 minutes continuing this entrainment this hard space expansion.
Picturing the heart.
As a glowing ball of energy or a light.
Or flame.
With the breath growing stronger and brighter.
If we like.
It adds some movement.
As we breathe in,
We visualize it traveling down into the earth.
Connecting us to the earth.
Pausing for a moment.
And traveling back up through the body.
The heavens,
Pausing for a moment.
Connecting us to it.
And returning.
You could add to that the mantra love and trust.
Love on the in-breath,
Trust on the out-breath If you want to do more points of focus tracking it with the eyes.
As the visualization moves down,
Track it with the eyes.
Visualization moves up.
We track it with the eyes.
Our goal is to find a balance.
One or more points of focus.
That has the effect of making everything else go quiet.
Being fully present in this moment.
Focusing on one or more points of entrainment.
To finding the approach that works best for you.
We sit together.
If at any time you find your mind lost in thought.
Forgetting the practice.
Distracted.
Take a breath and begin again.
Refocusing on the light and the movement and the visualization.
On the breath,
On the mantra,
On the eyes.
Whatever level works for you.
Let's begin.
Okay.
So if you'd like to maintain the visualisation the meditation.
You are more than welcome to do so.
Of everyone else simply returning.
Once again,
Picturing or visualising the heart space itself is a glowing ball of energy.
Or light.
Grows stronger and brighter with each breath.
Healing what it touches grounding us and connecting us.
Now with each breath,
I want to expand this energy outwards.
Your next in-breath visualising this glowing ball of energy or light.
Or flame from the heart space.
Covering your entire body.
Pausing for a moment and returning.
Now visualising this light or energy expanding with the breath to cover your entire house.
Or home.
And everyone and everything in it.
Pausing for a moment and returning.
With your next breath visualizing the heart space expanding.
To uncover your entire town or city.
Everyone and everything in it.
Connecting.
Cleansing.
Integrating.
Pausing for a moment and returning.
Now expanding with the next breath.
Cover your entire country.
Pausing for a moment.
And returning.
Now on your next breath expanding to cover the entire world.
Pausing for a moment and returning.
And finally,
With the breath visualizing this energy from the heart space.
Expanding.
Expanding to cover the entire universe.
Existence.
All that is.
Connecting you to everything.
The out-breath returning.
Choose to maintain these visualizations.
Gently end them sending to ourselves to the heart space the universe.
May I always find refuge in my heart.
May I always be self-led.
May I always remember I can heal and regulate myself.
May I always find refuge in my heart.
May I always be self-led.
May I always remember I can heal and regulate myself.
May I always find refuge in my heart.
May I always be self-led.
May I always remember I can heal and regulate myself.
May I always find refuge in my heart.
May I always be self-led.
May I always remember I can heal and regulate myself.
As we come to an end of the session.
Just taking a moment to acknowledge the simple act of self-care that a daily meditation brings.
Adding some gentle movement back into the body opening up the eyes checking in to what you can see and feel and hear in this moment.
Ending with the words.
The focus and the intention behind them.
I am here now.
I am here now.
I am here now.
And this moment is safe.
Thank you for joining me.
And I'll see you in the next session.
