Heart Space Expansion
This session guides you through a full Heart Space Expansion practice. It blends tantra, breathwork, mindfulness, mantra, visualization, and Internal Family Systems style to build connection to the Self (heart space) fostering deep healing, integration and self compassion.
Transcript
Hello,
And welcome to the session.
Today we're going to be practicing heart space expansion.
This session will help you to connect to and expand your heart space.
Also known as the self,
The inner leader,
Intuition,
Or inner parent or guide.
It will help you to connect to and expand this space,
And then use it to heal and integrate.
So let's begin by placing our hand upon our heart space.
And whilst slowing down the breath,
We're just going to draw our attention to the sensations of the hand at the heart space.
Breathing slowly,
Breathing deeply.
Just feeling the warmth and the sensations of the hand upon the heart.
Maintaining your focused attention upon the sensations at the heart space.
Just take a moment to activate your broad awareness.
For the duration of the session,
Just taking note of the sensations in the body and the aspects of the mind space activating.
Noting any thoughts,
Moods,
Memories,
Emotions,
And sensations that might pop up throughout the session.
Now we're going to begin the first part of the visualization.
With your hand upon the heart space,
Just picture the heart space as a glowing,
Bright,
Ball of energy,
Or a flame.
You can choose whatever color you like this flame to be.
But I tend to go with gold,
Or silver,
Or white.
And with the breath,
As you breathe in,
Visualizing the heart space growing stronger and brighter.
With the breath,
The heart space grows stronger and brighter.
And you begin to embody,
Embrace,
And become the heart space.
If you notice any sensations in the body,
Or aspects of the mind space activating,
Just taking a moment to witness them.
And as you're doing this,
Just taking a moment to notice the sensations in the heart space.
And then on your next in-breath,
Breathing them into the heart space.
Allowing them to dissolve,
To burn up,
To release within the energy of the heart space.
This space is pure,
Untaintable,
And uncorruptible.
So anything that comes in contact with it cannot help but be transformed,
Or transmuted into love.
So if you notice anything arising,
Just taking a moment to breathe it in,
And release it as love.
With the breath,
The heart space grows stronger and brighter.
And we embody,
Embrace,
And become the heart space.
And now we're going to add to this practice,
A little bit of breath work.
As we breathe in,
We visualize the heart space growing stronger and brighter.
And then we're going to pause for a second or two.
And as we breathe in,
We visualize the heart space growing stronger and brighter.
Before we release.
And once we're empty,
Once again,
We pause for a second or two.
We're breathing in slowly,
Deeply,
Pausing.
Then breathing out slowly,
Deeply,
Pausing.
With the breath,
The heart space grows stronger and brighter.
And we embody,
Embrace,
And become the heart space.
With the breath,
The heart space grows stronger and brighter.
And we embody,
Embrace,
And become the heart space.
Now we're going to add,
Or entrain,
A little bit of breath work.
A mantra,
Or some words into this practice.
On the in-breath,
You could add the mantra,
Hum.
And on the out-breath,
Sah.
Hum,
Sah.
Or if you'd prefer,
Perhaps,
Love on the in-breath.
Trust on the out-breath.
Love,
Trust.
Or you could choose to use whatever words you like.
Breathing in slowly,
Deeply,
Adding the mantra,
Hum,
Or perhaps love,
Pausing.
Breathing out slowly,
Deeply,
Adding the mantra,
Sah,
Trust.
With the breath,
The heart space grows stronger and brighter.
And we embody,
Embrace,
And become the heart space.
With the breath,
The heart space grows stronger and brighter.
And we embody,
Embrace,
And become the heart space.
If you notice any heavy emotions,
Or sensations,
Breathe them into the heart space,
And allow the heart space to transform them into love and compassion.
With the breath,
The heart space grows stronger and brighter.
And we embody,
Embrace,
And become the heart space.
And now we're going to move to the next part of the visualization.
Visualizing this energy traveling,
Down,
And up.
With the in-breath,
With the mantra hum,
We visualize the energy traveling down from the heart space,
Down through our body,
And into the earth.
Pausing for a moment or two,
Then with the mantra,
Sah,
We bring the energy up,
Through the body,
Through the heart space,
Out through the crown of the head,
Into the heavens,
Or to the universe.
Pausing for a moment,
And then breathing back in,
And repeating the process.
Breathing in,
Saying the mantra hum,
Or love,
Bringing the energy down,
Visualizing the flame,
Or the ball of light,
Traveling down through the body,
Into the earth,
Pausing.
And then with the mantra,
Sah,
Or trust,
Bringing the energy up,
Through the body,
Through the heart space,
Out through the top,
And into the heavens,
Or the universe,
And pausing.
As you visualize the ball of energy,
Or light,
Traveling down,
You can track that with your eyes,
Just moving your eyes down,
With the ball of energy,
Behind closed eyes.
Pausing,
And as you bring it back up,
Your eyes rise with it,
Pausing.
We're breathing in slowly,
And deeply,
Visualizing on the in-breath,
The ball of energy,
Traveling down,
From the heart space,
Into the earth.
Pausing,
Adding the mantra hum,
Or love.
And then we release,
Bringing the ball of energy,
Traveling upwards,
Through the body,
Through the heart space,
Out through the top of the head,
And into the universe,
Or the heavens,
Pausing.
Adding the mantra,
Sah,
Or trust.
And we're tracking the progress,
With our eyes.
On the in-breath,
As the energy goes down,
Our eyes move down with it,
Pausing.
And on the out-breath,
As the energy travels up,
Our eyes move up with it.
And we're tracking the progress,
As the energy travels up,
Our eyes move up with it.
In this way,
We are entraining,
Or combining,
A collection of internal practices.
The breath work,
The visualization,
The mantra,
And the movement of the eyes.
All of this will help to occupy a busy mind,
Better enabling you to focus on the practice,
And to release everything else that is not serving.
But of course,
If things do arise in the mind,
Or the body,
You breathe it in,
Breathe it into the heart space,
Allowing it to transform,
Or transmute,
Those heavy emotions and sensations,
Into love,
Into compassion,
Into release.
As we breathe in,
We visualize the energy moving down from the heart space,
Through our body,
Into the earth,
Pausing.
And as we release,
We visualize the energy traveling up,
Through the body,
Through the heart space,
Out through the top of the head,
To the universe,
To the heavens,
Pausing.
On the in-breath,
We add the mantra hum,
Or love.
And on the out-breath,
We add the mantra sah,
Or trust.
And we track the progress with our eyes.
Okay.
So now returning your hand to the heart space,
If it's not already there,
And really taking another moment to feel the sensations of the hand upon the heart.
The warmth,
The compassion,
The self-love,
The connection.
In a moment,
We're going to begin a scan,
A full body scan and healing.
With the subtlety of the breath,
We're going to take this energy to the different parts of our body,
From the heart space to the part of the body,
Pausing,
And then returning.
As the energy goes from the heart space to the part of the body,
We'll breathe in,
Hold,
And then return back to the heart space on the out-breath.
On the in-breath,
We will add the mantra hum,
Or love.
And on the out-breath,
We'll add the mantra sah.
And we'll track the progress with our eyes.
As we send the energy to the different parts of the body,
We are sending the intent to heal,
To connect,
And to release.
You're sending love,
Compassion,
And healing to this part of the body.
And perhaps this part of the body,
And maybe the things that it's holding on to,
Aspects of your past,
Fight,
Flight,
Freeze,
Fawn,
Fantasy,
Or certain roles that this part of the body might have gotten stuck with,
May want to be communicated.
So as you breathe into this part of the body,
With the delicacy and the subtlety of the breath from the heart space,
We're just really feeling,
And listening,
And accepting.
On the next in-breath,
Visualizing energy from the heart space,
Traveling to the left foot,
Pausing,
And then returning to the heart space.
On the next in-breath,
Visualizing the energy traveling from the heart space,
To the right foot,
Pausing,
And then returning back to the heart space.
On your next in-breath,
Visualizing the energy from the heart space,
Traveling to the head,
Pausing,
And then returning back to the right foot.
On your next in-breath,
Visualizing the energy traveling from the heart space,
To the groin,
Or the buttocks,
Pausing for a moment,
And then returning back to the heart space.
On your next in-breath,
Visualizing the energy from the heart space,
Traveling to the left hand,
Pausing,
And then returning back to the heart space.
On your next in-breath,
Visualizing the energy from the heart space,
Traveling to the right hand,
Pausing,
And then returning back to the heart space.
On the next in-breath,
Visualizing the energy traveling from the heart space,
To the belly,
Pausing,
And then returning back to the heart space.
On your next in-breath,
Visualizing the energy traveling from the heart space,
To the neck,
Pausing,
And then returning back to the heart space.
Okay,
And now on your next few in-breaths,
Visualizing the energy from the heart space,
Traveling to any parts of the body we may have missed,
Pausing,
And then returning back to the heart space.
Once again,
Returning your hand back to the heart space if it's not already there,
And feeling the warmth and the energy in that space.
With the breath,
The heart space grows stronger and brighter,
And we embody,
Embrace,
And become the heart space.
If you notice any heavy emotions,
Or any sensations in the body arising,
Breathing them into the heart space,
And allowing the heart space to transform or transmute all of those heavy energies and sensations into love and compassion.
Okay,
So maintaining the slow,
Calm breathing,
And the visualization of the heart space growing stronger and brighter,
We're going to move to the next part of the visualization,
A heart space integration.
Just taking a moment to check in to the entirety of the body,
To the mind space,
To the parts that you're holding on to,
Parts of your past,
Parts of yourself,
Things that you may have long lost,
Or perhaps forgotten.
Maybe a part of you that you've been working with,
A part that you might label a shadow,
Or inner child,
Or perhaps a part that you've been working with,
With another practice of mine,
Or with other internal work.
There will be a part of you that is being called to work with,
A part that you would like to connect to,
Or that would like to connect to you,
That you feel intuitively called to check in with,
To integrate,
To heal,
A part that wants to communicate,
To share,
To express,
To release.
So in the same way that we did with the body scan,
We're going to be sending energy,
This visualization,
This light from the heart space,
To that part of the body,
To that part of you,
That part of your past,
To those memories,
To the shadow,
Or to the inner child.
Now you might visualize the energy traveling from the heart space to a physical part of the body,
Or perhaps to a memory,
Or perhaps to a visualization,
Or a metaphor,
Or an inner symbol.
You might find that a scene pops up,
Or perhaps a closed door,
Or a locked box,
Or perhaps to a memory,
Or perhaps to a vision,
Or perhaps to a thought,
Or perhaps to a feeling.
You visualize the energy traveling from the heart space,
On the in-breath,
Adding the mantra hum,
Or love,
Pausing for a moment,
And then returning back to the heart space with the mantra sah,
Or trust.
It's delicate,
With the subtlety and the persistence of the breath.
You offer the heart space energy as an ever so delicate touch.
And as the energy returns back to the heart space,
You listen,
You feel,
You view,
You open,
And you accept.
You offer love,
And perhaps with time,
With practice,
With the delicacy of the breath,
You will receive trust in return.
Love and trust.
And you will find that healing,
Insight,
And integration arise.
So taking a moment to breathe in,
And with the in-breath,
Sending the energy to that part,
Pausing,
And then returning back to the heart space.
On the in-breath,
We add the mantra hum,
Or love,
And on the out-breath,
We add the mantra sah,
Or trust.
And we add the intention to connect,
To share,
To heal,
To release,
To listen,
To understand.
And we let this part of the body we're working with know that we are willing to go as slow as needed.
But with the subtlety and delicacy of the breath,
We offer love,
We offer heart space connection,
We offer compassion,
We offer attention,
We offer care and compassion.
On the in-breath,
We send the energy from the heart space to the part we are working with.
Pause for a moment,
And then return back to the heart space on the out-breath.
On the in-breath,
We add the mantra hum,
Or love,
And on the out-breath,
The mantra sah,
Or trust.
We offer love,
And we listen,
And we receive,
And we allow this part of the body,
This part of our past,
This part of our personality,
This part of us,
To be heard,
Perhaps to integrate and release.
With the breath,
The heart space grows stronger and brighter,
And we embody,
Embrace,
And become the heart space.
And it's into this space that we offer a commitment.
A commitment to return to this practice,
To return to this part,
To offer this part,
Love,
From the heart space,
With the subtlety and delicacy of the breath,
To either come back to it by playing this track again during a live session,
But at least on our own.
It takes time to heal,
Time to groan,
Time to release,
Time for you to trust the process,
And also time for the parts that you're working with to trust you.
They need to know that this is not a once and done kind of thing.
You might be working with a part that you haven't connected with for years or decades,
So you have to build up trust that this pattern of behavior that they've got themselves in,
Pattern of internal tension,
Stress,
Physiological duress,
Can be released,
That it's safe to do so,
That you are here and you've got it.
So you commit to return,
To coming back,
To repeating the practice again and again and again,
Checking in as we are now with love and with the breath.
On the in-breath,
We visualize the energy traveling from the heart space to that part of the body,
To that part of our past,
To that part of us,
Pausing for a moment and then returning back to the heart space.
Okay,
It's once again returning our hand to the heart space,
Feeling the warmth of the hand upon the heart.
Returning to the visualization,
With the breath,
The heart space grows stronger and brighter,
And we embody,
Embrace,
And become the heart space.
Now we're going to move to expanding the heart space,
Expanding the heart space.
With the breath,
The heart space is growing stronger and brighter,
But it's also expanding,
Getting bigger,
And encompassing the entirety of the body and the mind.
With the breath,
The heart space grows stronger and brighter,
And expands to cover the entirety of the body and the mind.
With the breath,
We visualize the heart space expanding,
Getting bigger,
Filling us up fully and completely.
And into this space,
We add the words,
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.
Okay,
So well done.
You are welcome to maintain the meditation.
Continuing to expand the heart space.
Continuing to visualize the heart space moving to and from the part you were working with,
Or to use it to scan the body,
Or visualizing the heart space energy traveling into the earth and into the heavens.
You're more than welcome to return to this session at any time.
But now we're going to come to a gentle end to this session.
Counting back from five,
Five,
Gently wiggling the fingers and the toes.
Five,
Wiggling the fingers and the toes.
Four,
Opening up the eyes.
Three,
Adding some gentle movement to the body.
Two,
Sitting up.
One,
Checking in to what you can see,
Hear,
And feel in this moment.
And zero,
Fully present,
Fully back,
Fully here and now.
Thank you for joining me in this heart space expansion meditation.
You're more than welcome to play this session again at any time.
And I'll see you next time.
Thank you.
