Hello and welcome to the session,
I invite you to take a seat or lie down and get yourself comfortable,
You can close down the eyes if you wish and just begin by slowing down the breath,
And through the nose,
Low into the belly and slow,
And taking a moment to check into the body and into the mind space,
And just witnessing and releasing any surface level thoughts or tensions that are arising,
When you are ready,
Placing your hand upon the heart space,
Feeling the warmth of your hand upon your skin,
And visualising the heart space as a glowing ball of energy,
Light or fire,
Whatever colour is manifesting for you,
With each breath you visualise the heart space growing stronger and brighter,
As you embody,
Embrace and become the heart space,
Allow yourself to fall into,
Or witness from the heart space,
Shifting the seat of consciousness down from the mind,
Into the heart,
With the breath,
The heart space grows stronger and brighter,
As we embody,
Embrace and become the heart space,
If at any time you find your mind wandering,
You find yourself lost in thought,
Find that the seat of consciousness is shifting,
Turn your focus back to the sensations of the warmth of the hand upon the heart,
Back to the visualisation of the heart space as a flame or energy or fire,
Back to the breath,
With the breath the heart space grows stronger and brighter,
As we embody,
Embrace and become the heart space,
In this session we are going to explore a protective visualisation of a barrier or a shield,
This can be used in places or spaces or around people,
Or stimulus that is overwhelming,
That may cause you to feel porous or off balance,
Dysregulated,
Vulnerable or unsafe,
With all of my visualisations I don't go too detailed on what to imagine,
Because the best way for a visualisation to work,
Is that it works for you,
Your inner space,
Manifesting as you would have things manifest,
So trust yourself,
Create for yourself,
Go deep,
So from the heart space and with the breath,
Visualise a barrier or a shield extending outwards in all directions,
With the breath it expands and strengthens and extends,
And with the out breath it pauses and solidifies,
It could be energetic,
It could look like a medieval shield,
It could look like a golden lattice,
It might not even be a visualisation,
It might be a feeling or a knowing,
But from the heart space,
Extend this barrier,
This shield outwards,
So it encompasses all of you,
Strengthening and extending with the breath,
The nature of this barrier is that you can choose what to allow in,
And we're going to imbue this barrier,
This shield with the words or the intention behind the words,
I am safe,
I choose what to allow in I am safe,
I choose what to allow in,
Every meditative practice is a skill,
It's something that you can work on and grow and whether or not you are believing of the external efficacy of a visualisation,
Stating to yourself,
I am safe,
I choose what to allow in and visualising a barrier coming from you,
Extending outwards,
That's enhanced by your internal essence,
The heart space,
With the breath these practices,
At a base level,
Impact our thoughts and our feelings,
And subsequently our behaviours,
And perhaps,
If you're so inclined,
The external world as well but regardless,
If you know that you'll be entering a space,
Upon which you feel compromised,
Or vulnerable,
Or unsafe,
Find yourself overwhelmed hand upon the heart space,
Feel the warmth of the hand upon your skin,
Visualise a flame,
Energy,
Or light in the heart space,
Growing stronger and brighter with the breath and from there,
Visualise a barrier or a shield extending outwards in all directions,
Pushing away,
Keeping away,
Blocking off,
Things that you do not want to allow in adding the words,
I am safe,
I choose what to allow in I am safe,
I choose what to allow in I am safe,
I choose what to allow in So with every visualisation you do on the meditation mat,
You can choose to end the visualisation,
Allow it to fall away,
Allow it to release,
Thank it or you can choose to keep it running,
So to speak,
Maintaining the barrier or the shield,
Either way is up to you,
But this practice is always available to you and I thank you for joining me in this session,
See you next time But if you like,
We can do 10 minutes of silent practice together,
Continuing to explore and enhance the barrier,
Perhaps witnessing from the heart space,
Or whatever other practice we would like to explore Okay,
So if you'd like to maintain the meditation,
You're more than welcome to do so,
But for everyone else,
I invite you to gently return back to your body,
Back to your day,
Back to the session Today we explored the idea of shifting the state of consciousness into the heart space,
And from there,
Implementing a barrier or a shield of protection Thank you for joining me,
And I will see you in the next session,
Catch ya
