Heart Space Expansion

Today we practiced 'Heart Space Expansion'.

Start with your hand upon the hear space, visualizing it as a light, flame, or energy (whatever color manifests). With the in breath, visualize the heart space moving down into the earth. With the out breath, visualize it moving into the heavens.

Optional: add (entrain) tracking with the eyes and a mantra "Love//Trust"

Entrainment helps occupy a busy mind. The more things we focus on the less chance the mind has to wander. Keep adding until you find that your mind is occupied, if it gets too much, take one aspect away.

Transcript

Welcome to the session. I invite you to take a seat. Or to lie down. Get yourself comfortable. You can close down the eyes if you wish. Just begin taking some slow. Deep breaths. In through the nose. Just taking a moment to scan your body. Just allowing any surface level tensions to release. Checking into your mind space. Noting any thoughts or moods present. Memories floating around. Once again, Allowing anything that's on the surface to release. And when you're ready, Placing your hand upon your heart space. Visualizing the heart space as a ball of energy. Or a flame or a light. Whatever colour is manifesting for you. And as you breathe in, Visualizing. The hard space growing stronger. And brighter. We're connecting to the heart space. Visualising the heart space growing stronger and brighter. And settling into that space. Often we feel like our sense of self. He's behind the eyes. Somewhere in the head. But with this practice, We can shift that. Shift it down to this. Feeling the warmth of the hands upon the skin. With the breath. The heart space grows stronger and brighter. Me and Buddy. Embrace. Now if you like, We're going to. . . Entrain. Or add something to this practice. As you breathe in. Visualize that ball of energy, The light, The heart space. Traveling down. Through the body, Into the earth. And as you breathe out, Visualize it traveling back up, Back through the heart space. Out through the top of the head. Into the universe or to the heavens. As you breathe in, You're bringing it back down, Visualising it. As you breathe out Bring it back up. So with the breath. We visualize. The hot space is a ball of energy. A light or a flame. With our in-breath, We visualize it traveling down. And in the out-breath, Visualize it traveling up. And posing. Let's give that a try from behind your closed eyes. As we breathe in. We visualize the ball of energy. The light or the flame from the heart space traveling down. And on the out-breath traveling up. Pausing. We can add to this or in train. Your eyes from behind closed eyes, Tracking. The ball of energy moving down. As you visualize the energy moving down. You move your eyes down. As you visualize the energy moving up. You move your eyes up. So we're in training. We're adding. Visualization. A breath works. And movement of the body. In terms of the eyes. We keep adding. And keep adding until. . . Our system is holding so much. That all other distractions are taken away. And we fall into the present moment. We fall into the practice So if you like. . . You can add to the visualization. Into the breath. We're tracking with the eyes. And now, If you like. We can add. Or in train. One more aspect. As you're breathing in. As you're visualizing the energy traveling down. You add. Or entrain a mantra. Love. On the way down. And trust. On the way up. So we're visualizing ball of energy or the light traveling down with the breath. Pausing. And traveling up with the out-breath. Pausing. Tracking the movement with our eyes. And then if we like. . . We can entrain. Or add one more thing. A mantra of our choosing. Or perhaps the words love on the in-breath. And trust on the out-breath. Let's give that a try. Now taking a moment to. . . Release. Release the visualization. Release the movement of the breath. Release the eyes, Release the mantra. Release the hands. Just sit. And feel. Releasing any tensions that you're noticing arise in the body or the mind. I'm just sitting in this space for a minute Okay. So today we practiced a. . . Hot Space Expansion. Placing their hands upon the heart space. Feeling the warmth. Visualizing the heart space as a glowing ball of energy or light. Or a flame. Falling into that space. You know, Seeing ourselves from behind the eyes. Moving our sense of self to the heart space. And then visualizing that energy. Moving down into the earth. Pausing. Up to the heavens, Pausing. In training it with the breath. With the tracking of the eyes. And with a mantra. In training. Means adding or combining. If you find yourself with a busy mind. You find yourself doing a basic mindfulness practice. The mind wanders, You bring it back to the breath. But that's not quite working. Or you feel like you need more focus. You can entrain breathwork, Entrain a visualization. Enjoying the mantra. And train a bodily movement. And the more that you add, The more the mind has to hold? And the less chance it has of getting distracted. So thank you for meditating with me today. I'll see you next time.