This is Chris Muska here.
This meditation is entitled,
Go to Glow.
All you need is to have your meditation seat sitting on a comfortable cushion or spot on your couch where your pelvis can feel supported and slightly lifted so the spine can sit tall and sit cross-legged or however your legs feel comfortable and supported.
Your hands resting on the middle of your thighs and put a pressure down into those hands to help just lift the under armpits up allowing the ears to gently pull up towards the ceiling as your chin is slightly tucked allowing yourself to form that seat of meditation letting the eyes close and if you are coming from a busy day or a busy mind or any point of tension and take a big exhale up through your mouth maybe take a few more just allowing yourself to acknowledge you here with yourself in meditation taking time for you and this meditation is about just connecting to the essence of our heart and letting it be fully felt throughout our whole system letting the breathing settle inhaling and exhaling out through the nose the inhales go down to the belly up through the chest and from the belly on the exhale up through your no holding that taller seat and in that mind hopefully you're seeing it clear out or space out more and that breath that helps to just space out breathe out they often overlapping or or agitating condensed constricting thoughts and then as you see that more open space of your mind allows us to turn away from all the external all the finger pointing and blaming we might do and come to just sit with inside of ourselves and as you notice that more open dark space allow it to drop you down into your heart just notice how just dropping down from your mind into your heart feels maybe you have a visualization of your heart be it just the organ itself or any creative design we forget so easily almost every day about our heart and our heart is our our sacred fire of our system it's a spark of energy that causes a pump to happen a pulse to happen that moves warm blood throughout our system giving us the heat to move and be alive and have that that energetic pulse of life and then enables our organs to function it enables our breath to breathe our mind to think our limbs to lift our senses to take in the sensations and that heart being a sacred flame sacred fire it's encased within the heart and so notice that the glowing the illuminating that that fire is doing within that lantern of your heart allow yourself to take in just a sensation of being present with that pure energy that you are within you let that heart's light radiate to the tips of your toes to the tips of your fingers to the tips of the ear to the base of the bum the top of the skull the whole front body the whole back body so here you are sitting expanding light out from the center of your heart to the edges and corners of your body your system the sensation that I most often always receive from being just in the heart and this honest authentic way is a sensation of a smile it's enlightening and livening it's joyful the energy of the heart the spark of life the flame that you are so can you feel that smile take over yourself come up to your face and so you're sitting here with that glowing heart of yours the gentle smile on your face as your whole system glows and tuning into this heart glow it doesn't solve or put to rest any of our our pains but it reminds ourselves that we can operate each and every day through all the challenges recognizing that we are being an energetic being and a being of light which means that we're not a being that that operates in the darkness and spreads darkness we're being that operates in the sun's light and that we're all about extending care to one another to ourselves first and then authentically to those we live with and care for and in the inhales and the exhales be full and gentle they're the air that helps fuel and direct that flame so when we breathe steadily and deeply that's why we operate steadily and deeply when we breathe shower all and can shallow and constricted we think and often act in shallow and constricted ways so here you are with your heart in such a beautiful beautiful way and let's sit worth that hearts glow together you are always radiating being and when you connect to your heart you remind yourself that you experience that and in the subtlest ways it helps us now that mind to be steady and more consistently more open rather than constricted dense judgmental and critical make a nice deep breath the soothing exhale checking with the posture for these last few moments sit tall sit bright letting that smile of the heart take over your entire be you allowing that wonderful breath of yours to deepen coming up to your surface cell your shoulders a little roll and then bring your palms together rubbing those palms together create some nice friction between your hands and you feel the hands are nice and warm you can place them over the eyes take a moment nice big exhale slowly wipe the hands down let them slide down to the heart for a moment hand over hand on that wonderful vibrant heart it's always there it's your energetic source your energetic flame bring your palms back together and bowing down to yourself and bowing down to Mother Earth that we live off of and that constantly provides for us thank you for joining me for joining me for this meditation it was an honor to guide you and hold space for you be well
