Get Out Of Your Head & Into Your Heart

Thank you for joining me today for this guided meditation where we will set our collective intentions on shifting the seat of our awareness down into our heart space.

Our modern cultures have emboldened a sense of egoic identity in many of us,

One which has led us to believe that we are our minds.

However,

New discoveries in the science of the heart,

Which align with ancient wisdoms passed down from previous generations and indigenous cultures,

Show us the truth.

Our mind is meant to be nothing more than a tool,

Our sixth sense.

By allowing it to become more and perceiving it as our self,

We overload our mind with responsibility it can't handle.

We saddle ourselves into a perspective which leaves us cut off from our hearts and lends power to our anxieties.

By shifting the home of our awareness down into our hearts,

We allow ourselves to more easily set aside our over-attachment and our mind's desire to control.

And so,

With these intentions,

Let's come to find comfortable seated positions,

Extending our spines upward and rooting our sit bones into our seats.

Imagine a string gently tugging your head upward,

Straightening your spine.

Allow your chin to stay lightly tucked.

Pull your shoulders down and back,

Opening your chest wide,

And elevate your heart space.

If you haven't already,

Allow your eyes to fall gently shut.

On your next inhalation,

Take a very deep breath in,

Filling yourself completely,

And hold.

Squeeze in your stomach,

Chest,

And back.

Feel energy surging up your spine.

And release with a sigh.

We'll take one more breath like this,

And so fill yourself all the way up.

Hold your breath,

Squeeze everything in,

Again,

Feeling that energy moving up your spine.

And release.

Perfect.

Now bring your attention to the tips of your toes and your feet.

Consciously relax all the muscles within,

And see if you can feel any change to their energy.

Move your attention to your ankles and calves.

Release and relax them,

Noticing if their energy shifts.

Now focus on your knees and thighs.

Find any tightness and release it,

Allowing the energy within to flow more freely.

Bring your attention up into your hips and the base of your spine at your seat.

Let everything go,

And notice any changes.

Continue moving upward,

Into your belly and lower back.

Choose to release any tension and breathe into the space.

Feel any energetic difference.

Now focus onto your solar plexus and your mid-back.

Find any tightness and release it,

Allowing the energy within to flow more freely.

Rising upward,

Bring your attention onto your upper chest,

Your heart space,

And your upper back.

Allow this space to loosen,

Releasing any holding,

While still retaining your posture with your chest wide open.

Feel your hands,

Wrists,

And upper arms.

Relax it all.

Allow any tension you might have been holding onto to fall away.

Bring your attention onto your shoulders and neck.

Again,

Relax it all,

Releasing any holding,

Allowing the energy within to flow.

Feel your jaw loosen,

Allowing it to hang open slightly.

Rest your tongue at the bottom of your mouth.

Relax and release any holding in the muscles of your face,

And notice any change to the energy.

Place your focus onto the rest of the muscles of your head,

By your ears,

On your crown,

Down the back of your skull,

And release it all.

Finally,

Make an effort to focus on your entire body,

As if you were your own skin,

And consciously choose to release any remaining tension.

Let it all go.

Allow yourself to fully relax.

Wonderful.

Now,

As we return to our intentions of bringing the seed of our awareness into our hearts,

I want you to think of something in your life for which you are truly grateful.

It could be a person,

Or a group of people.

It could be a joyous memory,

Or something you are really looking forward to.

It can be anything,

Even just,

That you have this time now to take for yourself.

All that matters is that you feel the emotion of gratitude.

Having chosen this object of gratitude,

Set it aside for a moment,

And bring the whole of your attention onto your heart space.

Begin breathing into this space,

Your upper chest,

Your heart's center.

Allow each breath to draw in,

Revitalizing energy,

Healing energy.

Bring it right into your heart,

And on each exhalation,

Release any tension or anxiety you may have been holding onto.

Continue this,

Breathing in health and vitality,

And breathing out limitation and anxiousness.

Begin to draw out your breaths.

Breathe more slowly,

And let your out-breaths in particular begin to stretch and linger.

You may begin to feel a warmth in your heart space,

A pooling of energy.

Just keep breathing like this,

Consciously focused onto your heart.

And now,

Recall the object of gratitude we thought of moments ago.

While still retaining this slow and steady breathing into the heart space,

I want you to bring that in.

Allow those feelings of gratitude to pour into your heart.

Feel them magnified by the increased energy at your heart space.

Feel the emotions of gratitude beginning to flood your whole body,

Escaping the bounds of your heart,

Spilling into every cell,

Every molecule of your being.

And just keep breathing,

Keep your attention right here at your heart's center,

While welcoming in this gratitude.

Breathe more slowly,

And let your out-breaths in.

Breathe more slowly,

And let your out-breaths in.

Breathe more slowly,

And let your out-breaths in.

Now,

Please release your focus on the heart,

And let go of this object of gratitude.

Allow your breathing to return to a steady,

Natural rhythm.

But notice how lifted you feel.

Having established a coherence with our hearts through the practice of gratitude,

Let us now move on and allow the very seat of our awareness to drop down into our heart space.

I want you to imagine a ball of shimmering golden light right at the center of your head.

See it glimmer,

See it shine.

Imagine this golden light as the home of your awareness.

See that you've allowed this awareness to take residence within your mind.

And now,

With the power of intention and visualization,

See this light,

This seat of awareness,

Begin to move downward,

Sinking slowly down your spinal cord,

Dropping from your midbrain into your neck,

And down slowly into your chest.

See this ball of light and your very state of being come to rest at your heart.

Feel what it's like to view the world from this perspective.

Notice any change to the way you see others,

Your life's challenges,

Even your own self.

Do you feel any difference,

Any increase in compassion?

Do you feel more patience or understanding?

Do you feel more joyous or free?

If so,

You can choose now to make this your new home,

Realizing that from this place,

Your thoughts have less control over your state of being,

That from this place,

You have more love to offer,

Not only to others,

But to yourself as well.

And just breathe here for the next minute,

Soaking in how wonderful it feels to live in your heart space.

Having empowered ourselves with a practice of gratitude and having shifted our awareness down into our heart space,

Let us now harness this newfound heart awareness to connect with each other.

Not only those meditating with us right now,

But our families and friends,

Our pets and co-workers,

Even our ancestors and the ascended masters,

All of our companions of consciousness.

To embolden this connection,

We will need to consciously push our heart's energy outward and share it with the world.

Many of us build barriers of protection around our hearts,

So much so that we feel closed off and become unable to connect.

And so as we breathe in,

Let us visualize the golden ball of light which now resides in our heart space,

Filling up,

Imagine it growing with every inhalation.

And with each breath out,

Imagine strands of golden light pushing outward,

Extending from your heart out into the world.

Imagine this outward flow reaching out to those in need of love.

Imagine these strands connecting with the love of others who are living from their heart space,

And see them connecting and multiplying,

Increasing the compassion of humanity.

See them creating a web of light which spreads across the planet.

And know,

With the power of your heart,

Emboldened by gratitude and shining its light out into the world,

You are not exposed to others' negativity or judgment.

You are in fact,

Shielded from it.

Your heart's energy,

Which you are pushing outwards,

Breaks down and immobilizes any negativity that would have otherwise been able to reach you.

And so let us keep breathing here,

Inhaling into the golden light at our hearts,

And exhaling as we push the excess of energy we are cultivating out into the world,

Knowing we have the power to enlighten not only our own lives,

But the whole of humanity in every bit of this connected universe.

You you Please release this visualization now and Allow your consciousness to settle comfortably into its new seat within your heart space Coming to the end of our practice today Realize that we can live from our heart space anytime we choose and if the experience here has called you I encourage you to set the intention now of Cultivating this new seed of awareness to remain present in your life Choose to take this with you always and to embody heart-centered consciousness throughout your life you Now as we come back to our bodies Notice the right where we left them wiggle your toes wiggle your fingers sense the space around you Take a deep restorative breath in and out whenever you're ready open your eyes I want to thank you for joining me here for the short practice today.

I Truly appreciate the opportunity to have connected with you Namaste