Heart Center, Yam, Seed

Before we start getting into the practice,

Today's practice is going to be more focused on the heart chakra area.

So the heart center,

Which is located next to the physical heart.

So it's really just the center of your chest.

And I've also been working on this month and last month of taking the last couple minutes or so of silent time,

But I also like to give you guys something to do.

So usually I'll give you guys a mantra or something to do to find,

So you guys can focus on something with the mind.

And so at the end of the practice today,

We are going to use the bija mantra,

Which means the word bija means seed.

And so it is actually a sound that is associated with the heart chakra.

And so it is yam.

It's spelled Y-A-M,

But it's actually pronounced yum.

So kind of like you're eating yummy.

So it's yum.

And what we'll do at the very end is we're going to link that with our breath.

So that'll be our focal point.

And then we'll go for a couple moments of silence,

And then we'll kind of come out of the meditation.

This is a time of year that things start to slow down,

And it's really good for our bodies and our minds to start to kind of find a little bit of stillness.

So I have been adding that to our meditation class,

Just so we can practice a little bit of having silence and always being gentle on ourselves,

Because of course,

Some days silence is easier than others.

So just meeting yourself where you are today.

And so as we begin,

Actually today,

We're going to begin by keeping our eyes opened.

And so what I want you to do is just drop phones.

If you want to turn it off,

Anything you want to do right now is completely up to you.

And so as you take your position,

Whether you are seated or lying down,

I just want you to begin to use the eyes and go very slowly.

So using the eyes to start to explore whatever you can see right now.

And I want you to also hold awareness inside the body as you're doing so.

Because if you are exploring around and find something that shifts the physical body,

So maybe perhaps there is a smile brought to your face.

That would be an example of a shift to the physical body.

And so anything that brings a little bit of joy or happiness to the body,

Once your eyes focus on that,

Just staying with it for just a little bit.

And if at any point you don't want to,

You can always move on to something else.

But as you stay with that one object or picture or a photo,

Anything.

Noticing the physical sensations of the body.

Noticing if perhaps maybe your shoulders dropped slightly or you smiled.

Just noticing any shift that might have happened from when you first started looking around until you found that object.

And now let's all just begin to gently close our eyes whenever you feel ready.

And as you hold that object,

Whatever it might be in your awareness,

Allow that feeling within the body to expand throughout the rest of the body.

So if you smiled,

You could just imagine as if there is a light behind your smile,

And that light is beginning to radiate through the entire body,

Expanding through every cell,

All the way down to fingertips and toes,

Reaching every portion of the body.

And the same can be said whether it was your shoulders,

Just relaxed,

That sense of peace or calmness just radiates throughout the entire body.

And now beginning to move on to your breath.

Noticing the inhale as it travels into the body,

Parts of the body that begin to expand and fill with this air.

And then when you exhale,

Parts of the body gently fall as the air moves back out.

Now we're going to add on to our breath,

The three-part breath.

So the next time you inhale,

Imagine as if the belly is filling with air,

And then the ribs,

And then the chest.

And as you exhale,

The chest empties,

The ribs,

The belly.

So kind of imagine as if your body is a container or a glass.

And as the breath comes in,

Imagine it's as if you are filling a water cup.

So the water will travel to the bottom of the cup first,

Where your belly is,

And then that water fills upward through ribs,

Chest.

And then if you're going to pour out the water,

You first pour out the top,

So then it goes back down,

Chest,

Ribs,

Belly.

Stay with this breathing pattern for just a couple rounds,

A couple cycles,

Allowing the breath to fill up your container of the body,

And then gently pour out.

And then complete one more round wherever you are.

So just finish up with the full round.

Noticing how the body feels now.

Maybe it's a bit heavier.

Maybe you feel connected to the surface below you a little more.

Noticing if there was any shifts when we first began.

And the shifts might not be large.

Maybe your jaw was at a six pain-wise,

And it just dropped down to a five.

Just observing any shifts that might have happened.

And then beginning to direct your attention to your heart chakra area,

The center of the chest,

Allowing the awareness to begin to travel into this space.

And with your attention in this space,

Beginning to feel a sense of gratitude.

Gratitude for everything that's happening.

Gratitude for everything that has brought you to this moment.

Any experiences yet to come.

Every lesson that you have learned along the way.

Feeling this deep sense of gratitude radiating from your heart chakra.

And the color associated with the heart chakra is green.

So maybe perhaps you can imagine that green light brightening.

Or if your mind chose another color or another imagery,

Staying with that.

Now beginning to feel a deep sense of joy.

Perhaps maybe something that brought you deep joy during your day today.

A location that brings you deep joy and happiness.

A person.

Or maybe even an activity.

Or maybe just feeling a deep sense of joy.

Not even associating with anything.

And allowing this joy to fill the entire body.

Continuing to stay in the heart space.

Feeling a sense of peace.

A sense of just letting go.

Not worrying about the answers of the future.

Your to-do list items.

Feeling whole and content in stillness.

Feeling with deep harmony within the body.

And now from this heart space,

Beginning to feel a sense of connection to others.

So maybe the connection with your immediate family,

Your friends.

Or the connection with the broader community,

Even the world and all creatures associated.

Allowing this deep connection to fill you,

To feel whole.

To feel a sense of belonging.

Connected with others around you.

And from your heart space now connecting into a higher source,

Whatever that is for you.

It could be God if you believe in that.

It could be nature,

The universe.

Something above you.

Something that guides you.

Something that is watching out for you.

Something that has your best interests at heart.

And is always there to support you.

Now lastly,

With your attention in this area.

Feeling deep love for yourself.

Compassion,

Self-acceptance.

And deciding if you want to connect to who you are today.

Or maybe sending love and connecting to a person that you were at a certain age of your life.

Maybe going all the way back to childhood or your teenage years.

Really sending that person the deepest compassion and love that you have in this heart space.

Fully accepting them.

And allowing gratitude,

Joy,

Peace,

Connection with others.

Connection to a higher purpose.

And love for yourself.

To radiate from this heart center throughout your entire being.

Maybe even spreading out past your physical body.

Filling your entire energetic space.

Allowing this sense of light to fill every aspect of your physical and energetic body.

Down to the cellular level of the body,

The muscles,

The bones.

And even as it travels outside the body,

Creating a bubble around you.

And knowing that you are well protected.

And whole.

As you radiate in this light.

Drawing your attention back into the heart space.

And if there is anything else that needs to be filled with this light.

Allowing this sound,

This Bidra mantra,

To heal the heart space and the rest of the body.

And seeing a beautiful green light.

And choosing whatever shade of green that resonates with you.

As you inhale,

The word yum penetrates into this green space.

Filling your heart chakra.

And as you exhale,

It brightens.

So again,

Inhaling the word yum.

Into that area.

And then exhaling yum.

Seeing the light brighten.

And we'll stay with this Bidra mantra in the heart space for a couple minutes.

And if your attention leaves the body,

Just notice that it did.

Direct yourself back into inhaling yum.

And exhaling yum.

Finishing up wherever you are.

Beginning to direct the awareness back into the physical body.

Noticing how the physical body feels.

Even noticing how the mind feels.

If you're lying down,

Stacking one hand on the heart center and the other one on top.

If you're seated,

Bringing hands to Anjali Mudra,

Prayer position in front of the heart center.

Feeling how your heart chakra area feels.

Seeing if you can notice any clarity.

If any static energy is present.

If any stagnation was moved.

And it's okay if you don't.

Maybe just notice the physical sensations of the body.

This is that point in our session where we can bring whatever we want with us.

So maybe if anything stuck with you today,

You can even just imagine as if you're going to tuck it right into your heart center.

So that when you do leave this practice,

You can use it again.

So whether that is just sending yourself messages of gratitude or love or joy.

Connecting to others,

A higher purpose.

Or even just staying with the word yum.

Knowing that you can always take a pause when you're outside of this meditation.

Send yourself one more message of love and place it into your heart space.

Or maybe send yourself a message,

Something that came to you today.

Or even just remind yourself to be gentle.

And from our heart space,

We will all connect to each other.

Sending a sense of gratitude that each of us have joined today.

Grateful for the community that we have created.

And from my heart space to each of yours,

I am deeply grateful that you have all joined me this evening.

Wishing you a beautiful evening and rest of your week.

Namaste.