Namaskaram and welcome to this Raudaya Akash Heart Space Meditation.
I invite you to take a few moments to get comfortable,
Remove any distractions,
And just enjoy some deep breaths before we dive in.
On your next exhalation,
Slightly closing the eyes,
Gaze is streaming from the eyes down to the back of the heart.
Just inviting the breath to the heart space area.
Take your awareness into that space,
The space that is enclosed by your ribcage.
This area is called Raudaya Akash or heart space.
Feel into and observe this space between the sternum at the front body and the spine at the back body.
Above this space at the shoulders and below resides the diaphragm,
Dropping into this heart space area.
On your next inhalation,
This entire area expands.
Then as you exhale,
This entire area gently contracts,
Observing and feeling into the natural sensation of expanding on the inhalation and contracting on the exhalation.
Just continuing to allow the breath to flow naturally and as it does,
Just tracing your breath with your awareness,
Inhaling,
Expanding the entire heart space and exhaling,
Contracting.
So having a sense of this inner space being saturated in silence and stillness,
Apart from the rhythmic beat of your heart.
As you observe the inner silence and stillness that pervades this space,
Your external movements and thoughts begin to shift into a state of stillness.
Gently inhaling and gently exhaling,
Expanding on the inhalation and gently contracting on the exhalation.
Eyes are still gently closed,
Awareness is streaming down into the back of the heart.
In this dark,
Still and silent inner space of the heart of Hridaya,
Becoming aware of a tiny flame of light,
Residing in the heart space,
The centre of the chest.
As you concentrate on this tiny flame,
This inner light,
Becomes brighter and stronger with each breath cycle,
Without waving or flickering,
Just a strong,
Vibrant flame residing in the heart space.
As your connection with this flame of light,
As your awareness continues to rest on this flame of light,
The light itself grows.
The light itself begins to pulsate with each breath.
As you inhale,
The flame grows brighter.
And as you exhale,
The light gently dims.
As you inhale and expand the heart space,
The flame grows brighter and bigger.
And as you exhale and contract the heart space,
The light gently dims.
With each breath,
The entire space of your chest momentarily fills up with light and begins to dim as the breath gently leaves the body.
And then continuing for a few more cycles on your own,
Inhaling,
Expanding,
The light grows brighter and stronger and more vibrant in the heart space.
And then the exhaling,
Contracting the light itself gently dims as the breath empties out.
The cycle continues,
Inhaling,
Expanding in the heart space.
And exhaling,
Contracting in the heart space.
Continuing this visualization with this somatic awareness,
With this experience of expanding the heart space,
The Hridaya Rakesh,
And gently contracting the heart space,
Hridaya Rakesh,
With this rhythmic expansion and contraction of the breath,
Filling up and letting go,
Opening and gently closing,
Welcoming in and surrendering.
The breath is flowing naturally,
Belly is relaxed,
Shoulders are away from the ears.
Inviting in five more full breath cycles here.
Inhaling deeply,
Expanding and opening the rib cage,
The centre of the chest.
And then the exhaling,
Letting go,
Releasing that which no longer serves you,
Emptying out.
Inhaling,
The light grows stronger and brighter,
Perhaps feeling an inner warmth and inner glow.
And exhaling,
Releasing,
Surrendering,
Letting go.
Three more cycles on your own.
Gradually,
You're going to come to a close.
You're beginning to take some regular breaths.
No need to control the breath,
Follow the breath,
Or trace the breath in any way.
Just coming back to your regular breathing rhythm,
However that looks or feels like for you,
Wherever it travels to in the body,
However long and deep or short and shallow your breath may be,
Just returning to your natural breath rhythm.
Gathering your awareness back into your body,
Back into the space,
Feeling the shape that the body is making,
The space that it inhabits.
Deepening the breath even still,
Beginning to gently move and stretch the body,
Filling the space between the fingers and toes,
Stretching the neck from side to side,
Rolling the shoulders.
And just enjoying three exhalations through the mouth.
Inhale through the nose,
Relaxing the jaw,
Exhaling through the mouth.
Twice more inhaling.
And exhaling.
Last time.
As you're ready,
Gently opening the eyes.
Welcome back.
Thank you for joining me.
So the benefits of this Hridaya Akash includes cultivating more joy and wisdom in the heart space,
Reducing anxiety,
Releasing negativity,
And boosting your confidence and improves the posture of your torso.
Many blessings.
Namaste.
