ASMR Meditation - Resting In Heart Centered Awareness

To begin,

I'd like you to sit in a cross-legged position if that's accessible to you or you can just sit on a chair with your legs flat on the floor Make sure your spine is straight,

That's all we're looking for Once you're comfortable there,

You can roll your shoulders back Lengthen the neck You can even rotate the neck if you like to just loosen up a little bit Then close your eyes whenever you're ready I'm going to ring the single 3 times with each ring Take a deep breath in Breathe in Breathe in Breathe out Breathe out Breathe out Breathe out Really nice Continue to take deep breaths now as you relax the body Begin with the top of your head Pay attention to the crown and intentionally relax the space You can simply imagine relaxing the space and it will relax Then bring your awareness to your forehead to relax the forehead Think about creating space Create space between the eyebrows as well Then allow your cheeks to droop Relax the cheeks Part the lips Relax the tongue Let everything drop Allow the jaw to hang It's really important that you relax the jaw because this will help you move from the conscious mind to the rest of you and your body Relax the jaw completely Allow your face to just melt Think of a sleeping baby You want your face to be as relaxed as a baby When the face is relaxed you can bring your awareness down through the neck to lengthen the neck Continue to drop down into the shoulders Simply relax the shoulders Allow them to drop Nothing you need to hold onto Let go of the weights on your shoulders Let them go Release burdens,

Release stress and tension This will really help you in meditation It'll help you go deeper and deeper and deeper into yourself Relax the arms Now relax the arms Relax the hands and relax the fingers Let them get heavy Relax the hands Let your legs get heavy as well Feel into your legs,

Relax the legs Let them get heavy Feel into your glutes,

Relax the glutes Sink into your seat Sink into your seat Relax the feet Relax the toes Relax your feet and toes With your awareness down here stay here for a moment This is going to ground you Stay here for a moment because this is going to ground you So many of us are in our heads most of the time Feeling of groundedness is often lost,

Forgotten but it feels so good to be grounded,

Don't you agree?

It feels so good to be in your body and that's what you're doing right now With your awareness in your feet,

Your toes you're grounding yourself,

Anchoring yourself down,

Down,

Down Allowing yourself to be heavy Feeling the weight of your body Feeling gravity You're rooting down into the earth Good,

This feels good This is how you can remind yourself that you are connected You're an extension of the earth You are your body,

You're in your body It's good to be reminded of that Relax into this natural sense of heaviness Relax into your body The more relaxed you are,

The better Meditation is a state of total relaxation where you're in your body where you're totally with your beingness So let that happen naturally There's nothing you need to force Nothing you need to do,

Nothing you have to do It will all just happen because meditation is your most innate and natural state of being Trust that it will happen and I'm guiding you You can trust that as well Now take some deep breaths Breathe in and out Breathe in and out Breathe in and out Breathe in and out Feel the rhythm of your breaths As you breathe in and out As your belly rises and falls as your lungs expand and deflate Fill the lungs up Then let it out Breathe in and out Breathe in,

Take in life Breathe out,

Let go,

Release Breathe in and out Feel the sensations in your torso as you breathe like this Breathe slowly,

Deeply into your chest and belly Feel the sensations in your torso as the breath moves in and out Remain with the sensations you find here Whatever they are for you Rest in gentle awareness There's no need to force In fact,

If you force it,

It's gonna be more difficult to focus Focus actually comes as a byproduct of not trying to focus It's paradoxical but it's true Breathe in Breathe out Breathe out Alright,

You're doing amazing so far Now,

Stay with the sensations in your chest Find the centre of your chest and rest in awareness of what you feel here Breathe in You may notice subtle vibrations Maybe a slight pressure Breathe in Feel into the centre of your chest as you breathe in and out Breathe in Remember to relax Relax to lean into focus There's no need to try to do anything Let it just happen because it will happen sooner or later I wonder Now that you've found the centre of your chest I'd like to invite you to reach deeper Imagine taking a couple steps backwards Go deeper into yourself Drop down a little bit and then drop down a little bit Drop down a little bit and find a space deeply nestled in the centre of your chest Find the base of your heart centre and then slightly behind and below Now I'm speaking We're visualizing this way to help you find a certain quality of sensation within yourself This of course isn't a physical space within you It is a quality Something to feel To feel as if you're going back and then below the centre of your chest to rest in awareness,

In stillness and repose Just stay here because you'll find complete silence here Effortless detachment from the mind No need to cling to thoughts An ability to just let them be Feel the silence Feel the silence Don't forget to breathe while you're here Breathe while you're here Breathe slowly,

Deeply and naturally in and out Breathe slowly,

Deeply and naturally in Breathe slowly,

Deeply and naturally in Breathe slowly,

Deeply and naturally in If thoughts come,

Let them come because they will go In the meantime,

You'll notice how easy it is to just let them be It's easy because you're resting in your heart centre The thoughts no longer hold such importance Heart centred awareness gives you the perspective and detachment you need when dealing with troubling thoughts If emotions come,

Let them come because they will go as well This heart centred awareness will allow you to hold space for what comes through No matter how difficult or intense it may be you'll feel resilient enough to see at least some level of beauty in what you're experiencing Being with your heart centre,

You'll learn that you are resilient that you are whole,

That you always have been It teaches you that you have the capacity and space to let experiences come and go This is a space of total fearlessness This is a space of total fearlessness This is a space of total fearlessness This guided meditation has been to help you discover this space within you and to help you practice resting in this space with this awareness But I want you to know that you can be in this space even outside of meditation,

Of a silent sitting You can have this sort of awareness with your eyes open doing any sort of activity Meditation is a state of being and you can be in meditation regardless of what you're doing,

Where you are,

How you're feeling So with that said,

In a moment when I count you back into your space I want you to take this heart centred awareness with you and come back with it Be with this sort of awareness for the rest of the day and see what that can do for you Now,

Let's take some deep breaths with each breath Allow this awareness to expand in your chest like a ball,

A glowing ball Allow this glowing ball to expand with every inhale Breathe in Allow the ball to get bigger and then exhale Stabilizing your heart centre Again,

Breathe in,

Let this ball expand,

Let it grow and get bigger so that you won't forget it later Then exhale Remember that you're gonna rest in heart centred awareness from here onwards Even with your eyes open later,

You will feel into your heart Stay with this awareness with non-judgment,

Non-resistance total acceptance and peace Now I'm going to count from 5 to 1 and then ring the single bowl 3 times With each number,

Feel lighter and lighter and lighter and come back into your space,

The count of 1 Then when I ring the single bowl,

Take deep breaths and stretch your body Coming back now.

5,

4,

3,

2 and 1 4,

3,

2,

1 4,

3,

2,

1 You should have your eyes open by now If not,

You can open your eyes now Feel into your space,

Observe your body A couple moments You did such an amazing job Thank you so much for joining me and I hope that this was helpful Feel free to comment about your experience down below I'd love to hear from you If you have any other video suggestions,

Meditation suggestions also let me know in the comments Hope you have an amazing day,

Week,

Month,

Evening,

Morning I'll see you in the next video.

Bye