My Warm Heart

My Warm Heart Meditation.

Welcome to My Warm Heart Meditation by Kirsten D'Osel.

This practice will be guided as if you are in the sitting position.

Find your well-supported sitting posture.

Long spine,

Stable base either in the chair or on the floor if you prefer the cross-legged position.

Allow your eyes to close or gently soft focus at an angle toward the ground.

As you prepare to come into this time hold the intention to tune into your heart.

Let your breath out long and slow and easy.

You may like to sigh your breath out then simply let your body breathe itself for a couple of breaths.

Perhaps holding the intention to allow a longer breath out.

You may wish to tweak your breath so that you are feeling the in-breath expand at your belly first and feel the expansion around the ribs as the breath moves from belly to side body to upper chest pausing at your full capacity and then allow the long out breath.

Drop any tension or holding from your muscles.

Release your scalp,

Face,

Jaw and neck,

Throat and shoulders,

Your arms,

Belly,

Thighs and buttocks,

Calves and feet.

What more can you let go of?

Rest into your support and sense your perfect balance as you once again lengthen up your spine as if being pulled from a cord from the top of your head and at the same time connected to your base.

Place your hand on your heart to feel the warmth of your own hand on your chest wall.

Soften your hand to meet the movement of breath.

Perhaps you can sense your heartbeat,

Perhaps not.

Invite your attention to your hand and to your heart area.

Just notice as your breath flows out picture your lungs hugging your heart.

At any time you may let your hand drop from your heart space.

Ensure your comfort.

Now imagine that you can breathe directly into your heart,

Your breath entering at your heart space.

Hold that imagination lightly and now greet your heart.

Hello heart,

Center of wisdom.

How does your heart space feel today as a physical sensation?

Perhaps warm,

Solid,

Tight,

Numb.

Gripped,

Expansive.

Just notice this takes time.

Don't rush your heart.

Receive the awareness of the physical sensation at your heart space in this moment.

Thank you heart for pumping for all that you do.

Feel into the back of your heart,

To the sides and the front.

Let your heart take up space.

Sense your ribs opening and expanding as your heart takes up space.

Be generous with your spacious heart.

Now drawing on memory or imagination,

Conjure an image of spontaneous joy.

The joy that you may see expressed in children and laughter and play or in a beloved dog when her owner arrives home or your own joy perhaps of connecting with the precious one after time away.

Perhaps the aliveness of joy and dance or the upliftment of the heart on hearing a glorious piece of music.

Keep this picture and then feel into the energy signature of this.

Find your way into the felt physical sense of the emotion of joy and love.

Keep replaying the image of joy or connection or awe and feel how holding that experience affects your heart sensation.

This may be very subtle.

This image is triggering an emotion which is a felt sense.

Sometimes perhaps warm,

Fuzzy,

Open or full.

You may find it brings a spontaneous smile to your face.

Just be with what this is for you.

Observe.

Observe this sensation as you might take in the beauty of an opening bloom.

Gently focus and tune in to this innate joy love sensation.

This is here for you and of you.

It is not given as a reward or taken away as punishment.

You have not earned it.

It simply is here.

Perhaps hidden a little but here within you.

Breathe into your heart space bloom and in your mind's eye feel it open and expand.

Any restrictions to opening fall away.

There's no effort required.

This opens as freely and as easily as the flower blossom opens.

This blossoming of your heart energy of love is you.

Allow the image to fade now and engage more in the sensation and the spirit of this experience.

And now that you are tuned to your heart you may wish to ask your heart wisdom.

What is here for me today?

Just listen.

Listen to the whispers of your heart.

You may need to wait as you listen deeply and fully.

What is it heart that you can share with my conscious self today?

What would be good to know today?

Your beating heart.

Just your beating heart and your soft breath.

Just being.

Just listening.

Thank you heart.

Thank you body.

You know that your heart beats without your direction or concern so sense that faith and trust that you may have in your heart.

Thank you heart.

Faith,

Trust and appreciation for this your one and only loving heart in your now body.

Let these emotions of faith,

Trust and appreciation fill your space.

Can you now find a sense of worthiness?

Do you know your innate goodness,

Your worthiness?

Free from any need to demand or to receive accolade,

Any judgment or complexities.

Below all of this is your core worthiness.

When we feel fully loved for simply being exactly as we are we build a sense of worthiness.

Please join me further in creating this sense through using the loving kindness prayer.

We begin by bringing to mind someone for you who conjures a sense of being loved.

The unconditional love of perhaps a grandparent or a faithful pet or perhaps a deep acceptance you feel as you contemplate a spiritual master.

These beings see your innate goodness and worthiness.

Prepare to consciously absorb that offered love.

Soak it into your heart.

We wish to imagine your heart as an ember and with each love breath into the heart that glow grows brighter.

And with the full heart anything that is obscuring your light burns away to reveal light which we can then share with others.

Bring your awareness to your heart once again and offer these words.

May I be filled with loving kindness.

May I be peaceful and calm.

May I be well and happy.

May I be free from suffering.

Receive this for yourself and if you can from yourself.

And may I see ways to bring loving kindness action into my every day.

And now offering this loving kindness to another.

Take a moment to choose your recipient.

Bring them to mind.

May you be filled with loving kindness.

May you be peaceful and calm.

May you be well and happy.

May you be free from suffering.

Please know that your suffering and happiness depend on your own heart thoughts and actions and not solely on my good wishes for you.

This loving kindness prayer baby extended further but at this point we will let that go.

Should you be experiencing any suffering in your life know that whilst there is suffering there is also beauty kindness and hope.

Can you contemplate both these twins of life experience in your heart?

Expand your heart to know that others are or have suffered in the same way and sense that support of knowing that you are not alone.

Feel your heart and spirit expand to allow what is.

The truth of flow and change the blooming of the bud the inevitable droop and death of the petals to return to earth from whence she came.

You may wish to use sounding now as we tune in again to your heart space.

Place both hands on your heart let your breath out then allow the breath to fill you up from the belly and on your out breath any sound any sound that feels from your heart until you feel the vibration of your voice.

The vibration of your heart.

Once again we offer gratitude to our heart for its wisdom.

Hold the intention to have patience to learn to listen and to hear the language of the heart.

As we bring this practice to a close rest now allow your mind to float keeping a light awareness on the felt sense in your heart space.

You may wish to drop your hands or allow them to stay.

Observing lightly your emotions noting any wisdom whispers from your heart that may drop in.

Rest in your warm heart your generous and wise heart always here always shining because you are.

Allow the breath out draw in again expanding gently opening your eyes and preparing to transition to the rest of your day.

Thank you.

Go well.