The Golden Heart Meditation With Tom Cronin

Think meditation is hard?

Do me a favor.

Take a slow,

Deep breath in.

And now breathe out.

Congratulations.

You just meditated.

Hi,

I'm Crystal Joukowsky,

And this is Breathe In,

Breathe Out,

A weekly mindfulness and meditation podcast for anyone ready to own their own shit and find a little peace while doing it.

Welcome back to Breathe In,

Breathe Out.

I'm Crystal Joukowsky,

And always thrilled that you're here.

Last week,

We had a chat with Tom Cronin about meditation and how absolutely beneficial it is in our lives and how approachable it can be.

And this week,

He is taking us through one that is the golden heart meditation he does.

So I want to remind you,

It's best not to be in a car.

Please find a comfy,

Safe space to curl up and enjoy and really allow yourself to sink in and heal in this moment.

And without further ado,

I pass it off to you,

Tom.

Thank you.

Lovely to be here and welcome everyone.

So for this meditation,

We'll be meditating for about 10 minutes,

So you can find yourself a nice,

Comfortable space where you won't be disturbed.

And just sitting comfortably in a chair,

You don't need to be in Lotus on a floor.

If you're comfortable there,

That's okay.

If you find yourself just in the most comfortable position possible,

That's all we need for this.

So closing the eyes.

Now,

I want you to notice there's a breath moving in and out of your body.

That is an effortless breath,

An ebb and flow that's been happening throughout your entire life.

It moves in and it moves out.

Morning and evening,

Night and day.

I want you to notice as that breath moves in and out of your body,

That it passes through your nostrils.

We want you to notice as it moves through the nostrils,

There's a slight cooling effect around the rim of the nostril.

It's very,

Very subtle.

You really need to keep your attention focused on that cooling skin as the air brushes the moisture around the rim of the nostril,

Slightly cooling the skin underneath the moisture.

As the air oscillates in and out of your body,

Passing through the rim,

Brushing the moisture on the skin,

Ever so slightly cooling it.

Whenever the mind drifts away thinking about other things,

Keep bringing it back to that single point.

It's okay if the mind drifts,

The practice is to keep bringing it back to the cool skin around the rim of the nostril.

The mind might fidget and get frustrated,

That's okay.

Keep bringing the attention,

Observing the cool skin around the rim of the nostril.

As the mind slows down,

Our body slows down with it,

Calming the nervous system.

It might be uncomfortable at times.

That's okay.

This is the practice to just keep bringing the mind back to that single point,

Cooling the skin around the rim of the nostril.

And now with our mind a bit calmer and our body calmer,

I want you to bring your awareness further down into the body,

Into the heart center.

I want you to start observing inside the chest cavity,

A beautiful orb of light,

About the size of a softball or grapefruit,

A golden orb of light like the sun suspended in the vast cavity of your chest,

Just behind the chest plate,

Feeling the beautiful warmth and radiance of this golden light.

There's a saying where the attention goes,

It grows,

And we don't give our heart very much attention.

And so as we bring our awareness to this golden orb of light,

Aware of the radiance and the purity of that illumination that happens within us.

And the light from that orb is so powerful and so bright that it starts to spread the radiance down through the torso into the belly,

Filling your belly up with a beautiful soft aura of golden loving light.

That light continues to spread down through the hips,

Softening the tension in the hips,

Down in through the abdomen,

Down through the upper legs,

Down through the knees,

Filling up the hollowness of your legs,

Softening,

Melting with golden loving light,

Down through the lower portion of your legs,

Through the ankles,

Down into the feet and out into the toes,

All filled with a golden soft aura of loving light.

Coming back to the heart as it starts to radiate up through the upper chest,

Spreading golden aura of loving light,

And down through your right arm,

Down through the shoulder,

Softening through the joints,

Down through the elbow and into the wrists and lower portion of the arm,

Into the hands and all the way through to the end of your fingers in your right hand.

And now it's spreading out through the left shoulder,

Down through the left arm,

Spreading a golden aura of radiant loving light,

Down through the elbow into the lower portion of the left arm,

Through the left wrist and into the hand and out to the ends and tips of your fingers in your left hand.

Your arms and upper body are filled with beautiful aura of loving warm radiant golden light.

And now it spreads up through the throat,

Clearing any blocks in the throat as it warms and nourishes your throat,

Up into your head.

Stretching your whole head with this beautiful aura of golden radiant loving light.

Your whole body is filled with this softness,

This lightness,

This luminosity.

You feel light,

So very,

Very light.

This light is so powerful and so pure and so radiant,

It starts to spread through the pores of your skin,

Shimmering like a radiant glow outside of your body.

And all around your body is also a golden aura of loving light.

And this is all you are,

Just pure golden loving light.

No story,

No drama,

No future,

No past,

Just presence and radiance,

Lovingness.

Your whole being is just pure golden loving light.

Now you are free to be the lightness of your being.

You feel that lightness,

Almost float away,

Just so light,

Wherever you go,

You keep radiating this light which is so pure and so bright.

One thing we know about light is that it's very effective in dark places.

So regardless of the world around you,

Regardless of your circumstances,

You just be the beacon of light,

Carrying that radiance.

Taking a deep breath in the abdomen and then letting the air out.

And then you are ready to slowly open the eyes.

If you wish to continue on,

You can just continue sitting in the quietness.

And as you come back to us,

Welcome back.

That was absolutely beautiful.

Thank you.

Tom,

I really appreciate you and your time today.

I really appreciate you starting your morning and coming here and just being with me and being able to check in.

So thank you for giving a piece of yourself to us today.

It's been a great experience to share space with you and be in your presence.

I hope this moment of self-care and healing brought you some hope and peace.

I'm Crystal Dikowski on Instagram,

Facebook,

And YouTube,

And I hope you check us out and follow along for more content coming soon.

I look forward to being with you again here on Breathe In,

Breathe Out.

Until next time,

Take care.