Welcome to Whispers of the Heart,
Guided Meditations.
I'm your host and guide Noriko Tanigawa.
Just as body grows stronger through movement,
Rest,
And integration,
Our minds also need moment of renewal,
Time to release tension,
Rebuild clarity,
And reconnect with peace.
In times like these,
When the world feels heavy or uncertain,
Our minds can tighten without us even noticing,
Holding on to worry,
Noise,
And expectation.
This practice is an invitation to let go of the grip,
To remember that peace isn't something you have to chase or earn.
It's a state you can return to again and again,
No matter what's happening around you.
Now,
Take a deep,
Steady breath.
Let the mind exhale,
And together,
Let's begin the gentle recomposition,
Starting with peace.
Find a comfortable seat or lie down.
Feel the gravity supporting you,
And allow your body to just sink a little bit deeper onto the floor or mattress.
Now,
Let's take a cleansing deep breath three times together.
Let's take a deep breath in,
And let's sigh it out,
Breath out.
Let's take a deep breath in,
And let's sigh it out,
Deep breath out.
Ah.
Okay,
For the one final time,
Let's take the deepest breath you've taken today,
And let it all out,
Audible breath out.
Ah.
Allow your breath to return to normal,
And let's just witness our breath coming in and out,
Like an ocean waves.
And today,
We're going to let go of all entanglement we have in what's happening in the world,
What's surrounding us,
And discover this peace within.
And throughout the day,
Whether you want it or not,
You hear so many things on the news,
So many things on the social media,
Or YouTube,
And it's all a great way to stimulate our minds.
It makes us think different things,
But sometimes it can get overwhelming,
Because a lot of things we hear are something that's totally and completely outside of our influence.
We feel helpless,
And there's all these things that sometimes make us feel very frustrated,
Angry,
And sometimes very sad.
And you feel like you're in the middle of it,
Not knowing where to go or what to do.
And whenever we feel that way,
That's our mind calling out to give some rest,
To reconnect with our heart.
So I want you to visualize a pool,
And this pool represents your inner peace.
And when there's no one in the pool and the weather is calm,
The water is still.
It refracts and mirrors the sky,
Which represents the celestial realm,
Something of unconditional love and all the beauty of nature.
Imagine something happening in an immediate life,
As you threw a rock into that pool and from the ripple of the water,
You can no longer see the refraction.
So imagine if you keep feeding the pool with the rocks,
With so many different things that's going on,
Whether it's all the things that you need to do with your job,
Your work,
School,
Or if your mom just taking care of the family.
And on top of it,
All the things that's happening to people around you,
And the life that you're living,
And in the outer layer of it,
You have all these news,
What's going on in the world,
In your country,
To your government.
All these things that's happening,
It's like you're constantly throwing in the pebbles,
And sometimes splashing some mud into this pool,
And there's constant movement and chaos that you just don't see.
That your pool,
Your inner world,
Is meant to refract this beautiful,
Celestial,
Unconditional love.
So imagine this,
You just created this invisible dome over your pool,
So no rocks can go into your pool.
And it's just as easy as you setting the intention to cover your pool.
But if you don't do it,
Then the rock will continue to pour into your pool.
So let's take a deep breath in and out,
And as you breath out,
Imagine you're placing this clear cover over the pool,
So that no rocks,
No pebbles,
No mud,
Or clay,
Or whatever it is can get into your pool.
Let's take a deep breath in,
And now you ready,
Let's breath out,
Place the lid over your pool.
Now we're going to just take a moment to allow the water to settle.
Let's allow some time to clear the water,
And we are going to facilitate this by a breath.
Let's take breath in and out,
It doesn't have to be a deep breath,
But if you would like it to be deeper breath,
You're more than welcome to take a deeper breath.
And on your own,
Breath in and out about 5 or 10 times,
And each time you take a breath out,
You're letting go of whatever it is that is the cause of your stress in this moment.
All right,
So I give you some moment.
Now I want you to look at your pool again.
With this clear protective barrier over it,
You will see the pool getting calmer.
Clearer,
And you might even see the reflection of the sky onto the pool.
This feeling of peace that you might be feeling right now,
You might starting to feel in your heart.
This feeling of calmness,
That is your true essence.
While we live in this very busy world where we can access so much information at once,
And which is in itself amazing advancement of today's technology,
And allows us to learn so much.
Sometimes,
We want to connect back to this calmness and peace.
And this will help us understand the truth with all the information that is bombarded onto us every time we look at our phone,
Or check social media,
Or turn on the TV.
By connecting our consciousness and our mind to our heart and the essence of this beautiful,
Unconditional love,
We can learn to sift and filter out the truth.
And soon,
We'll be able to separate the truth from the noise.
Because when we are connected with our heart,
And the guidance from the unconditional love,
You will always know what you need to know,
When you need to know.
You'll no longer have this need to hold the information,
To try to seek something out all the time.
You will understand when it is the right time to seek information,
And when it is the time to quiet our mind.
And process the information that you have received.
Don't let the noise distract you and rob you of your own peace.
We,
All of us here,
Have capacity to kindle this peace.
And by refracting this peace outward through our consciousness pool that we've been cleaning out in this practice,
You will be able to broadcast this vibration of peace outward.
So in each and every moment,
We have a choice to choose peace or noise.
Do you choose to entangle with the restlessness and agitated energy?
Or do you choose to go deeper within and tap into the peace and wisdom that you always have within?
What if,
Instead of being so influenced by what's happening outside,
Every one of us taps deeper within to find this peace and wisdom and act from there?
What we see on the news and all the restlessness,
Uncertainty,
Violence,
And wars that we see,
Those are just the proof that peace does not come from outside.
Peace is not something that is given to us.
And that's not something that we need to earn either.
Peace is something that already exists within.
It is our birthright,
And we all have it.
And to tap into it is as easy as quieting our mind behind our closed eyes.
And when you really tune into this vibration of peace,
You will feel the gentle hum.
Hum along your spine and especially deep within your heart.
And some people may feel it around your belly.
It feels like a deep spring that is emitting this gentle but steady force of love and harmony.
And in this moment,
It's not about doing something.
It's about feeling this vibration.
And by feeling this peace,
You're already broadcasting this vibration outward.
You're using your physical body as a vessel,
Like an antenna that broadcasts outward.
This vibration of peace.
And like this gentle calmness of this peace,
It is not going to be strong,
Loud,
Agitated energy that will cool down or calm down the craziness and the uncertainty that is going on right now in your life or in the world.
It is this calmness,
This unceasing waves of unconditional love that will soothe whatever that is.
Creating the information to our mind.
And just like when you have information in your muscle,
Rest.
And gentleness is sometimes needed in order for us to reset and change the course of our lives.
And to change the course of our lives individually and also collectively.
Never underestimate how powerful it is for you to feel this inner peace now and to be able to broadcast it to the world.
Just like you cannot put out fire with more fire,
What we need is soothing,
Cool water.
So let us soothe and cool our mind.
And I want you to take a look at your pool again.
And I bet you see very calm and mirror-like water that is reflecting the sky beautifully.
Infuse this feeling of peace and calmness to every cell of your body.
And you'll be able to take this energy for the rest of your day and beyond.
So let's take a moment to just allow your body to just just completely dip into this calmness and peace.
And allow each cells of your body to buzz with this feeling of peace.
Let's take a deep breath in and out together.
Let's take a deep breath in and out together.
And a breath out.
Slowly wiggle our toes and fingers.
Rotate your wrists and ankles.
Shake your head yes or no.
And whenever you're ready,
Slowly open your eyes.
Welcome back.
How do you feel?
I hope you feel the calmness that permeates from within.
So anytime you feel a little bit stressed or you long for this peacefulness or calmness,
Come back to this practice.
Thank you again for being part of this healing journey and being this amazing,
Spectacular part of spreading the light.
This humble gesture of meditation is literally changing the world.
And this is a very passive way to take part in world peace.
But I believe this is one of the most important ways to spread peace.
There is no war to fight,
But all the pain and suffering to soothe.
So thank you so much for being part of this movement.
I love you all.
And as always,
I'm sending all my love and support.
Thank you for listening,
And I will see you next time.
