Welcome to the Total Heroic Heart Meditation.
Find yourself in a seated posture,
Spine up straight,
Shoulders back,
Breathing into your heroic self,
Breathing into your power,
Into your sovereignty as you rise up.
And then on the exhale,
Resting down into your humility as you're rising up and resting down,
Humble and sovereign.
And we're going to begin with some breath work,
We're going to begin with some conscious connected circular breathing.
It's really simple.
We're going to be breathing in and out through the mouth,
So your mouth is going to be open and you're going to push the breath up kind of effortlessly on the inhale and you're just going to let go of the rock off the cliff on the exhale.
So you're pushing it up and then without any effort,
Just let it go and then begin again.
And then we're going to begin with our mouths open,
3,
2,
1,
3 more breaths,
In,
Out and hold,
Bringing your awareness down into the ground as you sit there with your breath held and just noticing the quality of stability between your feet and your sit bone and the ground and just to tune your body,
Your nervous system to the frequency of the earth,
The frequency of safety and stability.
Just enjoy that for a few more moments,
3,
2,
1 and you're going to draw that stability all the way up,
Hold and squeeze.
As you do,
Noticing the energy in the mind as you hold your breath and just drawing your attention towards the brightness of your mind,
The awakeness of your mind as you hold your breath,
3,
2,
1 and exhale and relax and just notice how you're feeling in this moment.
So just use your self-reflective awareness just to take a little check in terms of how you're feeling in your body in this moment.
Just notice the effect of your attention and intention of your breathing and then from here feel somatically through your body the feeling of the sensations between your feet and the ground beneath you and your sit bone and the ground of the chair beneath you and just getting a sense of what that quality feels like,
Getting a sense of the stability,
Quality of stability that is beneath you but that also,
That quality is a quality of your own awareness and then from here bringing your awareness up to your heart and just allow that sense of safety just to rest in the background and in the foreground bringing your awareness to your heart and just get a sense of your physical heart so see if you can feel your heart beating in your chest and see if you can locate where your heart is in your body so just feel your heart in your body,
It's always there but just allow your attention to move into the heart just feeling its beat and then from here we're going to begin breathing into the subtle dimensions of your heart so on the inhale of your breath coming in through your nose just notice as you breathe in and feel into your heart that there is an upward dimension to your heart so as you breathe in feeling into the aspiration,
The inspiration of your own heart,
Your own unique heroic heart so focusing on both the breath and your heart at the same time and as you breathe in you're connecting with the sense of aspiration and inspiration of your own unique heart seed and just allow it to come forward to flower,
It's always right there and just noticing how that feels and allowing that to be felt through the body to be inspired in spirit breathing in life and just allow that to be felt as you're breathing in each breath receiving and feeling even more deeply and just following it with your breath the whole way and on the exhale imagine giving that inspiration out in your life so you're breathing in inspiration and on the exhale giving inspiration just like the circular breath before there's always a giving and there is always a receiving there's always a receiving and there is always a giving so finding that balance within your own heart and then from here we're gonna move to the width of your heart so your heart has a width dimension coming out of your heart and you're gonna connect your breath so as you're breathing in you're just gonna notice that you can expand your heart wide that your heart has a width connection to all beings all connections to your friends your family your loved ones to humanity so as you're breathing in you're just expanding the heart and you're beginning to notice the field of connection and as you inhale you're just noticing the the receiving of the connective field so you're receiving connection and on the exhale you're giving connections like you're receiving love receiving the embrace of a hug connection and on the exhale you're giving giving to the field giving to other and just allowing that to be felt all heroic hearts are connected to those they serve so you're just strengthening your quality of connection to to others to the field and then from here bringing your attention to the downward dimension of your heart so all heroic hearts have a downward dimension so you're connecting the breath and the heart and just beginning to notice that there is a deep well of kindness care and compassion that the hero's heart is deep there's deep love deep care right there so just as you breathe in and out just exploring the depth of your heart allowing that to expand and feed nourish your body your mind your soul follow it all the way and you're just receiving the depth of care the depth of love and then giving that care that love all the way in all the way out how deep does your heart go how deeply do you love how deeply do you care and then from here bringing your attention to the backward dimension of your heart so you're connecting the breath following it the whole way back your heart has a backwards dimension it goes all the way back as you're breathing in just receiving deep peace deep silence and as you exhale giving peace giving silence sitting as peaceful silence feeling the peace of a hero's heart of your hero's heart every hero needs patience needs to have a well of silence and peace to walk the path skillfully so just tapping into and receiving the peace of your own heart all the way in all the way then from here moving to the front dimension of your heart so just connecting the breath to the front dimension of the heart just get a sense of that follow the breath all the way in all the way out and connect to the front of your heart don't think it just feel it just trust and breathing into that forward dimension of the heroic heart of your heroic heart the courage of your heart breathing into the strength the resilience of your own unique heart the strength and courage it takes to walk the path to be a stand for what you're here to be a stand for to be the change you wish to see it's necessary to have courage so breathing into the quality of courage and on the inhale you're receiving that quality of courage resilience perseverance and then on the exhale you're sitting as and gifting courage resilience perseverance so just follow it all the way in and all the way out receiving the gift waves of courage and then sitting as the courageous heart and giving those gift waves to the field and then from here just allowing your own intelligence to breathe your heart to breathe the heroic heart and just allow in any quality that your heart wants to experience in this moment keep bringing the attention back to the quality of sensation of your heart sitting as your own unique multi-dimensional heroic heart heroic self and I want you to think about a cause a matter a person a group a community friend a family member that without any words just intention that you can send gift waves into the field now that you're here connected to your heart be sending courage and strength to someone you love be sending compassion and care and love sweetness someone you know take three breaths with that and then bring your hands into a prayer position and just give yourself a bow of respect give all beings a bow of respect so recognizing that the work that you do as you sit here breathing into your own heart has an impact that every action has an effect that that ripples out and has an impact on all of those beings and let that ripple out as you walk into your day
