Hello and welcome to the Daily Insight.
My name is Sasha Stewart.
This practice is to cultivate the qualities of healing,
Compassion and kindness that already reside within you.
It brings a feeling of radiance,
Brightness and loving energy to your heart and to your day.
Find a comfortable seat.
Have a straight but relaxed back so that there's a natural length to your spine.
The crown of your head lifted towards the ceiling and the chin gently tucked.
Hands can rest gently on the knees or in the lap.
Make any final adjustments you need to be at ease during the practice.
Close down your eyes and feel yourself in the space around you.
Take a moment to arrive into a place of presence.
Settle into stillness and begin to feel the breath in the body.
Have the intention to soothe the body and to guide the mind into the present moment.
Notice if you're holding tension anywhere.
Invite this to release.
The whole body softens.
You will use a breath pattern to connect to the energy within the heart and to prepare it for meditation.
It's simply a breath in for six and a breath out for six.
I'll count you through the first two rounds and you can continue on in your own time.
Take a full breath out to begin.
Inhale two three four five six.
Exhale two three four five six.
Inhale two three four five six.
Exhale two three four five six.
Continue on in your own time.
As you breathe you may even like to lift the chest slightly to open up across the heart.
Begin to add in a four count breath hold at the top of the inhalation.
Inhale for six,
Hold for four,
Exhale for six.
At the end of the next round gradually allow your breath to come back to its own natural rhythm,
Breathing easily and effortlessly.
See,
Sense or feel a luminous light in the center of your chest like a beautiful pearl glowing in your heart space.
This light holds the qualities of healing,
Compassion,
Love,
Kindness and any other quality you wish to cultivate today.
Maybe that's a sense of joy or perhaps it's a feeling of calm.
Whatever feels right for you.
Know that all of these qualities already reside within you,
That they are a part of your essential nature.
With each inhalation that light expands out across the heart and through the chest and on each exhalation the light comes back to center.
This light inside you is luminous and radiant.
It expands out across the chest and exhale and comes back to center.
Eventually the breath becomes softer and more still and with this the mind becomes more silent and still.
Yet the light remains.
The entire chest filled with the radiance of all these qualities within your heart.
Gradually this light expands out to fill the entire body.
You may feel as the light increases that any stuck energy or stagnation begins to release and dissipate.
The whole body infused with a luminosity and the healing energy of this light fills every cell,
Every muscle,
Every bone.
The entire body flooded with light.
Awareness of the heart,
Body and mind as this quality of lightness,
Healing and love.
As if you were shining from the inside out.
Sit in this feeling of radiance and warmth that you've created.
You Gradually bring back the light into the space of your heart filled with all these qualities that you've cultivated today.
Begin to deepen your breath and take some gentle movement.
Roll out through the shoulders and across the chest.
Lifting the heart with this sense of expansion.
Ready to move through the rest of your day.
