Heart Expansion Practice

Closing down your eyes if you feel safe to do so,

Or softening your gaze in front of you.

Taking a deep breath in through the nose and letting it go out through the mouth.

Taking another deep breath in through the nose and releasing with a sigh.

Letting go of all the effort required to bring you to this point in your day.

Allow your breathing to return to its own natural rhythm,

Making any adjustments in your body so you can sink even more deeply into your chair.

Let yourself be fully here in this ever-present now,

Taking your attention to the center of your chest.

Feel,

Think,

Sense,

Or imagine a spark of light at the center of your chest.

And with every breath in and out,

That spark of light begins to expand effortlessly outwards,

Allowing it to fill your entire physical body,

From the top of your head down to the tips of your toes.

No effort required.

Your entire physical body illuminated by your light,

Your consciousness,

And the light moves outwards further still,

Easily and gracefully,

And gracefully through all the layers of your energy body.

Your entire energetic body shining in your light.

The light expands outwards further still,

Easily and elegantly,

Until it fills the entire space in which you sit.

Open,

Expansive.

This is your true nature.

The whole room now,

And everything in it,

Is bathed in your light,

And the light continues to expand easily and gracefully with every breath in and out.

Noticing now your light is bathing the entire city you're in.

With each breath,

The light grows,

Allowing your light now to cover the entire state,

And in your next breath,

The entire country.

Effortlessly,

Effortlessly,

Your light bathing the entire country.

Open,

Expansive.

The light of your consciousness moving ever outwards,

Until in the next breath,

Your light expands to encircle the entire globe.

And with each breath in and out,

Noticing how your light is pulsing and continuing to grow beyond the planet.

Taking some time in silence here to be with that image,

Your light circling and growing beyond the entire planet.

Open and expansive.

Taking a deep breath in through the nose and letting it out through the mouth with an audible sigh.

Taking one more deep breath in through the nose and releasing with a sigh,

Bringing some gentle movement back into your body.

And when you're ready,

Opening your eyes.