Bismillahirrahmanirraheem,
Alhamdulillahi rabbil alameen.
Irrahmanirraheem,
Maliki yawmid-deeem,
Iyakna'aburu yiaknasta'een,
Yadina sirat al-mustaqeen,
Sirat al-idina an'amda'alai hin kawai'i romegdu bi'alai hin mualiddu alii'i.
So firstly getting yourself comfortable,
Sitting comfortably with a firm base,
Having your feet on the ground if you can do that easily,
Feeling your connection with the earth,
The support of the earth,
And dropping your attention inside your heart,
Inside your chest,
As if listening to your heartbeat,
Not feeling your pulse,
Just dropping your awareness inside and tuning in to your heart.
You may have an idea of the presence of the heartbeat,
Just be with that,
And also notice the spaciousness as you drop inside,
Letting go any effort,
Your thoughts come just releasing and returning to the heart,
Noticing the spaciousness of your inner heart,
Noticing the liveliness of that space.
Just being with that,
No boundaries,
No limits,
Just letting that space open and deepen.
Now the sound that expresses that unbounded space in your heart,
Is aaaahhhhhh.
Okay,
So just be with that sound,
You can say it aloud,
Quietly,
Silently,
Aaaahhhhhh.
This is the sound of that space in your heart,
The sound that opens the heart,
Connects us with all that is,
And then that sound expresses itself through opposites into the breath of life.
Aaaahhhhhh is all it is,
Aaaahhhhhh confirms what is,
Laahh denies what is,
Aaaahhhhhh is the breath of life.
So shifting your remembrance now,
Aaaahhhhhh,
Aaaahhhhhh,
Aaaahhhhhh,
Aaaahhhhhh,
Aaaahhhhhh.
So exhaling at the end of each aaaahhhhhh,
Dropping deeper,
Remembering in the heart,
Quietly,
Being conscious of Divine Presence,
As if you see Him.
An intimate conversation as you continue remembering the name.
Seeing Him as light,
This sound,
This feeling,
Just notice the quality of that presence,
Aaaahhhhhh,
Aaaahhhhhh,
Aaaahhhhhh.
And if you don't see Him,
Knowing that He sees you,
Feeling His presence in nearness,
Releasing any thought that comes,
Dropping back deep in the heart,
Aaaahhhhhh,
Aaaahhhhhh.
If there's any place in your body that's uncomfortable or constricted,
Bringing the name to that place to open it up,
Aaaahhhhhh,
Aaaahhhhhh,
To soften it,
Aaaahhhhhh,
Aaaahhhhhh,
Aaaahhhhhh.
That's it,
That's it,
Aaaahhhhhh.
So now bring into that deep place in your heart the face of the person that you have a problem with.
Just witnessing them from the heart,
Just being with them,
Nothing to do.
Moore Just releasing any pictures or voices that come,
Returning to the name.
Letting it fill your heart,
Fill your body,
And the space around you.
That's it.
Now as you're ready,
Begin to breathe more deeply.
And just take a minute or so to open the eyes.
Letting it fill your heart,
Fill your body,
And the space around you.
