This is the third of three progressive meditations that build on each other,
But each can also be done separately.
It's inspired by Dr.
Patrick McManoway's powerful little book titled Cultivating Your Light Body.
So begin by relaxing,
Sitting or standing,
Comfortably alert and upright,
Open and balanced,
With your heart area open,
Allowing your mind and your physical sensations to relax into a posture of simple,
Compassionate witness to yourself.
And begin to smile with your face and with your whole body toward your heart.
If you don't feel very smiley right now,
Just try it on,
Just play with it.
Smile at your heart,
Becoming aware of your heart,
Letting heart awareness be a resting place for you.
This is a meditation of simple noticing.
So from this resting place in your heart,
With this gentle smile on your face,
Noticing within yourself any patterns,
Noticing if your mind has a kind of default attitude that it tends to return to,
Habitual emotions or recurring thought loops,
Without judgment or opinion,
Simply noticing the weather systems of your whole body-mind,
Noticing your inner climate,
Just noticing without grasping on,
Without pushing away,
Just seeing what's there.
These weather patterns within you might be perpetually moving or they might be lodged or stuck in you,
Just scanning your whole body-mind,
Noticing what's there,
Noticing with intimate,
Tender awareness,
With genuine curiosity,
No judgment,
Witnessing not from your mind but from your heart center.
You might even picture your mind moving down as if on an elevator,
Slowly letting your brain descend down into your heart and letting your awareness rest there,
That safe and beautiful place,
Letting the radiance of your heart shine its gentle light on these patterns,
On your inner weather,
Like sunlight touching clouds,
Picturing your heart like a sun shining throughout your body,
Letting the radiance of your heart project its loving waves of energy and intelligence throughout every part of your body and out beyond your body,
Letting the energy of your heart form and fill your personal space around you,
Letting every new beat and wave of your heart cleanse and renew every part of you,
Letting it permeate out to the edges of where you meet the world around you.
And if your mind wanders,
No worries,
Simply gently and non-judgmentally return to your heart awareness,
Bringing your brain gently down to rest in your heart,
Resting in your experience of yourself as your heart.
You are your heart,
Letting your awareness of yourself and your environment reside in and arise from the center of your chest,
The center of your heart,
The center of your being.
And now bringing your awareness to your vertical axis,
Bringing loving connection from your soul source above down through the crown of your head,
Feeling it center and express itself in and through your heart,
And then extending on downwards through the root of your pelvis into the earth to connect with the heart of the planet,
Energizing and revitalizing your whole vertical axis and returning to find balance and poise in the heart center.
And again,
Affirming and energizing your vertical axis,
Bringing loving connection down from your soul source through the crown of your head,
Centering and expressing itself in and through the heart,
And then extending on downwards through the root of your pelvis into the earth to connect with the heart of the planet,
And returning again to find balance and poise in the heart center,
Noticing the constant stream of energy mixing in you from above and below,
Renewing and refreshing you,
Healing and inspiring you.
Once you are feeling balanced,
Peaceful,
Stable,
And centered in your heart,
Bring into conscious awareness any current issue or concern,
A person or a situation that is causing you any distress or disharmony.
As you bring this issue gently to mind,
Allow yourself to experience it globally,
Noticing your weather systems around it,
Observing any thoughts,
Feelings,
Attitudes,
Sensations in your body,
Gently noticing your instinctual responses or reactions,
Noticing these without any judgment but with genuine curiosity and compassion.
Allow yourself to witness the energy pattern as a wave of consciousness,
A wave that in some small or large way has become incoherent,
Out of tune,
Or somehow lacking in balance.
And in a spirit of compassionate witnessing,
Guide your heart's awareness to this incoherent pattern.
Let the beautiful energy of your heart radiate into and around the stressful patterns you perceive,
Soaking them with love,
Healing them,
Letting your heart bless and heal and renew these patterns,
Restoring them to coherence.
And as you do this,
Letting your breath be free and unconstrained,
Relaxed,
Allowing the radiance of your heart to shift these weather patterns into coherence into balance.
Visualize a full and complete restoration of peace,
Ease,
And vitality into every part of you and inviting a sense of gratitude.
And resting in your heart now,
Gently releasing whatever it was that was your issue of concern.
For now,
Just letting it go,
Letting the weather clear.
And next,
Extending your awareness throughout the space inside yourself and throughout the space around you,
Including the edge of your subtle body,
Your light body,
Which you might think of as the personal space of energy and intelligence around you.
And becoming aware of any threads or cords or pathways of connection that are connecting you to other people,
To other places,
Through memories of past events,
Or through anticipation of future events.
And as you become aware of these connecting pathways of thought or feeling,
Notice whether they are open or closed,
Active or passive.
Notice if they are peaceful or stressful.
Notice if they are contemporary and appropriate to yourself as you are now,
Or if perhaps they belong to an earlier time.
Again,
Noticing with curiosity and compassion and no judgment.
And as before,
Direct the heart's radiant intelligence to those pathways of connections that may feel ill at ease or outdated or in any way inappropriate.
Letting the radiance of your heart bring those connections between you and your world into a state of peace,
Health,
And balance.
Letting your heart do its natural work of healing.
Patiently and compassionately continue this cycle of witnessing and blessing until you feel a peaceful,
Healthy tone within all of your connective relationships,
Soaking them all with the love of your heart.
And once you feel yourself and your connective relationships renewed in a natural state of grace,
Allow yourself to return to a simple witnessing of your breath,
Its depth,
And its rhythm.
Feeling the full wave of your breath throughout the length of your spine,
Revitalizing your vertical axis,
And allowing yourself to integrate this heart-centered awareness,
This heart-centered awareness of yourself as normal,
As natural,
As your natural weather,
As the way in which you move in the world.
Inviting this heart-centered awareness into your body-mind as your natural inner climate.
And finally,
With gratitude for your heart's healing radiance,
Wishing that all beings may experience peace,
Balance,
And harmony within and without.
May all beings experience their heart's radiance.
May all beings live and breathe and create our lives from this place of tender heart awareness.
Your heart radiance is your natural climate,
The weather in which you can thrive and be at peace.
Rest there,
My friend.
