The ‘into the heart’ meditation

This is the "Into the Heart Meditation". So to start with I want to just take a few deep breaths, really breathing down deep into the bottom of your lungs. Let go of your data far. And just gradually let your mind become more still. As thoughts come up just let them drift past you. Whatever you're sitting just make sure that your back, your spine is upright. Maybe imagine a cord from your cramped chakra just pulling you up to the roof to the ceiling. I want you to just breathe, focus on breathing in and out through the nose. On the in-breath just notice the air as it comes up to the bridge of your nose. Just feel a little bit warm. And on the out-breath just notice the air as it comes out of your nostrils and perhaps onto the upper lip. And just for a few seconds I want you to just, that's all you need to do. Just focus on the breath. Now in your mind I'd like you to set your intention to go into the deep breath. Now in your mind I'd like you to set your intention to go into the heart and to open the heart chakra now. And we are talking about the heart chakra here otherwise known as the sacred heart. And the heart chakra for anyone who isn't familiar with it is in the centre of the chest. It's an energy vortex. And it kind of comes out protrudes out from the centre of the chest in the for guys. So take your consciousness into that space down into the heart chakra and just notice how it feels as you try and go into that space to go deeper and deeper. And what we're trying to get to is to that. There's a very quiet and still place, very deep in the very middle, very core of the heart. And it's a very powerful place. And eventually once you get there you'll be able to have a communication with the heart to ask it for guidance and you know science now has proven that the heart has its own mind. And the heart sees the bigger picture whereas we only see what's in front of us or what the mind perceives. The heart really is the portal to the soul it gives you. That I guess 10,000 foot view so it can lead you to places that might not seem like they're the best way for you to go but actually they are for your highest and best good. Okay so you've taken your consciousness to the heart and we just observe what the feeling is as you try to go deeper. Typically especially if you haven't done this before you find some resistance. It may feel quite challenging maybe it felt uncomfortable. Something you may find it relatively easy to go in there but especially if you haven't done it before you're going to come up against some sort of blockage. So just sense what there is there and it may just be a word. Some people sometimes say that they feel discomfort or fear or feeling of being trapped or stuck. Whatever you feel is okay there's no right or wrong everyone's going to be slightly different. So myself when I first did this meditation I actually felt like there was a bolder that was in front of my heart and it was kind of well-gauge shot and actually I sort of focused my attention on it and that's what I want you guys to do now as well as whatever you perceive as being there. It's just focus your all of your attention on it and observe it. You're not trying necessarily to change it and just get a sense of what starts to happen and we may sit with this for a few minutes now. By the way some of you may not be feeling anything, maybe feeling numbness or even nothing that's quite common as well. I want you to view those feelings exactly as that as emotions in themselves. What I usually find is that beneath or the nothingness or the numbness there is something beneath that and the ego will try everything it possibly can so you're not going to see that. So nothingness is a good way to think how this is rubbish as it's working but trust me it is. So focus in if you do have one of those nothingness or numbness just focus in on that. Do it as an emotion and allow yourself to feel whatever you are feeling. There's nothingness to feel that, it's great numbness, it lays up to feel numb. We're just going to give you a minute or so just to sit with whatever your experience is. So. So. So. Okay. So staying with your experience, some of you, some of you will have changed whatever was there initially would have changed and become something different. Perhaps changed in the emotion, I often fear to nothingness or fear to frustration. So there are often multiple layers here. What I would invite you to do is to continue working, you can press pause when I tell you in a few moments and carry on working through the layers until you feel that you've made a bit of a breakthrough and got down to a level where you feel some stillness and some peace. The first few times you do this it may be that you don't get to a level of peace and that's absolutely fine and completely normal. So maybe set your timer and you can do it for 10 minutes, 15 minutes and just focus on working through whatever layers come up. And just know and trust that over time you will be able to get to a still place much, much easier. For those of you who are still experiencing the same feelings or feeling a stuffness perhaps, again that's absolutely fine, somethings do take longer to shift than others, but again just by staying with them and observing them they will start to dissipate and shift over time. So I like anyone who still feels they want to work through some layers, you can press pause now and when you feel you've got to a place where you're ready and complete, where you've reached that still place, you can press start again and at that point I'll get the meditation to a close. Okay so press pause. Welcome back to the into the heart meditation. Depending where you've got to I'm going to give you slightly different instructions now. If you feel like you're still working through different layers but you've come to a place where it feels that you can pause the meditation now and come back to the heart meditation. back to it again tomorrow and do a bit more and that's great you can press stop now and do exactly that. If you feel for those of you feel like you have actually reached that still quite place in the center of the heart I want you to just really tune in, take a few deep breaths and just allow yourself to really feel how that feels in there. It's maybe a completely new experience for you and then where you can connect with that now. Allow yourself to feel what it means to be in the heart. The more it will make it easier for you to reconnect next time. Take a few deep deep breaths and just make a deep connection. It's a no how to do this just set your intention to make a deeper connection with the heart. Some of you might see it as a connection from yourself to the heart where you might see it. Just the heart growing or shining a bit brighter whatever you see or feel as fine. And just allow as you sit in that energy allow us the heart to basically spread that energy throughout your body. I want you to just imagine opening every cell in your body and allowing the heart to radiate its love and light into every set of your body and again set your intention to anchor as much of that energy into every cell. I'm just going to leave you and let you do that 30 seconds. Okay so whenever you're up to that's fine. Process will continue even after the meditation so don't allow that to happen. I want you to just give real great gratitude to your heart. Thank you for giving you its love and light and for making that connection with you. And when you're ready just take a few deep breaths and congratulate you come back to the room, open your eyes, figure feet, really flat on the floor and just ground yourself by pressing your feet flat down onto the ground and really come back fully into your body now. And you're ready to go back your day with a really open loving heart.