Heart Centre Meditation
Unit 2 - Master Your Energy E-course: Mapping the Energy Body
The heart is our sacred centre, where we find stillness and self-love. In this meditation you will learn how to harmonize and balance your energy by radiating light from your heart. You will release tension from your body and mind and receive deep nourishment from your soul.
- Be sitting with the spine erect
Relax and focus on your breath. Take a deep inbreath, in from the nose and out of the mouth
- Breathe the Currents up and down the spine
Now breathe in and out from the nose, slow long smooth breaths. Slow the breathing down
With the inbreath the energy rises up the spine; with the outbreath the energy descends the spine. Do this for a few times.
BREATHING IN – ENERGY FLOWS UP
BREATHING OUT – ENERGY FLOWS DOWN
Extend your focus to the core of the earth and your soul star. Anchor there.
BREATHING IN– ENERGY FLOWS UP FROM THE EARTH CORE
BREATHING OUT – ENERGY FLOWS DOWN FROM THE SOULSTAR
- Drop your attention to the belly
Breathe in and out from your hara, in the lower belly. Be sitting with your attention there and feel your root anchoring to the earth.
BREATHE IN AND OUT FROM YOUR BELLY
BREATH IN AND EXPAND YOUR BELLY
BREATH OUT AND PUSH YOUR BELLY IN
Breathe in and expand your belly
Breathe out and push your belly button towards your spine
Breathe in and expand breathe out and push your belly in towards the spine
BREATHE IN ENERGY IN YOUR BELLY
AND NOW PUSH THE ENERGY UP AND OUT OF THE CROWN
Breathing in and expanding your belly
Breathing out and pushing the energy along your spine and out of your crown
Breathing in your belly
And on the outbreath push the energy upwards
On the outbreath push the energy up your spine and out of your crown like a fountain.
ALLOW YOUR UPPER BODY TO RELAX, WHILST YOU KEEP BREATHING IN THE HARA.
Your intention is to let go of tension in the upper body.
Connect to your inner body.
Observe of what is happening in your inner body, physically and emotionally.
Where is the tension in the body or contraction or numbness.
Observe if there are any feelings or restless thoughts
You are observing and allowing.
JUST NOTICE THE TENSION AND BREATHE IT UP AN OUT OF YOUR CROWN
RUN THE UPWARD CURRENT
BREATHE IN AND RELEASE ANY TENSION OUT OF THE CROWN
- Breathe up and open your upper body
BREATHE IN THE BELLY THE WARM LIVELY ENERGY OF THE EARTH
FEEL IT RISING UP YOUR BODY
RISING UP YOUR BELLY, YOUR SOLAR PLEXUS, YOUR HEART
NOURSHING YOU DEEPLY
AND OPENING YOU LIKE A FLOWER
IMAGINE STRETCHING YOUR ARMS UPWARDS, LIKE A V SHAPE
Like trees stretching their branches, imagine stretching your arms, reaching above and opening
STAY CENTRED IN YOUR BELLY AND LET ENERGY RISE AND OPEN YOUR UPPER BODY
ENERGY DISCHARGING OUT OF YOUR SOLAR PLEXUS, CHEST, THROAT, HEAD AND CROWN
KEEP BREATHING AND OBSERVE YOUR HEART AND UPPER BODY OPENING LIKE A FLOWER
Breathe from the belly, notice how your heart is opening, how your upper body is opening by itself
Allow the energy to move by itself and discharge any tension, any hurt, any heaviness
BREATHE IT OUT FROM HEART, THROAT, HEAD AND CROWN.
OPEN, SURRENDER AND RELEASE
EMPTY TO BE ABLE TO RECEIVE….AND NOW RECEIVE
- Receive your Soul into your heart and upper body
BREATHE IN AND RECEIVE LIGHT FROM ABOVE
FROM THE SUN AND YOUR SOUL STAR
CONNECT TO YOUR SOUL STAR
AND ALLOW THE DOWNSTREAM OF ENERGY
INTO YOUR HEART, DOWN IN THE BELLY AND LEGS
Breathe the energy down into your heart and whole body
Intend your soul to occupy every cell of your body
Open your upper body like a flower
And receive the energy into your heart and the whole of your body.
In the process release any residual tension into the earth.
Surrender to the downstream of energy in your body.
- Now centre in the Heart
BREATHE IN AND OUT AND CENTRE IN YOUR HEART
YOUR HEART IS YOUR SACRED CENTRE
You are centered here in time and space
In a sacred space of light
Breathe in and out from the heart
Breathe in and receive light
Breathe out and expand light from your centre
Feel your heart centre as a point of light
A luminous dot in the centre of your heart
With your breath feel this centre and expand it slowly
Breathe in and expand
Breathe out and expand even more
BREATHE IN AND OUT FROM YOUR HEART CENTRE
YOUR HEART IS A WELL OF LIGHT
Feel your heart generating energy
YOUR HEART IS LIKE A FOUNTAIN OF LIGHT
BREATHE IN LIGHT AND ON THE OUTBREATH
FEEL LIGHT RADIATING OUT
Breathe in and when you breathe out feel the outpour of energy
Radiating to the whole of your body
Radiating out in space
Sit in the heart, in your sacred space, in silence
Highly aware of your inner body, of your inner world
- From the heart notice where the energy needs to go
SCAN YOUR BODY NOW
How you are feeling both physically and emotionally
NOTICE YOUR LOWER BODY
NOTICE YOUR UPPER BODY
SCAN THE CENTRAL CHANNEL OF THE BODY: BELLY, SOLAR PLEXUS, CHEST, THROAT, HEAD
NOTICE HOW THE ENERGY IS DISTRIBUTED
Is it equally distributed, or is it more concentrated above or below
Scan your legs and lower body, scan your arms and your upper body
ALSO CHECK THE LEFT AND RIGHT SIDES OF YOUR BODY
Keep breathing in the heart and notice where the energy needs to go
The aim is to have an equal distribution in the body
ALSO SCAN IF THERE ARE ANY HOLES OR EMPTY SPACES
AND SCAN IF THERE ARE ANY CONGESTED, THICK SPACES
The aim is to fill empty spaces and release excess energy where needed
Fill all spaces
STAY CENTRED IN THE HEART AND REDIRECT THE ENERGY TO FILL ALL SPACES IN THE BODY
Just notice how the energy moves from the heart, to fill all of your body
CHECK YOUR UPPER BODY/LOWER BODY/RIGHT AND LEFT SIDES
CHECK IF THERE ARE ANY HOLES OR EMPTY SPACES
You may need to send energy into your lower body and ground.
Or viceversa you may need to fill the space upward and lighten up, expand.
You may need to fill the right side of the body or maybe the left side.
You may need to fill an empty space, in a particular part of the body
JUST NOTICE THE ENERGY FILLING ALL SPACES IN THE BODY
Unblock stuck places
IF THE ENERGY IS STUCK SOMEWHERE
BREATHE AND SOFTEN IT UP
ALLOW THE ENERGY FROM THE HEART TO RELEASE THE BLOCK
Breathe and send the energy from the heart through the blocked space
Allow heart energy to melt any tension and clear all blocks
It may want to release physical or emotional tension.
JUST NOTICE THE ENERGY MOVING THROUGH AND CLEARING STUCK PLACES
Keep going back to your heart
IF THE MIND TAKES YOU ASTRAY, GO BACK TO THE BELLY.
BREATHE IN AND OUT FROM THERE AND RE-CENTRE YOURSELF IN THE HEART.
Allow the heart to guide you to harmonize your energy body.
YOUR HEART IS LIKE A SUN RADIATING, COMBUSTING, SOOTHING
Breathe deeply from the earth and fill your heart with energy
Breathe deeply from your soul and receive energy in your heart
FILL YOUR WELL AND THEN RADIATE TO YOUR BODY
FILL, HEAL AND SOOTHE WITH LIGHT, ONE AREA AT THE TIME
The area may be empty or achy or congested.
You may have feelings arising
Allow your breath and observe the energy
NOW JUST RELAX AND LET GO
Rest in your heart and BE THE OBSERVER
Observe your breath and allow the energy to move by itself
WAVES OF BREATHING
ENERGY MOVING THROUGH YOU
Energy is intelligent and knows what to do, what is needed
You only let go and SURRENDER
THE BREATH BREATHING YOU
You are centred in the heart and expanded in the field
You are anchored below and above
YOU ARE IN YOUR HEART AS THE OBSERVER