Danielle explains the purpose of the meditation—dropping from the mind into the heart—and invites you to get comfortable, seated or lying down, with a straight spine and supportive props so you can remain still.
Danielle explains the purpose of the meditation—dropping from the mind into the heart—and invites you to get comfortable, seated or lying down, with a straight spine and supportive props so you can remain still.
You are led to tune into the breath and to progressively relax the legs, torso, neck, face and hands, scanning for tension and settling the body to become present.
The guide introduces a white light above the head and instructs you to inhale to expand it and exhale to let it flow down the back of the throat into the heart, repeating the visualization and noticing any color or shape.
You are reminded to welcome images that arise, broaden the felt sense of the heart outward, and repeatedly bring the light back down when the mind wanders, using a few more breaths to anchor the practice.
The practice ends by bringing hands to Anjali Mudra at the heart, offering gratitude for taking the time to tune in, a short chin tuck/Namaste, and a friendly sign-off with contact invitation.
Hello everyone, Danielle here to give you another meditation on dropping from the mind really into the heart or how to get into our heart space more often. This meditation will help you feel that and land there more often in your day-to-day activities. So whenever you're ready, you can get comfortable, you can lay down, you can sit up. The goal is to have your spine straight. In meditation, the goal is to be seated. But the biggest thing is I want you to feel comfortable, okay? And to be able to be still.
So you can lean back against a wall, have yourself propped up, sit on a pillow or bolster or blanket. Sometimes it's better to have your hips a little higher. All right, so close your eyes or gaze at a spot, whatever's comfortable for you. And it's just first tuning in to your breath, noticing it flow in, and out. Breath flowing in and out. We just start bringing awareness then to the legs. Just relax your feet, relax your calves, your knees, your upper thighs, your hips. Relax your torso, your shoulders.
Gently soften down your back. Relax your upper arms, your elbows, your forearms and wrists. Relax your hands, your fingers, thumb. Relax the front part of your neck, the back part of your neck, your cheeks, and really the tiny muscles around your eyes. Relax your forehead and crown of your head. And scan your body for any areas of tension. It could be again your jaw, shoulders, even like your hands or feet. Relax, soften. It allows you to be able to tune in. And there's a lot of access just through your physical body, getting present to your physical body.
A couple more breaths just to settle in. Just above your head, just notice a light or a white light shape. Inhale, you let it expand. Exhale, just get present to the space above your head. More like thinking, task oriented, doing, planning. It could be worried about something or even planning for the future. Just notice that space. And again, on your next inhale, let that light expand and exhale, let it drop down through your head to the back of your throat and land in your heart space. Inhale again, bring that light above the crown of your head.
Let it expand and exhale. Let it flow down through the crown of your head, through the back of your throat and land in your heart. Two more of those. Inhale. Notice the space above your head and exhale. Let it flow the back of your throat into your heart. Inhale big light above the crown of your head and exhale. Let it flow through crown of your head, back of your throat, into your heart. Now, keeping that space of light at your heart, inhale, let it expand. And exhale, stay at your heart. Inhale, let it expand.
And exhale, let it stay at your heart. Notice if it changes shape or color. Pink or red or green. Again, the word here is just to bring that energy from mind, thinking into heart, being, truth, intuition, and wisdom. Really land at your heart. If it flows again back up into the mind on an exhale, just let it flow back down the back of your throat into your heart space. Maybe notice your heartbeat. Not only can the front, but let that heart expand to the back, the back of the room, the space you're in or the left side of the room, the right side of the room.
Maybe an image arises and shows up for you. Just welcome it in. And again, if you wander back up into mine, bring that light energy above the crown of your head and exhale, let it flow through the back of your throat and land again in your heart. Just bringing the attention back down into the essence of your inner wisdom, your truth into your heart. This can become a practice of tuning in, dropping in. And then from that dropping in allows you to expand out more. It takes the journey inward. Three more breaths.
Either keep that energy, that focus at your heart. If it again wandered back up. With that exhale, let that light flow through the crown of your head, back of your throat and into your heart. Two more of these breaths. Again, bring your hands to Anjali Mudra. This is mudra of the heart. You can press your thumbs into your heart, press your heart into your thumbs, really connect here at your heart. Thank yourself for taking the time to tune in, dropping in from mind thinking to heart wisdom and truth.
Inhale. Exhale, slightly tuck your chin. You can say Namaste. Good work, my friends. My name is Danielle. Questions, comments, feedback on any of this meditation. Please reach out. Have a blessed day.
