This is a sample script for the Heart Chakra Meditation, which is annotated to explain the reasons for each part. Please do not read or memorize it as a script. Read a small portion of it, and then close your eyes and do the portion that you just read. Repeat this process until you’ve finished the meditation. Then try it again.
When you know the gist of the meditation, try it spontaneously, allowing different versions to emerge. Notice whether these different versions serve different needs. In groups, you may find that you add elements that address another person’s needs, even if you didn’t know about them.
Let’s close our eyes and focus on the warm place in the center of our chest—your heart chakra. Breathe deeply, and intend that the energy of your breath enters into your heart.
(Two breaths)
As you breathe in, imagine or sense that white Yang energy from the sun is entering the top of your skull and descending down your spine to feed the glowing heart center.
(Two breaths)
This Yang energy is the power of action, will, intention, and movement.
(Two breaths)
As you exhale, imagine or sense that blue Yin energy from the earth is entering your spine at its base. This energy rises up your spine to nurture the energy ball that’s growing and glowing in the heart.
(Two breaths)
This Yin energy is the power of intuition, stillness, and receptivity.
(Two breaths)
Breathing in Yin and Yang energy, you nurture and feed the heart with every in breath and with every out breath.
(Four breaths)
As you’re breathing all of this energy into your heart, imagine or sense that the ball of energy in your chest is growing warmer and expanding in size to fill your entire chest.
(Two breaths)
Allow this ball of energy to move up into your neck and down into your belly.
(Two breaths)
The glowing energy moves up into your head and down into your legs and arms.
(Two breaths)
It moves up to your higher self chakra which is just above your head and down into your fingers and toes.
(Two breaths)
And it now fills your entire aura, surrounding you with warm, glowing heart energy.
(Four breaths)
(Used on Skype.) Now in your mind’s eye, imagine that the other participants in the group are with us in a virtual room.
Imagine or sense that you can see the auras around each of the other people in this group. Notice how each person’s aura is slightly different in size, color, and shape, reflecting our uniqueness.
(Four breaths)
Rub your palms together to stimulate your palm chakras. Hold your palms up towards the other members of the group. Send each one of them energy from your heart. Feel the energy that they send to you.
(Four or more breaths)
In your mind, invite one or two people that you love into the center of the circle. Send energy to your guests in the circle.
(Four breaths)
Send energy to everyone else’s guests as well. Notice that you’re sending love to people who you don’t know.
(Four breaths)
All of the guests join us on the perimeter of the circle. Now invite a difficult person into the center, someone who troubles or annoys you. Send energy to your guest.
(Four breaths)
Now send energy to all of the guests in the center of the circle.
(Four breaths)
These new guests also join us on the periphery of the circle. Keep pumping energy into the circle to nurture everyone, including all of the guests. Notice how much energy you’re pumping through your heart.
(Four breaths)
Imagine or sense that the energy of this group is radiating out to people in your immediate vicinity.
(Two breaths)
Pump more and more energy through your heart. Send it out a little bit further. Perhaps it now reaches people that none of us know.
(Two breaths)
Keeping pumping more energy through your heart, and let’s send energy further and further out. Perhaps to the neighborhood…
(Two breaths)
The city…
(Two breaths)
The region…
(Two breaths)
The state…
(Four breaths)
The energy is now reach plants, animals… Parts of the oceans…
(Four breaths)
Imagine that the energy is reaching the entire planet. Every human…, every living thing…
(Four breaths)
Notice how it feels to be pumping this much heart energy out into the world…
(Four breaths)
…and now, bring all of your focus back to the people in the group. Focus all of that energy on just the people in this group.
(Four or more breaths)
And so it is…
Cougar
deltadoster
The Joyful Wisdom Community 