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The Heart Centre
Introduction & How -To tools
(1) Breath, Grounding, Relaxing and Centering (Closed)
theheartcentre
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(1) Breath, Grounding, Relaxing and Centering
(NOTE: The following four basic techniques apply to all journeys)
1-Breath, 2-Grounding, 3-Relaxing 4-Centering
Begin by finding a comfortable room or place where you will not be disturbed. Turn off your telephones, pagers, and turn down your answering machine if you have one. You can either meditate in silence or you can play any soft instrumental music preferably where there are no lyrics and recordings of the sounds of nature are also suitable. Listening to some form of background music is beneficial especially it there is any background noise over which you have no control that might otherwise disturb you. You may also want to burn some incense or light a candle to assist you and if you do, make sure that it is done safely as it will be basically left unattended for about an hour unless you have someone guiding you.
Find a comfortable chair with a back if you prefer but one where both feet can be placed flat on the floor. If your feet don’t touch the floor, get a book or a number of books or anything else to be able to support the bottom of your feet. If you desire, you can also sit on a cushion on the floor or directly on the floor if you are comfortable with that. It really doesn’t matter as long as you can remain in this position for an hour or so without major cramping up or having to make any major movements as that will tend to bring you out of your altered state, especially when you are first beginning to learn how to meditate. If you do drift out of your meditation, simply re-focus yourself to get back to where you were, or to a place you remember and start from there.
I’ll mention this here and again later. If other thoughts, feelings and emotions come up any time during this process, acknowledge them, and ask them to join you on your journey that you are now preparing yourself for. Also state that if they are the ones that need to be looked at or healed, that they present themselves at the appropriate time.
You might also find that you come out of your altered state because of what you were experiencing, when this happens allow yourself to express whatever emotions need to be expressed in the moment or when you feel more comfortable to do so if you are say in a group setting.
Finally it goes without saying but must be said, and that is to be sure that you go to the bathroom before you begin if you feel that you wouldn’t last the hour or that it will disturb you in the process.
An important note that I need to stress before you begin. If for whatever reason you are abruptly disturbed or startled from your meditation or journey and you’re not able to continue for whatever reason, then before you decide to terminate your meditation or journey, pause for a moment and verbalize the following intent… “I bring back all my power and essence pertaining to the Earth plane and this physical body in the here and now.” If you are leading someone or a group; simply re-word that intend to suit the situation. This verbalized intent will help return you to your full conscious state. If you don’t bring these parts of you back, you’ll feel scattered and disoriented until they slowly return by themselves. You can further assist the process by re-grounding yourself, clapping your hands together three or four times, jumping up and down, or by washing your hands and face.
Another comment I’d like to make here is that you can use the first two techniques of breath and grounding, in a simplified form to ground yourself during your daily activities, when you feel scattered and not all present. By simplified, I mean that maybe all you need to do is to take a couple of deep breaths while visualizing your feet in water.
So now, if you are ready lets begin by getting comfortable, loosen any tight or constricting clothing, make sure that you are warm, and close your eyes.
1-Breath: Once you’re comfortable, bring your conscious awareness to your breath. Feel yourself breathing in and out, inhaling and exhaling, becoming aware of how your body feels when it is breathing, breathing deeply into your diaphragm. (Pause to allow three or four breaths) Now focus on your breath by slowly breathing in through your nose to the count of four and slowly exhaling through your mouth also to the count of four and continue to do this a few times. (Pause again to allow three or four breaths) Now slowing down again, inhale through your nose to the count of four, hold your breath to the count of four, and then exhale through your mouth to the count of four and hold to the count of four and then repeat the cycle. (Pause) You can keep repeating this cycle or if you so desire, you might want to lengthen your counts or shorten them if you feel strained. Let yourself feel and be aware of your breath and how it feels to your body. If you feel like it you may also reverse this cycle, that is, breathing in though your mouth and out through your nose, or you can just breathe through your nose or your mouth; it really doesn’t matter, do what feels comfortable for you as you focus on your breath. (Pause for two to three minutes) Now allow your breathing to return to its natural rhythm, to what is comfortable for you. (Short pause)
2-Grounding: Now bring your consciousness to your feet, wiggle your toes and feel them move. At this point visualize yourself ankle deep in water, it can be at the sea, lake, stream or wherever you imagine. (Short pause) Now imagine yourself wiggling and moving your feet, feeling them sink into the sand beneath the water and connecting you with the Earth. If water doesn’t feel comfortable for you, then visualize yourself as a tree and feel yourself putting down roots from the bottom of your feet, into the Earth as deep as you feel you need to go to feel connected to the Earth. Feel a deep sense of peace coming over you now as you connect with the Earth. (Pause)
3-Relaxing the body: Now that you’re grounded, bring this Earth Energy and the feeling of peace and relaxation up into your feet, relaxing your feet, ankles and calves, feel them relax (Short pause) As you feel the energy flowing up from the Earth and into your feet, at the same time, allow any mental thoughts that you have of your meditation process to flow down through your body, into your feet and then into the Earth. If other thoughts, feelings and emotions come up any time during this process, acknowledge them, and ask them to join you on your journey that you are now preparing yourself for. Also state that if they are the ones that need to be looked at or healed, that they present themselves at the appropriate time.
(Short pause) Now allow this energy to move up to your knees, feel them relaxing. (Pause) Now slowly moving up to your thighs, feel them grow limp and heavy as they relax. (Pause) Now moving this energy up to your hips and feel your hips relax, feel you whole lower body relaxing and connected to the Earth. Again, allow any mental thoughts that you have of your meditation process to flow down through your body, into your feet and then into the Earth as you feel this peaceful and relaxed energy moving up into your body. (Pause)
Now, allow this energy to move slowly up your back, your spine and feel your back relax. (Pause) Moving slowly now all the way up your spine to your shoulders, move your shoulders slightly and feel them relax. Feel the physical tension that you are holding there dissolve and drain down through your body and into the Earth. (Pause) Feel your back and shoulders relaxing, growing lighter and heavier at the same time and becoming peaceful. (Pause) Now bring your awareness to your neck, move your neck and head slightly, feel the physical tension in your neck and jaw, move your jaw, yawn if you like and feel your neck and jaw relax and release the energy they are holding. (Pause) Take a few deep breaths and just let any thoughts of you mediation process flow down though your body and into the Earth. At the same time feel the Earth energy moving up your body relaxing it, and feel your body connected to the Earth (Pause) Now relaxing your mouth, your lips, even your teeth are relaxed. (Short pause) Your cheeks, your face, your eyes and eyelids are relaxed. (Short pause) You’re feeling at peace, drifting deeper and deeper into total relaxation yet fully conscious and aware. (Short pause) Now slowly moving your awareness up to your forehead, scalp and even your hair, and allow them to relax. (Short pause) Now moving down the back and side of your head, relaxing your ears and moving into your neck and down to your shoulders again, feeling them relax even more (Short pause) Now moving your awareness down into your arms, feeling your arms and elbows relax. (Pause) Now moving down further to your wrists and hands, to your fingers and even your fingernails are feeling relaxed. Feel your hands and arms growing heavier and heavier yet lighter at the same time as they relax. (Pause)
Now feel your whole body relaxing as you go deeper and deeper, feeling more at peace and in tune with your body. (Short pause) Now bring your awareness to your internal organs, your brain, your lungs, liver, kidneys, spleen, intestines, and as you do, feel them also relax. (Pause) Now slowly scan your body and if there is any part of your physical body that still doesn’t feel relaxed, simply bring your consciousness there and allow it to relax. Now bring your awareness to your heart, your Heart Centre. Feel it beating. Feel its rhythm as it pulses with life. Feel the life force of the blood as it flows from your heart to all parts of your body and then back again to your Heart centre. Now take a moment to be with your body, feel the energy flowing though it. Now feel the love connection between the Earth, your Body and your Heart Centre. (Short pause)
4-Centering: Now with your physical body relaxed, you’re going to leave your Heart Centre and begin your journey. Now slowly move your awareness up to your third eye, located behind and slightly above your eyes and between your ears in the middle of your head. Feeling safe, secure and at peace, resting comfortably and relaxed. (Pause) This place, this centre of consciousness will be the starting point, as well as the ending point of your journey. (Pause) In the course of this journey, make it your intent and give yourself permission to express any emotions you may feel and to also to ask questions or to express your observations if you so choose. (Pause)
This concludes the Breath, Grounding, Relaxing and Centering portion of your journey. This technique will be used with every journey in this book so if you learn it for one, you’ll learn it for all. It’s at this point, where you would state your intent for the specific journey that you desire to experience.
Last edited by shenreed, 12/Jul/2007, 8:15 pm
22/Jun/2003, 7:59 pm Send Email to theheartcentre Send PM to theheartcentre
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