Guided Meditation for a Busy Mind: Mind, Heart and Belly

It's as if the ground of being and the lower abdomen is gently speaking to the heart area and mind area. It's okay. You can be sad. You can be scared.

You don't have to have it all figured out. Nobody knows the answer. Okay, so we will do the guided now. I'll ring the bell a few times, three times.

If you can get yourself into somewhat of a comfortable position. Okay, great. Thank you. Thank you.

What is happening right now? Look out onto the field of your mind. Look at your mind. Imagine it as a vast field of grass with spaciousness above and a sky above that.

And imagine you're sitting in the back of your head where your neck meets your skull. Place your awareness there and then look out as if you're sitting in a chair on the side of this field. And from this viewpoint, ask yourself, what is happening right now? What is happening in my mind?

Before I try to change it, before I choose if I like it or not, simply see. Can you look without expectation? Can you see without attempting to control? Can you be that which sees the comings and goings in the mind?

Can you see the thoughts arising and falling, the pains, the contractions? And at the same time, can you be the vast space sitting above the field, between the field and the sky? And how does that space respond to your thoughts? Does it fight the thoughts?

Does it grab onto them? Does it like them? Does it not like them? So once again, returning to that conscious awareness, the light of mind, sitting in that chair on the edge of the field, looking out at the field, sensing the vast space above the field, and then the sky above that.

As if that person is a focused cone of awareness and light, projecting out, seeing out into the vastness of the mind. And also, we are the space above the field, below the sky, that is being seen. Space is undifferentiated, unconditional, light, bright, airy, fast, openness. Ultimately, the easiest way to find ourselves in all of the complexities of life is to identify the paradoxical aspects of our experience in any given moment.

For example, in this practice, we are noticing that we are both a directional, alive, bright, kind of specifically motivated in a way. It has an intention, this light, right? That version of ourselves sitting in the chair on the side. And at the same time, we are the space within the mind, which is light, supportive, easily moved, bright, clear.

See if you can hold both at the same time. Good. I feel a stretching, a tension, almost a difficulty breathing in a little bit. All right, make sure you're breathing, trying to kind of expand the awareness so it holds both perspectives at the same time.

Good. And then if you can do that, then see that we are somewhere in between. We are not one or the other or both, but something else. The common denominator of the two.

And when we find that truth, that we are the thing that is the same between that focused kind of cone of light, our awareness, our consciousness, and the spacious, more airy field of the mind, that there is something the same, then we connect with that sameness, and then we drop down out of the head, out through the neck, and into the chest, right? Almost like a rock falling into a well and landing halfway down the well into the water there. Our awareness is now behind the heart, near the spine, in front of the spine, two inches below the heart, go down a little bit.

Good. And it will be a similar concept. We are both a focused version of the heart field, and we are the field itself. So let's practice from that spot.

Allow your awareness and concentration to gather. Once again, behind the heart, in front of the spine, two inches down, right? You want to be as if your back is in the spot, and you're looking forward, like a little version of you. And then I connect with that, and I feel a sense of fire, love, warmth, almost, it's almost aggressive.

It has a sharpness to it. It has a fierceness to it, right? It's not necessarily the typical love that we hear about. And then from there, we can look out into the chest, right?

Into the field of the chest. The field of the chest feels more like rolling waves of love, almost a watery kind of density to it. Maybe slightly thicker than water, but similar. And there's often this kind of movement or current.

It could be like a swirling or a cyclical current, or almost like a figure eight current, you know, or a Mobius current in the chest, right? And you're in the back watching the field, watching the movement of the waves, watching the current of the ocean of our chest. Good. Good.

And then once again, we will now leave our connection with that spot and move into the chest itself, allowing ourselves to kind of ride the currents of the chest. It's kind of rolling, circular, figure eight pattern of movement, connecting with the energies of the chest. Noticing its density, its tendency to support us, lift us up, maybe even pull us under at times. It can be both quite supportive, but also in a way suffocating or scary.

Right? It can be kind of a real sense of flow, but when we go with and agree and choose to follow the flow of the tides of our chest, it can be very supportive and stabilizing. And when we fight the flow or are afraid of feeling overwhelmed by the flow, it can be very scary and contractive. Once again, coming back to that spot, like I said, behind the heart, two inches below and in front of the spine.

This is an island, almost, in the sea of the chest and the heart. And there is a purpose, a direction. What is the intention of our heart? What is the motivation of the heart?

And then beginning to try to find the relationship between the part of our consciousness, looking out at the field of awareness and love in our chest and the actual field of awareness and unconditional love in our chest. Right? In a lot of ways, for me, the connection is that when we are looking out from that spot in our chest at the field of love, it's as if our humanness and the innate, unconditional love of the chest area and of spirit have worked together and combined to make consciousness on that level of the body.

And so it's as if our consciousness, on the level of unconditional love and heart and emotions, is staring at the very field that birthed it. Right? They are quite literally made of the same thing, though are expressed in quite different ways. Good, and trying to connect with the common denominator of the two areas.

Right? Connecting, maybe you connect with a color, you connect with a feeling tone. Maybe they both are warm. Maybe they both have the same frequency or sound to them.

And then once they connect, right? And you're holding both, then dropping down again as if you're falling backwards down the well. As if you jumped back into a big bed and you're falling with your back towards the bottom of the well. And we're falling down through the chest, down past the ribcage, down into the lower abdomen, past the belly button, and then two inches below the belly button, all the way to the back where your spine is, in front of your spine.

Once again, we will camp out in this spot. Just focusing our attention and awareness in this spot. Gathering any sort of stray attention or presence. Relaxing into it.

Feeling around in the spot. Seeing if I can trust it. Can I trust this part of my body? Does it like me?

Do I like it? Does it support me? What's my history with this part of my body? And once you feel like you have gotten a decent sense of groundedness in this part of your body, Then open your awareness out into the field of the abdomen, right?

Once again, using the visualization of a lighthouse and your consciousness is the light at the top of the lighthouse. And that is in that spot, in your lower abdomen, and you're just sweeping the light wherever it wants to go throughout the abdomen. And you're just sweeping in, and you're just kind of touching in on any parts of your abdomen. Maybe there's a density or a contraction or a sensation.

A sensation. Good. And then coming back to that spot in your lower abdomen and the imagery of the lighthouse. And you're really connecting with where the lighthouse, the base of the lighthouse, touches the ground of your being.

And connecting with that ground in this feeling into what that feels like. To me, it feels almost like, it could be like a black lava rock or a dark granite. Or some sort of very dense, heavy, stable rock. It is kind of the root and the buoy of your ship, or the ballast of your ship.

It is the roots of the tree, or the foundation of your house. There is a rigidity to it, but not in a bad way. There is a stability to it, a timelessness, and a sense of enduring quality. If you are into frequency or vibration, it has a much slower frequency or vibration.

Almost like the waves are very slow. And then once again, coming back up into the top of the lighthouse and looking out from the lighthouse into the abdomen. And what you find when you look, as you begin to see that, is there is a certain density to the energy and space within the abdomen. Similar to the ground of being, which is in the bottom of the abdomen, but not necessarily as dense, but similar.

And then moving your awareness from that spot, from the point of your consciousness, out into the lower abdomen, the field of it. And connecting with the space and the alive field that lives in the lower abdomen. To me, it feels like any sort of movement is very slow. It's not as rhythmic as the heart area.

It's quite dense. There is movement, but it is much more dense. It is on its own calm, stable, heavy, grounded. And also can be, if there's contractions, which there often can be, those contractions can be painful or rigid or very heavy or very dense.

And that is because they're built out of the energy and the experiences of the lower abdomen, which already is dense. As I connect with it, I notice this kind of overt stillness settle down around my head and the world around my head. And then also around my chest, there's this kind of this calming presence as if a parent came to a crying child and put their hand on their back. And just that action settled the cries and sobs and waves of contraction of the child.

When the ground of being in the abdomen is conscious and supportive and alive, it is like that motherly or fatherly hand coming to stabilize and nurture your own inner child, your own scared girl or boy or your own scared version of yourself. It's as if the ground of being in the lower abdomen is gently speaking to the heart area and mind area. It's okay. And as if the ground helps to settle the heart and mind, kind of feel this increased settling of the energies of the body.

And as if the ground helps to settle the heart and the mind, kind of feel this increased settling of the energies of the body. Desperate pieces, contractions, memories, sensations, busyness, all begins to fall out of the head and the heart and down. Kind of the well into the abdomen and then it kind of spirals down into the ground of being. And as these pieces of ourselves that we've forgotten or have been contracted or confused return to the ground of being and return to our own innate peacefulness and wholeness, there's this sense of relief and a little, almost a bittersweet, a little sadness and relief at the same time.

And it could be like, yes, you too, you too can come home. You too are part of the whole. You too are welcome. Good.

And then we'll just take a little bit of time in the silence to just notice how we feel. And then I'll ring the bell in a minute or two.