Hello, beautiful soul, and welcome to Meditate with Mandy. I’m Mandy, and I am so excited to be sharing space with you today.
Wherever you are, get cozy, get comfy in your space. Make it feel like home to you. And then, when you’re ready, flutter your beautiful eyelids closed like butterflies and take a deep breath in through your nose and let it out through your mouth. Another one in through your nose and out through your mouth. Two more in through your nose. Release everything through your mouth. Last one in through your nose and let it all go through your mouth.
Nice job.
Now settle in with nasal breathing, in through your nose and out through your nose at your own pace. You can let it be a little loud, a little wild at first as the body self-regulates and melts down into the posture or the position that you’re in. Or your breath may rapidly cool, it may get quiet and rather still, all on its own.
Whatever the case, however it settles, let it be.
Let yourself be breathed by the universe, your body the instrument.
Take a moment to look at areas of your body that might be tight or clenched, and let your breath paint over them as if the body were canvas and the breath were brush. The melting paint of relaxation comes and sweeps away the tension.
And then gently settle your awareness on the center of your chest. You can place hands here if that’s comfortable, but bring your awareness to your upper sternum, and behind that, that sacred space where life force animates you and the brilliant white light of bliss beams.
Breathe into this space for a few moments. And if your mind wanders away, just gently bring it back and settle once more on that light.
Feel that heart center wide and spacious and bubbling with love.
Remember, my sweet friend, imagination is intuition. So infuse your practice with this play of visualization, of perception, as if you can truly feel your heart opening, as if you can truly sense and see in your mind’s eye this white glow there, a beacon, a magnet, and a lighthouse.
Let this home space give you something just now.
Before we move to our next destination, take a moment to just accept the love that your heart holds for you.
Breathing in through your nose and out through your nose.
[Silent interlude]
Beautiful, my sweet friend.
We’re going to complete this meditation in a new destination.
So let your awareness begin to shift from your heart center as if it were climbing an elevator, riding in one rather. And with your gentle inhale and exhale through your nose, see your awareness riding up your chest, up higher, up the sternum until it reaches the collarbone and the throat.
Your awareness passes through your throat ever so lovingly, traveling up, up, up, past the back of the mouth and neck, up past the sinus opening, up, up, up, right to the center of your brain, toward the top, almost near the skull and scalp, but rooted nice and safely between the two hemispheres of the brain, the corpus callosum.
And you may feel your eyeballs point upward, as if to look at this space or to somehow become closer to it.
And that’s beautiful.
That’s perfect.
Let them.
You’ll feel the entirety of your body point itself where your awareness is. So it’s like your entire interiority all points up.
But it’s easy.
It’s soft.
No straining.
Easy breaths in through the nose and out through the nose.
And perhaps the most gentle smile comes to rest on your lips, just for a moment.
As your awareness rests here, top center of the brain, you’ll feel this space light up just as your heart does so often when we practice.
The truth is, wherever your awareness goes, it brings that light.
So watch this space light up. And as you breathe in through your nose and out through your nose, feel that same quality of spaciousness.
Now find your head.
Find your brain.
Your mind.
And because we’ve been practicing so much in the heart, you now have this incredible ability to bring the same love that you feel bubbling in your heart space through the vehicle of your awareness, since we dip our awareness into it so often.
You can actually bring that quality to your brain, to your mind.
And this is where things start to get real, real potent.
You may have ecstatic experiences recreating this very moment in your future free time. But as we bring the loving quality of our heart into our mind, we begin to unlock some very interesting somatic, biological reactions in our body.
They are beautiful.
They are safe.
They are blissful.
And they happen when you least expect it.
The best way is just to play in ease.
So let’s continue to breathe in through our nose and out through our nose and sit for just a few more moments basking in this space in our mind.
Your thoughts will wander away or get intensely hyper-fixated. Either way, smile, bring them back to the easy awareness, and just feel that white, spacious, loving light sit right between the two hemispheres of your brain.
Let’s play.
[Silent interlude]
Beautiful, my sweet friend. Beautiful.
Gently travel your awareness back down the elevator, back down from the center of your brain, back down to the back of your head, behind the eyes, down the brainstem.
Awareness travels back down through the throat, the neck, back down to the spine, and then shifts to the front of the chest and reaches home in the center of the chest.
Broad expanse.
Breathe in through your nose and out through your nose, and feel that warm, familiar, loving feeling.
You are so safe.
So worthy.
You did that perfectly.
Even as you leaned this way and that way, and maybe felt perfectly or tried to feel, it’s all a process, my sweet friend.
And your attention and intention make it magic.
True magic.
When you’re ready, let’s take four deep breaths in through the nose and out through the mouth. I’m going to focus my breathing on my heart, but you are welcome to focus anywhere that feels beautiful to you.
Let’s take our first deep breath in through the nose and out through the mouth. In through the nose and out through the mouth. In through the nose and out through the mouth. In through nose. Out through mouth. Last one, big breath in through nose and out through mouth.
Perfect.
Let your breathing regulate.
All is well, beautiful soul.
You are learning that, in the words of John Mayer, your body truly is a wonderland.
And there are so many places and spaces to explore.
Infinity is accessible through your awareness, and every single point and juncture in the body opens a new superpower.
If you’ve been popping along for our daily meditations for a while, you are beginning to have superpowers open and come online that you didn’t even know you had access to.
And if you’re just getting started or finding your way here:
Welcome home.
It is through this daily practice and this love of the magnificence that is you that we awaken your highest potential.
As always, thank you for joining me. It is an honor.
When you’re ready, flutter your beautiful eyelids open like butterflies, like butterfly wings batting in the wind, and take in your world.
It is so lucky to have you.
We are so lucky to have you.
Thank you for advocating for yourself and loving on you.
Until we meet again, I am sending you all of the love that I’ve got. It is always more. It is never less, because you are so very worthy of it.
Bye for now, my sweet, sweet friend.