A Grounding Meditation to Start Living From Your Heart

    —
December 21, 2020

I would like to open with a grounding meditation. Feel free to listen to the meditation here or you can read along with the text below.

If I may, I’d like to guide you someplace warm. To an island not too far away. It won’t take much effort, just a few conscious breaths. And all I need for you to do is to stop. For this moment, stop seeking, stop solving, stop gritting and grinding. All you need is to close your eyes and receive. 

Quiet now, like water or sand. Settle now, like dusk and dew drop. One breath in, one breath out. One breath in, one breath out. Reorient yourself to face toward what is immovable inside you. Just look now. Trust and you shall see. It is there, to the left of your right lung, tucked just under your left rib, a warm small island, beating like a drum.  If you stand here long enough, you will feel the song inside being written, maybe even prayed over you. Moment by moment, it never stops. 

Can you feel you are unlacing something? Or better, something is unlacing you? Can you feel the fight stopping? The fear quieting? Can you feel your edges becoming more like wind or water, rather than shale and stone? Can you feel the light coming? The waves of warmth rising? 

Now move into this current of grace that your heart has created for you, and feel the great hush wash over you. Feel the substance of love holding your very atoms together. This is your heart, dear one. Never forget this is yours. Kneel here, whenever you are thirsty, whenever your feet are tired, or your hands are sore. Kneel here when you can’t see love any longer. Kneel here, dear one. Reorient yourself toward what is immovable in you.

My new book, Heart Minded: How to Hold Yourself and Others in Love, was written to help remind us, reconnect us, reorient us with our hearts. Through story and guided meditation, I lead you through the fraught and sometimes frightening places holding you separate from your heart. It is a journey of healing that teaches you how to see and feel not from the mind, but from the wise seat of your very heart.

Now more than ever, we are being asked to move into the consciousness of the heart. Where love, compassion, “at-one-ment” become our governing virtues. When we see through the eyes of the heart, when we become heart minded, we stand as a beacon of light, burning back the dark.

Please join me in the heart-minded revolution. 

This originally appeared as an author letter to the Sounds True audience from Sarah Blondin.

 

sarah blondinSarah Blondin is an internationally beloved spiritual teacher. Her guided meditations on the app InsightTimer have received nearly 10 million plays. She hosts the popular podcast Live Awake, as well as the online course Coming Home to Yourself. Her work has been translated into many languages and is in use in prison, recovery, and wellness programs. For more, visit sarahblondin.com.

 

 

 

 

 

 

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Learn More

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Sarah Blondin

Sarah Blondin is an internationally beloved spiritual teacher. Her guided meditations on the app InsightTimer have received nearly 10 million plays. She hosts the popular podcast Live Awake, as well as the online course Coming Home to Yourself. Her work has been translated into many languages and is in use in prison, recovery, and wellness programs. For more, visit sarahblondin.com.

Author photo © Britgill Photography

Also By Author

Building the Bridge Between the Heart and the Mind

How can we drop what we are holding on to, if we do not first look for the hand that is grasping so tightly?

Have you ever noticed that you have two distinctly different personae and tend to vacillate between them?

One is very rigid and concerned with the outcome of everything. It worries and frets, its gaze mostly downcast. It doesn’t rest easily, even keeps you up at night sometimes. It acts almost like a dog chasing its tail. It circles obsessively over every detail and unknowable outcome, chasing the same things in a constant repeated pattern. It is cunning, convincing, and tyrannical in nature. It is feverish and ungrounded. Changing, morphing, and flopping from one story or idea to the next. This is your unharnessed mind. The persona you take on when your mind is not connected to the compass of the heart.

For most of us, that’s the dominant persona. But the other aspect of you, as if by some divine intervention, will from time to time slip past the censor of the mind and cheerfully take over your being with its boundless and uninhibited spirit. This personality doesn’t worry. Its face is often lifted, looking in wonder at the shifting sky and swollen moon. Lips curled into a slight smile. It is fluid and flowing, as if it’s on a river of unending joy. It acts like water and reflects light. You feel buoyant. This is your heart-centered self, your true self.

Because most of us moved into our mind long, long ago as a way of protecting our hearts, we now live most of our time in that rigid, concerned first persona. Without even realizing it, we allow our minds to stand between us and our true nature. We have no (conscious) idea how much our minds are acting as a defensive block against our soft and tender core, constantly at work trying to find ways to keep us from feeling, from hurt, from heartache. The price we are paying, however, is that we are also kept from accessing source.

In order to be heart minded, we need to bring the heart and mind into harmony and partnership with one another. For this to happen, we have to train the mind not to fear and close off from the heart, and instead, serve our heart and implement its wishes. In order to do this, we have to undo our mind’s association of feelings of the heart with hurt and harm. In situations that would ordinarily have us retreat or retaliate, we need to remain conscious of what’s happening and choose to soften and lean into our heart’s center. Each time we practice this softening, we send a new message to the mind that signals that we are safe, willing, and wanting to live in this more open, more sensitive way.

Over time, if we are resolute in our intention to step into our heart, our mind will become less rigid in its defenses against feelings and tenderness, and gradually we will become more heart centered.

Remember, we are not trying to pit the heart and mind against one another; we are trying to marry their aptitudes.

Let’s say a wave of anxiety washes through you. You notice your mind begin to race and attach to fearful thoughts. The anxiety then morphs into panic, which courses through you and makes you feel like jumping out of your skin. You begin reaching for an escape, resorting to some form of substance or distraction that can act as a numbing balm.

What just happened? Because you avoided your distress, you are only slightly comforted. A part of you remains braced under the distraction, in fear of the next time this could happen. Your mind’s instinct to protect and defend has been confirmed.

Your heart is neglected and still aching.

But let’s say a wave of anxiety washes through you and instead of looking for an escape route, you go to a quiet room to confront the feeling. You let go of the notion that something is wrong and respond as if something very right is taking place. You know some part of you is calling out for your love and attention.

Let’s say you close your eyes and open your heart to the bigness of the feeling. You create space around it simply by looking without resistance at its contours. You know the only antidote is self-love and hospitality. The mind stops racing away from the distress, which makes room for the heart to begin healing and soothing the body. Your mind learns a new route. You are gifted with courage and resilience.

The only difference between these scenarios was one simple choice: to remain a bystander as the mind continues to ignore the call of the body and heart or to act in ways that support leading from the heart, so the mind can follow.

The two can be wonderful allies if we let them.

As we become heart minded, we begin transforming our human experience from something out of our hands to something very much in them. We begin to cultivate joy instead of haphazardly stumbling upon it when we are willing.

Each moment, our bodies are counseling us to make choices that bring us closer to love. The wisdom of the heart and body is there for us, always, if we listen and let it lead.

For a guided practice in learning to stay in our hearts during difficult times, follow along with Sarah in this video.

 

This is an adapted excerpt from Heart Minded: How to Hold Yourself and Others in Love by Sarah Blondin.

 

Sarah Blondin

Sarah Blondin is an internationally beloved spiritual teacher. Her guided meditations on the app InsightTimer have received nearly 10 million plays. She hosts the popular podcast Live Awake, as well as the online course Coming Home to Yourself. Her work has been translated into many languages and is in use in prison, recovery, and wellness programs. For more, visit sarahblondin.com.

 

 

 

 

 

Learn More

Sounds True | Amazon | Barnes & Noble | Bookshop

A Grounding Meditation to Start Living From Your Heart

I would like to open with a grounding meditation. Feel free to listen to the meditation here or you can read along with the text below.

If I may, I’d like to guide you someplace warm. To an island not too far away. It won’t take much effort, just a few conscious breaths. And all I need for you to do is to stop. For this moment, stop seeking, stop solving, stop gritting and grinding. All you need is to close your eyes and receive. 

Quiet now, like water or sand. Settle now, like dusk and dew drop. One breath in, one breath out. One breath in, one breath out. Reorient yourself to face toward what is immovable inside you. Just look now. Trust and you shall see. It is there, to the left of your right lung, tucked just under your left rib, a warm small island, beating like a drum.  If you stand here long enough, you will feel the song inside being written, maybe even prayed over you. Moment by moment, it never stops. 

Can you feel you are unlacing something? Or better, something is unlacing you? Can you feel the fight stopping? The fear quieting? Can you feel your edges becoming more like wind or water, rather than shale and stone? Can you feel the light coming? The waves of warmth rising? 

Now move into this current of grace that your heart has created for you, and feel the great hush wash over you. Feel the substance of love holding your very atoms together. This is your heart, dear one. Never forget this is yours. Kneel here, whenever you are thirsty, whenever your feet are tired, or your hands are sore. Kneel here when you can’t see love any longer. Kneel here, dear one. Reorient yourself toward what is immovable in you.

My new book, Heart Minded: How to Hold Yourself and Others in Love, was written to help remind us, reconnect us, reorient us with our hearts. Through story and guided meditation, I lead you through the fraught and sometimes frightening places holding you separate from your heart. It is a journey of healing that teaches you how to see and feel not from the mind, but from the wise seat of your very heart.

Now more than ever, we are being asked to move into the consciousness of the heart. Where love, compassion, “at-one-ment” become our governing virtues. When we see through the eyes of the heart, when we become heart minded, we stand as a beacon of light, burning back the dark.

Please join me in the heart-minded revolution. 

This originally appeared as an author letter to the Sounds True audience from Sarah Blondin.

 

sarah blondinSarah Blondin is an internationally beloved spiritual teacher. Her guided meditations on the app InsightTimer have received nearly 10 million plays. She hosts the popular podcast Live Awake, as well as the online course Coming Home to Yourself. Her work has been translated into many languages and is in use in prison, recovery, and wellness programs. For more, visit sarahblondin.com.

 

 

 

 

 

 

book cover

Learn More

Sounds True | Amazon | Barnes & Noble | Bookshop

From Our Shadow and Into the Light

In its role as protector, the Shadow of the Mind instills fear when adversity strikes or when we try to grow beyond what we are used to, even if we are stepping into something we have long dreamed of. To the Shadow of the Mind, expansion means risking harm and hurt. In its great valor, it tries to override our aspirations by berating and belittling us or by keeping us caught up in anxiety-producing thoughts. It does this in an attempt to keep us safe. It will try to stop us from evolving and changing. It will do whatever it can to prevent us from following through with our deepest calls and dreams.

When we are not aware of the shadow’s ways, we can become its captive and find it hard to move freely in our lives. Kim, a student of mine, told me that when lying on the floor for meditation, she would often feel overwhelmingly vulnerable. Being undefended, open, and receptive was so difficult. She recognized all the ways her body was contracting in “an effort at self-defense.”

The revelation both startled and humbled her. Before this moment, she hadn’t seen how her shadow was holding dominance over her body, but once aware, she was able to release it. This brought her to tears. Kim, like so many of us, was operating under the force of this shadow, and did not even realize its grip. We do not realize we are in an almost constant state of bracing ourselves, rather than opening up to our life.

When something in our life falls, ruptures, or shifts; when challenge or change sprawls forward; when a condition isn’t met; or our perceived safety and comforts are threatened, the Shadow of the Mind rises up and assumes dominance. It rises up when grief knocks on our door. When we sit down to meditate and breathe and feel fear coming to the surface as we begin to meet ourselves. When life says that the ground you are standing on is not as solid as you thought. When a lover leaves, or a trust is betrayed; when an angry or harsh word guts us. Even when a love is realized, when dreams manifest, the Shadow of the Mind shows up to maintain safety and order. It tries to divert us from touching down in these places. It is what we hide behind most days and what stops us from living an emboldened life.

But here’s the thing: you have the ultimate say. You get to say no, I am ready to face all the risks in order to live a more fully embodied and alive life.

It’s worth pausing here to recognize that you have always held this power. The Body of Light has been there all along. But you need to relieve the shadow of its duty before you can give the wheel to your Body of Light and let it steer the ship.

Join Sarah in a guided practice to find your Body of Light in this video, From Shadow to Light.

This is an adapted excerpt from Heart Minded: How to Hold Yourself and Others in Love by Sarah Blondin.

Sarah BlondinSarah Blondin is an internationally beloved spiritual teacher. Her guided meditations on the app InsightTimer have received nearly 10 million plays. She hosts the popular podcast Live Awake, as well as the online course Coming Home to Yourself. Her work has been translated into many languages and is in use in prison, recovery, and wellness programs. For more, visit sarahblondin.com.

 

 

 

 

book cover

Learn More

Sounds True | Amazon | Barnes & Noble | Bookshop

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Sound healing is not just about audible frequencies, but also about rhythms and the frequency of rhythms within the body.  The breath is one of the most fundamental rhythms we can access for reducing stress and restoring peace within the body.  

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Go ahead and get into your meditative position, whether sitting or laying down.  For best results, I recommend at least 3-5 minutes of toning or humming to really give yourself time to get lost in the sound.  

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Nicholas Penn, 1:11 Sound Healing

Nicholas Penn is a life-long musician, producer, and sound therapist with a certification in Sound Healing through Globe Sound Healing Institute.  Nicholas is passionate about educating and empowering individuals to access the gift of their own voice to restore peace and improve wellness for themselves and loved ones.  He is also a producer for Sounds True and leads strategy and content creation for the Sounds True YouTube channel and Eckhart Tolle Spotify Channel.  Learn more at 111soundhealing.com   

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