Understanding Abundance: Day 3

You can download the audio here.

Today we are going to sit throughout the session so sit comfortably and relax. Sit with your back straight. Close your eyes. Now relax. Relax the whole body. Relax.
Today we use two types of breathing to calm and centre ourselves. In both cases, we use Justin’s recording to pace our breathing. I am now giving you the instructions for the first part of the breathing exercise. This is what we call the balancing breath. In this breath, you are balancing the female and male energies in your body. You are also balancing the left and right sides of your brain.
The instructions for this are as follows:
Now take your right hand up in front of you and place the thump on the right nostril. You can support the arm by holding it with the left hand. Now place the thumb lightly on the right nostril and the ring and pinky fingers on the left nostril. The Pointing fingers and the middle finger slightly touch the middle of the forehead.
Make yourself as comfortable as possible and relax. Relax and be comfortable.
Now breathe in slowly and deeply through the left nostril, with the right nostril closed by pressing the thumb down. Hold the breath in and hold by closing both nostrils, and exhale through the right nostril by releasing the thump whilst breathing out. Now breathe in through the right nostril, close both nostrils and hold. Exhale through the left nostril..
We are using the instructions by Justin which you are now used to. Do this for the first few minutes until I tell you to stop the alternate breathing.
Now let us begin.
Now stop and continue sitting comfortably. Relax.
Pause
Now with your hands lightly placed on your knees or on your lap. Breathe in slowly and deeply in through the nose and out through the mouth. We are going to start the breathing exercise where you breath in through the nose for five seconds, hold for seven seconds and breathe out through the mouth for another five seconds. We do this for a total of five minutes.
Let us begin.
Now for the rest of this meditation focus your attention on your heart. Move both your hands to the heart centre and allow yourself to feel the warmth of the hands. Focus intensely on your heart centre.
Call up the most intense negative thought that you usually experience. In normal circumstances when you experience such a thought, what do you do? If you are like most people you probably go into a pattern of thinking and rethinking the same thought. Now, the body responds to the thought by generating the emotion. Sadness for example, can manifest as a strong urge to cry, a heaviness in the heart or feelings of fatigue.
Now think the thought and allow yourself to feel the emotion it brings for a moment. Feel this negative emotion. Where do you feel it? Just identify the thought, the emotion and where you feel the emotion. Do not judge the emotion. Feel it. Relax. Sit with the feeling for a moment. Be aware of it but with your attention firmly placed on your heart centre. Feel the warmth of your hands on your heart centre.
At this point we use the method proposed by Matt Khan where we love ourselves rather than concentrate on the negative stream of feelings and thoughts. Now place your focus onto the heart and tell your heart, “I love you” Can you repeat this with me “I love you” Make it more passionate “I love you” and even more passionate “I love you” . Now really feel the warmth on the heart centre and repeat “I love you” Again feel the warmth and say “I love you” Really look at the heart and tell yourself “I love you”
Now for a few moments, take in this love you have generated for yourself. Enjoy it and feel it.
For the rest of the day today, whenever anything you would normally call negative happens, turn to your heart and say to it “I love you” Say it three times. Even when confronted by somebody who wants to engage you into a negative conversation, turn your attention to you heart and tell yourself “I love you” before you calmly and positively reply them however your heart feels at that moment. Usually you get the best answer that blesses both them and yourself. You will wonder where that answer came from.