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PRACTICE GUIDE
Heart Awakening & Total Love
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Heart Awakening and Total Love

Practice

This practice takes you through core principles and discoveries about your heart
and a deep process that allows you to shed heartbreaks from the past or times
when you didn’t get the connection you needed growing up, as well as restore
the beauty and goodness of your heart. You will also get strong empowerment
from your capacity to love, to really deeply connect with others in a full-bodied
and loving way.

Body meditation
Starting with a body meditation is super key because it allows you to tap into
the felt-sense. You are feeling for any arising sensations in your heart, chest and
breasts, such as:
• Tingles
• Softness
• Sharpness
• Expansion
• Contraction
• Warmth
• Coolness
• Pressure

As you feel for these arising sensations, moment to moment, speak them out
loud because that connects your cortex with your feeling mind, giving you a full
body and brain integration which is very powerful for opening a space of
connection and truth.

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Throughout the whole practice, even after you’ve finished the body meditation
part, keep tuning in to the felt sense, i.e. what you are feeling and sensing in
your heart, chest and breasts.

If you get knocked out from the feeling, that is generally because you have a
psychic or physiological wound that your body senses being too intense for you
to feel at the moment. When you get thrown out of the felt sense, just gently
move back into it instead of pushing or judging yourself. Lovingly and with
compassion, gently soften back into the felt sense as much as possible.

If you notice that is impossible for you to go there, just keep noticing that and it
will come over time. By doing that, you create the connection, sensitivity and
safety so your body eventually lets you into felt sense.

Heart/breath process
Lying down, you’ll do a fast inhale through the nose and a relaxed exhale
through the mouth. It’s a connected breath, meaning there is no pause
between the inhale and exhale. This oxygenates the body and takes down the
cortical control, allowing you to feel more sensitized and more connected to
the felt sense inside of your body.

This process may be a little too intense to guide a client through, unless they
are really ready for a powerful awakening. It is more for you to feel deeper into
your heart and explore it in a profound and connected way.

Do 30 rounds of inhaling and exhaling, then take a deep and full inhale and
hold your breath as long as you can without feeling uncomfortable while
feeling into the center of your energetic heart, right in the center of your chest.
Feel the love, the spaciousness and whatever else is in there.

In this breath, you are specifically focusing on opening the chest and the heart,
and not on a full body breath or your belly.

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8 Directions Breath
In the soft expansion in the 8 Directions Breath, take a full inhale and feel a ball
of energy of love right at the center of your chest. As you inhale, you are
expanding your chest in the eight directions – forward, back, side to side and
diagonally out on the front and back – giving you a full expansion of this sphere
of love and energy inside of your chest. You are also physiologically expanding
your chest which releases tension from the ribcage and counteracts any
collapses of the chest.

As you inhale you are going to feel an expansion and empowerment of your
love, and as you exhale you are going to send and radiate that love, like a liquid,
tangible love, throughout your whole body to every cell and bone.

Key points:
• You are really going for a full expansion of the chest
• It’s a slow, relaxed and softening exhale
• Feel the love move

Sounding the felt sense

When you sound on the exhale, you are not trying to make a sound by thinking
what sound should come out from the heart, but rather as you inhale you get
the felt sense in the heart and as you exhale you sound out the felt sense.

Sometimes it will be a soft, subtle felt sense and other times you will get a
discharge of trauma and disconnection within your nervous system and heart,
and the sound and the movement of your body will reflect both types of felt
sense. The sounding and the movements come from allowing them to happen,
rather than you creating them. Don’t question it, just allow it to happen.

Through this process, you can release deep layers of heartbreak, abandonment,
disconnection, pain and all kinds of stuff.

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Key points:
• You are inhaling and exhaling through the mouth to really open the felt sense
in the body
• The sounding and movements will change and be different from time to time
• Don’t get lost in the story or the memory that you experience during the
breathing, instead connect to the felt sense, the sensations and feelings in the
body
• The story can be re-traumatizing
• Go underneath and beneath the sensations, to reach deeper and deeper
layers

Body Free Flow

You will still have a connected breath, through the mouth, and still sounding,
but add an exploration of movement with the felt sense.

Your hands, arms and shoulders have a really strong connection to your ability
to give and create things in a way that is deeply connected to your heart. As you
continue breathing and sounding, you will explore movements with your
hands, and then including your arms and shoulders and eventually legs as well.
You are staying with the felt sense and letting your body explore the freedom of
allowing all movements, while staying connected to the breath.

During this process you will also be invited to repeat these words inside your
mind:
• Safety
• Softness

This grounds your nervous system in feeling the possibility to connect and
express the feelings of the heart while being safe and staying soft.

As you go into the exploration, it is a safe space for you to feel, sound, breathe
and express that which allows you to really explore what is inside the heart, and
how to work with the felt sense of the heart. It illuminates what happens when
you encounter blockages or numbness and how to work with that in a

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compassionate and connected way. It allows your to heart to experience safety

and reconnection even when it’s challenging.

You learn to use your breath, awareness and sound to create a safe and
conscious container where your heart learns to open, rewiring your brain on all
levels to experience love:
• In the cortex: having loving thoughts
• In the limbic system: the feeling and experience of love
• In the primal brain: feeling love deep down in the layers of vulnerability and
the unconscious

You finish with two different practices, either lying down or sitting:

Restorative Healing
With all aspects of the Feminine
Visualize the cosmic feminine, who can come to you in many different forms:
• A goddess
• A part of nature
• A colour
• A vibration
• Your mother

Basically, anything that comes to you, let her appear in the form where you
most want to connect or re-nourish yourself. You will form an infinity loop from
her heart to yours and even if this is challenging, it restores your ability to
receive – with women and with the feminine – and to really connect with love
and heart to them.

With all aspects of the Masculine

You will do the same exact process for the cosmic masculine:
• A father
• God
• Some symbols on the inner masculine

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This process allows you to heal on a deep level and digest any pain or loss of
connection from childhood or the past that may be affecting your ability to
truly love and connect.

With all aspects of the Universe

And finally you will do the same process with the Universe.

Breast massage
Conclude this whole practice with a breast massage to stabilize this entire
experience in your breasts and heart.

If you’ve gone through a deep healing and releasing process, and if you let go of
something from the past, the breast massage will be profoundly nourishing,
allowing your body to return to a state of comfort and love.

If you are overflowing with love and goodness, then the breast massage will
also be stabilizing and create a new baseline reality for your nervous system.

Copyright 2018, Truth and Love Coaching, LLC - All Rights Reserved.