Heart Breath

In this meditation, the breath becomes a bridge between body and heart. Through gentle, conscious breathing, we allow the natural rhythm of inhalation and exhalation to teach us about surrender, renewal, and trust.

Each breath carries a quiet cycle of birth and release. As we breathe through the heart space, we learn to let go of what has completed its journey and to receive what is emerging with tenderness.

This practice supports nervous system regulation, calms the mind, and reconnects us with life’s natural flow—reminding us that healing often happens when we allow the breath to breathe us.

Rosemary Merán: Voice and Meditation
Juan Dahik: Music

Transcript

Heart Breath Meditation In this meditation,

We will focus on bringing more awareness to our heart center by inviting ourselves to open as we observe with stillness and curiosity the feelings and sensations around our heart center.

And now,

Sitting comfortably,

Cross-legged or leaning your back against a wall,

A chair or a couch,

Let's focus our inhale in the space outside of the body,

Directly in front of our chest,

Taking our awareness deep inside our heart center as we end the inhale deep inside the body.

And then the exhale begins in the heart space deep inside the body and ends in the space of it in front of our chest,

Noticing how one breath ends and another one begins.

Inhale in the space in front of your chest outside of your body,

Taking your awareness deep inside your chest with the inhale,

And with the exhale your awareness now goes to the outer part of your chest,

To the space in front of it.

Inhale your awareness going in,

And as you go in,

Also allow this area to expand and then exhale with your awareness now outside of your chest,

Inhaling your awareness going deep inside the center of your heart,

Expanding your heart center and noticing the sensations around and exhaling out to the front of your chest,

Expanding further and further outside.

Inhale,

Deepening,

Expanding inside of your chest,

Deep in your body,

Exhale,

Expanding outwards,

Your awareness now in the space outside of your chest.

Inhale going in to the center,

Exhale going out and expanding further.

And we keep going for about five minutes.

Follow your own rhythm and take notice of the sensations around your heart center,

Around your chest as you do this.

And now bring your awareness to your whole body.

Notice how you feel.

Notice how you feel in your heart.

Notice the emotions,

The feelings,

The sensations,

Just notice.

And as you notice and are aware of your breath,

Come back to the sounds,

To the awareness of the room you're in,

Feeling open,

Feeling good,

Feeling calm and refreshed.

You can continue to do this for five more minutes or you can simply now open your eyes while remaining aware and concentrating around your heart center as you go about your day.

You can also do this every day,

Once or twice a day for five or ten minutes to connect you to your heart center,

To your feelings,

Sensations and emotions.

It is a good practice to cultivate and you can always increase the time or decrease as you see necessary.