Find a comfortable place to sit for a little while where you won't be disturbed.
If you're sitting in a chair,
You can make your way to the back of it,
Supporting your low back and grounding both of your feet to the floor.
If you're sitting on the floor already or a cushion,
Ground your sit bones into the earth or the pillow,
Sitting upright,
Drawing the shoulders back and down,
Opening the heart.
Today's meditation is for the heart chakra.
Gently lower your gaze or if you're comfortable,
Close your eyes.
Inhale in through the nose and exhale,
Bringing awareness to your heart.
And then inhale,
Imagine the air coming up and in,
Flowing around the heart on the exhale.
Visualize it going out,
Being carried out through the blood into all of the rest of our body,
Out from the center.
Another deep breath in and release.
One more,
Inhale and exhale,
Allowing the breath to return to normal with no special effort while continuing to rest your awareness on your heart.
We'll move into our heart chakra meditation.
If your mind wanders,
Meet that thought with curiosity and openness and gently bring yourself back into this space,
Into this moment and give yourself grace and love.
In Sanskrit,
The name of the heart chakra is the Anahata chakra.
Anahata meaning unstruck sound.
Think of what we know of the heart sound,
A beating in our chest,
In our ears,
A rhythm.
Placing a hand over your heart,
Take a deep breath and really feel your center,
Your heart from which love,
Compassion and empathy shine.
Anatomically the heart is a muscle the size of a fist.
A fist holds on to things.
A fist can cause harm.
When we close our heart,
Which we often do as protection,
We dim our light.
Take a moment now to consider what are you holding on to?
Where are you clenching your fist around something?
Is it a person?
Is it a memory?
Bring this to your mind's eye.
And now imagine your heart not as a fist but as a flower,
Delicate,
Beautiful,
Expansive,
Slowly begging to open,
To bloom from that deep heart center.
Imagine a vibrant pink and green bud springing to life.
Now imagine a whole vine of flowers stretching out and out,
Blossoming out into your home,
Your neighborhood,
Your community,
Your world.
Let it open.
Breathe and soften.
And now in your head,
If you're comfortable out loud,
We'll repeat these mantras to open our heart chakra.
I approach each new day with a curious open heart.
Inhale and on the exhale,
I approach each new day with a curious open heart.
And one more inhale.
I approach each new day with a curious open heart.
Breathe,
Soften,
Let your heart open just a little bit more.
And this time we say,
I am worthy of giving and receiving love.
I am worthy of giving and receiving love.
I am worthy of giving and receiving love.
Let your heart open a little bit more,
Breathe,
Soften.
I love the universe and the universe loves me.
I love the universe and the universe loves me.
I love the universe and the universe loves me.
Allow these mantras to sink in.
If there's one that particularly captures you and your heart,
Take it with you throughout your day.
