Hello and welcome.
This is a heart opening meditation meant to release the protective walls around your heart so that you can give and receive love more easily.
The theme of this meditation is self-love and self-compassion.
Here's a quote to get us started.
In our deepest moments of struggle,
Frustration,
Fear and confusion,
We are being called upon to reach in and touch our hearts.
Then we will know what to do,
What to say,
How to be.
What is right is always in our deepest heart of hearts.
It is from the deepest part of our hearts that we are capable of reaching out and touching another human being.
It is after all one heart touching another heart.
Roberta Sage Hamilton So find a comfortable position for your meditation.
You might be seated in a chair,
Lying down or sitting cross-legged on the floor.
Make sure whatever position you're in,
Your spine is long.
And once you're comfortable,
Bring one hand to your heart and one hand to your belly.
Start to deepen your breath.
Feel the rise and fall of the chest and belly with each breath.
Feel the breath move down into your lungs,
Into your belly and back out again on the exhale.
And a few moments tuning into the rhythm of your breath.
After a few breaths,
You can keep your hands where they are or bring them down by your sides or maybe into your lap.
It's up to you.
Now we'll begin the visualization part of the meditation.
Open your heart inside your body.
You could picture your anatomical heart or maybe a glowing pink or green ball of light as your heart chakra,
Your heart's spiritual home.
There is no wrong way to do this.
Allow whatever image comes to mind to be your heart for this visualization.
Now imagine that there's a wall around your heart.
This wall could be made of stone or metal or maybe it's an energetic force field.
It's a protection you've placed around your heart to keep your heart safe from suffering.
But it also prevents you from giving and receiving love and compassion freely.
Imagine when you breathe in,
The wall around your heart starts to crack or break.
And when you breathe out,
The wall starts to crumble or dissolve.
Continue breathing in and out and allowing this protection around your heart to release over the next few moments.
Breath in and breath out.
As you visualize the walls around your heart crumbling down,
This process opens up your heart to its most natural and vulnerable state.
Notice what it feels like to have your heart wide open and vulnerable.
For the last few moments of the meditation,
You can choose to leave your heart wide open or you may choose to rebuild the protection around your heart in a new way.
This new way allows for only good energy and love and compassion to flow freely in and out.
This will give you access to compassion and love from your deepest heart of hearts when needed and it will still keep you protected from unnecessary suffering.
Spending a few moments here to decide what this new protection will look like for you.
And you may recite this mantra to aid in the process.
May my heart be open to give and receive love and compassion freely.
And yet may my most gentle and vulnerable parts be protected from all unnecessary suffering.
May my heart be open to give and receive love and compassion freely.
And yet may my most gentle and vulnerable parts be protected from all unnecessary suffering.
When you feel ready,
Start to release the meditation.
Take a few deeper breaths in and out,
Opening your eyes when you're ready.
And I'll share our quote once again from Roberta Sage Hamilton.
In our deepest moments of struggle,
Frustration,
Fear and confusion,
We are being called upon to reach in and touch our hearts.
Then we will know what to do,
What to say,
How to be.
What is right is always in our deepest heart of hearts.
It is from the deepest part of our hearts that we're capable of reaching out and touching another human being.
It is after all one heart touching another heart.
If you feel called to take a few moments to free write about this experience in your journal,
Writing down what came up for you,
Maybe what it felt like to have an open and vulnerable heart.
Maybe writing about the protective walls you've built around your heart and what the new protection may look like if you chose to change it.
I hope you enjoyed this heart opening meditation.
Thank you so much for tuning in and have a great day.
