Metta Bhavana Meditation For Pure Heart

A pure heart sees only good says Swami Vivekananda, and mediation is a proven way to clear our emotions as well as settle our noisy minds. As we create greater harmony and balance in our minds the heart center emerges as an immense energy field for engaging the
life we truly want.

As we visualize the heart space within us we deepen our abilities to express the positive physical and emotional manifestations we want in our life. Heart purifying visualizations helps us clear stagnant, blocked and excess energy. And purifying the vibrational energy between heart and mind within ourselves enables us to harmonize the life we truly desire. Let the joyful tuning continue.

Transcript

Welcome back to your meditation practice.

In today's meditation,

We will use visualization to assist in focusing the mind.

This meditation will assist you in receiving healing benefits of being connected to the heart as a place of unconditional love.

The visualization will be working with the heart chakra,

Also known as the fourth chakra or anahata.

The following passage is from the Upanishads.

Bright but hidden,

The self dwells in the heart.

Everything that moves,

Breathes,

Opens and closes lives in the self,

The source of love.

Realize the self hidden in the heart and cut asunder the knot of ignorance here and now.

I invite you to take a comfortable seated position.

Place your hands on your knees in gyanamudra,

Index and thumb touching,

With palms facing up.

As you close your eyes,

Bring your inner gaze to your brow point.

Expand your body and relax away any tension.

As you inhale,

Draw your awareness from the base of the pelvis to the center of the chest.

As you exhale,

Concentrate on the sensations that you feel in your chest.

Stay with those sensations and allow your awareness to deepen.

As you inhale,

Breathe into your heart.

Be open and receptive to what you feel.

Do you feel heat,

Tingling,

Lightness,

Density,

Or tightness?

As you inhale,

Draw awareness from the base of the spine to the center of the chest.

Begin to visualize a lotus flower inside your chest that is gently spreading its petals open with each inhalation.

As you exhale,

Just dwell inside the lotus flower.

Continue to stay true to your breath.

Begin to visualize the lotus flower inside your chest as gently spreading its petals open with each inhalation.

Observe the shape of your lotus flower,

The color,

And as you exhale,

Just dwell inside the lotus flower.

Visualize how the lotus flower moves as you breathe.

Continue to draw deeper and deeper into the lotus flower with each exhale.

Observe any sensations you may be feeling in the center of your chest,

Whether it's the front of your chest or the back body,

Just behind the heart.

If thoughts arise,

Simply allow them to pass.

When feelings arise,

Witness them and allow them to pass.

Continue to dwell inside the lotus of your heart,

Feeling the qualities of unconditional love emerge.

Welcome to remain here as long as you choose.

Just know that you can bring your awareness to your heart anytime throughout your day,

Returning to the seat of unconditional love again and again and again.

Namaste.