Heart Clearing Meditation

Experience the power of breath and movement in our Chakra Breath Movement Meditation. This guided practice focuses on visualizing the flow of breath through your Heart Chakra and harmonizing your energy. By connecting with grounding Earth imagery, you’ll feel supported and anchored, allowing your heart to expand freely and deeply.

Transcript

As we begin today,

We're going to use the breath as an anchor to bring us into the present moment.

And so just simply notice your inhale as it travels through the nose or the mouth in your torso and then your exhale travels back up and then out the body.

So you can visualize this breath as it travels in and then back out again.

Maybe as you're visualizing,

You're getting a sense of how long the breath is.

Maybe it goes to just your chest,

Perhaps all the way to your belly or maybe even lower and then you exhale.

And if you don't know,

You can just even make it up.

And this is that portion of class that we are accepting of ourselves.

Sometimes even when we use an anchor to be present,

It's very difficult and it might require a lot of tuning back into the breath.

And if that's happening to you today,

That's okay.

This is why we practice meditating.

Now we're going to begin to expand our awareness to the body.

So as you start to explore the physical body,

We're going to keep it as simple as possible,

Just like we did with the breath.

So just notice what pops up first.

Maybe internally you are directed to a pain in your shoulder or some tightness in your chest or belly.

Maybe you just even noticed your hands just relaxing on your thighs or next to you.

So just go to the first thing that you noticed.

And when you begin to explore that area,

Really being very curious.

So if you feel pressure,

For example,

Do you know how large the area is that feels pressure?

Is it one little point?

Is it covering a certain amount of your shoulder?

And I want to give you this opportunity now,

That if you are working with an area that feels uncomfortable and you don't want to explore it anymore,

Then find something else in the body that feels settled or calm.

So this is your meditation practice.

Don't feel like you need to do anything if it doesn't sit well with you right now.

And then you can always make the decision if you stayed with that area to continue to stay there or maybe explore other areas of the body.

And just like the breath,

We're keeping this very simple.

We're not going to associate a meaning as to why there's pressure,

Why our jaw might hurt.

So just stick with the physical part,

As simple as possible.

And if you moved from one uncomfortable area to something calm,

You can go back to an area.

If you feel more ready to explore,

Or you can move on to something else.

And this is that moment that I talked about at the very beginning of class.

If all of a sudden,

Maybe just start swaying,

Let yourself do it.

If your hand just starts to move in a certain way,

Don't stop it.

I want you just to take a couple more moments of exploring,

And then we will move on.

And I do want to say that doing this takes some practice.

So just being gentle on yourself,

Whatever you're finding,

Wherever you are with this.

Now we're going to move on to grounding ourselves.

It just simply means that we are going to connect to the earth,

Because the earth is steady.

And so I want you to imagine your favorite way to connect to the earth.

Maybe perhaps that is a beach,

And you can feel your feet sinking into the sand.

Maybe it's hiking,

And you can feel your feet as you travel upward.

It could even be just simply sitting with your back to a tree,

As you're supported by the ground below you.

So just bringing all your sensations into this location.

So feeling it.

Noticing the sights you might see,

The sounds you might hear,

And maybe there's even smells associated with it.

But really connecting to the earth,

And feeling that portion.

We're going to work now with the breath and the earth.

So feeling the portion of your body that is connected to the earth.

And as you inhale,

I want you to imagine either,

You can imagine energy or a light,

However you would like to imagine this,

Traveling in through the body,

All the way into the center of your chest,

Where your heart center is located.

And then you will exhale the breath down through the body,

Connect back to the earth.

And just staying with this for a couple breaths,

Inhaling earth to heart.

And then as you exhale out heart,

Release anything.

So imagine even maybe smoke or pushing anything out of the body that isn't serving you right now.

Taking one more inhale and exhale.

And now moving your attention up to the top of your head.

There's an energy center located here,

It is called the crown chakra,

Or chakra just means wheel.

So from the top of your head,

Connecting yourself up into something above you,

Whatever you might believe in.

So kind of like you chose a scenery.

Maybe perhaps you believe in the higher source of being just light.

Maybe you believe that it is nature,

The universe,

Or God.

This does not have to be religious,

It's just connecting you to something bigger than yourself.

And you can imagine this channel of light connecting from the top of your head all the way into that source.

And then using our breath again,

Inhaling from that source all the way down the channel,

It will lower down through the head and hit the heart center from here.

And as you exhale out,

Any fragments or debris,

Anything not serving you is released out.

So now stick with this for a little bit,

Continuing to inhale that light all the way down into the heart center,

And then exhaling anything out not serving you.

And now we will connect both areas in our heart center.

As you inhale,

Simultaneously pulling up from the earth,

Down from the source,

Into your body.

And as you exhale,

Release anything from the center of your chest outward,

Forward.

And so the action is inhaling from above and below.

Those lights or energy will connect together in the heart,

And as you exhale,

Push anything out.

And seeing the body filling with light,

Knowing that you are being taken care of,

Just getting out anything that you don't need right now.

And then gently releasing the imagery and the attention to the breath.

Imagining that the breath,

Or excuse me,

The body is full of this light from both sources.

And then beginning to bring your attention into your heart center,

That place where both sources met.

It's located next to the physical heart,

Right at the center of your chest.

And I want you to begin to choose a word that resonates for you right now.

Just go with the first one.

Beginning to imagine as if you are going to place this word inside your heart center.

And there is a light associated with it or energy.

Feeling whatever there is associated with this word.

We are going to turn this word into a mantra.

Maybe you can use I am in front of your word.

And maybe it doesn't work and you can just hold on to the word.

But we're going to link it to our breath just like we've been doing.

So inhaling mentally,

Reciting that word to yourself.

Maybe putting an I am in front of it,

Maybe not.

And then exhale the exact same phrase that you said with the inhale.

Allowing this word to be your focal point.

And then recite the word three more times.

Three more full inhales and exhales,

That is.

And after you finish,

Just tucking that word in the heart center.

Expanding the awareness from our heart center back into our body again.

Seeing what there is to notice.

Maybe your attention goes to the same place when we started.

Maybe you go somewhere different.

Maybe even just sticking with the breath.

Seeing what there is to notice.

Maybe deciding like we did in the very beginning to stay with that sensation.

Or maybe exploring something else.

Now directing your attention to the surface that supports you right now.

Feeling every part of the body that is connected to it.

Feeling that same steady,

Solid energy,

Just like when we are meditating on the earth.

And then as we start to come back into our rooms where we're located.

If you're lying down,

You can stack one more.

One hand on the center of your chest.

The other hand you can place on top of it.

If you're seated,

You can do the same exact thing.

Or maybe bring your hands into prayer in front of the heart center.

Internally bowing to the space behind your hands.

Maybe just tapping into that word.

Maybe feeling light.

Or maybe taking this opportunity to send yourself a lovely message.

And reminding ourselves that we can always use pieces of this meditation when we leave the class.

Whether it's just focusing on the breath.

Exploring the body.

Using visualizations or mantras.

Even just taking two minutes to maybe explore one of those areas that we worked on tonight.

When you feel like you need to find a little bit of clarity.

Or maybe just need to slow down and be a little bit more stable.

And from my heart center to each of yours,

I am deeply grateful that you have joined me this evening.

Wishing you a beautiful evening and the rest of your week.

Namaste.