Gently close your eyes.
Make sure whether you're lying or sitting that you have a straight back.
Your chin is slightly tucked and the crown of your head is pointing upwards.
If you can,
Roll your shoulders back,
Opening your chest,
Opening the heart area.
And maybe at first,
Exaggerate the movement,
But then relax into it.
We're doing a heart chakra meditation,
Anahata chakra.
We start by a breathing exercise that will stimulate the heart chakra.
And please listen to my instruction first before starting,
Because you're going to close your ears with your thumbs,
Then rest your fingers gently on the skull.
And then take a normal breath in through the nose.
And make a humming sound when you're breathing out with lips closed.
And make sure you're not doing more than ten.
You can stop at any point or after completing ten breaths.
When you're ready,
Close your ears,
Hands on skull,
Thumbs on ears,
And start your Brahmuri or humming bee breath.
And try to feel the vibration in the lips,
Around the mouth,
Throat,
Down into the chest,
Mobile heart area.
And after 10 breaths,
Release your hands.
And continue breathing normally.
Anahata chakra,
The heart chakra,
Is obviously located in the chest.
The color is green.
The element is air.
It's infinite.
The animal that belongs with the heart chakra is the antelope.
It inspires,
Leaps over pettiness.
It's known for tenderness and grace.
And our heart symbolizes empathy,
Love,
Self-knowledge,
Inner peace,
Emotional openness.
And when blocked,
You may notice a lack of empathy,
Withdrawn or antisocial behavior,
Being overly critical or demanding of others,
Or no sense of personal boundaries.
And physical symptoms would be hypertension,
Tightness in the chest,
And respiratory or cardiovascular problems.
Now the heart chakra is the middle chakra.
It is the gateway between the three lower chakras,
Grounding,
Creativity and confidence,
Kind of our inner base.
And the three higher chakras,
Communication,
Wisdom and oneness,
Our relation with the outside world.
So realize the importance of the heart chakra in this respect.
It expresses the inner you to the outer world.
If you like,
You can place your right hand on your heart.
And with or without hands,
Try to feel the beating of the heart.
If you like,
Take a deep breath in and a sigh out.
Then imagine breathing an emerald light,
A green light,
Towards your heart.
And if it's hard to picture the color,
Just start by visualizing your breath,
Directing it to the heart,
And you may be able to feel some warmth.
Take a couple of conscious breaths,
Directing them to the heart.
And then call to mind one or more or all the people you love.
Have a slight show of their faces in the mind and send them one by one your love,
Appreciation.
And it's up to you if this is more of a mind exercise or very much on the feeling basis,
Whatever works for you.
And then call to mind someone you have a more difficult relationship with.
And send love to this person also.
Often understanding that they may not intend to do where they have hurt you,
Misunderstood you.
And then more in general,
For a moment consider your circumstances.
We are still living in a special time,
In a world we could not have imagined about a year ago.
And then try to love the situation you're in,
Or any elements of the situations that you can love.
And last but not least,
Start picturing yourself.
Create a mental image of your face.
Send love,
Compassion,
Openness into yourself.
Or wrap yourself in love,
Like wrapping a present.
Mask in your own warmth.
And if this is not easy for you,
Just start small.
Start thinking about those things that you like or love about yourself.
And do not be afraid to look at the things that you do not love as much.
And accept the whole of you,
Recognizing that the things that you may dislike are probably connected to something that you really like about yourself.
If you like,
You can say to yourself,
I open myself to options.
I welcome growth.
I allow myself to give and receive love freely.
I share.
If you like to strengthen your heart chakra,
You can use the simple phrase,
I share,
As a mantra.
Take another three conscious breaths,
No need to change anything,
Just notice.
I would like you to remain seated for a couple of minutes more.
If you do need to go somewhere,
You may start by opening your eyes now and then remaining seated for a little while.
I say goodbye.
END
