This meditation is for the heart center,
The heart chakra or anahata chakra.
So find yourself in a comfortable sitting position and take a few moments just to connect with your breath.
So you don't need to do anything special or change the breath in any way,
Just breathing through your nose.
Allow yourself to take two or three deep breaths,
Breathing through your nose.
See if you can bring the breath all the way down into the lower lungs so that as you inhale,
You're filling your belly with breath.
And with each exhale,
Go ahead and let all of that air out.
Relax your shoulders.
See if you can release them a little farther away from your ears.
And just be conscious of your spinal column,
Sitting nice and tall and straight.
Be aware of the very base of your spine and its connection to either the floor or your seat.
Be aware of the crown of your head,
The alignment from the crown of your head all the way down to your seat.
And then bring your awareness to the center of your chest.
At the center point lies an energy center,
An energy point.
This is called the Anahata chakra.
I want you just to bring your awareness to that point of concentration.
Notice what it feels like to be aware of that space.
This energy center may feel soft.
It may feel deep.
It may feel broad.
It may feel constricted.
We're just noticing without any judgment.
I want you to know that this energy center has movement to it.
So depending upon what is going on in your life,
Going on in your relationships,
Going on with you energetically,
Emotionally,
The heart chakra will either expand or close.
And this could happen very quickly.
It could happen over time.
It could get stuck in a position of being constricted or with practice and over time,
You can learn to allow your heart chakra,
Your heart center to remain open in the midst of whatever happens to be going on around you in your life.
So we're going to practice concentrating on the heart chakra and allowing it to expand and open.
Now,
In order to do this,
It's important that you feel safe and grounded.
So once again,
Just bring your awareness down to the very bottom of your spine and feel your connection here to the earth energy beneath you.
So it doesn't matter if you're sitting in a chair on the floor or on the ground underneath you.
This is an energetic connection.
So if you'd like,
You could even imagine that there are roots emanating from the very base of your spine,
Like the roots of a tree down into the earth.
And these energetic roots are actually connecting you to the earth's energy so that you feel very secure.
You feel very grounded.
You feel very safe.
And then bring your awareness once again to your heart.
And still breathing through your nose,
Begin to deepen your breath a little more.
So as you inhale,
Take a deep inhalation and fill your lungs completely.
And with each exhalation,
Empty the lungs completely.
So if you'd like,
You could attach a color to your heart center.
So normally this would either be green or pink.
And as you inhale deeply,
Imagine yourself inhaling either one of those colors,
Either green or pink.
We're going to go with green for this meditation.
So as you inhale,
Imagine yourself inhaling the color of green,
The color of the heart center.
And as you exhale,
Imagine yourself exhaling any discomfort or dis-ease out of your body,
Out of your mind.
So again,
As you inhale,
You're inhaling a beautiful,
Brilliant heart green color.
And as you exhale,
You could attach a different color.
You could attach either charcoal gray or a brown.
And imagine yourself exhaling any toxic energy,
Any toxic feelings or emotions out of your body.
Again,
Each inhalation,
Filling that heart center with the color green.
And each exhalation releasing and letting go any negativity.
If you are feeling any sort of discomfort as you begin to be aware of the heart center,
That's okay.
Maybe the heart has experienced a injury or a hurt in either the recent past or even in the faraway past.
It doesn't matter.
The heart sometimes will hold onto these memories.
So I want you to,
Each time when something uncomfortable arises,
Bring yourself back down to that root chakra.
Remind yourself that you are safe,
You're secure,
You're grounded.
The earth will supply you with everything that you need to be healthy,
To be strong,
To be empowered,
And that you are able to allow yourself to relax into the heart.
Deep breaths here.
As you continue to breathe,
I want you to actually think about physically relaxing the muscles surrounding your heart center.
I want you to think about physically relaxing the heart itself.
Allow the life force,
The breath,
To flow deeply and freely,
Allowing the exchange of oxygen and prana with each inhalation and each exhalation.
So now as you continue to breathe deeply,
The heart center,
Filling with the beautiful green color,
Begins to expand that flow of breath and color out into the rest of your body.
Just like the heart flows out the blood and oxygen into the physical body,
Allow the heart to release out into your energetic body the feelings of love,
Acceptance,
Vulnerability,
Connection.
As you continue to breathe deeply,
Imagine your entire energetic body now glowing a beautiful bright green.
Allow yourself to fill yourself completely.
Know that your heart center has the ability to radiate out connection,
This life force,
This love force,
Well beyond the boundaries of the physical body.
When you keep yourself full and complete,
This energy can move out from you,
Out into the surrounding area so that others can actually feel this love energy.
This energy can move out long distances and you're able to make energetic love connections with people out into the physical distance,
Out into emotional distance,
And out over mental distance.
If you'd like,
You could maybe take into your mind's eye someone that you would like to connect to on this energetic level.
And as you continue to breathe,
Filling yourself with this heart energy,
Begin to send that energy out to the person that you're visualizing.
See if you can visualize them standing in front of you.
So you're moving them from your mind's eye out into the space in front of you and visualizing that energetic flow and connection from your heart to their heart.
And now,
If you'd like,
Allow that person to move away and continue to send that energy out into a realm or an area as far out as you can imagine from your physical body.
Perhaps it's just a few feet,
Perhaps it is a few yards,
Perhaps it's much,
Much farther,
As far out as you could possibly imagine.
Allow yourself to be fully enveloped in this energetic,
Loving energy.
And know now that you are not separate from this energy.
You are actually love.
It's okay to let go.
It's okay to love,
To be loved.
Know that when you create and realize your true nature,
Which is total love,
Total bliss,
Total happiness,
That nothing else can exist.
Know that you can maintain this feeling throughout the rest of your day,
Even throughout the rest of your life.
So when you're ready to begin to come back to your physical sense of being,
Your sense of self,
Bring your awareness back to your very own heart center.
Select back with your breath.
And when you get ready to open your eyes,
Do so very,
Very slowly,
Gently.
Keep a soft gaze,
Trying not to focus on any one thing in particular.
And just take everything in as not separate from you,
As a loving,
Beautiful picture and reflection of your very self.
Namaste.
Namaste.
