Fourth Chakra,
Heart Opening Meditation.
I allow.
Close your eyes and connect with your breath flowing through your nose.
Feeling the cool air flow in and the warm air flow out.
Allow your breath to be full and deep for the first three breaths.
Feeling your chest rise and fall.
The air expands your lungs and ribs.
Exhale and relax your shoulders and your neck.
After three deep breaths,
Return to normal breathing and bring your focus to the tip of your nose.
This fourth chakra,
Heart opening meditation,
Helps you connect with a deep level of compassion for self and others,
And to work through grief,
Loss,
And any kind of heartache.
First,
Let's get grounded.
With the breath,
Feel the seat or the earth beneath you.
Connect with your body,
Becoming highly aware of any sensations within.
Take a moment to get comfortable and use your intention and breath to relax and quiet your body and mind.
As you breathe,
Imagine that a beautiful and vibrant emerald green light is flowing in with your breath,
Depositing its color into your heart area.
As you breathe,
More of this emerald green color flows in and infiltrates your heart,
Your lungs.
There's a gentle relaxation washing over you that opens your muscles and arteries,
Allowing this beautiful and nurturing emerald green breath to overflow and move into your arms and stomach,
Legs and feet.
Your whole body is becoming more at ease.
Breathe into your heart and your body softens with the nourishing emerald green energy.
Relax,
Bring your attention to your heart area and begin to notice your current emotional state.
How do you feel in this particular moment?
Perhaps you are struggling with an issue,
Loss,
Or upset.
Or maybe you had a terrific day and feel at peace.
Either way,
Continue to look deeper.
Many of us have heavy grief or are stuck in an old resentment pattern.
You breathe,
Allow the emotion to come fully into your present awareness.
Use the emerald green soft breath to lovingly embrace and surround the emotion.
Notice what your true feelings are and where they are located.
Does your chest feel tight?
Are you resisting and tightening muscles in your face or arms?
Just notice and observe with ease and gentleness,
Allowing each of your feelings,
The good ones and the difficult ones,
Soften your body with the breath.
As we travel deeper within,
We want to find and discover all of our emotions,
To soften our fear around them.
Imagine that you can actually see emotion inside your body,
Like jealousy or grief.
If you could see the emotion,
What does yours look like?
Give it a color.
Notice what shape it takes.
Where does the emotion live in your body?
Or where is it hiding?
Breathe softly and gently,
Focusing on feeling one emotion at a time.
Sometimes emotions settle into your body tissues.
Sometimes they are at the surface ready to explode.
Others hide away in your hips,
Your shoulders,
Your joints,
And of course,
The heart.
As you breathe,
Incorporate this mantra,
I allow.
Simply allow your feelings.
Allowing them doesn't mean you enjoy them,
But it does offer acceptance and freedom.
I allow.
You may express the emotion,
But you do not need to act on each feeling or judge it with your mind.
Simply be present and observe,
Allowing your feelings to be present.
Allowance and acceptance give space for the emotion to exist,
For your heart to open and to heal.
With attention and ease,
Every emotion has a chance to transform and not get stuck.
I allow.
Allow.
Breathing the emerald green nurturing essence into each feeling and breath.
As you say to the emotion,
I allow,
Watch it soften and change.
Feel the compassion expanding in your heart.
I allow.
Resistance to emotion causes disconnection.
Disconnection causes suffering.
The less you resist,
The less the pain will persist.
Allow.
