Heart Meditation This meditation will help you to connect with your heart and to find peace and love within.
We were born with a heart as our compass or guide to make the right choices for us.
But we soon forgot about this ancient wisdom within as we try to fit into a world that has very little knowledge of the heart.
With this meditation we can start to reconnect with ourselves on a deeper level and to allow our heart to speak.
We can start to become whole.
Allow yourself to come into stillness in a seated position.
Strong spine,
Soft chest and abdomen.
Relaxed face.
Notice the sounds of the room you are in,
The sound of my voice,
Your breath,
The ground supporting you.
Come into the present moment and feel the energy in your body.
Come to this meditation without any ideas,
Beliefs or stories.
Empty yourself and open to the stillness and wonders within.
Have a sense of hope and freedom and the intention to allow your heart to speak.
Let's start with the yogic breathing technique focusing on the number 4,
Which is also the number for the heart center or the fourth chakra in the yogic chakra system.
You are going to breathe in for 4 counts,
Hold for 4,
Breathe out for 4 and then hold your breath for 4.
Breathe in 1,
2,
3,
4,
Hold 1,
2,
3,
4,
Breathe out 1,
2,
3,
4,
Hold 1,
2,
3,
4,
Breathe in 1,
2,
3,
4,
Hold 1,
2,
3,
4,
Breathe out 1,
2,
3,
4,
Hold 1,
2,
3,
4.
Repeat this a few times as creating a steady and relaxed rhythm.
Now let go of that and just allow your breath to come back to normal.
Now we have created a foundation for our meditation.
You can think of it as a house with 4 walls and you are safe in there.
When you feel safe you are able to express yourself fully and be who you are.
You find your true self.
You don't need to hide or be fearful anymore.
Visualize that you are holding yourself with these arms,
These hands,
This heart,
This breath,
And know that you are loved and loving.
And moving your awareness from the mind and down into the heart,
Like an elevator going from the head and down into the heart.
You take this elevator down into the heart now and you step into your heart center.
Just allow your awareness to rest in your heart for a moment.
Maybe explore this area.
What do you feel here?
How are you doing there in your heart?
Stay open and receptive.
What resides in your heart?
Observe for a moment and just relax.
In many shamanic societies if you came to a shaman or medicine person complaining about being depressed or disheartened they would ask you some questions.
When did you stop dancing?
When did you stop singing?
When did you stop finding comfort in the sweet territory of silence?
So remember how to dance and sing and how to find peace in silence.
When you feel any kind of happiness or sadness can you step out of the fear and wake up to the love within?
Are you allowing yourself to heal and see the goodness in small and big things?
Listen deeply within your heart because there is a dance,
A song and the silence all at once.
Now keep focusing on your heart center in the middle of your chest and just be aware of your heart as a space.
And let the breath flow in and out of your heart,
A steady relaxed rhythm.
And if there is any discomfort here know that on the other side of that is a pool of unconditional love.
Do not fear yourself,
The silence or anything else.
You are safe.
The fear is calling for a way back to your heart and to your true self.
So you keep visualizing that you are breathing in and out of your heart very gently and with a sense of tenderness and compassion.
You can place your hands on your heart if you like and be fully present to your precious heart.
Breathing in and out through the heart and relax.
And maybe you will find that there are many thoughts and beliefs that are covering up your heart and sometimes making it difficult for you to hear what it is saying.
But your heart is constantly speaking to you and all you have to do is listen.
So take some time now and just be with your heart and gently breathe in and out.
Relax into this space for a moment.
And And focus now on something beautiful in your life.
Something you love.
Such as a pet,
A loved one or a wonderful experience you have had.
Connect with a feeling of love,
Kindness and appreciation.
Really visualize this pet personal situation connected to feelings of love,
Happiness and gratitude.
Amplify these feelings as much as possible and allow yourself to bathe in them and be surrounded by them.
Really feel the feelings.
Generate positive feelings in your heart.
Feel the warmth and the vibration there.
By focusing on positive feelings you are raising the vibration of your heart.
Which in turn raises your personal vibration and also the vibrations of everyone around you.
The positive and uplifting feelings in your heart has a direct and powerful effect on your life.
Stay with this just for a moment.
And now start to bring your awareness back to the room you are in.
Bringing the feelings of love,
Joy and gratitude with you into your day.
And when you are ready you open your eyes.
