Your heart chakra is responsible for experiencing love and passion and also attracting light vibrations.
This meditation will use sounding and breath to help open and activate your heart chakra.
Make sure you're in a place where you feel comfortable humming out loud.
Please sit up straight and close your eyes.
Now breathe gently through your nose.
Pay extra attention to your exhales.
See how long you can extend your exhalations while still remaining comfortable.
After each breath in,
See if your next breath out can be a little bit longer than the last.
Continue breathing this way and bring your attention to your heart chakra located in the center of your chest.
We're going to do our first round of sounding.
The frequency of the heart chakra is the musical note F.
You can follow my humming but don't worry if you fall out of pace or out of pitch.
Do your best to focus on the frequency of the sound as you keep your attention on your heart.
We're going to start with a middle octave F.
Breathe in.
Notice how you feel.
After the vibration of sound is when we can feel it best in our bodies.
Return to breathing without sound,
Continuing to extend your exhales as long as comfortable.
Your heart is like a window.
The more open it is,
The more light it can let in.
However,
Sometimes in life,
Certain experiences can cause your heart to close.
You can right now visualize a circular window in the center of your chest like an aperture in a camera.
For this next round of sounding,
As you sound,
You can imagine the vibration helping to open the window wider.
I will add in some overtones this time but you can simply hum the root note.
Breathe in.
Notice how your body feels.
Notice how your heart feels.
Continue breathing,
Extending your exhale silently and simply be aware at the level of openness of your heart,
Whatever state it happens to be in right now.
Sometimes the window of the heart can get clouded.
It's one of the many defense mechanisms that our subconscious has to avoid pain.
But when the heart window gets murky,
It can distort the love that's around us.
It can make it difficult to feel the deep gratitude that is our natural state.
For this next round,
We'll drop one octave down to connect to the earthy side of heart energy.
As you sound,
See if you can tap into the vibration of gratitude,
Allowing yourself to feel joy for everything that is.
If humming a low F feels uncomfortable,
You can maintain the middle F.
If you decided to hum the low F,
Make sure the vibration resonates in your chest and not in your throat.
Breathe in.
Continue extending your exhales and on your inhales,
Breathe in gratitude.
Allow your heart to open a little more.
Allow your heart to expand in your chest.
Allow your heart window to be clean and clear.
And take this moment as you sit in the vibration of gratitude to smile inwardly to your heart center.
When your heart is smiling,
It can spread good vibes with others.
When your heart is open,
It can share its love with the world.
This next round will sound a higher octave F.
As you sound,
Imagine your heart energy radiating outwards in every direction.
As you sound,
You may actually feel the vibration radiating outwards like rays of the sun.
If it's uncomfortable to hum the high F,
You can still do a middle F.
If you do decide to hum the high note,
Make sure the sound resonates behind the bridge of your nose and not in your throat.
Breathe in.
And relax.
Continue breathing,
Extending your exhales,
And feel the silent vibration radiating out of your chest.
That's what love often feels like.
It's a giving energy that replenishes the giver as it gives.
The more love you give,
The more love you have.
That's the law of the heart.
A heart that is open and radiating love attracts that which it desires.
A heart that gives in this way receives back tenfold.
Smile into your heart.
Smile through your heart and feel how good it feels to be open.
How good it feels to radiate love.
How good it feels to attract rather than chase.
And notice that the stronger your heart energy,
The more safe it is.
Closing never really protected it.
Becoming cloudy never really protected it.
It's the strength of love that keeps your heart safe.
The strength of gratitude is what attracts like energy.
For our last two rounds of sounding,
As you sound in middle F,
Allow the vibration to strengthen your heart.
You can imagine the vibration empowering the energy center in your chest,
Allowing the vibration to empower your heart energy,
Allowing the vibration to extend your field so that your heart can positively influence more and more around you.
Breathe in.
Simply feel the vibration in the stillness.
We're going to do our final round of sounding in this sitting.
The intention behind this round is to carry this vibration beyond the sitting meditation.
The sounding was simply to remind you how to connect to your heart energy.
But this vibration and an open heart is available to you at any moment.
So as we sound this last time,
Intend for the vibration to extend beyond this immediate moment in time and space and into the rest of your life.
Breathe in.
Allow the vibration of this sound to permeate your cells.
Allow the vibration to permeate your mind,
To permeate your life.
And as you go about your day today,
Do your best to feel the feeling of an open heart,
To feel the vibration of the heart chakra.
For the state of your heart has a much greater influence over your surroundings than meets the eye.
