Today's meditation is to help us open up a closed heart.
So find a comfortable seat or you can always feel free to lay down as you do this meditation,
Making sure no matter where you are,
Whether you're seated or laying down,
That your spine is straight and steady.
You can feel an evenness between the two hips connecting with the ground or a chair.
You can feel some length through the spine all the way up to the crown of the head.
Let's specifically turn the palms to face up.
Maybe the shoulder blades draw a little bit closer together to find some more space through the front of the heart.
Take a deep inhale through the nose.
Full exhale through the mouth.
Deep breath in through the nose.
Full exhale.
Deep breath in through the nose.
And full exhale through the mouth.
From here start to breathe in and out through the nose.
And follow that breath from the inhale through the nostrils down the throat into the lungs,
Into the heart space.
Let's take a few breaths to really notice and get acquainted with our heart space today.
It's not just the heart,
It's also the lungs and the rib cage.
All of the muscles and bones and fascia and connective tissue holding this part of the body together.
Notice this heart space today.
What do you feel here?
There's no judgment.
There's no needing to rationalize or create a story.
Simply notice what it is you feel in your heart space.
If there's a feeling of tightness you can simply just say tightness.
There's expansiveness you say expansive.
There's constriction you say it feels constricted.
Simply breathe in to whatever it is you're feeling in the heart space.
Now if you are feeling some tightness or some constriction,
Just simply ask yourself,
Is there a thought,
A belief or a situation that is causing this tightness?
Once again there's no judgment.
You don't have to go into a story.
Let the heart answer for you.
Simply notice what we're doing is seeing that this thought or belief or situation causes tightness in the heart,
Causes a closing in the heart space.
Each feeling or belief or thought or situation causes reactions in different parts of the body.
This one happens to cause a tightening in the heart space.
This is information.
So that perhaps the next time you find that situation you can specifically take action to open the heart.
Let's start to clear out some of those blockages.
So for each place that you feel a tightness through the rib cage,
Through the heart space,
Can you breathe just a little deeper into it?
Direct breath and space into those areas one at a time.
Maybe you visualize that air just dissipating any cloudiness,
Washing away anything that is stuck or stagnant.
The heart chakra is named anahata which means unstruck note.
The purpose of anahata and the reason why it's called unstruck note is because an open heart is a willingness to begin anew.
No matter what you've experienced in the past,
No matter how many times you've felt that tightness or that brokenness,
It's willing to open yourself up again.
Write an unstruck note,
Completely new.
We're going to do some breath work to help us connect to our heart chakra.
What we're going to do is on the inhale,
You're going to feel the tip of the tongue reach to the roof of the mouth and on the exhale you just simply relax the tongue down off of the roof of the mouth.
So the inhale,
The tip of the tongue comes to the roof,
Exhale,
It relaxes down.
Breathe like this.
Slowly release that practice of the breath work.
One more time drawing the attention to the heart.
Asking your heart a question.
What is it you want to teach me or tell me?
Ask your heart what is it you want to teach me or tell me?
Slowly listen,
No judgment of what the heart says.
Let's all take a deep inhale through the nose.
Full exhale through the mouth.
Starting to move forward with an open heart,
With a spacious rib cage and lung space.
The vulnerability,
The courage,
The bravery to open our hearts.
As you're ready you can slowly start to open up your eyes returning to the space around you.
Maybe even take a moment to clasp the hands behind the back to stretch the shoulder blades together to feel the heart open even more.
As you're ready go forth with your day.
Thank you for practicing.
Namaste.
