Heart Centered Meditation
Follow your heart, but be quiet for a while first. Ask questions, then feel the answer. Learn to trust your heart.
-- Author Unknown
Continuing with a Heart Centered week, I've written a Heart Centered Meditation for you!
Taking some time to focus on opening and healing the heart center has many benefits. Not only are we opening to giving and receiving love, we are opening the physical space in our heart and lungs. Most of us walk around with shallow breathing and bad posture, rolling our shoulders in and collapsing our heart and lung area. Not only does this look bad, it decreases our oxygen consumption.
Most people only use 20% of their lung capacity...Yikes! Did you know that cancer cells can not survive in oxygen rich environments? Did I just hear a giant collective inhale? I thought so.
A few of the benefits of meditation are relaxation, lowered blood pressure, reduced anxiety, enhanced immune system, reduced headaches. Meditation releases endorphins to the brain, helps insomnia, increases focus, creativity and brings peace of mind.
Take a few moments to tune into your heart today. Fill and renew your Spirit. Open you heart. Open your lungs and take in some oxygen! As you move more and more into a place of love, remember, Love is a verb....it is an ACTION. Be "LOVE IN ACTION" in all you do!
Here's one of my favorite meditation songs by the amazing R. Carlos Nakai. Listen as you read through and practice the meditation.
Heart Centered Meditation
Find a quiet place where you won’t be disturbed for this time. Turn off the phone. Put a note on the door if needed. Remove your shoes and any restrictive clothing. Make sure you are warm enough. Get comfortable but don’t lay down.
Sit in either a chair or on the ground with crossed legs. Keep your spine straight. Shoulders are back and down, lift through your head. Hands rest palm up on your knees.
Close your eyes. Take a deep breath in through your nose, hold for a few seconds and exhale through your mouth with a big “Ahhhhhhhhhhhh.......” releasing any tension, stress, worry. Inhale again, breathing in peace and love. Take two more breaths like this, inhaling through the nose, exhaling through the mouth.
Begin to feel "roots" growing from your sitting bones or feet, deep into the Earth. Feel your connection to the Earth. Feel grounded, supported and present.
Take a deep inhale and lift your awareness though your spine and into the top of your head. Imagine a beam of light radiating from the crown of your head out into the Universe and feel your connection to Spirit. Feel your connection to pure love, sweetness, joy and beauty.
As you exhale, feel the Spirit energy flowing back into the crown of the head all the way down into your roots. Inhale and draw Earth energy all the way up the spine and into the head, into Spirit energy and back down on the exhale. Keep your breath flow moving up and down the spine for a few moments.
When you feel centered and peaceful start to bring your awareness into your heart center. Imagine you are breathing in and out though your heart. Feel your heart softening and opening. Begin to slow your breath, lengthening your inhales and exhales. Keep your focus on your breath. Being present to each inhale, each exhale.
Imagine there is a soft pink ball of love light sitting in your heart center. As you inhale, draw your breath into the ball of love light see it begin to expand. As you exhale, feel the light begin to radiate out into the rest of your body. Inhale and draw love and peace into your heart. Let the light expand even further into your body.
Exhale, feel heart energy flow out of your body and into the space around you. With each inhale and exhale, continue the expansion of love energy flowing into your heart and flowing out into the world, letting it reach deeper into your body and further out into the world.
Feel your open and joyful heart ready to accept love. Ready to give love. Ready to act in love. Knowing that what you project into the world will begin to be mirrored back to you. Choose to love with a fully expressed heart, knowing you are safe. You are loved. You are joy. You are pure potential. Pure bliss. Pure love. You are divine inspiration. You are whole. You are perfect. You are enough.
Take as much time here as needed.
When you feel ready, begin to feel the pink ball of love light again centered in your heart space. Simply feel your breath flowing in and out of your heart. Smile.
Feel your roots. Begin to feel grounded and centered. Take an inhale and lift your arms over your head. Bring your palms together and lower them to your heart in prayer pose.
Take a few breaths here in gratitude for your Heart. Take a few breaths in gratitude for the Earth. Take a few breaths in gratitude for the Spirit.
Take a deep inhale and, in your mind or out loud, take a long Om or an Amen.
When you feel ready, slowly begin to open your eyes. Know that throughout your day you can close your eyes and take a few breaths and tune into this love energy whenever you need it. It flows from an unlimited source and is always present and available.
Find the seed at the bottom of your heart and bring forth a flower.
-- Shigenori Kameoka
Have a Blissed and Blessed day!
In Love and Health, Lori Clayton, LMT, CHHC