Heart Lotus Meditation
My teacher, Shiva Rea, taught me this beautiful meditation. It’s a great way of getting in touch with your true essence. Focusing on your heart and the energy that emanates from that region allows us to feel and give love freely! It allows creativity to flow. It turns off the negative self-talk that most of us are occasionally victims of and nurtures compassion for ourselves and all other beings. Try this meditation when you are feeling constricted in any way. Does your heart feel closed off, your chest caved in, your shoulders hunched? Do you feel overstimulated by the constant stream of information bombarding you? We all feel this way sometimes and this meditation is an easy way to reverse that! When you are in tune with the energy of your heart, you live life from a more authentic place and others will benefit just by being near you.
First, find a quiet place where you will not be interrupted. You may want to set a timer for 10 or 20 minutes so you can settle into meditation without wondering about the time. Get into a comfortable position, either sitting cross-legged on a cushion or blanket, or in a chair with both feet flat on the floor. You can also meditate lying down if necessary. Let your spine rise effortlessly from the pelvic floor up to the crown of your head, imagining your vertebrae stacked one on top of the other. Allow your shoulders relax down the back. Close your eyes.
Take a long, deep breath in through the nose and out through the mouth — the inhale and exhale are about equal duration, smooth and slow. Let go of all tension, all thought. Just focus on the breath. Inhale deeply again through the nose and then exhale out the mouth. One more time, inhale deeply through the nose until you can’t breathe any further and still try to take in a little more breath. Let it all go in a sigh through the mouth. Now you are ready to begin.
Inhaling through the nose, focus your attention on the pelvic area and as the breath enters your body follow it up the spine to your heart area. Exhaling through the nose, focus on your heart region and notice any feelings in that area. Does it feel warm? Tingly? Expansive? What emotions come up? Let the sensations fill your body and mind. Continue this for several breaths until you feel immersed in the heart energy.
Next, focus your concentration on the heart, both physical and energetic. Imagine a stream of consciousness flowing from the backs of your eyes down to your heart. Feel the heart energy. Now, if you can, imagine the heart as a lotus flower. As you inhale, imagine the lotus flower blossoming, its beautiful petals opening up with the breath. On the exhale, imagine the lotus flower closing as you dwell inside its protective space. Continue with this visualization for several minutes until you feel complete (or your timer goes off!). If visualizing the lotus flower is difficult, try envisioning a flame at the center of your chest. Just keep your focus on the flame, glowing more brightly with each inhale.
Close your meditation by bringing your hands to heart center in Anjali mudra (prayer pose). Feel gratitude and awareness that you can be an agent of positive energy in this world! Live from the heart more often than the brain and you might find things come easier and life flows more smoothly. I hope you enjoy it!