Heart Meditation

Meditation can be a daunting activity for some. The common reason that most people don't do it is because they "cannot get their mind quiet." However, it is about observing those thoughts that surface and not ruminating on them. Eventually the thoughts will quiet down, and then sometimes they are chatty as ever. It is good to have different techniques available when sitting down to meditate. This heart meditation is one of my favorites.

Begin by sitting in a comfortable position - if you like sitting with your legs crossed great, but you can also sit on a chair with your back straight. If you want you can set a timer for 5 minutes, 10 minutes or whatever desired length of time you want to sit for. During the first few moments draw your awareness on your breath. Observe it's natural flow. Inhale. Exhale. Inhale. Exhale. Then draw attention to your heart center (medial to your heart, between the breasts). If you want you can place your hands here, but it is not necessary. Begin to breathe into your heart. Follow your breath in and out. Observe any thoughts that may come and release them with your exhale. Try not to stay focused on one thought. And if the same thought comes up, observe it. See how your body feels; what happens to your breath. Just observe. Try not to attach to the story that is being told. Always come back to the breath. And it is okay if your mind is chatting up a storm. It is one way that we work through our karma. So allow yourself to accept what is coming up. No judgement. Just observe. 

The more one sits the easier it becomes. If trying to meditate on your own is challenging, find a guided meditation that you like. I use www.yogaglo.com and have several teachers that I like. 

If you have any questions, please reach out to me. I will be happy to answer them.