A place that aches or fills with love, that feels compassion and trust, and that dependant on our experiences can seem empty or overflowing. The most vital of organs, intrinsically linked to life. Yep… the heart. It is the centre in the body where we ‘feel’ but beyond that, there is, within the heart, a subtler centre that experiences spirit.

You can’t feel spirit as an emotion or physical sensation. Spirit lies beneath the layers of sensations, and to experience it, you must go to the heart and meditate upon it until the layers and emotions that obscure spirit are cleansed.

In the meditation below, follow Sally’s simple steps and you will be guided to listen to the messages your heart is sending you. You will begin to clear away whatever is blocking your heart so that you can experience the pure shining spirit that is your true nature.

HEART-BASED MEDITATION

  1. Begin by sitting and close your eyes.
  2. For just this moment, let go of your thoughts and the outside world.
  3. Focus your attention on your spiritual heart centre, in the middle of your chest, and be aware of your heart as a space. The heart centre is a point of awareness where feelings enter. In its essence, the heart is pure emptiness, pervaded by peace and subtle light. This light may appear as white, gold, pale pink, or blue. But don’t strain to find a light of any kind. All you need to feel is whatever is there.
  4. Resting your attention easily on your heart centre, breathe gently and sense your breath flowing into your heart. You may want to visualize a soft, pastel light or coolness pervading the chest.
  5. Let your breath go in and out, and as it does, ask your heart what it needs to say. Don’t phrase this as an order; just have the faint intention that you want your heart to express itself.
  6. For the next 5 or 10 minutes, sit and listen. Your heart will begin to release emotions, memories, wishes, fears, and dreams long stored inside. As it does, you will find yourself paying attention.
  7. You may have a flash of strong emotion—positive or negative—or a forgotten memory. Your breathing may change. You may gasp, sigh, or feel tears come into your eyes. Let the experience be what it is. If you daydream or drift off into sleep, don’t worry. Just bring your attention back to your heart centre.

 

Trust That The Heart's Message Is Perfect

Whether it speaks to you in sadness or fear, delight or pleasure, its message is exactly what you need. If voices of anger, worry, or doubt start to arise, allow them to speak and then let them go, easily and comfortably. You are learning to be with your heart in order to heed its spiritual meaning—this is meditation. You are letting repressed material come up to be released—this is purification. You are listening to your heart without judgment—this is attention.

 

For more meditation techniques check out our regularly schedules meditation classes here.