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Posted on Sun, May 16, 2010 : 3 a.m.

Centering on the heart: a guided meditation

By Susan Scott Morales, MSW

Often I’ve suggested techniques that give our brains something to do while meditating. This one is no different: we focus our attention on the feeling in our hearts. Just this simple act can take us away from the constant drone of our thoughts. Today I’ll lead you in a guided meditation so that, not only can your mind rest, you can also feel the resonating greatness inherent in the heart, or heart center.

Click here for the audio version.

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Photo by Flickr user audreyjm529

Sit in a comfortable posture, either cross-legged on the floor or sitting in a chair. Close your eyes when you’re ready. Lift your shoulders toward your ears; direct them back and then down. As you repeat this several times, notice how your chest expands. Imagine you’re pointing the sternum upwards. You may find that you’re now sitting slightly forward. If you like, place a small pillow behind your lower back.

Take a deep breath. Focus your awareness in the upper chest area. Notice how the chest rises with the inhalation and falls with the exhalation. Return to normal breathing but continue to sense the breath’s action in your body.

Now put your attention to your heart region, the area between the sternum and the collarbone. The feeling there is like a rosebud lifting its face to the sun. Feel the warmth radiating into your heart. With each breath allow the heart to get warmer and softer. Your body is feeling heavier as your heart is feeling lighter. Sense the pedals of your heart opening, creating more surfaces to collect the sun’s rays. Continue to breath normally, allow the sun to coax the petals open. You don’t have to do anything. Like with a blooming rose, the process is automatic. Continue to watch the petals grow bigger. Now the flower is completely open. It is tingling with life and vitality. Allow that feeling to spread throughout your chest. Now up the spine and into your head. Now down the spine through the legs, the bottoms of your feet and out into the earth.

Continue to keep your focus on the sensation of openness and warmth in your body. If thoughts intrude, gently return the awareness to your heart.

As a mental health professional, an owner of a fitness studio, a writer and a wife, mother and grandmother, I have found meditation to be helpful in every aspect of my life. Let's talk...You can contact me at susanmmorales@yahoo.com or check out my websites: susanscottmorales.com and bodiesinbalancefitness.com

Comments

Susan Scott Morales, MSW

Mon, May 17, 2010 : 7:36 a.m.

Yes, Linda, thanks. Your comment also reminds me that when were focusing on the heart we are in the present moment -- where all opportunities exist.

Linda Chapman

Sun, May 16, 2010 : 10:08 a.m.

This meditation reminds me that while the heart and mind work in tandem, the heart provides much more energy to our system than brain activity. Taking time to feel that power radiating and renewing; wonderful. Thanks, Susan.