Meditation for a Calm Heart

Updated: Jan 4

Meditation is great to reduce anxiety and depression

Feeling like you need to center yourself into your heart space? Overwhelmed with emotions? Find a little time and step into the magic of your heart.

Ive been practicing this meditation for over half a year and it is truly one of the most beautiful meditations I have ever done, still months later its my favorite daily meditation.

When you step into your HEART SPACE

You know your TRUE Self

The heart calming meditation helps you center yourself firmly in your neutral heart space amidst the stress of today's fast paced living and help you to relax and re-set your heart mind link.

Ideally practice this meditation daily and you will reap many benefits as you anchor yourself into your neutral, non-reactive heart space of self love and acceptance. As you step into your heart you will feel instantly calmer, steady and graceful amidst turbulence of any thoughts and feelings whirling around you.

This meditation is an easy practice, even for beginners as it involves an easy mudra (hand posture) and a simple breath pattern (pranayama), its also fully engaging for any level yogi, even advanced Yogis. It helps you to breath-connect and create a deeper awareness of your breath and emotions and your practice will deepen further on every practice.

How to Do It:

1. Sit in easy pose (seated, straight spine) close the eyes or look straight ahead eyes open in relaxed eye pose, or focus at the brow spot (ajna)

2. Place the left hand palm down to chest on your heart centre. Bend the right arm rest and relax the elbow against the side of the body, and hold the right hand in gyan mudra (thumb and pointer finger meeting with the other fingers extended) at the level of the shoulder, the fingers of the gyan point upwards.

3. Inhale deeply and retain the breath as long as you comfortably can.

4. Then, exhale slowly and hold the breath out as long as you comfortably can.

5. Continue for as long as you feel you would like to at first (ideally at least 3 minutes to half hour)

6. To end: Inhale and exhale deeply 3 times. Relax.

Note: Do not hold the breath in or out so long that you gasp for breath or feel panicky, experiment to find your comfort zone and always work within. This breath is an opportunity to confront and move beyond fears.

How It Works:

  • It gives clarity to your relationships with yourself and others. If you are frustrated or upset with someone, practice this meditation for 3 to 5 minutes before deciding how to respond

  • On the physical level, this meditation strengthens the lungs and heart (and builds up prana).

  • The left palm on the heart centre brings stillness and helps direct the prana to its ideal home: the lungs and heart. Usually the right side of the body is the projective, active side, but for this meditation the right hand is placed in a receptive position, bringing more stillness and calm.

Try this practice for 40 days as a ‘Sadhana’ (daily spiritual practice and devotion). You will definitely notice changes.

Enjoy your meditation practice

Love and Light

Cara Bianca

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