Heart Meditations

[Xan]

You're most welcome, lovetruth.


Xan

Begin simply by practicing this as a scheduled twice daily meditation. My guess is you will soon be enjoying it at various other times throughout your day too.
Find a quiet space, with an agreeable temperature, away from possible interruptions. In this spot, you should be able to position yourself so that you have a straight spine. You may sit in a chair, sit on the floor, or even lay down flat on your back. Get comfortable, close your eyes and relax.
Take a moment to notice your breath. Breathe naturally, with a nice gentle smooth natural rhythm. Breathing from the diaphragm is one of the meditation tips that will assist you in relaxing more completely.
Now, think of someone who fills your heart with love. Feel the incredible love you experience for that person. Hold that feeling of love, and let go of the thought of the person. Focus on the feeling. Feel it deep in your heart, feel it radiate out to fill your chest and limbs.
With the feeling of love coursing through every bit of your being, you'll feel something like a faint vibration within your body. That too is the feeling of love. Focus on it. Grow it. Expand it out. Deepen it. Intensify it. You are inviting it into your being, creating the expansion of it, and letting it grow beyond. You might experience other aspects to the love, such as seeing a color, or hearing a sound, that's fine... but it's not at all necessary or to be expected. It doesn't mean you are doing it better or worse. Cultivating the love feeling is what is creating the benefit.
Continue to focus on the feeling of love for 10-20 minutes, or longer if you wish. Because it feels great, you will be enjoying this. If thoughts arise, just let them go, re-focusing on the feeling of love.
When you are new to practicing this self meditation technique, it may take a couple of times to really experience the feeling of love strengthening and flowing through you. This is natural because often people are not accustomed to slowing down enough to thoroughly feel love. But, everyone knows the feeling of love so just stay with it and in no time you will be basking in it.

Have you heard the phrase, 'spread the love'? When you can quickly summon this easy meditation with your eyes open, you might consider also doing it as an active meditation. That will allow you to consciously integrate the heart meditation into other activities such as working on the computer, cooking, and walking. It can be just 'quietly running' in the background, as you go about your life.

[Sapphirez]

Thank you Xan, I will try this, it seems really lovely and I think it will be helpful for the fear I feel.

[Xan]

Yes... love overcomes fear, especially when we love ourselves even while fear is there.


Xan

[Xan]

`
When all the knots of the heart are unloosened,
then even here in this human birth, the mortal becomes immortal.
This is the whole teaching of the scriptures.


- The Upanishads

[shadedragon]

I wanted to bring this forward again, for everyone to see, bc of how beautiful these mediataions are and how wonderful they have been for myself and others
Thank you Xan for this wonderful thread

"The outer, emotional heart may give pain as well as pleasure, true, but as one becomes more aware one accepts the pain as a blessing, an opportunity. The quality of the pain naturally starts changing because you are no longer resisting it. Then it is no longer pain; it is a fire that will cleanse and deepen you."

Wow! I'm beginning to discover this for myself.

Thank you for the meditations.

[Xan]

You're welcome, peacegarden.


Xan

subbed for more reading later..

[H:O:R:A:C:E]

bringing this up....

Barbra Streisand ~ Memory:
https://www.youtube.com/watch?v=GVwJNg4Wgq4