5 Minute Heart Opening Meditation

To begin this heart-opening meditation, sit so the chest has room.

Let the shoulders roll back, not as a pose, as a small permission.

When you are ready, you may softly close your eyes.

Feel the front of the body. The sternum. The space between the collarbones.

Notice if the chest is guarding. Armor had a reason. You do not have to shame it.

What was the armor protecting? You do not need a full story. A word is enough.

Thank that protection. Then ask whether, in this safe minute, a little less is needed.

Breathe into the chest as if the inhale could widen the ribs from the inside.

Opening is not performing softness. It is letting the heart be included in the room.

If emotion rises, let it have the chest. You do not have to turn it into a speech.

Shoulders back another inch, if it is kind. Chin easy. Heart facing forward.

And let the armor rest beside you, not against you.

Continue with the breath moving through the center of the chest.

What would it be like to meet the next person from this slightly opener place?

You can keep your wisdom. Open does not mean undefended in a foolish way.

Feel warmth, tightness, or nothing much. All of it is the heart being honest.

The heart has been working. It can be received, not only used.

If the mind closes the chest, notice the habit, and roll the shoulders back.

Place a hand on the heart if you wish. Let the palm remind the chest it is not alone.

You can be open and still be yourself.

Rest in that unforced width across the front of the body.

Let the heart stay included as you return.

Now let your attention travel back. Feel the shoulders, the chest, the room.

Open your eyes, and take this unguarded center with you.