If your heart has felt a bit closed lately, a bit careful, you're not
broken.
Hearts do that when they've been hurt.
It's how they protect you.
For six minutes, let's see if it wants to open a little.
Only as much as feels okay.
Sit comfortably, or lie back.
Let your eyes close.
Rest one hand, or in both,
the middle of your chest.
Breathe in slowly, and send the breath right under your hand.
Feel your chest rise into your palm.
And breathe out.
Feel it fall away again.
In...
as if the breath is coming in through the front of your chest, not
your nose.
And out...
softening the space behind your breastbone.
Once more.
In...
And out.
Let the hand get warm and heavy.
In yoga, this spot is called Anahata.
The heart chakra.
It's usually pictured as green, like new leaves.
Imagine a small green light there now, right under your hand.
Soft, like sun through a leaf.
It turns slowly.
A gentle spin.
Each time you breathe out, it glows a little brighter, a little wider.
It spreads across your chest.
Into your shoulders, which drop a little.
Down your arms, way all the to your hands.
If you can't really see it, that's fine.
Just feel warmth in your chest.
That works just as well.
Now, gently, notice if there's a wall around this light.
Most of us have one.
Built brick by brick.
A breakup, maybe.
Or that time you opened up to someone and it didn't go well, and
you quietly decided never again.
The wall made sense.
It kept you safe.
You don't have to feel bad about building it.
But look for one brick.
Just one, that you don't need so much anymore.
Maybe a grudge that's gone stale.
Or a rule like, don't ever ask for help.
Breathe in...
and put your attention on that brick.
Breathe out...
and let it loosen.
Maybe it slides out.
Maybe it just wobbles.
Either is fine.
A little light gets through the gap now.
Notice how that feels.
Letting love back in doesn't mean letting everyone in.
You still choose who gets close.
You're just making a little room.
If your mind drifts off into old memories, that's normal Don't here.
follow them all the way.
Come back to the light in your chest.
Let's let love move both ways.
As you breathe send out,
a little of that green light to someone you care about.
See their face.
Let it reach them.
As you breathe in, let love come back to you.
From them.
From anyone who's ever been kind to you.
Let yourself take it.
Out, giving...
In, receiving.
This half is usually harder.
Try anyway.
And now turn a little of that light back toward yourself.
You count too.
Even on the days when you feel hard to love,
maybe especially then.
Say these quietly, to your own heart.
I am open to love.
I can give, and I can receive.
My heart is allowed to be soft.
Rest here.
The green light turning slowly in your chest.
Nothing to guard, just for now.
Keep your hand on your chest for one more breath.
Feel your heartbeat, if you can find it.
Then let your fingers wiggle.
Roll your shoulders back gently,
opening the chest.
Later today,
notice one small kindness coming your and way,
let it land.
When you're ready,
open your eyes.
You don't have to keep the gap in the wall wide open all day.
Just remember it's there.