You should take about half an hour for the heart meditation . Make sure that you are not disturbed during this time; we recommend a quiet place in nature or at home. When you are ready, make yourself comfortable lying or sitting down.
Heart meditation: instructions for beginners
With a heart meditation, you can open your heart to love, compassion and peace. It can serve you both as a forgiveness ritual and as a daily meditation exercise to gently and positively influence your inner attitude.
Ayurvedic teaching is always about taking a holistic view of the person's individual constitution. This includes not only the physical, but also the mental and spiritual constitution, with the aim of achieving holistic health. With heart meditation, you can build a positive mindset and feel more joy and lightness.
With these instructions, you can also enjoy the heart opening meditation as a beginner:
Heart meditation text to read aloud and practise
Here you will find the instructions for the heart meditation again as a text so that you have them to hand at all times and can do the meditation again at your leisure:
1. relax your body and your breath
Sit in a comfortable position, close your eyes and turn your attention inwards. Concentrate completely on your breathing and observe for a while how your breath flows calmly and evenly in and out through your nose.
Try to relax, let all your bones, muscles and joints become loose. Your whole body can now completely relax and let go.
2. direct your attention to your heart
Then place one hand on your heart area and direct your attention there. Feel your own heartbeat, how it beats rhythmically and supplies your body with fresh blood. Feel into your heart, breathe in and out in a relaxed manner and connect completely with your own heart energy.
3. visualize a healing light
Imagine how a beautiful, radiantly bright light spreads from your heart into all the cells of your body. Feel how it warms your heart and how the light spreads further and further inside you.
4. repeat the mantra "I am lovable"
While the healing light flows through your heart, say to yourself inwardly: "I am lovable." Repeat the sentence again and feel into your heart. Can you say these words with conviction? Can you fully accept this truth?
Feel into your body and feel whether there is resistance or doubt within you. What feelings come up in you? What is preventing you from accepting this truth? Are there perhaps old hurts and disappointments that are still influencing you?
Feel into your heart. You are worthy of being loved - on all levels! Allow yourself to love and accept yourself as you are.
5. let go of resistance and open your heart
Observe your breathing and take in the resistance with each inhalation and release some of it with the next exhalation.
Repeat this breathing technique a few times and feel the sense of relief. Once you have let go of the obstacle or doubt to some extent, return your attention to your heart area and say to yourself a few times: "I am lovable".
First say it in your mind, then repeat it out loud. Speak the words with conviction from your heart. Open your heart to love yourself.
7. enjoy the feeling of happiness and feel inside yourself
Feel the feeling of happiness that is becoming more and more present within you. It radiates from your heart into all areas of your body. Your whole body is happy, you have only been waiting to recognize this truth. Let a smile arise from your heart and send it through your whole body, into every cell, no matter how small.
Deep in the center of your being, an infinite source of love bubbles up. Now allow this love to bubble up to the surface. Let it fill your whole heart, your body and your mind, your consciousness and your innermost being. Open your heart wide. Let the streams of radiant light and love flow.
Stay in this feeling of happiness for a while and enjoy it. Rejoice in the fact that you have opened yourself up to love. If you want to be loved, first give yourself love - and you will receive it back a thousandfold from others. Love is pure joy in being.
Enjoy this moment for as long as you like. It is a gift to you. When you're ready, open your eyes, stretch comfortably and take the loving feeling with you into the day.
If you feel that you are about to lose it in everyday life, close your eyes, put your hand on your heart and say to yourself: "I am lovable." Because that is the truth.
Affirmations for heart meditation
The mantra "I am lovable" is just one of countless affirmations that you can use to open your heart.
You can also repeat the following affirmations over and over again:
- I am at peace with myself and with life.
- I can now let go of the past in love.
- I am grateful for my wonderful inner peace.
- I am completely in my center.
- I love myself and that's why I treat everyone with love.
- Spreading love creates a feeling of well-being in me, it is an expression of my inner joy.
- I receive everything I need in my life at the right time.
- I am full of life, which is reflected in my health.
- The power of my thoughts brings balance and harmony back to my body.
- My life is wonderful.
It is best to choose the affirmation as a mantra that speaks to you the most in your current life situation and trust your gut feeling. Alternatively, you can of course also choose a personal mantra that feels natural and touches your heart.
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