One thing that you’ll get to know very quickly if you practice meditation for any length of time is your heart. Not necessarily that wonderfully powerful beating thing in the center of your chest. Rather, your heart center – you know that thing you protect and close off from the rest of the world so you don’t get hurt? Unfortunately, closing off one’s heart center can lead to all sorts of problems including depression, anxiety, and heart issues, not to mention a lack of love and acceptance in your life.
Renowned yoga and meditation instructor Shivea Rea pens this recent Yoga Journal post on how to practice a lotus heart meditation. According to Rea, apart from teaching you to focus your awareness, the lotus heart meditation is intended to allow a person to experience the gift of unconditional love.
The following meditation focuses the awareness on the seat of one’s lotus heart. For some, this will be a very natural sanctum to rest the awareness. Others may observe that the restless nature of the mind does not subside so easily. This meditation serves two purposes: First, to learn to focus the mind on any object as an internal seat, and second, to receive the healing benefits of being connected to the heart as a place of unconditional love.
To begin, find a comfortable posture for meditation (seated on a cushion or blanket, in a chair, or against a wall). You may find it helpful to set a timer for 10, 20, or 30 minutes so you can deepen your meditation without wondering about the time. You may also want to gently ring a bell at the beginning and end of your meditation.
Place your hands on your knees in Jnana Mudra (index and thumb touching), with palms facing up to open your awareness or palms facing down to calm the mind. Scan your body and relax any tension. Let your spine rise from the base of the pelvis. Draw your chin slightly down and let the back of your neck lengthen. Now plant the seeds for meditating on the lotus of the heart.
Read more from Rea on how to practice a lotus heart meditation here.