Heart meditation
For heart meditation, you should set aside about half an hour. Make sure you cannot be disturbed during this time, preferably in a quiet spot in nature or at home. When you are ready, make yourself comfortable lying down or sitting.
Instructions for Heart Meditation
Close your eyes and turn your attention inward.
Focus entirely on your breathing and observe how your breath flows calmly and evenly in and out through your nose for a while.
Try to relax, let all your bones, muscles, and joints loosen. Your whole body may now fully relax and let go.
Then place a 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 relaxed, and connect entirely with your own heart energy.
Imagine how a beautiful, radiant bright light spreads from your heart into all the cells of your body. Feel how it becomes completely warm around your heart and how the light spreads more and more within you. As the healing light flows through your heart, say to yourself inwardly: "I am lovable."
Repeat the sentence once more and feel into your heart. Can you say these words with conviction? Can you fully accept this truth?
Feel into your body and feel if there are any resistances or doubts within you. What feelings come up within you? What is preventing you from accepting this truth? Are there perhaps old wounds and disappointments that still influence you?
Feel into your heart. You are worthy of being loved - on all levels! Allow yourself to love and accept yourself as you are.
Observe your breathing and take the resistance with each inhalation, let go of a piece of it with the next exhalation.
Repeat this breathing technique calmly a few times and feel the feeling of relief. If you have now let go of the obstacle or the doubt a little, return your attention to your heart area and say to yourself again a few times: "I am lovable."
Say it first in your mind, then repeat it aloud. Speak the words with full conviction from your heart. Open your heart to the love for yourself.
Feel the feeling of happiness that increasingly sets in within you. From your heart, it radiates into all areas of the body. Your whole body is happy, you have only been waiting to recognize this truth. Let a smile emerge from your heart and send it through your entire body, into every smallest cell.
Deep in the center of your being, there is an infinite source of love. Allow this love to rise to the surface now. Let this love fill your whole heart, your body, 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 that you have opened yourself 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 wish. It is a gift to you. When you are ready, then open your eyes, stretch comfortably and take the loving feeling with you into the day.
If in everyday life you feel that you are losing it, then close your eyes, place your hand on your heart, and say to yourself: "I am lovable." Because that is the truth.
You can also repeat the following affirmations:
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 centered.
I love myself, and therefore I treat everyone with love.
Spreading love creates a feeling of well-being in me, it is an expression of my inner joy.
Everything I need in my life, I receive at the right time.
I am full of life; this is reflected in my health.
The power of my thoughts brings balance and harmony back to my body.
My life is wonderful.
Insights
6 popular meditation exercises for beginners
Meditation has long been a proven method in Ayurveda to live more calmly and consciously. The beauty of it is that no special knowledge is required, as anyone can learn to meditate! Here we show you a few simple meditation exercises that you can try as a meditation beginner. Just give it a try, and there's sure to be something suitable for you!
Learn Meditation: Our Detailed Beginner's Guide
Contemplating and discovering inner worlds is probably almost as old as humanity. It's about finding the inner nature of things and thus unity with oneself and the surroundings. Since no master fell from the sky, and certainly no meditation master, anyone can learn meditation. With some willpower and perseverance, you can make your meditation practice a routine and find balance with your inner self and your environment.
Chakra Meditation
Each chakra has a specific meaning for our body, mind, and soul. The state of the chakras simultaneously represents the state of consciousness. The chakras are mirrors of our state of consciousness and clearly show where we stand and what issues and problems need to be addressed and resolved. Through them, we can recognize any problems and blockages in our development. At the same time, we can significantly influence this development through working with the chakras, particularly chakra meditation. Activation, opening, cleansing, and healing of the chakras have a corresponding influence on our state of consciousness and our spirituality.