Soulful Heart-Opening Meditation Techniques
Most people fear being hurt; they don't want to suffer, so they shut down all feelings and emotions and tightly lock up their hearts. They are embracing avoidance as a survival mechanism. They don't let anything flow out of their hearts: no love, no abundance, no power, no wisdom.
That's ok; the heart space closes to prevent hurt and suffering. Unfortunately, this also leads to nothing coming in. If a person expects to receive love, the Universe will send them a person to love them. But love won't be able to trespass the energetic barriers surrounding their heart space.
How to identify if you have a closed heart.
Are you someone who keeps your emotions guarded?
Do you like connecting with others on an emotional level?
Identifying if your heart is closed takes time and perseverance. No one can push you to go through this process. It is up to the individual to determine whether they want to know.
Another factor is to reflect on how long it has been since you had your heart closed. Remember, this is a process; there is nothing wrong with you if you've chosen to close your heart to the outside world. What matters now is that you are ready for a change.
Here are some signs that might give you an idea of where you are standing in terms of your heart and your emotions:
You fear sharing your feelings and emotions with others, suppressing them instead.
Trusting others is a massive challenge for you, all because of your past experiences.
You prefer spending alone time, distancing yourself from people and interactions.
You experience a sense of disconnection between yourself and others.
You might come across as detached or insensitive.
Because you never allow yourself to express your emotions, they begin to bottle up and lead to a build-up of negative emotions.
You find it hard to let go of the past; you embody a victim consciousness unbeknown to yourself.
Forgiving others seems like an impossible challenge for you. Instead, you make others feel responsible for all the bad things in your life.
You find it hard to say "I love you" even to the people you care about dearly.
You chose to disconnect from your body, ignoring your feelings and emotions, by spending your time focused on your analytical mind.
You don't like when people get close to you emotionally, and instinctively, you build energetic walls around you.
How are you feeling after you read the signs of a closed heart?
Most people had their hearts closed at one point or another in their lives. I remember going through very tough periods in my life, not once, but multiple times. Those moments made me feel defeated, and I consciously chose to take a break from listening to my feelings and emotions to cope with daily life.
There is always help and support around you through a coach or therapist. I know it feels terrifying to begin with. The first step is the hardest one. Nevertheless, you start rolling the ball once you decide to tend to your feelings and emotions.
We can choose to live with a closed heart, as we've done it all along. But, the process is painful and leads to disease. Or, we can lean into our hearts and unpack all those suppressed and oppressed feelings and emotions.
Leonard Cohen once famously said, "There is a crack in everything. That's how the light gets in."
Opening a closed heart takes time, commitment and perseverance. It is a process of self-awareness, self-compassion and inner work. Here are some ways to support open a closed heart:
During this process, remember to practice self-kindness and self-compassion. All your past hurts created deep wounds within; remember that as you begin this work.
Take time to reflect on why you decided to close your heart. What past experiences, traumas or situations contributed to your decision?
This work requires having a professional by your side: a coach, therapist or counsellor. Don't be ashamed to ask for help. We all need help from time to time. Even a doctor needs another doctor to do the surgery. Same with a priest who needs another priest for confession.
Allow yourself to feel your emotions and then begin releasing them through journaling, art therapy or talking to a coach or therapist.
Experiment with mindfulness techniques, such as meditation, yoga, and energy healing, can help you become more aware of your thoughts and emotions. This increased awareness can assist in helping you process and digest your feelings and emotions.
There is always something you can be grateful for in your life. Focus on the positive emotions rather than wallowing in negative emotions.
Set healthy boundaries to protect your emotional well-being. Clearly, understand how close you are willing to let others enter your personal space.
Start with small steps, and don't rush the process. Give yourself time to process your emotions after every interaction and activity with other people.
Gradually, practice trusting others by trusting yourself more. Our outer world is a reflection of our inner world. As we begin trusting ourselves more, we will attract trustworthy people into our lives.
Try putting yourself in other people's shoes and practice empathy. If you notice someone feeling guarded, see if you can relate to them and share that you know how they feel.
Dragging the past into the present moment won't help. Imagine that your body is a container that needs emptying occasionally. Releasing past emotions is essential to experiencing an open heart.
This whole process is part of knowing and discovering your inner self. Acknowledge your achievements every step of the way, regardless of their size.
Opening a closed heart is a process, so give yourself as much time as you need to heal your wounds. The intention is to create more inner peace, clarity, harmony and a balanced emotional life that supports your connection to others.
I know how hard it feels to have your heart closed, and I would like to share with you a heart-opening meditation practice:
Choose a quiet and comfortable place where you won't be disturbed. Sit comfortably, elongating the spine on a cushion or a chair, with your back straight but not rigid.
Draw your attention to your breath and start by taking a few deep breaths to relax your body and calm your mind. Then, allow your breathing to return to its normal rhythm and observe the rise and fall of your chest and the sensation of the breath moving in and out of your nostrils.
Set an intention for your practice. Here, you can experiment to open your heart, cultivate love and compassion or release negative emotions.
One of the most popular heart-opening techniques is the Metta meditation. Start by directing loving-kindness towards yourself, then gradually extend it to loved ones, acquaintances, and even those you may have difficulties with. Repeat phrases like "May you/I be happy, may you/I be healthy, may you/I live with ease."
Visualise a golden light in the centre of your chest area. Picture this light expanding with each breath, filling your entire body and extending beyond you. Feel the warmth and love radiating from your heart.
As you are basking in this golden light, begin releasing any past hurts and resentments you may be holding onto. With each breath, begin releasing these burdens from your mind, nervous system, emotional body, and physical and spiritual body.
Quietly repeat to yourself: "I am love", I am open to love", "My heart is open".
Practice breathing in through the back of your heart and breathing out through the front of your heart. Imagine breathing in love and compassion and breathing out tension and stress.
You are LOVE. Your true essence is love. Extend your love and compassion to the world and envision a world filled with love, kindness, compassion, peace and harmony.
Rest and relax, absorbing the feelings of love and compassion into your body and mind.
When you are ready, gently bring your meditation to a close, reaffirming your intention to open your heart and send love and compassion to the world.
Practice regularly and journal your experiences. If you need support, please don't hesitate to contact me.
