A lot of us meditate in and from our heads. But you know what? When we meditate, our whole heart and body is actually involved.

If we don’t recognize that and consciously engage with it, we’re missing out on a lot of the wisdom and intelligence that’s naturally flowing through our experience each time we meditate.

In this guided meditation, we spend the hour doing a blend of mindfulness practices to ground ourselves in the body and connect to the heart. After some heart attunement and pranayama exercises, I lead you through 20 minutes of basic mindfulness meditation focused on the breath.

During this phase of the practice, you will work on two essential meditation skills: steering and staying. Steering the attention back to your meditation object and then staying on your meditation object – the breath.

Steering and staying are foundational skills for all meditators. Those are the two essential pillars upon which we build our inner temple.

And perhaps just as important, in our age of fragmented attention, honing your ability to steer and stay your attention is essential. Most of our online world is habituating us to do the opposite. The negative impact on our well being is evident.

Remember, your ability to deliberately rest your attention on any object of focus–staying–is directly related to your capacity for calmly and intentionally navigating life.

After the meditation, we finish with a heart-expanding song with an accompanying mudra or hand position.

This practice helps ground your attention in your heart center, balances the two hemispheres of your brain, and brings deep calm and relaxation to your day.

And just a quick note. In the beginning of the video, I mix up my words and say that we need to move from our heart to our head. Obviously, that’s wrong. In meditation, we are aiming to shift our basis of operation from our head to our heart.

That’s what this guided meditation is all about. Enjoy!

Heart Based Guided Meditation

• Introduction
• Chanting
• pranayama
• Guided Meditation – Basic Mindfulness
• music