Before February slides into March, let’s recognize Heart Health Month by focusing on the Heart Chakra. Chakras (Sanskrit for spinning wheel) are energy centers that receive, process and transmit life-force energy (aka chi or prana). There are 7 major chakras in the body: the lower 3 chakras are considered our foundation—associated with safety, sexuality, identity; the upper 3 correlate to spiritual realms—expression, wisdom, transcendence.
The 4th chakra, the Heart Chakra (located at the center of the chest), is the balance point between the lower and upper energy centers. Associated with the healing color emerald green, it is where we process emotional experiences and is the center of love, self-love, kindness and compassion.
I invite you to spend a few minutes practicing Compassion Meditation below. This meditation releases emotional wounds stored in the heart center, opens channels of love and compassion, calms and clears the mind, and slows respiration and heart rate. Additionally, research links compassion (especially acts of kindness) with the release of hormones that contribute to well-being; the hormone oxytocin, in particular, benefits overall wellness due to its anti-inflammatory and anti-stress effects. Other studies show that feelings of compassion can lower blood pressure and improve cardiovascular health. 💚
While we’re on the subject, here’s another heart healthy tip: regular, moderate walks benefit cardiovascular health…even if it doesn’t make your heart race! Research has found that a daily 15-minute walk greatly reduces risk factors associated with a heart attack, lowering the risk of death by 22% and reducing stroke risk by 43%—regardless of heart rate. Do your heart a favor and take a walk (whether indoors or out)!
Compassion Meditation
- Sit on a mat or in a chair in any comfortable position. Eyes may be closed or downcast.
- Bring palms together at the heart center in Anjali Mudra (prayer position).
- Inhale and exhale while visualizing healing emerald green energy emanating from your hands to your heart center, and out to all sentient beings.
- Continue for 8 to 10 long, slow, deep breaths or longer.
- When finished, lower your hands to your lap, welcoming compassion, self-compassion, empathy and love.
- Close your eyes and focus on the following thought:
Compassion fills my heart and soul.
