INTRO TO ANĀHATA

PRACTICE SEQUENCE

BALANCING THE ANĀHATA

  • Connect to the air element by feeling the wind movement inside and outside you.
  • Increase lung capacity by practicing pranayama.
  • Wear the color green.
  • Focus on yoga asanas that are in the upper chest, shoulders and arm region.
  • Practice Metta Meditation (loving kindness meditation & forgiveness) for yourself and others.
  • Spend more time with loved ones, especially animals
  • Practice santosha – contentment and equanimity with what is.

OTHER GUIDELINES AND PRACTICES

Dirgha Pranayama (3 Part Breath)

Loving Kindness & Forgiveness Meditation

The only way to experience healing and peace is to forgive. Until we can forgive, we remain locked in our pain and locked out of the possibility of experiencing healing and freedom, locked out of the possibility of being at peace. Without forgiveness, we remain tethered to the person who harmed us.

Desmond Tutu

Hatred never ceases by hatred, but by love alone is healed. This is the ancient and eternal law.

The Buddha

Forgiveness will not be possible until compassion is born in our heart. Even if you want to forgive, you cannot forgive. In order to be compassionate, you have to understand why the other person has done that to you and your people. You have to see that they are victims of their own confusion, their own worldview, their own grieving, their own discrimination, their own lack of understanding and compassion.

Thich Nhat Hanh

Forgiveness and Compassion go hand in hand. Many times we think we have forgiven ourselves, others and circumstances, but the imprint of the suffering is still strongly there and can suprise us in random moments with its bitterness. In our minds, we may try to think good, compassionate thoughts, but this surfacial compassion is far removed from the energy of our hearts and comes out as empty words.

We must learn how to be more skillful – by learning from moments when we were unskillful – full of anger, hatred, rage, jealousy, sadness etc. These moments can be teachers that show us the way to honestly walk the path of forgiveness and compassion, which arises out of the clear depth of our heart. Sometimes we have to walk backwards to go forwards. This can be a painful process, but holding on to subconcious resentment is far worse and more poisonous to a spirit that wants to be free. If true compassion & loving kindness (karuna and metta) is born, then there is nothing to hold on to, nothing to forgive.

Please use the following meditation as much as you like as a contemplation on these topics. Just feel and accept whatever arises within your truest nature: