A Few More Heart Centered Practices

Practical Tools for Self-Guided Reflection

All You need is love

-The Beatles

I’ve spent another week steeping in the sweetness of my heart. It’s such an expansive space to explore, I like to take my time with it.

So, I thought we’d linger here together for a second issue, allowing the subtle energies of lovingkindness, compassion, gratitude, patience, acceptance, forgiveness and balance to gently unfold within us.

Last week, I shared four heart themed resources to use in your personal practice, they were all online offerings in audio or video form, guided by some of my favorite teachers.

In this issue, I want to share some techniques you can use to enter your heart space on your own— no screens or internet connection required. These come in handy in moments when you have limited time, or privacy, and need a mental health break— like in the car, on an airplane, public bathroom stalls or even in the emergency room (I’ve done it).

It’s also nice to turn inward and tap into your own inner guidance from time to time. I’m a big fan of guided classes, they make up the bulk of my home practice, but sometimes I just want soak in the silence of my own presence. These are tools for those times.

Mantra: Yam

There are infinite ways to work with the heart chakra, but one of the simplest and most powerful is chanting. If the thought of chanting makes you uncomfortable, you are not alone. I was hesitant to try it too, and it took me a while to feel comfortable using my voice in this way. Now, after a few years of incorporating it into my practice, I’ve learned to love it.

Today, I’m inviting you to experiment in a space where you feel safe—your home, car, or backyard. At first, hearing your own voice might feel strange, but with practice, you may find it empowering.

Bija mantras, or seed sounds, are an excellent introduction to chanting. These simple, one-syllable sounds contain the essence of the chakra they represent, with no specific meaning. The mantra for the heart chakra is "Yam" (Y-ah-m)

While it’s perfectly acceptable to chant silently, I encourage you to try it aloud…at least a few times. This gives you the experience of vibration in your heart space. I like to begin by chanting it fully, like a song.

Take a deep breath in, then chant “Y-aaahhhh-mmmm,” extending the exhale and feeling the vibration in your chest. After a few rounds, shift to a quieter chant—“Yam...Yam...Yam”—and finally, repeat the mantra silently, focusing on your heart.

Pranayama: Heart Focused Breathing

The heart is linked to the air element, making breath a powerful tool for working with this energy center.

Heart Focused Breathing, developed by The Heart Math Institute, is a simple & effective technique you can easily practice anywhere, anytime.

To try it, place your hands over your heart, inhale deeply for 5-6 seconds, and exhale for 5-6 seconds. With each breath, imagine you’re breathing in and out through your heart. That’s all there is to it! Practice for as long or as little as you need to center yourself and regain a sense of calm.

This practice is adaptable. If you ever get overwhelmed but can't step away, you don’t need to close your eyes or place your hands on your heart. Just use the breath— lengthening the inhales and exhales to an equal count of five or six, and imagine the air moving in and out through your heart. It’s subtle enough that no one around you will notice and you’ll feel much better.

Color: Green

Meditating on the color green is another easy way to connect with your heart. The next practice, Heart Light Meditation, also incorporates the breath—an essential element of any heart-centered practice.

Heart Light Meditation

Find a comfortable seat, close your eyes, and gently tune into your breath. Spend a minute or two noticing the natural rhythm of your breathing, in and out through your nose.

Next, begin to visualize a soft green glow deep in the center of your chest, behind your breastbone, nestled between the lungs.

As you inhale, imagine the green glow growing brighter. As you exhale, envision it expanding in all directions. Continue this visualization, breathing in light and expanding it outward, until the glow becomes so bright and expansive that it surrounds your entire body like a cocoon of green light.

Take a moment to rest in this heart space, soaking in the energy and warmth of your own light.

When you’re ready to return, imagine drawing all that green light back into your heart. Feel the energy of love, gratitude, and balance within you, knowing you can carry this experience with you as you move back into your day.

To finish, take a few deep breaths, inhaling through your nose and exhaling completely through your mouth. Make small movements/stretches to fully return to your body, and enjoy the rest of your day.

Note: Green is commonly associated with the heart chakra, but feel free to experiment with other colors. I sometimes visualize a golden glow, and i’ve heard other teachers cue rose gold or pink. Play around with what feels right to you!

Yoga for Self Care | 15 Minutes | Open Your Heart | Yoga With Nico

17 minutes | All Levels | Beginner Friendly

Here is another excellent example of what makes Nico so special: she always delivers a well rounded and satisfying class, regardless of length. Nico never skips Savasana, a commitment to the integrity of yoga that I really appreciate.

She also takes her time at the beginning of her classes to guide us into presence with breath and, in this instance, an affirmation. I chose to use the sankalpa I’ve been working with as my affirmation: I am eternal loving presence.

All in all, just a lovely little class that jumped right to the top of my morning playlist.

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Alternate Nostril Breathing | Nadi Shodana | Basic Breathing Exercises | Yogalates W/ Rashmi

6 Minutes | All Levels | Beginner Friendly

Nadi Shodhana, or Alternate Nostril Breathing, incorporates two essential elements of the heart: breath and balance. This breathing exercise balances the flow of energy between the left and right sides, restoring harmony to the body, mind and spirit.

This is another technique that you can practice on your own and the tutorial above guides you through the process step by step, offering three different variations. Experiment with each one and see which one you like best.

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Heart Coherence Breath | allymaz

90 Seconds | All Levels | Beginner Friendly

This TikTok tutorial combines some of the elements from the self guided practices I shared in the reflection section. I really like this variation on heart breath because it uses gratitude. For me, gratitude is the most reliable pathway to my heart.

I’m looking forward to spending more time with this practice!

I don’t have a lot to add…plus I’m spent. It’s been a busy week filled with family dinners, hockey games, a quick anniversary getaway and a funeral.

That is a lot of life packed into 7 days!

I hope you have a great week, I’ll see you next Sunday.