This 20-minute Anahata (Heart Chakra) meditation guides you to open the chest and soften the space around the heart with subtle somatic movement and breath. We’ll engage and release the pericardium, trace gentle circles around the heart space, and layer box breathing to draw a steady line of awareness in four directions. You’ll explore the lush green quality of the heart, sensing life, vitality, love, and courage from within. The practice closes with soft humming (mmm), allowing vibration to massage the chest and soothe the nervous system.
Expect a grounded, instructional pace with frequent invitations to soften, pause, and let the breath move naturally.

Focus: Heart center (front/back/sides), pericardium, ribs, upper spine
Breath: Box breathing + natural breath; gentle humming
Element / Color: Air • Green
Benefits: Emotional balance, easeful posture, parasympathetic tone, self-compassion, courage