As a psychotherapist I’ve encountered many adults with heartache or “broken” hearts. With grief it’s not uncommon to feel pressure or tightening in the chest. Sometimes I’ve noticed people with sunken chests, their shoulders hunched forward, a way to protect their vulnerable heart.

Photo by Flickr user Lel4nd

Whether you believe that the pain comes from the physical heart or the heart center (chakra) most people can relate to emotional pain centered on the heart. Meditating on the heart or heart center can be a way to get relief from pain. Even better, if you’re pain-free, you can expand your sense of peace and joy. You’ve heard the expression a “heart bursting with joy.” That’s the end of the continuum and meditation can help you get there step by step.

First take a normal breath and become aware of how shallow or deep it is. When we’re anxious or in pain we tend to take a shallow breath. Try to take a short breath and notice how close to the heart the beginning of that breath is.

Now just breathe normally and become aware of the breath’s edge, where it begins and ends. Focusing your meditation in this simple way sometimes is enough to feel the upper chest, the heart center relax.

If you sense you’re already breathing deeper, then just find the next edge. Sometimes this simple process can bring tears - of sadness, relief or simply letting go of tension. As your breathing deepens and you’re using your diaphragm more, you may become aware of feelings of anger or frustration, even a sense of failure. I recommend sending compassion to yourself. And, of course, keep breathing, finding the edge. With practice, and without self-judgment, the body will naturally release what it doesn’t need.

Next week’s blog will be a guided mediation, centering on the heart.

As a mental health professional, an owner of a fitness studio, a writer and a wife, mother and grandmother, I have found meditation to be helpful in every aspect of my life. Let's talk...You can contact me at susanmmorales@yahoo.com or check out my websites: susanscottmorales.com and bodiesinbalancefitness.com