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Heart Sutra Meditation

Heart Sutra Meditation

Do this regularly so that this ritual can focus your attention and your intention.

Go to a quiet place where you are not likely to be disturbed for 15 minutes. Close your eyes, practice the primordial sound mantra–“so-hum”–for five minutes, placing your awareness on your breath.

After five minutes, put your mental awareness in the area of your heart, in the middle of your chest. With your attention on your heart, you may begin to feel your heart beating more strongly. This is normal. As you experience the beating of your heart, begin to also experience gratitude.

The way to experience gratitude is to think of all the things, events, and relationships in your life for which you have reason to be grateful. Allow these images to surface in your consciousness while you keep your attention on your heart. Take a moment to think of all the people whom you love and all the people who share their love with you.

Then say to yourself: “Every decision I make is a choice between a grievance and a miracle. I let go of grievances and choose miracles.”

Certain resentments and grievances–and the people associated with those resentment and grievances–may surface in your awareness. If they do, just say, “I let go of the grievances. I choose the miracles.”

Then become aware of your heart again, and consciously start to breathe into your heart. As you do, say to yourself, “Love … knowingness … bliss … love,” and then breathe out for the same count of four. Between each inhalation and exhalation pause for several seconds. Do this for three or four times.

The fire of your soul–which is love, knowingness, and bliss–will start to broadcast itself through the heart. The fire of your soul now begins to create your intention.

 

Adapted from The Spontaneous Fulfillment of Desire, by Deepak Chopra (Three Rivers Press).

Read more: Deepak Chopra's Tips, Exercises, Spirit, , ,

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Deepak Chopra

Acknowledged as one of the world's greatest leaders in the field of mind body medicine, Deepak Chopra, M.D. continues to transform our understanding of the meaning of health. Chopra is known as a prolific author of over 49 books with 12 best sellers on mind-body health, quantum mechanics, spirituality, and peace. A global force in the field of human empowerment, Dr. Chopra's books have been published in more than 35 languages with more than 20 million copies in print.

46 comments

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4:36PM PDT on Oct 24, 2012

I like this this form of meditation, but when the "heart sutra" was mentioned I thought it was in reference to the ancient buddhist sutra regarding emptiness.

10:15AM PDT on Oct 13, 2012

TY

5:51AM PDT on Oct 13, 2012

Oh so nice--thank you!

2:50AM PDT on Oct 13, 2012

Thank you :)

11:03PM PDT on Oct 11, 2012

Also recommended by Sri Paramahansa Yogananda in his Kriya Yoga course...you can't go wrong with this!

8:45AM PDT on Oct 10, 2012

Thank you

2:05AM PDT on Oct 10, 2012

meditation is calming, just shutting out the noise and bustle of reality is a huge relief.

12:34AM PDT on Oct 10, 2012

Thanks for the information.

11:38PM PDT on Oct 9, 2012

I let go of grievances and choose miracles

9:55PM PDT on Oct 9, 2012

I will try, tks.

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Disclaimer: The views expressed above are solely those of the author and may not reflect those of
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