Here, on Wild Graces, we are journeying into the heart of the green earth through these poems as well as the practices you find on the Sacred Earth ~ Sacred Self thread. The best practice I can offer you,as a place to begin each new step, is with a meditation I call Heartfulness. It is similar to Mindfulness yet with the focus on Heart: our own heart, the heart of the earth and the One Heart from whence we all emerge. Try this heart-breathing and allow yourself to be held and moved by the gentle rocking of the breath as it swings through your heart. This is the essence of self-care, and self-care is foundational to care of our mother earth, all her animate beings, as well as to the care of our family and friends. Enjoy!

Heartfulness Meditation

I have been teaching this warm meditation to groups of parents and teachers for many years.  I have had the pleasure to receive feedback which affirms how life-changing and also “down-to-earth-helpful” this user-friendly practice is.  Most significant to this technique, is that to feel a positive feeling is more important than trying to empty the mind of thoughts.

It is easiest to begin when you have a bit of quiet time, to get the felt-experience of its’ simplicity.  With just a little practice you can do this with your eyes open, while walking in the woods, while cooking or standing in line at the grocery store. It is medicine when you are out-of-balance and needy.   It is designed to be practiced in the midst of a busy life.

Let’s Begin!

1.) ---In the Western world, we  usually  experience our consciousness as located in our heads.  Allow your consciousness to slowly drift down and settle, resting, in your heart.  This is not necessarily the physical heart, rather  the heart center,  in the central area of your chest.  You can rest your hand on this central area, if it helps you to feel your awareness relaxing in your heart.

2.) ---As you simply notice this heart area, you will become aware of your breath moving through your lungs.  This movement of the breath very subtly “rocks” you.  Feel your body slightly sway, like you are in a hammock being rocked by the breeze, or perhaps like you are swinging on a swing with a very long rope.

3.) ---Allow yourself to experience this movement as peaceful, positive.  I call this feeling “goodness”.  Other positive emotions may also arise such as appreciation, harmony, well-being, sometimes love. Gratitude is a natural doorway to love.  If these emotions do not arise naturally, you can remember a person or an occasion in which you felt this goodness.  Focus on the feeling, not the memory.

4.)  ---Now you can remain with the felt-experience of the breath moving through your heart.  Perhaps like me, you will focus on this micro-movement through your whole body, and feel the goodness this brings.

5.) ---As thoughts, emotions, and sensation arise, you can bring these experiences into the peaceful resonance of this heart-space.  Don’t  follow their “story-line”, just allow them to be gently rocked in your heart.  There is room for all of life in this heart-expanding meditation.

If emotions other than goodness arise, such as sorrow, anxiety or anger, you can also bring these into your heart-space.  Within the coherence of the heart, you can allow the breath to move through these negative emotions, as well.  Observe and see what effect your rhythmic breath and open heart bring.  You can also try standing with feet slightly apart and gently shift weight from foot to foot. Thus, you are “rocked” from head to toe.

This is the fundamental simple practice. When you feel comfortable with this practice, add another step:  with your eyes closed, bring into this field of coherence and goodness a difficult situation. Allow the breath to move through and gently “rock” this difficulty.  Now listen to your heart:  what wisdom it can offer to help you in the midst of this situation.

In the scientific field of neuro-cardiology studies show that our heart is comprised of sixty to sixty five percent brain cells!  When we talk about the intelligence of the heart, it is not a metaphor; the heart has direct neural connections to the limbic, or emotional part of our brain, and an on-going dialog takes place between the two. 

When we regulate and “steady” the heart’s electromagnetic field through meditative practice, through walking in nature, through prayer, song or music, the heart’s  powerful “field of resonance” brings all our physiological systems into harmony and balance.  All systems become entrained to the coherence of the heart.  Our own state of coherence then brings others we encounter into resonance as well.  This is crucial inspiration for all of us: the more finely tuned we become, the more coherent we are, it is simply our presence that brings salutogenesis, a sense of well-being, to those we love!