Hi friends!
February 27, 2025: Updating this popular post for the second time after 12 years! It’s incredible to reflect on how much growth has happened since first writing this. But growth calls for renewal, so here’s a refreshed version of this post. I hope it resonates with you!
How To Bring Illumination into Your Life by Opening Your Heart
This meditation is an invitation—not to transcend, but to arrive. To land fully in your own heart, where wisdom and warmth already exist. As we embrace this practice together, we remind ourselves that transformation isn’t about becoming someone new; it’s about remembering who we already are. Science tells us that intentional focus on the heart fosters well-being, reduces stress, and strengthens resilience. So let’s embark on this journey, not with pressure, but with curiosity and compassion.
You know how powerful love is.
“Dare to connect with your heart. You will be lifting not only yourself and those you love and care about, but also the world in which you live.”
– Doc Childre, HeartMath Founder
The HeartMath Institute has studied the intricate relationship between the heart and brain for decades. Research shows that the heart generates an electromagnetic field that extends beyond our physical bodies. This means our emotions, especially those of love, gratitude, and care, don’t just impact our own nervous system—they affect the people around us. Studies have found that when we shift into a coherent heart state (a balance between heart rhythms, emotions, and brain waves), we experience lower stress, increased clarity, and stronger social connections.
Pause for a moment and place a hand on your chest. Feel the steady rhythm. Your heart has been with you from the very beginning, sustaining you through every experience. When we take time to honor it, we invite balance and connection back into our lives.
The human heart is the engine that drives you to be alive. So we must tend the fire that lives within the heart. And we must light each other’s wicks so-to-speak, to bring further illumination to humanity.
This meditation came to me when I was feeling small and needed to shift my mindset to the Illuminated Warrior. Since I don’t have a recording for this guided meditation, you can record yourself with your phone or internal mic on the computer to begin your meditation with your eyes closed.
Tending to the Inner Flame
The idea of an inner flame is not just poetic—it’s rooted in neurobiology. When we engage in mindful breathing and positive emotion-focused meditation, we activate the parasympathetic nervous system, the part responsible for rest and recovery. This practice isn’t about forcing ourselves to feel joyful; it’s about gently tending to our internal fire so that, even on difficult days, there’s warmth to return to.
I first turned to this meditation in a time when I felt untethered—like I was floating through life rather than living it. I needed an anchor, something to remind me that even when the world felt overwhelming, I was still here. My heart was still beating.
If you’d like to make this meditation your own, consider recording yourself reading it aloud. There’s something powerful about hearing your own voice offer guidance and comfort.
Creating a Space for Reflection
Practice Makes Presence
Starting your day with a heart-centered practice can shift how you experience everything that follows. But let’s be honest—some days, we rush out the door or feel too drained to set aside time. That’s okay. Even pausing for a single breath of mindful awareness can make a difference.
When you connect with your heart, you give yourself a moment of respite. You don’t have to solve everything or fix yourself. You just have to be here, as you are.
The Law of Attraction reminds us that we often reflect the energy we cultivate. That doesn’t mean we need to suppress difficult emotions—it means that when we operate from a place of openness, we make space for connection, both with ourselves and others.
COPYRIGHT NOTICE
You are welcome to read this guided meditation script in classes, however, please respect my work. You cannot claim this guided meditation script as your own. You may publish this script on your website, in your e-zine or in your newsletter provided that you include the following credit (including this active link) whenever you do so:
“Opening the Heart, Illuminating Yourself and All of Existence originally published by http://www.spiralrootsmarketing.ca . All Rights Reserved.”
Guided Heart Meditation
In this guided meditation, you will journey into the depths of your heart, your soul, and your True Inner Spirit. You will invite that spirit to take the reigns. When you’re able to allow your heart and soul to be the generator of your life, the more you attune to this shift, it will become easier and more effortless.
Let’s begin.
Find a comfortable position, either seated or lying down. Keep your spine aligned, creating an open channel for breath and awareness. Find a comfortable sitting position, eyes closed. Feeling a light beam shooting up into the universe. Breathe naturally, feeling the rise and fall of your stomach.
Gently and slowly breathe into your body. Bringing the beautiful breath of life all throughout this precious body. What a gift it is to be here in this life.
Say it with me now – I am here. I am present. I am enough. I am grateful for this life.
As you continue breathing deeply, notice the shift from thinking to feeling. Let your awareness settle into your chest, where your heart beats steadily.
If thoughts arise, acknowledge them gently. There’s no need to push them away—just return to your breath, your anchor.
Visualize: A small, steady flame at the center of your chest. With each inhale, it glows brighter. With each exhale, it expands outward, radiating warmth.
Place your hands over your heart. Inhale compassion, patience, and strength. Exhale worry, doubt, and tension.
With your eyes closed, bring awareness to your Third Eye, the centre of intuition. Feel the subtle connection between your heart and your inner wisdom.
When you are living from a heart-centered place, you are tapping into your Higher Self / Buddha Consciousness / Christ Consciousness / Light Being.
Continue breathing deeply and slowly.
As you continue to breathe, place both palms on your lap. You are closing the circuit of energy and allowing the breath to circulate through you.
Shift your breathing to a natural rhythm. As your mental chatter quiets down, you become more still. Calm waves ebb and flow through every cell in your body. You relax deeper into the warmth of the flame.
If you find yourself hearing mental chatter, nod to it, “I will talk to you later”. Take a deep breath and blow the distracting thoughts away with a “ha~” sound. Continue to breathe deeply and slowly. Relax your face, your forehead…. and smile. All is well, my friend.
You are in a safe space to welcome relaxation.
There is nothing to worry about right now.
Being present with yourself at this moment, every breath is expressing gratitude to this life. The breath nourishes you with vitality.
Imagine with every breath, gold shimmering light beam shoots through the bottom of your feet… through your legs, your pelvic area, your belly, chest, throat, face, and through the top of your head.
Allow the warm gold warm your entire body, relaxed, at peace…
3 slow, deep breaths: Inhale 4…3…2…1… Hold 4…3…2…1… Exhale “ha~” 4…3…2…1… and Smile (hold)
Are you feeling the fire in your belly and heart? You are now connected to your heart centre.
Returning to the Present Moment
When you feel ready, gently bring awareness back to your surroundings. Allow your breath return to its natural rhythm.
Wiggle your fingers. Wiggle your toes. Wiggle your nose.
Inhale deeply, stretch your arms overhead, and feel the expansion.
Exhale, bringing yourself fully back into the present moment.
Sit for a moment longer, noticing how you feel. There’s no rush to move on with the day. You are exactly where you need to be.
With your eyes still closed, still breathing with a natural rhythm, look up between your brows into your mind’s eye, your Third Eye. As you breathe deeply one more time, feel the alignment between your heart and your Third Eye. They work together as a divine partnership, to access your True Inner Soul, Your Higher Self. Now exhale “ha~”.
Feeling tingles? Observe the sensations in your body. Where is it flowing smoothly? Where does it feel stagnant or heavy? Notice it for a moment.
Inhale… You are wise, loving, and present… Exhale… You are calmer… lighter, and more grounded.
Your heart glowing brighter, your aura becoming bigger… glittering…
Sit here for a couple more breaths, and observe the sensations that are flowing through your body. You are now ready to go out into the world with an Open Heart, and emanating radiance and presence.
Take this state of mind and heart with you throughout the day. Shine your bright light to all who come into contact with you. Don’t allow anyone to dim your light. Illuminate the world with your smile and beautiful heart. It could be your spirit that brightens up someone else’s day.
“Opening the Heart, Illuminating Yourself and All of Existence originally published by http://www.spiralrootsmarketing.ca All Rights Reserved.”
When you record your own voice reading the script above, you’re able to take the audio with you wherever you go. The more you practice this Heart Opening technique, the more it will naturally, subconsciously become a part of you.
“The way to rule the universe is to expose your heart.” When the ebb and flow of our heart diminishes, we feel separate from the vast world around us, a world in which everything breathes, pulsates, expands and contracts. Yoga, Buddhism and all spiritual paths are a map showing the journey back to the heart of the universe: Big Mind, Great Spirit, the Source of all that is. And the heart of the universe is, of course, always within our own hearts, if only we can be brave enough to feel its movement.”
Chögyam Trungpa Rinpoche
I also want to offer you an audio-guided meditation (it’s not the same as the script in this article). “Breathing Meditation, Releasing Tension (by Bliss*Love*Light)”
And if you’re a parent, this audio-guided meditation is wonderful to start your day right! “Parenting Guided Meditation – Morning Routine“
Resources cited:
(1) Exploring the Role of the Heart in Human Performance: An Overview of Research Conducted by the HeartMath Institute – Chapter 6: Energetic Communication
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