Chakra Four Exercise: A real pick me up ! from sacred centres website. This would work well in a group.
Sitting in a comfortable meditation posture with spine erect, close
your eyes and tune into your heart.
If you can, feel your heartbeat.
First begin gently breathing in and out getting a slow steady rhythm.
Then imagine that you are inhaling in the left side (receptive) and
expanding your heart out to the left.
Take a few breaths here, then
imagine expanding your heart to the right side (expressive) and feel
your heart space widening.
Then breathe into the bottom of your heart,
deepening your compassion, for self and others.
After a few breaths
here, imagine you are breathing into the top of your heart, lifting the
heart to blossom into the shoulders.
Finally inhale, pushing your heart
energy forward, out in the world.
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