Open Your Heart

This meditation begins by imagining yourself surrounded by a circle of the most loving beings, making generous offerings of love and goodwill to you. Sit comfortably, eyes open or closed.

1

Imagine you’re encircled by people who love you. You, in the center of a circle, made up of the most loving beings you’ve met. Maybe they exist now or they’ve existed historically, or even mythically.

2 Receive the love of those who love you. Experience yourself as the recipient of the energy, attention, care, and regard of all of these beings in your circle of love. Silently repeat phrases of tender love and care for yourself, not just for today but in an enduring way. Phrases that are big and open, like May I be safe, may I be happy, may I be healthy, may I live with ease of heart.

3

Notice how you feel when you receive love. You may feel gratitude and awe, or you might feel kind of shy. Whatever emotions arise, just let them wash through you. Repeat your phrases of tender care: May I be safe. May I be happy

4 Open yourself up to receiving love. Imagine that your skin is porous and this warm, loving energy is coming in. Imagine yourself receiving love simply because you exist.

5

Send loving care to the people in your circle. Allow that quality of loving-kindness and compassion and care you feel coming toward you to flow right back out to the circle of loved ones and then toward all beings everywhere, so that what you receive, you transform into giving. When you feel ready you can open your eyes or lift your gaze to end the session.

ABOUT THE AUTHOR

Sharon Salzberg is a world-renowned meditation teacher and bestselling author of Real Happiness and the upcoming Real Change, as well as nine other books.