By Kathe Forrest aka Siri Kirin
My favorite heart centered meditation is the Meditation to Open the Heart Center using the mantra Sat Kartaar. As you chant Sat Kartaar, your hands move out from your heart center and then forward and then out to the sides. These actions are dispersing energy—going forth from the love place, the 4th chakra, into and encompassing the world.
We are taught in Kundalini Yoga that in practicing this meditation your heart opens and becomes unstuck.
It’s not just your heart that you affect with this meditation, but the three minds as well: positive, negative and neutral. If the negative mind is out of balance, the heart feels too heavy or in pain. A person can feel isolated and alone in their despair. The “longing to belong” can be intense if the negative mind rules.
So, one must strengthen the positive mind and by doing this come into a neutral mind where you can see and feel the whole play of life with compassion. This leads to strengthening and balance of the heart center. It’s all connected.
Qualities of the heart center are compassion, love, service and the shadow side of that place—grief and attachment or heartlessness.
Move the energy, move the heart from its unstuck realm. Let it flow forward and out and back to you. Use the Sat Kartaar meditation to help open your heart for greater love.
“Lord, awaken the soul, open the heart, give the excellence. Let me be kind to those who have been unkind to me. Let me love those who have hated me. Let me serve those who have betrayed me. Let me pray for those who have denied me. But be with me ever, ever, ever, unto Infinity.”
Here’s the trick: connect with and restore your heart daily. Begin practice of the Sat Kartaar meditation for 40 days. Incorporate the ritual of talking to and loving yourself with this practice of Sat Kartaar. Believe me when I say it will restore and lift you up. Your arms will tire if your upper body is weak so begin with 1 minute and build up. Take your time.
Let it flow, let it flow, let it flow.
Siri Kirin Kaur/Kathe Forrest is the author of The 40 Day Sadhana Companion. This is a journal for a 40-day practice of meditation and yoga. The journal has been translated into Spanish and soon to be in Italian. Kathe teaches in Brenham, Texas, and her seva is working with the local Hospice organization. The book is available here.
Meditation to Open the Heart Center
Originally taught by Yogi Bhajan in 1971
Practice this meditation if you feel your heart is closed and you want to open it to the flow of love.
Posture: Sit in Easy Pose with a light jalandhar bandh.
Eyes: The eyes are closed, focusing at the Brow Point.
Mantra: Sat Kartaar
As you say Sat, the hands are pressed together in Prayer Pose at the center of the chest.
As you say Kar, the hands are extended out from the shoulders half-way towards the final position. Fingers are pointing straight up.
As you say Taar, the arms are fully extended out to the sides and parallel to the floor with the fingers pointing up.
Make the transition from step to step a flowing movement.
Time: Continue for 3 – 11 minutes.
© The Teachings of Yogi Bhajan