Meditation for the 4th (Heart) Chakra

Meditation: Meditation for the 4th (Heart) Chakra

  • Mantra: Humee Hum Brahm Hum
  • Posture:

    Position: The upper arms are parallel to the ground, on the same level as the shoulders. The elbows are bent and the fingertips are nearly touching each other at the center of the chest near the heart center. The hands are flat with the palms facing downward.


    Mantra: The meditation is done to the mantra Humee Hum Brahm Hum. You listen to the words, but you remain silent.


    Focus: Relax the eyelids and allow them to hang 9/10ths closed. Feel the eyes gently pull together to look through the veil of the eyelashes at the tip of the nose. You will feel the eye muscles stretch, creating a gentle pressure along the inner side of the eyes. This is an important part of the meditation, so try to maintain the eye position.


    Meditation: From the starting position (Figure 1), the hands and forearms move out to the sides (Figure 2), palms facing down. Pull the navel point in strongly and lift the solar plexus and diaphragm slightly in a focused motion. As the arms move back in, the navel is released. The navel is pulled in as the arms again move back out to the sides. Continue this movement, using the rhythm of the music to set the pace.

    Visualize green light emanating from your heart chakra and then release. Experience a feeling of love that expands outward, encompassing an ever-expanding group of the people known and unknown in your life.

  • Time: 11 minutes
  • Teacher's Notes & More Information:

    You as a conscious being have the capacity for vast and unconditional love. The experience of loving without boundaries or conditions is a powerful and immeasurably healing experience. Sometimes, it can be frightening to allow yourself to open up to that capacity. We often feel we must limit our love. This meditation for the 4th chakra will help you experience the full capacity you have for love. The 4th Chakra (Anahata chakra) is located at the center of the chest, in line with the heart. It is also know as the “heart center” or “heart lotus.” This chakra is considered the bridge between the consciousness and the body. The heart center can be opened by cultivating kindness, compassion and calmness. When the “heart center” is balanced, you are accessible, connected, loving and compassionate. At the heart chakra, conflict does not exist, the soul and body are in harmony, and heaven and earth come together in perfect balance.

  • Complete Mantra:

    Humee Hum Brahm Hum

  • Language: Gurmukhi