Cardio: May 18 - 24

“The mind creates the abyss, the heart crosses it.”

Sri Nisargadatta Maharaj

Today's focus is the heart. While cardio usually means a type of physical workout that gets the heart pumping, mindfulness offers an alternate definition as a daily exercise for the inner heart. Today I share a practice that intuitively emerged through my meditation as I shifted my focus to the heart. I especially recommend it for those days when worry and dread weigh heavily.

Practice

Pause from the normal activities of the day. Find a place to sit and calm the body. Listen inside. Are you already carrying the weight of the world?  Has weariness seeped into your bones? Do you feel anxiety fluttering in the belly? Does the heart feel tight because of fear? If so, begin to breathe into any place needing extra care and attention. Let the exhale be slow and steady to convey a sense of safety and security.

Shift the awareness to the upper chest. Maybe place the hand on the heart. Breathe into the space where the hand is touching the body. Feel the warmth of the hand and its gentle caress. We hold so much in this part of the body. Joy and sorrow. Fear and hope. Love and disappointment. Acknowledge all of it. No need to push anything away. Be present to whatever is showing up here and now. Embrace it as you would a small child.

Realize in this moment you have the ability to set an intention. Our natural tendency is to shield and protect, to erect walls and defend against difficulties. In some situations, this is a wise and skilled response. But maybe today there is enough space to put down one's guard and to allow the heart to expand. Breathe into the heart. With each breath, open up just a bit more. Dare to feel the feelings more fully, knowing you can always open and close the door of the heart as you need. Take a few moments and practice being open hearted.

Awaken to love. Remember all those you hold in your heart, those who have nurtured and supported you along life's journey. Feel their presence continuing to hold you. Call in ancestors, saints, and guides as cardio resources. Send out love to friends and family members. Imagine light radiating from your heart and shining on those who cross your path this day. Don't forget you can tap into this storehouse of compassion whenever you need to. It is always just a heartbeat away. 

End today's meditation workout with a sense of gratitude. Honor yourself for listening to and spending time in the heart. As you shift into the rest of the day, dare to shine, especially when it gets difficult.