Hand on heart: a meditation

 Woman holds hand over her heart while meditating

Place one hand gently over your heart, and feel its warmth on your chest. Take a moment to acknowledge the simple action of giving a calm, comforting presence to yourself.

Begin to breathe more slowly, more gently, more deeply, into the space around your heart. Feel the warmth of your hand sink deeper and expand into your body.

Think of a time that you felt safe, loved, and cherished by another person. Not the entire relationship, just one wonderful moment. It might be the memory of a time with your spouse, a parent, or your child. Or maybe it was with a friend, a therapist, a teacher, or even a pet.

As you remember this moment, let the warmth and good feelings wash through you. You might notice your muscles relaxing or a sigh escaping. A smile might come to the corners of your mouth. Just bathe in this warm, accepted feeling. Stay in this warm memory for about 30 seconds.

When you’re ready, bring your awareness back to the present moment. Think about any shifts you felt in your body from this practice. Carry this sense of calm and ease into your day.



This copyrighted information courtesy of Mindful.org.

Reviewed by Kaiser Permanente Clinical Ambassadors, including Mark Dreskin, MD, Sharon Smith, LPC, and/or David Kane, LCSW. August 2019.

Mindful, healthy mind, healthy life

This information does not replace the advice of a doctor.

Not all treatments or services described are covered benefits for Kaiser Permanente members or offered as services by Kaiser Permanente. For a list of covered benefits, please refer to your Evidence of Coverage, Summary Plan Description or other coverage documents. For recommended treatments, please consult with your health care provider.