Heart Chakra Guided Meditation Script
The Heart Chakra (Anāhata) is the center of love, compassion, empathy and peace. When balanced, unconditional love is easy to come by, along with envisioning the world as love. Optimism, friendliness, empathy and feelings of peace characterize a balanced heart chakra.
This guided meditation is designed to help you activate and heal your Heart Chakra through breathwork, visualization, and affirmations. Find a quiet space, sit comfortably, and give yourself permission to be fully present.
For information on balancing this chakra, please see the post on balancing the heart chakra.
Starting the Meditation
Before you begin, ensure that you will not be disturbed. Gently check that your spine is straight and that you’re sitting comfortably. Be kind to yourself and open the mind to a state of curiosity.
As you progress through this meditation, it’s okay to have thoughts—they will come! Watch as they enter your mind, and then gently let them go. Bring your gentle, nonjudgmental attention back to this meditation when you find your thoughts have taken you elsewhere.
Let go of expectations and allow yourself to settle into this moment. This meditation.
Focus on the Breath
Close your eyes, or close them halfway, with a soft, unfocused gaze.
Bring your awareness to your breathing. Notice the rise and fall of your chest, the natural rhythm of your breathing. Sit with your breath for a few moments.
Breathe in, deeply, first into your belly and then into your chest. Inhale as much as you can.
Slowly begin to release the air, starting with your chest, then your belly.
Breathe in, deeply, into your belly once again. Then your chest. Inhale as much as you can until you can expand your chest cavity no more.
Slowly begin to release the air, starting with your chest, then your belly.
Breathe in once more, deeply, through your nostrils, into your belly. Then expand your chest as much as you can.
Slowly breathe out, breathing through the mouth. Release the air from your lungs first, followed by the air in your belly.
Close your mouth, and breathe normally through your nose for a few breaths.
Green Light Visualization
In the calmness of this meditation, as you breathe quietly, allow yourself to become very still.
In this stillness, become aware of your heart beating in your chest. You may hear the subtle rhythmic beat of your heart, or you may not. No matter…imagine your heart inside your chest pumping life-giving blood faithfully to all parts of your body.
This heart of yours delivers thousands of gallons worth of blood and oxygen to every organ, every cell of your body, every single day. It is a remarkable muscle.
Take a moment to thank your heart for its tireless, rhythmic work, every moment of every day.
Breathe. In and out. Deep…calm breaths.
Imagine a small green light spinning in the middle of your chest. The light is strong, steady, and makes a perfect circle.
As you breathe in, air moves into your belly, then your chest. As your chest rises, watch as this green light grows bigger, ever so slightly.
Breathe in again, first into your belly, and then into your chest, and it expands, watch as the light grows a little bigger still.
With each breath you take for the next few moments, grow the light bigger and bigger until it encircles your entire body.
This beautiful, strong, bold green light surrounds you. And as it does, it forms a shield of love. You look out and everything around you has a tint of green: the sky, the clouds, the sun, the room you might be in, the clothes you’re wearing, your hands – everything has a tint of green. This green energy represents pure, unconditional love. The green tint is YOU choosing unconditional love…for yourself, and for the world around you.
This green light surrounds you as you envision yourself in a lush green forest. You are surrounded by vibrant green leaves and foliage. Dewdrops glisten on the greenery. The scent of earth wafts through the air. These elements infuse your green energy shield with more love. Your green shield grows brighter. All the green foliage around you becomes more vibrant.
Finding some leaves on the ground, you lie down to take everything in. Your head rests on the backs of your arms as you look up at the forest canopy. There is an opening large enough for you to have a view of the sky. You smile in bliss as the clouds roll by, tinted by the green love emanating through you and from you.
Love and Kindness
As you relax in this field of love, recall someone in your life for whom you have great affection, and love very much. Witness the smile that comes to your face. Perhaps it’s a family member you’re thinking of, a significant other, a friend, even a pet – someone or some BEING that is important to you.
Using their name, wish this being love.
Wish this being peace.
Wish this being health and vitality.
Now recall someone in your life with whom you have a neutral relationship – someone for whom you might know a little bit, but not well enough to know them closely. Perhaps it’s someone at the post office, a cashier at the grocery store, a barista at the coffee shop. If you don’t know their name, bring their face or likeness to mind.
Envisioning this person, wish this being love.
Wish this being peace.
Wish this being health and vitality.
Next, picture someone with whom you have a more difficult relationship. Perhaps there is some tension, or maybe it goes beyond that and you no longer communicate. Whoever it is, bring their face to the screen of your mind. Though you may not feel particularly amorous toward this person, wishing them well can transform or rekindle your relationship. At the very least, your heart will likely feel better for having done so.
Using their name, wish this being love.
Wish this being peace.
Wish this being health and vitality.
Bring to mind an image of YOU. It is time to reflect this love back onto yourself. Focus your attention on your heart, and the expansive green energy of love surrounding you. Understand that you are important in this world. The actions you take each day make a difference in the lives of other people. YOU deserve to love and be loved.
Envision an image of yourself. Wish yourself love.
Wish yourself peace.
Wish yourself health and vitality.
Inside your green shield of love, become aware of the breath once more. For just a few moments, breathe in and out…let these feelings of love and bliss watch over you. Feel or imagine your heart beat again and again in green pulses of love.
Heart Chakra Affirmations
Breathe, in and out. You are loved and supported by the universe.
Breathe. You care for your body by sending it messages of love.
Breathe and silently repeat the following phrases to yourself:
💚I am love.
💚I deserve love.
💚I give and receive love.
💚All beings deserve my compassion.
💚My heart is open.
💚I am grateful for the beauty in all beings.
💚I accept myself as I am.
💚I feel gratitude.
💚I feel joy.
💚I feel connected to my heart.
💚I feel connected to the earth and to the universe.
💚I choose love.
Closing Reflections & Integration
Breathe for a few moments more into your heart, energizing the green energy that is in you and all around you.
Bring your awareness back to your breath. Allow yourself to feel the in and out rhythm of the rise and fall of your breath.
On your next inhale, allow the fingers and toes to wiggle. Gently shift your arms or legs as needed.
When you’re ready, slowly open your eyes. Stretch your body as needed.
Open your eyes fully as you’re ready to continue with your day.
This guided Heart Chakra Meditation (Anahata) invites you to open, balance, and heal your center of love, compassion, and connection.
Through gentle breathwork, soothing green light visualization, loving-kindness practice, and heart-centered affirmations, you’ll release emotional heaviness and expand your capacity to give and receive love freely.
This meditation helps you reconnect with yourself and others from a place of harmony and inner peace.
