Try free for 7 days.

Mindfulness.com
Meditation
See all Meditation

Browse

Top articles

How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

What is Meditation?

Mindful LivingSleep
Community

Already have an account?

Sign in

00:00

00:00

A Peaceful Loving Heart

A meditation to improve your heart rate variability and cultivate a peaceful loving heart.

So just taking a moment here to begin with, to get comfortable and settle in here for the meditation. And as you begin to settle in, allowing your eyes to lightly close, if you care to. And now taking a deep, slow, full breath in. And a long, steady breath out. And as you exhale, just getting a sense of releasing tension in the body and settling the mind into the present moment.

That's it. So we're going to be moving into a practice that helps to improve your heart rate variability and help you to cultivate a peaceful and loving heart. So just beginning now to breathe in a way where the length of your inhale and the length of your exhale are the same. So perhaps you might even like to count in your mind to make the breaths even. Great.

So just continuing like that, inhaling and exhaling for the same duration. And imagining that the breath is coming into and out of the heart area at the center of the chest. So just focusing the mind on that heart center. Breathing evenly. And as you continue to breathe evenly with awareness on the heart, can you start to bring to mind a pleasant and heartfelt emotion such as gratitude, love, or joy? As if you were breathing this love, this gratitude or this joy into and out of your heart.

Allowing those feelings to gradually intensify and grow within you. And if you find it helpful, you could start to think about the good things in your life that you're grateful for, or the love you have for a particular person. So just finding a way to grow those pleasant emotions. And if that's a way that works for you, going ahead and doing that. Just staying now with this practice for a while.

Breathing into and out of the heart and feeling a warm glow of that pleasant emotion. And as the practice draws towards a close now, taking another deeper, fuller breath in. And as you let it go, just beginning to wriggle the fingers and the toes. And then when you're ready, opening the eyes. Thank you for your practice today.

And now, as you prepare to reconnect with the day now, just making an intention to take this more centered and peaceful awareness with you into the rest of the day.

Meditation

4.7

A Peaceful Loving Heart

A meditation to improve your heart rate variability and cultivate a peaceful loving heart.

Duration

Your default time is based on your progress and is changed automatically as you practice.

So just taking a moment here to begin with, to get comfortable and settle in here for the meditation. And as you begin to settle in, allowing your eyes to lightly close, if you care to. And now taking a deep, slow, full breath in. And a long, steady breath out. And as you exhale, just getting a sense of releasing tension in the body and settling the mind into the present moment.

That's it. So we're going to be moving into a practice that helps to improve your heart rate variability and help you to cultivate a peaceful and loving heart. So just beginning now to breathe in a way where the length of your inhale and the length of your exhale are the same. So perhaps you might even like to count in your mind to make the breaths even. Great.

So just continuing like that, inhaling and exhaling for the same duration. And imagining that the breath is coming into and out of the heart area at the center of the chest. So just focusing the mind on that heart center. Breathing evenly. And as you continue to breathe evenly with awareness on the heart, can you start to bring to mind a pleasant and heartfelt emotion such as gratitude, love, or joy? As if you were breathing this love, this gratitude or this joy into and out of your heart.

Allowing those feelings to gradually intensify and grow within you. And if you find it helpful, you could start to think about the good things in your life that you're grateful for, or the love you have for a particular person. So just finding a way to grow those pleasant emotions. And if that's a way that works for you, going ahead and doing that. Just staying now with this practice for a while.

Breathing into and out of the heart and feeling a warm glow of that pleasant emotion. And as the practice draws towards a close now, taking another deeper, fuller breath in. And as you let it go, just beginning to wriggle the fingers and the toes. And then when you're ready, opening the eyes. Thank you for your practice today.

And now, as you prepare to reconnect with the day now, just making an intention to take this more centered and peaceful awareness with you into the rest of the day.

Meditation

4.7

Duration

Play in-app

Scan the following QR code with your camera app to open it on our mobile app

Similar to this

Self-Care Is Not SelfishMeditation by Cory Muscara
Cory Muscara

Self-Care Is Not Selfish

Meditation · 5-30 mins4.6

More from this teacher

Get Unlimited Access

Start your mindfulness journey today.

A Mindfulness Plus+ subscription gives you unlimited access to a world of premium mindfulness content.

  • Over 1,800 meditations, sleep, calm music, naturescapes and more
  • Daily mindfulness video meditations 365 days a year
  • 100s of courses and tools to help manage anxiety, sleep and stress

Email Missing

We couldn’t detect your email with the SSO provider you have selected.
or

Mindfulness Guarantee

We are here to make a positive impact on the world. We never want to sell you something that hasn’t helped you live a better life. That’s why if you’re unhappy with any purchase from us, you have 30 days to get a full refund and your money back.

If you subscribed to Mindfulness Plus+ and are unhappy with your purchase, please get in contact with us within the 30-day period and we’ll refund your purchase.


Learn more about our Mindfulness Guarantee.

Mindfulness

Bring balance into your everyday life.

We believe in a world where everybody has access to the life-changing skills of mindfulness.

  • 2,000+ Guided Meditations
  • Daily Coaching
  • Sleep Content
  • Mindful Exercises
  • Mindful Radio
  • 10+ Courses from world-class teachers

Private Browsing

Added to your cart!

Checkout

Thank you for joining us

Congratulations on your subscription! Dive into the full library and enjoy all it has to offer.

Claim your free access

Create a mindfulness account and we’ll unlock this premium session in your account forever.

or continue with
By continuing, you agree to our terms of service and privacy policy.

Do you already have an account?

Start a free trial to play this session

7-Days free trial, cancel anytime.

Finish personalizing your account

Complete a few quick questions to make your own personalized mindfulness plan.

Sign up or login to your mindfulness account to proceed.

or continue with
By continuing, you agree to our terms of service and privacy policy.

Do you already have an account?

Mindfulness

One membership to gain access to a world of premium mindfulness content created to help you live happier and stress less.

  • 2000+ Guided Meditations
  • Courses from world-class teachers
  • Resources for Stress + Anxiety
  • Breathing exercises, gratitude practices, relaxation techniques
  • Sleep meditations, playlists, stories
  • Mindful talks, podcasts, music, nature sounds