A 12-Minute Meditation to Cultivate an Open Heart

During times of crisis and uncertainty, touching into your groundedness while remaining open can help you find calm—and inspire others to do the same. Meena Srinivasan offers a guided practice for staying both rooted and open.

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During times of stress and uncertainty, touching into your groundedness while remaining open can help you find calm—and inspire others to do the same. “You can always draw upon the strength of those who’ve come before us,” she says. “Know that you can act from a place and space of groundedness and compassion. And this is what the world needs now.”

A 12-Minute Meditation to Cultivate an Open Heart

A 12-Minute Meditation to Cultivate an Open Heart With Meena Srinivasan

  • 14:00
  1. Begin by bringing awareness to your breathing. Your own mother was breathing for you before you could breathe for yourself, just as her mother breathed for her. When we’re in the womb, we rely on our mother’s breathing to receive oxygen to our developing organs. Take a few deep conscious breaths in and out of your heart space. And know that each breath connects you to your lineage. 
  2. Draw on the resilience of your ancestors. Think about those who have come before us and have gone through challenging times. I think of my paternal grandmother, who was married off at the age of 13 and lived the majority of her life in pre-independence India. And I invite you to draw upon the resilience of your ancestors. They could be your blood ancestors, spiritual ancestors, land ancestors, or anyone who represents resilience for you. Ask for their presence to be here with you right now. Feel the presence of this being you brought to mind, embracing you, holding you up. Know that their strength is in you. 
  3. Cultivate a sense of rootedness and groundedness. Really feel yourself feeling rooted into the earth while you simultaneously open your heart. You may want to physically have your hands out by your side as you expand your chest and root your feet into the earth—the simultaneous sense of being open and rooted. And trust that you have the capacity for rootedness and open-heartedness and know that you can act from a place and space of groundedness and compassion. And this is what the world needs now. You can always draw upon the strength of those who’ve come before us. They live on through us and are in us. Take a few more deep breaths, and hold this sense of rootedness and openness of the heart.

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