Let the orchestra of your heart play its tune. Don’t try to make unpleasant emotions go away. Let go of wanting things to be any different than they are.Stop defending yourself against uncomfortable sensations.
Don’t force anything, just let go of any resistance.
Allow the area around your heart to relax. Allow it to touch the depths of your being. Say “YES!!” to whatever state your heart is in. Let go of any resistance to how things are. Just notice it, and allow it to be exactly as it is. The important thing is not how it feels, but that you notice how it feels. Take 3 full, natural breaths.ĭoes the emotional heart feel open? Or closed? Or somewhere in between? Don’t keep reading! Stop and check in with your emotional heart. So how can we practice keeping our heart open? Take a moment, right now, to stop, breathe and get in touch with your emotional state and the area around your heart. When my heart is really open, I feel free, I feel I can dance with life. Love just flows, and there is no worry about myself. But the difference in my emotional “set point” is night and day.Ĭompletely open is a divine state. It’s still completely open only on rare occasions. In fact, it felt as though a closed heart was my natural state. There is always a cause to our heart closing, because an open heart is what happens when you remove what’s causing it to close. It will use thoughts and emotions and bodily sensations to trick us into ignoring the obvious, which is that we really don’t want to be angry or worried or sad. Our mind will tell us why we should be angry or worried or sad. What good came from letting it ruin your day? There was no benefit.” It got you really upset and you stayed that way the rest of the day. You were having a great day until someone cut you off on your way to work. The slightest thing happens to you, and you give away your happiness. You should examine what it is inside of you that believes there’s some benefit to closing. “ When you start to close, just question if you’re really willing to give up your happiness. In the words of Michael Singer, author of The Untethered Soul: It sounds simple, but it takes a lot of practice, because our thoughts and emotions are so strong, and our natural inclination is to believe them. If we are able to notice the closed heart, and to take a step back, we can make a different choice. It closes when we get triggered and automatically go into defensive mode. We may think it’s because we decide to close it, but that’s not true. It’s important to understand why the emotional heart closes. The way I’ve found to help the most is to notice when my heart is open and when it’s closed, and then practice letting go. Knowing this, I want my heart to be open. 
But when my heart is closed, I feel pressure, stress and worry. Over my years of practice, I’ve noticed something.
Understanding Mindfulness-Based Programs. 
Mental Health Toolkit for Challenging Times.Advanced Mindfulness: Building Resilience.Mindfully Managing Anxiety and Uncertainty.
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