Yoga With Rob Chambers


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Rose of the Heart Meditation

Settling yourself in a comfortable seated position, let your hands
relax in your lap, gently close your eyes and focus upon your
breathing. Be aware of your feet and the contact they make with the
floor. Imagine that you are able to beathe in through your feet.
Visualise yourself breathing in vibrant Earth energy to your body. With
each out breath, allow this energy to radiate throughout your whole
being. As you breathe the Earth energy, feel your body becoming more
and more still and more relaxed. You are easy and at rest, yet at the
same time very aware of yourself and your surroundings.

Bringing your attention now to the top of your body, visualise that
you can breathe through your nostrils directly into your facial
muscles. Breathe ease and softness into the whole of the facial area
and feel lines of tension or anxiety simply melt away. With every out
breath, allow the face to become ever softer and ever smoother. Now
visualise that you can breathe directly into your mind space and, with
every breath, imagine that you are breathing stillness, clarity and
focus into your mind. With every out breath, see any troubled, anxious,
turbulent or chattering thoughts gently floating out of your mind and
away into the air. Gradually allow your mind to become as quiet and
clear as a beautiful lake on an absolutely still and windless day,
utterly smooth and unruffled, both on its surface and to its very

Now visualise that you are able to breathe deep down into your
heart, the very centre of your being. Breathe the beautiful crystal
stillness of your mind into the very innermost core of your heart
centre and connect with the profound peace that is there. With every
out breath allow the stillness and peace to expand to fill the
whole of your heart. Then, in the midst of the stillness and peace,
visualise a soft pink rosebud forming. Watch the bud as it slowly
begins to unfurl, opening its delicate petals and exuding the subtlest
and most exquisite of perfumes. Be aware that this beauteous bloom
represents your own inner purity, perfection, compassion and love. See
a soft pink mist surrounding and extending outwards from the flower and
know it to be the essence of your own inner beauty. Allow the mist to
waft gently into every part and layer of your being. If anything at all
disturbs your peace and equanimity, simply acknowledge it and without
judgement surrender it to the loving, healing essence which you have
released from your heart.

All the while you allow the rose of your heart to do its wonderful
work, just continue to breathe steadily, freely and easily. Take as
long as you need. There is absolutely no rush.

When you feel ready, allow the rose to fold gently back into its bud
form, then bring your attention outwards from your heart centre and
back into the process of your breathing. Watch your breath as it comes
and goes. Feel its rhythm. Hear it. Let it simply be. Taking your
attention to your feet, feel once again the contact with the floor.
Consciously breathe in, as if through your feet, the vibrant Earth
energy with which we began the meditation. With each out breath, allow
yourself to feel ever more grounded. Then bring your attention away
from the breath and entirely into the physical body.

Introduce gentle movement to the hands and feet. Stretch, yawn, sigh, relax.

Slowly open your eyes.