Guided meditation · 9 min
End your Day in the Heart
Set the day down and come home to a quiet heart that has something gentle to tell you.
With
Nalaya ChakanaRated4.67.2K plays
- Level
- Beginner friendly
- Style
- Guided meditation
- Sound
- Voice with soft pauses
- Best time
- Evening, after work
About this session
- Settles a busy mind
- Deepens inner peace
- Builds self-love
- Relaxes the body
This is a short evening meditation with Nalaya Chakana. You set an intention to meet whatever comes with an open heart, take three deep breaths, then rest a hand on your chest. With each inhale, you feel your hands' warmth enter your heart. With each exhale, it flows back out.
It suits anyone who reaches the end of a full day feeling scattered or disconnected from themselves. Use it after work, before dinner, or as the last quiet moment before bed. It asks very little: sit or lie down, and listen gently inward.
After the session
01
A quieter mind
Let the day's noise fade into stillness.
02
Warmth in your chest
Feel a soothing, physical sense of comfort.
03
Closeness with yourself
Hear what your heart needs right now.
04
A sincere peace
End the day feeling settled and loved.
Who it’s for
Yes, if…
- Anyone who ends the day feeling busy or frazzled
- People who want a simple evening ritual
- Those who feel out of touch with their own needs
- Beginners who like short, gentle practices
Not now, if…
- Those looking for an energising practice
- People who prefer silent meditation (this is guided)
- Anyone wanting a long, deep session
Questions people ask
Still unsure? Ask your assistant anything about this session.
What is the exchange of warmth between hands and heart?
It is the heart of the practice. As you inhale, you notice the warmth of your hands being absorbed by your heart. As you exhale, you notice the warmth of your heart moving back into your palms. Following this small loop gives your attention a gentle, steady place to rest.
What does it mean that the heart prefers to whisper?
The guide says the voice of your heart is powerful yet soft, while the mind often screams. To hear it, you need to become very still. She adds that the more often you practise this connection, the clearer its whispers become over time.
What are the questions I'm asked about my heart?
Partway through, you are invited to ask how you feel in your heart, whether any sensations call for your attention, and what your heart needs in this moment. You don't have to answer them. Simply let them sit and notice what, if anything, arises.
What is the intention at the start for?
Before anything else, you silently set an intention to be open and curious about what comes up, and to receive whatever arises with an open heart. It sets a tone of welcome, so you aren't trying to get anything right.
What happens in the final minutes with the heartbeat?
You are asked to feel your heartbeat and let each pulsation move through your body. The guide counts it softly with Boom, Boom, then the words more love, repeated. It closes with a reminder to nourish yourself in the silence and remember who you are: you are love.
Do I need to keep my eyes closed or lie down?
Neither is required. You can sit or lie down, as long as the position lets you feel both alert and relaxed. You may close your eyes or rest them in a soft, downward gaze.