Heart Magnet

Ruwan points out that many of us hold tension in the middle of the upper back, partly from sitting and partly as an emotional protection habit, curving around the heart to shield it. You breathe into the spaces between the vertebrae and let the spine lengthen without forcing posture. Then you tell your body it is safe, and that it can be fun to open up.

You rest attention in the centre of the chest and listen for what your heart wants, since past pain can cloud that sense. Then you scan for tightness, numbness or blockages the way you scanned the back for tension, and ask, can I forgive that which has caused me pain? You don't need to recall specific memories to do this.

The meditation says you don't forgive for the sake of whatever caused the pain. You forgive for yourself, to loosen its hold and let your emotions and energy move on. It frames forgiveness as clearing your heart so it can shine, not as excusing anyone.

On the inhale you breathe in light, life and love. On the exhale you release darkness, stagnation, resentment and fear. You then picture a ball of light inflating in your chest with each breath, growing until it fills you and spills outward.

You imagine a window in your sternum with light shining out through it. First you send love to people you care about, then to people around you you don't know well. If you feel strong enough, you can include someone who has harmed you.

After the heart work, you pick one thing you want, big or small, and shine love toward it rather than grasping. The track suggests that what you seek may also be seeking you, and that desires are attracted more easily from love and acceptance. You finish with gratitude for your people, your possessions, your experiences and yourself.