10-Day Meditation Challenge Artwork
Season 1 - Episode 13

Day 5: Listen to Your Heart

10 min - Practice


Welcome to Day 5—you are almost halfway through! Today we draw our awareness towards the emotional body and the wisdom and sensations of the heart.
What You'll Need: No props needed


Read Full Transcript

Welcome to day five of 10, let's settle right into a comfortable seat, letting the eyes close or finding a soft gaze, resting the hands wherever you've found their most comfortable. Back in with your physical seat, even on the sit bones, tall through the spine, lifting all the way up through the crown of the head, through the base of the skull, and then letting the shoulders ease back and down. Let your awareness observe the fluctuation of thought, noticing what's there for you in this moment without getting wrapped up in it, just notice. Let the awareness move to any sensations in the body, again simply observing what's present for you here now, and awareness of the breath, the quality of your breath today. And then we'll invite the awareness to move to the heart center with a lot of space, a lot of kindness to yourself, begin to observe what you may be feeling today, what the heart is holding.

And if there are strong waves of emotion, see if you can sustain a larger awareness while gently moving into them. And rather than following any storyline they may be attached to or related to, see if you can observe the physical quality of the emotions, maybe the heart is tight, maybe there's a sharp or a dull ache, hot, fiery, notice the physical sensation, and just as you did with the movements of thought and the physical sensations, watch the waves of emotion shift, sustaining a connection to your breath. Thank you for your attention, thank you for your attention, thank you for your attention. Coming back to the breath over and over and gently listening to the wisdom of the heart, paying attention to what's there. Thank you for your attention.

Thank you for your attention. Grow gently with yourself as you emerge from your meditation, the eyes are closed, let them open slowly, coming back into the space around you, here for work, congratulations on completing half of the challenge, I look forward to seeing you for day six, namaste.


Johanna L
2 people like this.
SO interesting. The first 5 days I felt 10 minutes was too short, I usually meditate for longer periods. But today... it felt like an hour . It might have to do that I have worked 14 hour/day for 2 days and with a lot of pressure. The system is definitely affected by it. So a reflection of time , and how long 10 minutes is, according to how my daily life looks like. I think.
Rosemary Garrison
Yes, very interesting. And insightful. 10 minutes is not always the same... not at all. Another reason our meditation practice is so helpful- it can reflect where we are- how fatigued, depleted, angry, sad, energized, happy, etc. I hope you were able to get some much needed rest!
1 person likes this.
like the prompt to link the feeling and the sensation that goes with it - made things more clear. thanks.
Rosemary Garrison
So glad if that was helpful.
Luis Carlos B
Rosemary thank you so much for the series. I'm finding seated meditation challenging in comparison to how i meditate before i go to bed.

Two questions:

I get pretty intense 'third-eye' lights in my eyes when they are closed and i meditate (lying down) before bed, is this a good/bad thing + should i expect to this to happen eventually in seated meditation?

Secondly, what do you advise we do after this ten day series is done? Should we be looking for further guidance in our practice?

Rosemary Garrison
You are most welcome, Luis. Thank you for taking the journey.

Regarding the lights you see... I don't think it's either good or bad (as long as there is no pain associated with it). I would suggest "watching it" and exploring what arises, how you feel, etc. As to whether it will occur during meditation, I cannot say. Perhaps?! If so, it would be an ideal place to observe it- while staying connected to the breath.

When you are done with this practice, Yoga Anytime offers a series of other meditation practices (challenges and individual offerings). You could try them and/ or you could continue to sit on your own... weaving in the teachings from this experience. I'd say go with your instinct on what would serve you most!

Again, many thanks. And... enjoy!
Glenford N
2 people like this.
My heart and breath become one and dissolved into each other. I wasn't aware of breathing or of my heart beating. Just a profound silence and Space. Namaste.
Rosemary Garrison
What a beautiful state, Glenford . I am happy to know you tasted it. Namaste.
Kate M
4 people like this.
I felt that I had this tiny little heart, almost cowering in a corner of my chest, but then also, a heart so much larger, and radiant, that took in that little vulnerable heart.
Rosemary Garrison
Beautiful. Such poetry. To access that larger, radiant heart- I can think of no more blessed reason to sit.
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