This is a meditation to open your heart to love - love for yourself and love from others.
Tune in to your meditation practice with ‘Ong Namo Guru Dev Namo’ (repeat 3 times).
Focus and Mantra: Your eyes are closed, with your eye focus on the Third Eye point. The mantra is ‘Sat Kar Tar’ (the ‘r’ in Kar and Tar is rolled, but the emphasis on the syllables is even).
Movement: With the word ‘Sat’, your hands are at the Heart Centre in prayer pose. On ‘Kar’ the hands move out to just beyond your shoulders, hands about shoulder height. On ‘Tar’ they extend fully out to the sides, parallel to the floor, with palms facing the sides. The second movement (‘Kar’) is halfway to the final extension (‘Tar’).
To finish: Inhale, exhale relaxing the arms down, hands in Gyan Mudra (thumb and index finger pressing together, other three fingers out straight). Stay calm and quiet in this position, allow yourself to settle briefly before opening your eyes.
Timing: Start off with 3 minutes and build up to practicing this meditation for 11 minutes.
Music: The mantra can be found on iTunes, Maya Fiennes’ Mood Mantras, ‘Sat Kar Tar’.