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Meditation to Open the Heart

Practice this meditation if you feel your heart is closed and you want to open it to the flow of love.

Posture: Sit in Easy Pose with a light jalandhar bandh.

Eyes: The eyes are closed, focusing at the Brow Point.

Mantra: Sat Kartaar     

As you say Sat, the hands are pressed together in Prayer Pose at the center of the chest.

As you say Kar, the hands are extended out from the shoulders half-way towards the final position. Fingers are pointing straight up.

As you say Taar, the arms are fully extended out to the sides and parallel to the floor with the fingers pointing up.

Make the transition from step to step a flowing movement.

Time: Continue for 3 – 11 minutes.


"It’s not just your heart that you affect with this meditation, but the three minds as well: positive, negative and neutral. If the negative mind is out of balance, the heart feels too heavy or in pain. A person can feel isolated and alone in their despair. The “longing to belong” can be intense if the negative mind rules.

So, one must strengthen the positive mind and by doing this come into a neutral mind where you can see and feel the whole play of life with compassion. This leads to strengthening and balance of the heart center. 

Qualities of the heart center are compassion, love, service and the shadow side of that place—grief and attachment or heartlessness. Move the energy, move the heart from its unstuck realm. Let it flow forward and out and back to you. Use the Sat Kartaar meditation to help open your heart for greater love."
- Siri Kirin Kaur

This meditation can be found in the Aquarian Teacher Training Manual at KRI.

© 3HO. This kriya is courtesy of YB Teachings, LLC. Used with permission.