The Open Heart Practice
Soften resistance and return to love
Singer teaches that we close our hearts to protect ourselves from pain — and that those very walls become our prison. This meditation gently invites you to notice where you are closed, and to practice the courageous act of softening. You don't have to force anything open. You simply stop adding more resistance.
Find Stillness
Sit comfortably. Close your eyes. Take three deep, natural breaths and let your body settle. There is nowhere to be. Nothing to fix. Just this moment.
Locate the Heart Center
Bring your awareness to the center of your chest. Not your physical heart, but the energetic space there — the place that tightens when you feel hurt, and expands when you feel joy. Simply notice what's there right now. No need to change it.
Notice Where You Are Closed
Gently ask yourself: "Is there anywhere I am holding tightness? A relationship, a fear, a resentment, a grief?" Don't analyze it. Just feel where it lives in your chest. Acknowledge it with compassion: "I see you. You were trying to protect me."
Breathe Into It
Now imagine your breath flowing directly into that tight place. With each inhale, you bring warmth. With each exhale, you release a little of the grip. You are not forcing the wall down. You are simply letting a little light in. Repeat for several breaths.
Expand Into Love
When you feel ready, expand your awareness outward. Think of someone you love freely and easily. Let that feeling fill your chest. Now see if you can extend even a fraction of that same warmth to yourself. Sit here for as long as you like. When you're ready, open your eyes slowly.