Meditation of the Month: Atisha’s Heart Meditation

This meditation was developed by Atisha, a Tantra master from Tibet. It is the quintessence of all Tantric meditations, working with the heart principle, which transform everything into love.

Many positive thinkers in the West suggest that you breathe out suffering and misery and breathe in love and compassion – this meditation takes the opposite approach!

To practise this meditation:

  • Sit in a comfortable position with a straight back.
  • Bring your awareness to your heart chakra.
  • With each in-breath, breathe all the suffering of the world into your heart.
  • With each out breath, breathe out love and compassion.
  • The suffering you breathe in is automatically transformed by the heart principle, and as you consciously breathe out love and compassion, you experience the benefits of this transformation both within and without.

You can practise this method in two different ways over 21 days:
· Practise the meditation for 30 minutes a day. Breathe in your own suffering for 10 minutes, the suffering of friends and family for 10 minutes, then the suffering of the world for 10 minutes.
· Practise the meditation for 20 or 40 minutes a day. Breathe in your own suffering for 7 days, the suffering of friends and family for 7 days then the suffering of the world for 7 days.

Osho had this to say about the meditation: “The moment you take all the sufferings of the world inside you, they are no longer sufferings. The heart immediately transforms the energy. The heart is a transforming force: drink in misery, and it is transformed into blissfulness… then pour it out. Once you have learned that your heart can do this magic, this miracle, you would like to do it again and again.”

 

Enjoyed this meditation? Want to try more like it? Check out Sarita’s online Vigyan Bhairav Tantra club, email Sidika, or see Sarita’s book, Divine Sexuality.

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