A Kinder Heart

Cultivating a Life of Compassion



Andrea Danti/Shutterstock.com

The path to mentally transcending the world’s intrusive bustle is to be compassionate with our self and others. It begins in a relaxed heart from which emanate daily thoughts, words and deeds. Here’s a helpful centering exercise.

Sit or lie in a quiet spot for about 10 minutes with eyes closed and become aware of breaths moving in and out, then feel each one fully by filling the lungs from bottom to top. With each exhale, slowly and completely empty the lungs. On each inhale, refill the lungs again. Mentally reciting “optimum oxygen” three times helps the body deeply absorb the nourishing element.

Then bring both hands to the center of the chest to connect with the emotional heart centered there. Feel it pulsing beneath palms and fingers while quietly saying aloud, “I relax my heart.” Let the shoulders release coiled tension and drop gently. Repeat saying, “I relax my heart” and sense the heart fluttering open a bit more. Rest in this feeling.

Again say, “I relax my heart” and notice awareness drop into it, a feeling of being present in the heart. Feel all tension and holding-on melting down and out onto the floor.

Then fill the lungs deeply and release the air through puckered lips; blow out with strength and purpose. Continue for a minute or two, allowing each exhalation to come straight from the center of the chest. When it feels complete, the feeling of active release will subside.

Sense how much lighter the heart feels. Further relax the heart and shoulders, letting go into the ocean of love native to our heart. Envision floating safely in this ocean. See it stretched into infinity. Feel its warm embrace.

Now choose kindness in this moment. Relax into kindness without judgment or pressure, only loving acceptance. Accept the infinite ocean of love available and open to it. It is filled with compassion, and now so are you.

Rest gently for a few minutes, until once again aware of everyday surroundings. Rub hands over both arms, legs, hands and feet to feel present in the room. Then go about a heart-centered day with the waves of the infinite ocean of love gently lapping there.


Amy Leigh Mercree, of Naples, FL, author of The Compassion Revolution, is a medical intuitive and relationship and wellness coach. Learn more at AmyLeighMercree.com.


This article appears in the August 2018 issue of Natural Awakenings.

Edit ModuleShow Tags

News Briefs

The S P A C E Sanctuary Opens in Chappaqua

The S P A C E Sanctuary Opens in Chappaqua

“It was created as a place to gather, rest, breathe and heal.”
Bernadette Bloom Discusses Esoteric Healing on The Transformation Show

Bernadette Bloom Discusses Esoteric Healing on The Transformation Show

5 to 6 p.m. on March 7
Ward Off Spring Allergens with Nettle Leaf Tea

Ward Off Spring Allergens with Nettle Leaf Tea

Something as simple as drinking nettle leaf tea prior to and during early spring can be a helpful preventive practice.
Petition Demands Environmental Impact Study of Cricket Valley Project

Petition Demands Environmental Impact Study of Cricket Valley Project

Davenport is urging people to sign the petition asking New York leaders for an updated environmental impact study of the Cricket Valley Energy project.
Fresh Organic Becoming ‘Go-To’ Salon for Hair and Scalp Issues

Fresh Organic Becoming ‘Go-To’ Salon for Hair and Scalp Issues

Feeding the Future in Yonkers

Feeding the Future in Yonkers

Feed Your Future is part of a larger mission to empower communities to reclaim and revitalize environmentally and economically under-served neighborhoods.
Riverkeeper Film Screening and Panel Discussion

Riverkeeper Film Screening and Panel Discussion

5:30 to 9 p.m., March 5, at the Newburgh Brewing Company
NewLife Expo Returns to New York City in March

NewLife Expo Returns to New York City in March

March 22 through 24
Hilltop Hanover Farm Holds Maple Fest Weekends

Hilltop Hanover Farm Holds Maple Fest Weekends

March 23 to 24 and March 30 to 31
Rhinebeck Pilates Plans April Conference at Jacob’s Pillow

Rhinebeck Pilates Plans April Conference at Jacob’s Pillow

April 26 to 28
CBD Info Talks in Bedford Hills

CBD Info Talks in Bedford Hills

Free informational session on CBD products every Thursday from 6 to 8 p.m.
Juice Detoxes Work Better and Faster

Juice Detoxes Work Better and Faster

“The body doesn’t have to break down the solids, and the results are faster and better.”
Karen Drucker: Live at the United Palace

Karen Drucker: Live at the United Palace

7 p.m. on April 8
Free Spirit Holistic Expo Coming to Area

Free Spirit Holistic Expo Coming to Area

June 2, from 10 a.m. to 8 p.m.
Chef Alex Raij Serves Up Glynwood Farm Dinner

Chef Alex Raij Serves Up Glynwood Farm Dinner

6:30 to 10 p.m. on March 9
Center for Green Building Opens in Mamaroneck

Center for Green Building Opens in Mamaroneck

Grand opening, including complimentary food and drinks, from 9 a.m. to 5 p.m. on March 23.
Equilibrium Studio Opens in Pawling

Equilibrium Studio Opens in Pawling

Equilibrium offers yoga, Pilates and Barre, as well as stretching and strengthening classes designed to help people rehabilitate from injuries and improve their athletic performance.
Dance the Weekend Away in Saratoga

Dance the Weekend Away in Saratoga

February 15 through 17
Natural Remedies Can Boost Immunity in Winter

Natural Remedies Can Boost Immunity in Winter

There is scientific evidence that acupuncture has a positive effect on the immune system.
Facial Massage Has Holistic Benefits

Facial Massage Has Holistic Benefits

“A well-performed facial massage is a glorious treat that will reduce puffiness, improve skin tone and enrich complexion."
‘Grandfather of Integrative Dermatology’ to Teach His Methods

‘Grandfather of Integrative Dermatology’ to Teach His Methods

“I encourage anyone living with unsolved chronic skin conditions to make an appointment and see how we can help you.”
Opioid Crisis Focus in Somers

Opioid Crisis Focus in Somers

1 to 3 p.m. February 7
Valerie Nivar Offers Natural Solutions for ‘Invisible Illnesses’

Valerie Nivar Offers Natural Solutions for ‘Invisible Illnesses’

“I am passionate about empowering my clients to achieve motivation and confidence and to live their best life.”
Sugaring Program at Sugar Hill Farm

Sugaring Program at Sugar Hill Farm

February 23
Holistic Chamber of Commerce Adds Poughkeepsie Chapter

Holistic Chamber of Commerce Adds Poughkeepsie Chapter

The new chapter will promote and support holistic and sustainable professionals and business owners in the Hudson Valley.
Synchronicity Brings Healing through Psychic Readings

Synchronicity Brings Healing through Psychic Readings

“These readings help offer guidance and insight into life situations.”
Microdermabrasion Now Offered by Daniela Hortencio

Microdermabrasion Now Offered by Daniela Hortencio

“It’s basically an exfoliation and skin rejuvenation procedure that leaves skin looking softer and brighter.”
Alternatives to Violence Project Seeking Workshop Facilitators

Alternatives to Violence Project Seeking Workshop Facilitators

The next Basic workshop in Westchester will take place March 8 to 10.

Add your comment: