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Awake & Evolve: Cycle 4 – Heart Opening Meditation

The fourth cycle of Awake and Evolve workouts focuses on energizing and lengthening the muscles to improve athletic performance, with a meditation component to improve concentration and mood..

Mindith Rahmat

Written by Mindith Rahmat Last updated on August 21, 2012

Love is the light that dissolves all walls between souls, families and nations. 

~Paramahansa Yogananda~

Sit in a comfortable position, either on the floor, or in a chair. Sit up tall with the spine and the shoulders relaxed and feel the chest open. As you inhale bring your hands together at the heart center or sternum area in a prayer position, pressing the palms together. Take a moment to scan the body and begin to breathe slow and deep into the belly. Relax the eyes and begin to free the mind of any passing thoughts or distractions.

As you close the eyes begin to feel your heart space and imagine a warm green light, radiating out from the center of your heart. Visualize this energy flowing around the heart center, out through the body, and flowing back into the heart center. With each exhale, let go of something fearful, upsetting, or distracting and with each exhale bringing in love, kindness, light, and compassion. Stay here for 20-25 slow deep breath cycles.

Coming back your natural breath, gently release the palms down towards the knees and feel the shoulders relax and the chest open. Stay here for 5-15 minutes listening to the breath and coming back to your heart center focus.

Notice the changes in your perspective, your reactions to challenging situations, and stress levels throughout the rest of the day.

Mindith Rahmat

About Mindith Rahmat

Mindith is a born mover. She has spent her life exploring various athletic disciplines, starting with ballet and modern dance from an early age. She went on to become a E-RYT 500 certified yoga therapist and teacher and discovered CrossFit after the birth of her daughter.

Mindith coached CrossFit at a number of boxes near her home in Southern California, which lead to her involvement in Russian kettlebells and Olympic weightlifting. She has coached a wide variety of populations and cares deeply for women’s health, specializing in pregnancy and postpartum fitness. She is currently studying the principles of Natural Movement and Kettlebell Sport, and is working to complete an additional teacher training in the Taoist art of Yin Yoga with Master Paulie Zink.

Mindith founded Breaking Muscle in 2011. Over 5 million people a month have visited the site, hundreds of thousands of them follow Breaking Muscle on social media, nearly 2,000 coaches have written or appeared on its pages, and there are thousands of free, fully-formed training plans freely available. Breaking Muscle has won numerous awards in the industry and is recognized for pioneering new approaches to fitness and coaching techniques. In 2021, Breaking Muscle was acquired by Barbend. Mindith continues to devote time to her kids, pursue her doctorate in psychology, do research, and teach.

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