Path of the Heart in Meditation

The heart plays a profound role in many spiritual traditions, often emphasized as the seat of the soul and the source of deep, genuine connection within ourselves.
I began my journey into the heart about five years ago through Hṛdayākāśa dhāraṇā. Hṛdaya means heart, ākāśa is space, and dhāraṇā refers to concentration. I was deeply inspired by a trip to Tiruvannamalai in Tamil Nadu, India, where I encountered this practice at Ramana Ashram. Sri Ramana Maharshi is best known for his Jnana Yoga teachings and the inquiry: “Who am I?”—a search for the true essence of the Self through presence and unity with all that is. The path of the heart runs parallel to this inquiry, offering a way to remain “perched in the heart” while engaging with the world.
I felt a strong calling to explore this path. To my surprise, it was not easy. I quickly discovered that my heart needed healing. In meditation, physical pain in my chest would quickly arise and I felt emotional distress. It was a little scary. I had to learn to be tender with my heart. Each morning, I sat in meditation, focusing on bodily ease, the flow of breath, and gradually moving into heart awareness. In the present moment of the meditation, all the rejected and painful somatic memories stored in the heart area arose. I had to do the work of accepting those experiences, remembering old events that left scars, and creating space for healing. My awareness of the physical heart, the emotional heart, and a deeper connection to the Spirit kept evolving.
Over time, I also discovered the joy of a calm, loving heart. Kindness began to take root, followed by mercy, self-compassion, forgiveness, and the ability to be present with joy. This became a great way to regulate emotions and interactions with myself and others.
In Buddhism, cultivating the heart’s virtues is a dedicated path called the Brahma Vihāras—the Four Immeasurable Qualities. These are practical, emotional-spiritual tools for living with more grace, wisdom, and connection. They transform relationships and purify the heart:

1. Maitrī (Mettā in Pali) – Friendliness (Loving-kindness)
   Unconditional friendliness and goodwill toward all beings. The wish: “May all beings be happy and free from suffering.”
2. Karuṇā – Compassion, Mercy
   The ability to stay present with one's own sadness and pain, as well as that of others. A heartfelt desire to relieve the suffering of others. Empathy in action.
3. Muditā – Sympathetic Joy
   Rejoicing. Celebrating the happiness and success of others—without envy.
4. Upekṣā – Equanimity
   Balanced wisdom, inner peace, and even-mindedness—beyond attachment and aversion.

In Rāja Yoga, the Yoga Sūtras of Patañjali also speak of these same four virtues as a path to sustaining the tranquility of the mind (Book 1, Sutra 33). According to Patañjali, such a mind is not cluttered by random thoughts and ruminations, but is spacious, clear, and able to reflect reality without the distortion of personal aversions or attractions. The mind rests in a pure state, reflecting the true identity of the soul. As Ramana Maharshi suggested, the path of the heart can sustain our peace—a truth clearly echoed in this scripture.
As my heart space meditation deepened, each day brought new layers of discovery and transformation. I began to experience the Light that lives in the heart and a connection to something far greater than myself—Grace, which I perceive as the Holy Spirit.
I witness even now how this practice affects my life. My introverted, empathic nature softened, and I feel more at ease in interactions with others. I also have found some relief from the challenges of hormonal changes in my aging female body, and ability to cope with insomnia, hot flushes, headaches, and mood instability. I understand now the necessity to care for this body and mind with greater kindness and gentleness.
I encourage you to incorporate some form of heart space practice into your own meditation or prayer. Simply pause and feel into the heart. The practice is simple, though not always easy—but it can open the door to profound healing and transformation.
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​Her Loving Can Heal Me
By Diana Meltsner

She said: “My Love”

She held me tenderly 
I held on so tight worried she would leave
She kissed me on my lips so light
and I knew she would stay.

I can rest now.
I can dive into this crazy life.
I can cross the bridges.

Her loving can heal my injured soul.
Her loving puts a smile on my face.

She is to stay.
But wait, who is she?
Has she been with me all this time?

2/8/2021