Heart-Centered Practices

Heart-centered practices can evoke healing and positive emotions, which broaden and build compassion, forgiveness, gratitude and loving-kindness (extending goodwill for safety, health, peace and happiness). Ohio State Integrative Health offers the following free heart-centered recordings, recorded by an advanced practitioner and behavioral health specialist:

Being Peace
Compassion Meditation
Forgiveness

Cultivating forgiveness is a gift we give ourselves. Releasing anger does not condone hurtful actions or behaviors. It can help liberate us to manifest our inner purpose. Before embarking on a forgiveness practice, it may be helpful to gain confidence with practicing gratitude, compassion, and lovingkindness.

(To download this MP3 file, right click the MP3 icon button and select "Save Link As.")

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Forgiveness: Lovingkindness for Those Who Are Difficult

This guided experience helps build the ability to extend lovingkindness toward others toward whom we have negative feelings such as anger, hurt, fear, betrayal, or disgust. This is generally the practiced after mastering the ability to sustain lovingkindness toward someone else who is easy to love and others who are neutral. This is an advanced practice.

(To download this MP3 file, right click the MP3 icon button and select "Save Link As.")

Listen to the mp3
Gratitude
Gratitude

Gratitude practice is an easy way to boost mood, enhance focus, and create happiness. As we build positive emotions, we build resilience through an expanded emotional reserve, broadening our awareness, enhancing creativity, and making us more effective in our daily lives.

(To download this MP3 file, right click the MP3 icon button and select "Save Link As.")

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Gratitude for the Body
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Lovingkindness for Loved Ones – Practice

This guided experience helps build the ability to extend lovingkindness toward loved ones, whether they be people, pets, plants, places, or experiences. This is generally the first practice before extending lovingkindness toward oneself, neutral people, or forgiveness toward those who have hurt us in some way.

(To download this MP3 file, right click the MP3 icon button and select "Save Link As.")

Listen to the mp3
Lovingkindness for Others – Practice

This guided experience helps build the ability to extend lovingkindness toward others toward whom we feel neutral, such as acquaintances or people we just happen to see in our daily lives. This is generally the practiced after mastering the ability to sustain lovingkindness toward someone else who is easy to love.

(To download this MP3 file, right click the MP3 icon button and select "Save Link As.")

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Lovingkindness for Self Practice
Lovingkindness Practice
Lovingkindness Preparation
Sacred Sound or Word – Practice

This recording will help you practice the ancient art of invoking the sacred by repeating a sacred word or sound with each breath. Although this practice has a close relationship with the Relaxation Response, it adds to that practice the benefits of building a sense of awe and connection with something greater than one’s individual self. People of any religion or no religion can benefit from this practice.

(To download this MP3 file, right click the MP3 icon button and select "Save Link As.")

Listen to the mp3

What are heart-centered practices?

Being Peace

Compassion Meditation

Forgiveness

Forgiveness: Lovingkindness for Those Who Are Difficult

Gratitude

Gratitude

Gratitude for the Body

Lovingkindness for Loved Ones – Practice

Lovingkindness for Others – Practice

Lovingkindness for Self Practice

Lovingkindness Practice

Lovingkindness Preparation

Sacred Sound or Word – Practice

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