Did you know that our heart keeps changing throughout the day?
Have you noticed how sometimes your heart feels open—and other times, closed?
When we’re facing difficulty at work or home, our heart may feel constricted, lonely, defensive, or irritable. Our body reflects this too: our breathing becomes shallow, our chest tightens, and our attention narrows.
At other times, our heart feels spacious and open. Maybe someone appreciates us, or we receive a kind gesture—and suddenly, we feel warm, generous, and forgiving. Not only are we more at ease, but we’re also kinder to others and more accepting of their imperfections.
This simple awareness practice helps us become more mindful of these shifts in our emotional state.
Why does this matter?
Because when our heart feels closed, we are more vulnerable to stress and negativity—and we may unknowingly pass it on. For instance, a rough morning can make even a small inconvenience—like someone cutting us off in traffic—feel unbearable. On a different day, after a kind encounter, we might let a much bigger mistake slide with grace.
The good news is: we don’t have to wait for the world to open our hearts.
Cultivating an open heart is like building a muscle. The more we practice, the easier it becomes to stay open—even in difficult circumstances. An open heart becomes our inner ally, helping us access our strengths and respond to life with clarity and compassion.
Reflection Practice
Find a comfortable seat. Let your back be supported, feet grounded, and gently bring your attention inward as you reflect on the past 24 hours.
Step 1: Moments of Openness
Recall a moment when your heart felt open.
- When did you feel warm, connected, compassionate, or at ease?
- What were the circumstances? Who was involved?
Visualize the situation.
- What did you see, hear, or feel?
- How did your body respond—was your breathing deep or shallow?
- Was there tension or relaxation in your body? How is your body feeling now as you remember?
Ask yourself:
- What thoughts and emotions arose?
- How did your behavior and communication reflect that emotional state?
- What patterns do you notice about what opens your heart?
Commit to awareness.
- Over the next week, intentionally track and reflect on your heart’s openness.
- Choose one activity each day that opens your heart—perhaps expressing appreciation, practicing kindness, or engaging in a creative pursuit.
- Notice the impact of this practice on your mood and relationships.
Step 2: Moments of Contraction
Recall a moment when your heart felt closed.
- When did you feel defensive, irritable, distant, or overwhelmed?
- What triggered these feelings? How did you react?
Visualize the situation.
- What do you remember seeing or sensing?
- How did your body respond—was your breath shallow, body tense, posture withdrawn?
Ask yourself:
- What thoughts and emotions came up?
- How did your behavior or communication reflect your internal state?
- What situations, people, or habits tend to close your heart?
Commit to awareness.
- Keep noticing the situations that consistently close your heart.
- Reflect on small ways you can support yourself in those moments—perhaps a pause, a grounding breath, or reframing the situation with compassion.
Step 3: Cultivating an Open Heart
Try these simple daily practices to strengthen your inner capacity for openness:
- Start your day with appreciation.
Think of one thing you value about the people around you—especially those you find challenging. It could be something they do to help you, a quality you admire, or a small gesture you’re grateful for. - End your day with mindfulness.
Wind down with deep breathing, chanting, reading something uplifting, or writing in a gratitude journal. - Create a “reset” practice.
Choose a mindful response for when you notice your heart closing—like taking three deep breaths, naming five things you see, or stepping outside briefly. - Use journaling or conversation as support.
When you notice recurring patterns, write reflectively about them. Or speak with a friend to gain perspective. - Visualize the change you want to create.
When dealing with difficult behavior, consciously focus on the person’s positive attributes. You can hold this silently, write it down, or share it if you feel comfortable.
References
- Greater Good Science Center – Overcoming Obstacles to an Open Heart
- Mindful.org – Expanding Your Circle of Compassion
Digital downloads:
You can use the following link to submit your responses and get an email copy of your response. You can download the worksheet for practicing an open heart; Bingo sheet of ideas for practicing an open heart below:
Reflect and share
Which practices for opening your heart were you able to try last week?
How did they make you feel—physically, emotionally, or in your relationships? Take a moment to notice any small shifts. Did something surprise you?