Anāhata means 'unstruck' — the sound that's made without anything being struck. It sits in the centre of the chest, the midpoint of the seven, joining the three lower centres of the body with the three upper centres of mind and spirit. Its element is air.
What The Heart Governs
Love, compassion, kindness, forgiveness, grief and connection. It's about being able to love without losing yourself, and to receive care as well as give it. Self-compassion lives here too — often the hardest part.
It's traditionally shown as a twelve-petalled lotus with a six-pointed star of two interlaced triangles, the meeting of upward and downward movement.
Signs Of Imbalance
Look for long-running patterns.
- ✦Under-active: guardedness, loneliness, holding grudges, difficulty trusting, harsh self-criticism
- ✦Overactive: over-giving, people-pleasing, losing yourself in others, jealousy, clinging
- ✦Balanced: warm, open, can say 'I love you' and 'no' to the same person
Working With The Heart
The heart responds to breath and to kindness actually practised. Slow, even breathing at the coherent pace from the breathwork course is one of the best heart practices there is. Chest-opening stretches undo the protective hunch many of us carry. Small acts of care — for others and yourself — do the rest.
Its bija is YAM — 'yum'. Chant it softly and feel it in the centre of the chest.
The practice · 10 minutes
Heart Breath And YAM
- 1Sit and place both hands on the centre of your chest.
- 2Start the pacer: breathe in for 5 and out for 6, imagining the breath moving in and out through the chest.
- 3With each exhale, silently say 'may I be well'. After a few minutes, switch to someone you love: 'may you be well'.
- 4Chant YAM softly nine times.
- 5Stand, clasp your hands behind your back, and gently open the chest for five breaths.
- 6Today's action: one specific act of kindness — and one for yourself.
Coming back to it: On repeat cycles, extend the phrases to someone neutral, then to someone you find difficult. That's the classic loving-kindness sequence.
Guided pacer
Heart coherence (5 in · 6 out)
In 5s · out 6s · 18 rounds
Ready
Sit upright, shoulders soft, breathe through the nose.
Journal prompts
- “Is it easier for me to give care or to receive it?”
- “What grief am I still carrying in my chest?”
- “What would self-compassion look like this week, in practice?”
Saved privately on this device. Come back tomorrow and log it again.
Check Your Understanding
3 quick questions. Retake it any time.
1. What does 'Anāhata' mean?
2. What is the heart chakra's bija?
3. Which is a sign of an overactive heart chakra?
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Open the timer →Safety: Chakra work is a reflective and contemplative practice, not a medical or psychological treatment. If you are dealing with physical symptoms, depression, trauma or anxiety, please work with a qualified professional alongside any practice here.