8 Gentle Heart Chakra Techniques for Healing Emotional Pain and Troubled Relationships

Date 6/2/2023
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Meditation can help unblock your heart chakra.

Meditation can help unblock your heart chakra.

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The chakra system consists of various energy centers that facilitate our ability to function and manifest goals. When it comes to relationships, the 4th chakra, also known as the heart chakra, is the energy center that creates connections between individuals. A blocked heart chakra can lead to loneliness and anxiety as the heart connects the three body chakras to the three mind chakras. Learning ways to open this fourth chakra will allow you to heal emotional pain

Many people struggle with relationship issues; either they are involved with those who are emotionally unavailable or lack the ability to trust enough to love deeply. Since many of us have encountered painful relationships, the energy center is often closed down, preventing both good and bad connections. Sadly, because of emotional scars, we often are closed when it comes to receiving and giving love to individuals who are worthy of us. To establish good loving connections, we need to start by releasing the blocks in the 4th chakra.

Meditation for Unblocking Your Heart Chakra

Find a quiet place where you will not be disturbed. Closing your eyes, imagine yourself surrounded by a protective, white light. 

While you are safely encased in the energy of the white light, focus your attention on the middle of your chest. Take a minute to think about all the things you are most afraid of when it comes to connecting to others. As you think of the fears, imagine them all coming out of your chest like a cloud of smoke. Let all the smoke come out of your chest, making your chest feel light and clear. Become aware of how light your chest feels as you begin to let go. 

Now imagine a pink light infusing your chest with joy and peace. As your chest becomes filled with pink light, feel it becoming joyous and light-hearted. Now imagine the light beaming outward and connecting to the universe’s divine energy and creating a bridge. As you connect to the divine energy, feel the energy of love infusing you. Allow yourself to keep the energy going back and forth between you and the universe and when you feel. 

When you feel ready, disconnect from the activity, knowing this connection is ongoing.  Slowly focus on your entire body. Allow the pink light to rest inside your chest. Then focus on your outer body and the protective white light. 

Sit quietly for a few minutes and think about the process. When you are ready, open your eyes.

The exercise is designed to help shape your views of love and how to tap into its vibrations. Keep in mind you do not need a specific partner to enjoy the energy of love because it is a vibration that surrounds us and is always waiting for us to recognize it. 

Know that you are loved, and that love surrounds your inner and outer world. Understand that love is a vibration that exists inside and outside your physical reality.

7 More Heart Chakra Healing Techniques

Unblocking your heart chakra is one part of healing. A healthy chakra also needs to be in balance. When our 4th chakra is imbalanced we often experience unhealthy connections that can manifest in a variety of ways; such as being emotionally cold and detached, or abusive, as well as excessively needy which may emotionally restrict our relationships.

An imbalanced heart chakra can turn us into an unemotional person, or a doormat with no boundaries.  The key to healthy relationships, whether it’s with friends, family, or loved ones is balance. In order to achieve a healthy and fulfilling relationship, it helps to align and balance the heart chakra

Here are some practices to support and balance the heart chakra.

Chakra Breathing

The Chakra Breath, or Ten/Ten/Ten Breath, is one great way to open your heart chakra. Slowly and deeply, breathe while counting to ten. Hold for a count of ten, and then exhale for a count of ten. Repeat this breathwork as much as you need to balance your body and mind.


Yoga helps open your heart chakra and also lets positive energy flow. Asanas such as the camel, sphinx, fish, and cat pose, as well as the chest fly kundalini exercise are all practices that support the 4th chakra. By arching your chest during these exercises, positive energy easily flows to your heart.

Sound Vibration

Sound healing is a powerful way to experience heart-centered healing. Say "raise," and notice how your heart chakra vibrates as you hold that vowel sound. Imagine a bright green light that radiates from this chakra, sending balancing and healing energy to your body.


Essential oils that promote a balanced fourth chakra include hyssop, marjoram, lavender, angelica, chamomile, neroli, jasmine, rose, rosemary, ylang-ylang, frankincense, and sandalwood. When you use these oils, think about positive memories and let the oils absorb all negative energy.


An important step to opening your heart chakra is taking the time to reflect. Instead of expecting mercy for yourself and not others, open your heart to wish mercy for all. Taking the time to reflect on and journal your true wishes can unblock your heart chakra and lead to healing.

Crystal Therapy

Vibrations from crystals help to heal chakras. To use this method, lie in a quiet space with a rose quartz crystal on the center of your chest. Relax while allowing the crystal to take hold of your negative vibrations, filling you instead with positivity. After you've done this for ten minutes, put the stone in a bowl of water so you can cleanse it of negative energy and renew its power. 


You can transform triggers for annoyance into reminders of gratitude. When you get annoyed at your kids for making a mess of your home, stop to think about how lucky you are to have a home and kids to make a mess of it. Any annoyance can become an opportunity for gratitude, in turn opening your fourth chakra.


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