The Warm Lamp at the Heart

Sit upright with the back easy, eyes gently closed. Bring attention to the centre of the chest. Imagine a small soft flame there, golden in colour, warm without heat, like the gentle yellow glow of an oil lamp at evening aarti. Do not picture it sharply. Just feel its warmth filling the chest from inside. With each breath, the warmth spreads a little wider, into the shoulders, the throat, the belly. Stay with the warmth more than the picture. The lamp at the heart has been there since you were a child. You are simply visiting it again.