For most of my life, if you asked me where I was in the body, I would have pointed to my head. In the West, we’re constantly associating ourselves, who we are, and what defines us as living beings with our head and physical brain. On some level, this makes sense: the head is where our rational mind lives, where we perceive our thoughts as occurring, and where our primary sense organs are located.
However, I have found this to be a rather miserable mechanism for defining myself. Why? On the most fundamental level, and at the risk of sounding cliché, I get stuck in my head.
To elaborate: there appears to be an inherent dualism that comes with identifying ourselves as existing in our physical brains. We come to imagine that we are up here and the rest of the world is out there, and that there is a difference between the two. As a result, we get lost in loop after loop of conceptual cognition, often allowing our default mode network to make us miserable.
So, if thinking of ourselves as residing in our brains is an ultimately incorrect (and fairly depressing) framework, what should we center ourselves around instead?
The answer is quite simple: we should center ourselves around our hearts.
While, at first glance, such an idea has all the trappings of New Age woo, focusing our attention on our heart (or heart center, in between the sternum) is an ancient practice found in mystical traditions across the world. Orthodox Christian monks view the heart as the seat of unborn light of God. Tibetan Yogis consider it the home of the subtle clear light mind of enlightenment (interestingly enough, the Pali word ‘citta’ means both mind and heart). Adherents of Sufism claim that dissolving oneself in the heart is the quickest way to know the Beloved. Even the Aztecs viewed it as the seat of the individual and as a drop of the sun’s energy.
For the more scientifically minded among us, it’s worth remembering that the heart is, in many ways, a much more essential organ than the brain. There is a reason why we have the concept of brain-dead, but not heart-dead; the latter is just dead. There is also some interesting science behind the heart-mind connection, but it is a nascent field of study and full of less-than-rigorous concepts, so I won’t be covering it here.
Regardless of how you approach it, though, there is a effortless wisdom to identifying ourselves with our heart. It is the first organ to develop in a human embryo, and it is the one organ that we share with almost all complex living being on the planet, from elephants to earthworms (sorry, sponges!).
In more practical terms, the heart is in the middle of the body, and centering yourself there gives you enough distance from your thoughts to watch them without getting attached. When your thoughts, going on in your brain, are viewed from the perspective of your heart, they cease to be so immediate, and it becomes markedly easier to avoid empowering our emotional reactions and creating self-perpetuating loops.
Instead, by focusing on our heart and perceiving it as an indestructible center, and generating a sense of existential wonder, we are capable of rapidly experiencing a feeling of nondual, ocean-like bliss. Thoughts may come and go in our mind, but they are seen for the transient phenomena they are, and more easily transcended. Using this technique, we are capable of perceiving all things around us – and ourselves – as impermanent, unique to this moment, and blindingly beautiful. A friend of mine described it as ‘swimming,’ and I think that’s an excellent metaphor for it.
Okay, this sounds pretty cool. How do I do it?
There are a large number of meditative techniques for focusing on the heart, and, if you subscribe a particular religion, you can easily find one that corresponds to your belief system. However, in the interest of saving you the effort of a Google search, I’ve shared the (self-invented) technique I use (and, like the Sufis, I try to do this more or less every moment of the day):
- Calm your mind by taking a few deep, diaphragmatic breaths.
- Focus your attention on your heart center, which is to the right of your actual heart, right above your solar plexus.
- Take a few moments to strengthen this focus.
- Imagine that there is an indestructible ball of light in this heart center.
- If you’re religious, imagine this as the light of God.
- If you’re more spiritual, this is the light of enlightenment.
- If you’re more scientific, you can think of this as a ball of quantum chronodynamic binding energy (which, technically, it is).
- Notice how, when you focus your mind here, your thoughts seem more distant and removed from your immediate experience. Notice how they come and go within your mind, as if they were wind passing through the trees.
- Cultivate a feeling of wonder and amazement at the fact that you exist at all. Given the mind-boggling amount of complexity involved in you existing, this shouldn’t be too hard.
- It is important that this is more of a feeling than a conceptual understanding, though you can use a thought or three to get this feeling started, like ‘I’m made of fucking stardust and so is everything else’.
- Now, expand your awareness outward, to the full extent of your sensory experience. Maintain your sense of wonder as you come to see the totality of your vision, hear the symphony of sound playing in your ear, and feel the multitude of sensations occurring within your own body.
- Stay here. Avoid focusing on any one thing. Instead, allow everything, including yourself, to dissolve in the transcendental totality of the moment.