Four Foundational Heart Practices

The exercises below assist in maintaining a steady soul alignment, keeping your energy field clear and your heart light. We recommend these practices for heart centering and lifting your frequency (Heart Star), maintaining the integrity & clarity of your auric field (Golden Apple), unifying your three main energy centres (The Three Whites), and keeping a steady alignment with your Soul’s Light and Purpose (Soul Alignment). ‘Settle in’ within your heart centre before using more advanced practices, such as activating new chakras. Put in a steady foundation, then build the house….and may you lovingly enjoy the process! 🙂

One: The Heart Star (Sun Star) Exercise

We ask you to bring your vibrational feeling and Being into your heart. Feel your inner heart start to bring forth a bright white Light. See it as a little white light at first, then expanding. When it has become a ball of Light energy, blow it outward, like an exploding array of Light, expanding in all directions.

Bring this Light from your Heart/Source, into and right through your emotional body of your cocoon of Light (the Aura). We would like you to envision your emotions (attached in your emotional body) filling with photonic Light particles of energy, flowing outward from your Heart/Source, which is your own Star and Centre of Love. 

Hold your Light stream steady for about 3 minutes; keep sending Light from your Heart, pour Light outward in all directions and after 3 minutes stop and focus in your Heart again. Hold this Love and Light with you ALL the time, dear souls. It is your REAL YOU. BE your Star. 

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With love and thanks to Ashtar, via Bareld Nijboer

*From Archangel Gabriel: While holding your Star Light expanded, you can strengthen and stabilize this energy by visualizing a cross of white light, which crosses in your Heart Star, as steady bright white beams of light radiating through your Star Light and beyond, into the Infinity that is Love, which is within you, and One with you. 

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Two: The Golden Apple and Golden Crosses

Relax, breathing slowly and calmly. When you feel ready, inhale three times. Inhale life energy in toward your Root Chakra. This will start to slowly spin your Merkaba. With each inhale gently invite the presence of your Higher Self  (Source Self) within your Heart, and feel this presence filling your Being. With each exhale relax, let go all worries and thoughts, and Be in the Now.

With the fourth inhale, envision Source sending you a golden stream of light and inhale it into your Heart Star in your inner Heart space, so your Inner Source is directly connected to Big Source’s energy. When you feel the golden energy warm inside your heart center, visualize it expanding outward until it is around your body. Let it expand until it completely fills your Auric field, like a big torus filled with golden light. Envision this Golden Apple around you from above your Star Centre (Soul Star Chakra) above your head, to below your Earth Centre (Earth Star Chakra), beneath your feet.

Visualize two crosses of golden light, one in front of your body, from the top of your head to tips of toes, and one behind you, from head to heels, with this affirmation: 

“With these golden crosses of Light I am held in the highest vibration of pure Love throughout this day and night and in every moment. All energies within and around my field continuously renew and transform into Unconditional Love, Light and Grace. And so it is.”

Now you can open all your chakras (see Practices page) and activate your three centers (see Exercise 3 below). Keep your Golden Apple bright day and night and re-affirm it whenever you feel to. The more often you do this the more effortless it becomes. 🙂

Universal-Torus-Lightbody - Copy

With love and thanks to B.Nijboer, and Ashtar & Sehaya, with whom we have revised this practice slightly.


Three: The Three Whites

This practice unifies your three main energy centres and fills them with pure Love. It dissolves lower energies, releases blockages, and calms and aligns the three centres in equilibrium, as a Whole. 

Relax, sit comfortably, take in some deep relaxed breaths, and see/feel a ball of light in your heart centre, filled with pure love. Send this ball down to the core of the Earth ~ Gaia’s crystalline 5D heart ~ and wait for the love to be returned to you. Feel the flow of it come up through your feet and body, into your heart, with loving gratitude. Now send this ball of light filled with love upward to the centre of Source ~ and wait for the love to return to you, with total trust. Feel the merged energy of deepest Love fill your being.

Now visualize a white water lily in your Sacral Chakra (Earth Centre), softly shining, bright and steady. Then visualize a rose of white light in your Heart Chakra (Heart Centre), full of peace and harmony. Then visualize a white diamond in your Pineal Chakra (Star Centre), filled with pure steady clarity. Hold all three, feel the balance of your three centres, flowing as one, whole and unified, in a white sphere of light expanding around you. When your three Centres are steady with the White Water Lily, White Rose and White Diamond, open your chakras fully, so they can inhale this pure healing white Light.

With love and thanks to Lady Nada

*From Ashura&Irana: To extend and deepen this unification of the three centres within your energy body as One, visualize or hold the intention of an Infinity symbol flowing form your Heart to your Earth Centre, back up through your Heart to your Star Centre, back to your Heart and so on, infinitely flowing with Rainbow Crystal Light. Following this, you can also extend this infinity flow as a Golden Light flow  through your Heart Centre/Heart Star,  Soul Star and Earth Star Chakras. (Soul Star is above your head,  Earth Star below your feet, see Practices page for complete chakra diagram).


Four: Soul Alignment

Following on from the Heart Star, Golden Apple and Three Whites, begin by visualizing a pillar of pure white light from the Heart of Source to the Heart of Gaia (centre of the Earth), and that you are standing within this pillar streaming LoveLight between Source and Earth. Breathe into your heart and relax deeply within this flowing pillar of light, with this focused intention:

Throughout this day and night, and in every moment through to personal and planetary Ascension, I Am a pure, steady, clear, free flowing conduit, pillar, anchor and vessel of the highest Love, Light, Grace and Providence flowing from the Heart of Source, through my Heart Star, to the Heart of beloved Gaia, in union with all Beings of the highest Love and Light, immersed in the Oneness of Divine Love. And So Be It. 


With love and thanks to Ashura&Irana


Beautiful energies are flowing into and  around this planet now through the higher dimensional heart grid of Gaia, and are available to everyone. Now is the moment to release residual blockages and resistances, and keep our beings receptive to the clearest frequencies of Love, without taking in energies that do not serve our/the Highest Good, using the above practices, or in whatever way sings to your heart. Be authentic. Be inspired. Cherish being the Star of Love that you are, an imperishable, eternal spark of Source. Have fun and enjoy the journey!  🙂


Love, Peace and Joy to All,

Joanna/Irana & Ashura, & Friends ❤

6 thoughts on “Four Foundational Heart Practices

  1. Hi Joanna,
    I just did practice one. I hope I got it correct!. I emitted a heart generated light field for 3 minutes. I felt my injuries in my back heal up as i raised vibrations. At 3 minutes i had a blissful euphoria feeling all over me. This is powerful i loved it!! I will have to practice one for a time before i move on. I hope i am doing this correct.

    Love blissful blessings


    Liked by 1 person

    • Dear Tombe, it’s lovely to ‘greet’ you here, and that is wonderful to hear you had such a direct and open experience with the Heart Star/Sun in the Heart practice, through to the level of physical healing. 🙂
      As far as pace and timing of ‘layering in’ more practices/visualizations go, you’re wise to follow your inner sense. Actually, when I first began using the Heart Star visualization, I focused on it solely for at least a week, then brought the Golden Apple in as well, then gradually other practices. Now, I have a large ‘tool box’ – some of which are very specific for fine-tuning or balancing particular energies/states, others are more general and ‘foundational’. Five years on, I still use the Heart Star and Golden Apple every day, and go into Inner Heart…then use other practices if an aspect of my energy/emotional/mental layers feels ‘off’ or shaky, even slightly.

      So it is a very individual journey for each soul, yet there are some basic principles – and it’s great to hear this resonates so well for you. Thanks for sharing, Love and Blissful Blessings to you too,
      Joanna. ❤


  2. I love love love this… so much of everything on this beautiful site resonates with my heart… My first ever sojourn into Internet world many years ago, for example, asked me to create a name by which I would be known (my avatar/icon or whatever)… I chose SUNSTAR!

    The picture of the Toroidal field (golden apple) is what I have been using to visualise myself surrounded by as I expand into the Unity Field of Consciousness on a regular basis. Don’t even know where I found it!

    I have only just found you, Joanna, and I feel I’ve come home. I’ve written to you privately, as I felt the need to connect – even if just etherically, for now…

    Heartlight and Love, Jay xxx 💖

    Liked by 1 person

    • Dearest Jay/SUNSTAR, big Heart-smile here, reading your words and feeling your energies flowing from your heart and soul. So glad you ‘found’ your way here, I’ve read your beautiful email and will reply soon. Just lovely to connect with you, Star Sister, as I know you Are. 🙂 Love, Joy and heart hugs, Joanna (&Ashura, & family). ❤ xoxoxo


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