One of the main techniques we can use for ascension work is to stay Heart Centered. But what does this mean exactly? Well, it doesn't mean, "be good", or "be loving", or "be forgiving". Although these things might happen when we stay heart centered, but only as side effects.
To stay Heart Centered is an actual physical practice. It's like going on the treadmill to keep your physical body fit. This exercise is designed to move our awareness from our head center/ego to our heart center/higher-self.
The first thing to do is to locate the heart center. This the area behind our breastbone, up toward the jugular notch, and back to between the shoulder blades. This whole area is your Heart Center. I it encompasses what are called the Heart Chakra, and Angel Chakra or the Shoulder Blade Chakra. It is your Core Self.
This center contains your physical existence, including emotional, physical and ego bodies, and your Higher Self connection, or connection to the Divine.
After you locate the Heart Center, you will become aware of it, the space it occupies in the physical realm, and breathe into it. As you breathe in, it fills with life force, as you breathe out, the life force expands into the rest of your body and your vibrational space.
At least once a day, move your "view point", where you imagine to be inside your body or head, into your Heart Center.
When you first start this exercise, you might get strong negative emotions coming up. They are coming up to be released. Thank them and release them. Eventually you will be able to stay Heart Centered in full joy and love.