Heart Coherence Gratitude Practice

This practice guides you into a state of heart coherence through HeartMath-informed rhythmic breathing, a 5-5 breath pattern that brings the heart's electromagnetic field into a measurable state of calm and clarity. From that regulated place, you are invited into a felt gratitude practice, specific, real, and embodied, before expanding that field outward to include all women walking this path and the earth beneath you. The track closes in open-hearted stillness, simply breathing and being held.
This practice helps with: nervous system regulation, stress and anxiety relief, emotional overwhelm, disconnection from self, grief, fatigue, and the restlessness of midlife transition.

Transcript

Welcome to your heart coherence gratitude practice. I invite you now to sit or lie comfortably, Placing both hands on your heart, One palm over the other. Closing your eyes, Breathing in slowly. Inhaling for five and exhaling for five counts. These counts are smooth and gentle, Like waves on a shore. Allowing yourself to settle into the space, Anchoring in with the breath and letting go of the day. I invite you now to recall a moment of genuine love or gratitude. It's a felt memory rather than an idea. So as an example, You may want to bring to mind your beautiful fur babies. Their little face, Their energy. How they make you feel. It could be a loved one, A friend. Could be just someone who's made a really big impact on your life recently and means the world to you. I know for me, I often think of my grandma. You may have visited a beautiful location on holiday recently that has really impacted you in so many ways. I invite you to bring it to mind, Bring it to heart. Feel into the frequency and the energy. And so what I mean by that is recall how you how you feel around that person or how you feel around your beautiful animals or that moment when you were on holiday and how you felt your heart just expanding out of your chest. And so we're gonna let that feeling expand in your chest for each breath. There is no forcing here. This is a very slow, Smooth, Gentle and rhythmical motion. So we're tuning into our natural body rhythm when we're breathing. Again, Like waves on a shore. Inhaling, Exhaling, Expanding into the chest, Recalling our beautiful vision. We're tuning in to the frequency. If you're finding it a little bit challenging to imagine or recall it visually, Go with the feeling. That oh that moment of oh it cracks you open This may bring rise to some tears or that big smile of warmth as you feel into this space. It's a very sacred special place and we can access it at any moment. So now that you have recalled this felt memory, Maintaining this is the key. So we begin by naming our gratitudes, Real and specific. And it can be for, I'm grateful for my companion. I'm grateful for my beautiful fur baby. I'm grateful for the ocean. But real and specific to you. I am grateful for this breath. I am grateful for this moment. Now the deeper that we go with this. . . The greater sense of expansion, Love and gratitude we're going to ripple out from our being. So I encourage you to keep going, Naming at least five. Slowly. We don't need to rush here. Just slowly and gently again, Smoothly, With the breath, One foot in front of the other. And as you're naming these gratitudes and you're holding all of this in this beautiful container of love. I invite you to expand this feeling outward now. Outward to all those that are walking this path with you right now. So we're going to share this beautiful energy with as many people as possible. This kind of work is needed. We need more of this and the more that you cultivate this energy, The more we will ripple this out into the world and more and more people will get to experience it. Allow this beautiful energy to expand out past your suburbs. Into your city. Your country. Other countries the world, And planetary. Expanding this energy out and holding it in this beautiful container. Holding this energy. And as you start to bring this back in and we bring it back into ourselves. . . Bring it back in, Back into the country, Your country, Your suburb. Your street, The people that are walking with you, Back into yourself. Just tuning back into that expanded sense of self within your heart. And in these last final minutes, Just simply rest in the open hearted space of what you've created and just breathe. And just be held. And know that you can revisit this meditation at any time. It's a short practice to reconnect you with what is, To connect you with your heart, And to bring you into a greater sense of awareness. With those around you. From my heart to yours. I look forward to connecting with you again soon. Bye for now.