Welcome to this guided meditation for creating heart-mind coherence.
During this session,
We will align your heart and mind,
Bringing you into a state of harmony and balance.
Using the methods created by the HeartMath Institute,
This meditation is designed to promote healing,
Emotional regulation,
And mental clarity.
Find a comfortable seated position,
Close your eyes gently,
And allow yourself to relax.
Let's begin by taking three deep breaths.
To do this,
We will inhale deeply through the nose,
Letting the belly rise,
And then exhale slowly through the mouth,
Like you're blowing through a straw.
Ready?
Take a deep breath in,
And exhale,
Releasing any tension in your body.
And take another deep breath in through the nose,
And exhaling,
Letting go of any stress or worry.
And one more deep inhale,
Letting the belly rise,
And exhale,
Feeling your body start to relax completely.
Now place your hand on your heart.
Begin to breathe a little slower and deeper than usual,
Focusing your attention on your heart area.
Imagine your breath flowing in and out through your heart.
Take a deep inhale,
And exhaling.
Continue this heart-focused breathing,
Finding a rhythm that feels comfortable for you.
As you breathe,
Imagine a warm,
Glowing light in your heart,
Growing brighter with each inhale,
And radiating out with each exhale.
Now bring to mind a positive emotion or memory.
It could be a moment of love,
A feeling of gratitude,
Or a deep sense of appreciation.
Allow this feeling to fill your heart.
Notice as you tap into this emotion where you feel it in your body.
And now imagine that point expanding and filling up your entire body from your core,
All the way out to your fingertips and your toes,
Letting it expand with each breath.
Now imagine as that feeling expands,
That it forms roots like that of a tree that extend past your body and move into whatever surface you are touching,
Whether you are sitting or lying down.
Imagine those roots moving through that surface and making it all the way to the floor.
And they continue to move through the floor and down into the earth.
These roots that are generated from feelings of love,
Gratitude,
And appreciation going deeper and deeper into the earth now,
Anchoring you more and more into the earth.
Now anchoring you more deeply into these feelings of love,
Gratitude,
And appreciation.
And as these roots work all the way down to the core,
To the very center of the earth,
You find a beautiful golden star of light at the earth center.
And as these roots reach this center,
They feel held and secured by that light.
Now imagine those roots drinking up this beautiful golden light,
The very heart of the earth.
And she sends her love to you,
The earth,
Through this golden energy,
Which now travels back up these roots,
Coming all the way up,
All the way up,
Up,
Up.
Wherever these roots were formed,
This light now enters the body.
And as you feel this light come in,
You feel an even deeper sense of love,
Of love,
Gratitude,
And appreciation,
Allowing this beautiful earth energy to work with the same glowing energy within your heart,
Creating more peace,
More relaxation,
And more healing to occur.
Now,
As this light continues to fill your body,
And as you continue to breathe deeply and steadily,
Repeat these affirmations silently or out loud,
Letting each one resonate deeply within you.
Mind are in perfect harmony.
I am at peace with myself and the world around me.
I radiate love and positivity.
I am resilient and can handle life's changes with grace.
I trust my heart's wisdom and my mind's clarity.
Now we're going to allow ourselves to go deeper into a visualization.
To help us take this calming,
Healing energy down to the subconscious level.
Imagine yourself standing at the edge of a beautiful,
Serene lake.
The water is calm and reflective,
Mirroring the clear sky above.
As you stand there,
You feel a gentle breeze,
Symbolizing the connection between your heart and mind.
Now imagine yourself taking a step into the lake,
Feeling the cool,
Soothing water on your feet.
With each step,
You feel more aligned and connected.
And as you reach the center of the lake,
You notice a golden light surrounding you,
Representing the state of coherence between your heart and mind.
Allow this golden light to envelop you,
Bringing a deep sense of peace and balance.
Feel the harmony between your heart's wisdom and your mind's clarity.
As you continue to visualize this scene,
Deepen your connection to the feeling of coherence.
Notice how your breath flows effortlessly and how your heart and mind work together in perfect harmony.
As you remain in this state of coherence,
Repeat the following affirmations to further reinforce your sense of self-worth and healing.
I am worthy of love and respect.
I am worthy of love and respect.
I am capable of achieving my goals.
I am in tune with my true self.
I am healing and growing every day.
I am a source of peace and strength.
As we near the end of this meditation,
Take a few moments to appreciate the state of coherence you have achieved.
Know that you can return to this feeling anytime you need balance and clarity.
Now slowly begin to bring your awareness back to your breath.
Take a deep breath in and exhale slowly.
Gently wiggle your fingers and toes,
Feeling the energy returning to your body.
When you are ready,
Open your eyes and bring this sense of harmony and coherence with you into your day.
Thank you for taking the time to create heart-mind coherence.
Remember,
You are resilient,
Capable,
And worthy of all good things that life has to offer.
Carry this sense of peace and balance with you and know that you can always return to this state whenever you need it.
