Creating Mind-Body Coherence

In this guided meditation, we bring your mind, heart, and gut into alignment. We use the focused breath and visualization to cultivate inner coherence and to settle into a grounded, whole, and balanced state of being.

Transcript

Hello, My name is Deborah Rogers, Holistic Occupational Therapist. And today we're doing creating mind-body coherence, A heart, Brain, And gut meditation. So getting settled, Find a comfortable position, Seated or lying down. Letting your hands rest gently. One on your heart. One on your belly if that feels good. Closing your eyes or softening your gaze. Taking a breath in. And exhaling with a sigh. One more time, Breathing in. To sign out. Let your body begin to settle. There's nowhere else to be right now. Nothing to figure out. Just this moment. And this breath. And I invite you to bring your awareness to the crown of your head. Slowly let your attention move downward like warm water trickling through your body. Over your forehead, Your scalp. Noticing your forehead softening. Your jaw and clenching. So warm water. Down your neck, Loosening the muscles. Lengthening the neck. And to your shoulders. Soothing the shoulders. Releasing whatever they've been carrying. Letting the warm wave awareness continue down through your chest. Your belly. Your hips. All the way down your legs. The soles of your feet. You are here. Fully right. And now bring in your attention back up to your head. The middle of your mind or your brain. The seed of thought, Of planning. And just noticing without judgment whatever is moving through your mind. Thoughts may still be arriving and that's all right. So no need to stop them. Perhaps just imagine for a moment that your mind is like a lake. And the thoughts are just simply ripples on the surface. And with each breath, Just imagining that leg growing calmer. A little more spacious with every breath. Your mind doesn't need to solve anything right now. It's allowed to simply rest. And as that leg grows calmer, I'm noticing the sun. The sky, Your imagination, And the rays of light. Reflecting off of the lake. Imagining. Those reflections becoming brighter and brighter into a ball of light into the center of your heart. Just noticing that light. So it just lights up and connects. All of your mind. All of your brain. And just breathing in and out of the center of your brain. As you watch this light getting brighter and brighter And on your next exhale, Just noticing some of the light from your brain going down your throat into the center of your chest, Your heart center. And breathing in and out through your heart center. Connecting to the light within your heart. Watching it grow and light up even more with every breath. And as you do this, Go to mind something or someone. Brings you a feeling of warmth. It could be a person, A pet. A place or memory. Something that fills up your heart with warmth. Perhaps joy, Love. Softening the heart even more. Lighting it up. Let that feeling of warmth expand with each breath. Warmth and light. Bringing in and expanding in your heart. Appreciation. Love. The hands. Your heart has its own intelligence. Study rhythmic. Twice. Let it lead you for a few breaths. And as you breathe in, Do the heart into your life. And then on the next exhalation. Imagine light coming from your heart and going down into your gut, Into your belly. The center of your gravity. Your intuition, Deep knowing. Breathing into your belly fully, Letting your belly expand on the inhale. And soften out the exhale. Breathing in. Connecting to the light in you. And exhaling. As the light expands in your cup. And as you continue to connect, Breathe into the gut. Perhaps you'd like to ask your inner knowing if it has a message for you. You don't need an answer right now. Just ask and listen. Your gut speaks and sensations. Perhaps words, Just notice. Now let your awareness hold all three places at once. Your gut. Your heart and your head. Connected by light. And by the breath. A single thread running through the center of your body. And on your next inhale, Just breathing up from your gut. You hard into your mind. Then exhaling. Breath back down. Down on the exhale. Like a gentle wave moving through you. Connecting all three. Three centers. One body, One rhythm. As you breathe in and out. Exhale down. Feeling these centers synchronizing. Not by force. But by your attention. Like three instruments tuning to the same note. And now bring in your awareness to all three centers and imagine just breathing with them. Their breathing together in coherence. The light, The rhythm of the light shining. Vibrating in coherence. You're the man. The line. Connected. And then just letting go of any effort and just resting here for a moment in the state of coherence. Alive. Home. Integrated. Just this quiet unity. Brain, The heart, And the gut. Working together. Communicating together. At ease together. Staying here for a few more breaths, Just letting this coherence settle into your cells. Into your nervous system. Into your day. Three centers. Have coherence. Your cells. Have coherence. And when you're ready, Begin to deepen your breath. Wiggling your fingers and toes, Coming back to the whole body. And carrying this feeling with you. This thread of connection within you. This thread of alignment and centeredness.