This practice is based on the neuroscience research of Dr.
James Doty at Stanford,
And what we're going to do is help your heart rhythm become smooth and ordered,
Which signals safety to your brain and opens access to higher cognitive function,
Creativity,
And clarity.
When your nervous system is in this state,
Your intentions don't just stay as thoughts.
Your brain and your body align around what you want to create,
And ultimately,
This will impact the actions that you will take towards your deepest wishes and intentions.
So let's begin.
Find a comfortable seated position,
Feet on the floor if possible,
Hands resting in your lap or on your thighs.
You can close your eyes or soften your gaze downward.
Start by bringing your attention to your breath.
No need to change it,
Just notice it.
Now on your next exhale,
Let your jaw soften.
Let your tongue rest gently in your mouth.
Now,
Release any tension from your forehead,
Your temples,
The space between your eyebrows.
Soften your shoulders down.
Let them drop away from your ears.
Feel the weight of your arms resting.
Breathe into your belly.
Let it rise on the inhale,
Fall on the exhale.
Slow,
Steady,
Natural.
Now,
Scan gently through your body.
Notice anywhere you might be holding tension.
Perhaps it's your neck,
Your upper back,
Your lower back or your hips.
As you encounter tension,
With each exhale,
Imagine letting that tension drain down through your legs,
Through your feet,
Into the ground.
Let go.
With each exhale,
Letting go more.
Your body is safe.
Your body can rest.
And now,
Bring your attention to the center of your chest,
Your heart space.
You can place one or both hands over your heart if that feels supportive.
And imagine your breath moving in and out of your heart.
Breathe slowly.
In through the heart.
Out through the heart.
And as you breathe,
Imagine your heart softening.
The muscles around your heart relaxing.
The rhythm becoming smooth.
Coherent.
Steady.
And now you might bring to mind someone that you love.
An adored pet.
A moment of deep gratitude.
A memory of being held.
Let that feeling settle into your chest.
You are signaling to your brain,
I am safe.
I am open.
I am ready.
Now from this place of calm and openness,
Bring to mind something you want to create.
An intention.
Or a goal.
A vision or a version of yourself or your life that really matters to you.
This is not something that you should want.
This is something you genuinely desire.
It might be professional.
A project.
A role.
Collaboration.
It might be relational.
Creative.
Personal.
Whatever it is,
Name it clearly in your mind.
Don't worry about how it will happen.
Just clarify what you want.
If it helps,
You can frame it as a simple statement.
I want.
I am becoming.
I am creating.
Let the intention settle.
Clear.
Specific.
Yours.
Now imagine this intention as if it's already happened.
Not someday.
Now.
See it in detail.
Where are you?
What does the space look like?
Who is with you?
What are you wearing?
What's the light like?
Engage all of your senses now.
What do you hear?
What do you smell?
If you reached out your hand,
What would you touch?
Let yourself move through the scene as if you're already living it.
Notice how you carry yourself.
How you breathe.
The expression on your face.
You are creating new neural pathways right now.
Teaching your nervous system what this success feels like.
Stay here.
Let it become real.
Let it settle in your body.
And now sinking deeper into how this feels in your body.
Not the story of it.
Not the achievement.
The felt sense of it.
Is there warmth in your chest?
Lightness in your shoulders?
A sense of groundedness or steadiness in your belly?
Expansion in your lung?
How about the quality of the emotion?
Maybe it's pride.
Or gratitude.
Relief.
Joy.
Calm power.
Whatever this feeling is,
Amplify it.
Breathe it bigger.
Let it fill your whole body from your head to your toes.
This feeling is the signature of your intention.
Your nervous system is learning to recognize it right now.
To move toward it.
To know when you're in alignment.
Let it saturate you.
And now,
Let it go.
Not because it doesn't matter.
But because you've done the work today.
You've set this intention and aligned your heart and brain around it.
Release the need to control how or when it unfolds.
On your next exhale,
Imagine releasing the intention.
Like a bird from your hands.
It's yours.
And it's free.
And now,
As we are approaching the end of this practice,
Begin to deepen your breath.
Wiggle your fingers and toes.
Roll your shoulders.
When you're ready,
Gently open your eyes.
You've just practiced something powerful.
Heart-brain coherence isn't magic.
It's neurobiology in the service of intention.
The more you practice this,
The more automatic it becomes.
Thank you for showing up.
For yourselves.
For each other.
And for what we're here to create.
