Hi and welcome to this heart coherence meditation.
Find a comfortable position sitting or lying down.
Gently closing down the eyes and bringing your awareness inward.
Take a deep breath in through the nose filling up your belly.
Holding at the top for a moment and exhale slowly through your mouth releasing any tension.
Again breathing deeply expanding the ribs and exhale softening settling into stillness.
One more time inhale deeply and exhale with a sigh.
Now bring your awareness to the base of your spine or the soles of your feet.
Imagine roots extending down into the earth reaching deep below and with every breath feel yourself becoming more grounded,
Stable and connected.
Your heart is not just a physical organ it has its own nervous system often called the heart brain.
Through the vagus nerve your heart communicates directly with your mind and body.
The heart's electromagnetic field extends beyond your body in the shape of a torus.
A continuous flow of energy that connects you to the world around you.
When we practice heart coherence through breath work we regulate our nervous system,
Increase mental clarity,
Enhance decision-making and heighten intuition and connection.
Let's begin.
You will begin with a heart rhythmic breathing coherence breath.
Placing your hands over your heart we're going to inhale for five and exhale for five.
So a slow count of five.
One,
Two,
Three,
Four,
Five.
Exhale two,
Three,
Four,
Five.
Inhale two,
Three,
Four,
Five.
Exhale two,
Three,
Four,
Five.
Continuing with this breath at your own pace allowing it to settle into a steady rhythm.
Staying with that breath inhaling five,
Exhaling for five.
And at the end of your next exhale coming back to your regular breath.
And the next practice will be heart expansion where we will do some box breathing.
So we're going to inhale for four,
Hold for four,
Exhale for four and hold for four at the bottom.
So let's take a nice deep breath in just to cleanse.
Exhaling slowly through the mouth and we will begin inhaling for four,
Two,
Three,
Four.
Hold two,
Three,
Four.
Exhale two,
Three,
Four.
Hold the bottom three,
Four.
Inhale four,
Hold four.
Exhale four,
Hold.
Inhale hold,
Exhale.
And a couple more like this at your own pace.
And at the end of your final exhale again coming back to your regular breath.
Taking a deep breath in through the nose and exhaling as if you're exhaling through a large drawer.
Taking a moment and if you would like placing a hand back on your heart.
Just checking in with the heart space,
Noticing if there's any change.
And we will begin to activate the heart field.
Shifting into wave breathing and this is a calming breath that softens and expands the heart's energy.
So let's take one more deep breath in.
Exhaling slowly.
We'll inhale deeply for four and exhale for six.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four,
Five,
Six.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four,
Five,
Six.
Continue with this breath.
With each exhale feel the softening in your heart.
A deep surrender into the present moment.
Continue breathing as if waves of light are flowing from your heart expanding outwards.
Two more rounds like this at your own pace.
In for four,
Out for six.
And at the end of your final exhale again coming back to your regular breath and just checking in with the body.
How you feel mentally,
Emotionally,
Physically.
And bringing your attention back to the heart space.
Bringing to mind a feeling of love,
Appreciation or gratitude.
This could be a person who brings joy to your life.
A memory that fills you with warmth.
A place in nature that brings you peace.
Imagine that you're breathing into your heart space.
Breathing this feeling into your heart.
And with every inhale let it expand.
With every exhale let it radiate outwards.
And as you continue breathing imagine that your heart's electromagnetic field is growing stronger.
Feel it connecting you to yourself,
To the world or to something greater.
Attuning to your intuition,
Wisdom and inner guidance.
Breathe in clarity and breathe out doubt.
Now gently bringing your awareness back to your body.
Feel the support beneath you.
Taking a deep inhale,
Exhaling fully.
And slowly begin to wiggle your fingers and your toes.
Bringing movement back into your body.
When you feel ready opening your eyes.
Carrying the state of coherence,
Clarity and connection with you.
Whenever you need guidance simply return to this breath and check in and connect with the wisdom of your heart.
Thank you for practicing with me.
