Heart-Centered,
Coherent Breathing The purpose of this meditation is to effortlessly rest in the gentle rhythm of heart-centered,
Coherent breathing.
The focus is simple.
Breathe through your heart with an equal length of in-breath and out-breath,
While smiling and feeling gratitude in your heart.
This practice supports health,
Well-being,
Rejuvenation,
And coherence of body,
Heart,
And mind.
It's a wonderful way to quickly de-stress and find your calm center.
Let's begin by sitting comfortably upright,
With the soles of your feet flat on the ground and parallel with each other.
Rest your palms cupped in your lap,
One resting in the other,
With the tips of your thumbs touching,
Lightly.
Lightly close your eyes.
Take a moment to check in inside and notice how you feel right now.
If you could sum up this feeling in a word,
Phrase,
Or image,
What would this be?
Now,
Focus down into your feet and feel the sensations of contact of your feet on the ground.
Awaken sensory awareness in your feet and really feel the support of the earth underneath you.
Soften and relax your feet and toes,
Imagining and feeling them melting deep down into the earth.
Focus into the sensations in your palms and fingers,
And feel the sensations of contact of one hand resting in the other.
Soften and relax your hands,
As if they are melting into each other.
As your hands soften,
Relax and release,
Allow your arms and shoulders to relax down,
Releasing any tension in your arms,
Shoulders,
And neck.
Imagine a string attached to the top of your head,
Drawing your spine gently upright,
Giving you a feeling of being gently uplifted.
Tuck your chin just slightly to gently lengthen the back of your neck.
Soften and relax your tongue.
Breathe in and out through your nose.
Smile,
A subtle smile of gratitude for the gifts of this moment,
The gift of being alive and breathing,
The gift of this time to pause and find your calm center.
Become aware of something or someone else you are grateful for.
Offer a silent thank you for the gifts of this moment.
Really feel this quality of gratitude expressed in your subtle smile.
Feel how it lights up your face.
Allow the feeling of gratitude to release any tension in your jaw,
Eyes,
Eyebrows,
And your forehead.
Allow the feeling of gratitude to wash down into the space of your heart.
Focus into your heart.
Smile with gratitude for your heart that beats 24-7 to support your life.
Offer a silent thank you to your heart.
Notice how gratitude lights up your heart.
Smile with gratitude into your heart and feel that you are breathing in and out through your heart.
Enjoy the feeling of breathing and smiling with gratitude through your heart.
Now,
As you breathe in,
Count the length of your inhale,
Perhaps to a count of 4,
5,
Or 6.
Pause in the space between inhalation and exhalation.
And as you breathe out,
Count an equal length for your out-breath.
Pause in the space between exhalation and inhalation.
Continue smiling and breathing in and out through your heart with an equal length of in-breath and out-breath,
Pausing in the spaces between.
You may find that your breath naturally slows or changes.
If this happens,
You can adjust the length of your count.
Continue smiling and breathing in and out through your heart with an equal length of in-breath and out-breath,
Pausing in the spaces between.
Now,
As you continue to breathe in and out through your heart,
Let go of counting and absorb into the felt quality of gratitude in your heart.
Each time you exhale,
Silently say,
Thank you.
Thank you to life.
Thank you to the source of life.
Thank you to your heart beating its gentle rhythm,
Supporting your life.
Rest in this feeling of gratitude in your heart.
Smile and rest in the warmth and openness of your heart.
Now,
Very slowly begin to open your eyes and take in the feeling of the space around you,
Together with the warm,
Open,
Smiling space of your heart.
Record this warm,
Open,
Smiling feeling in your heart with your eyes open,
So you remember it,
Bring it with you,
And can return to it anytime.
Notice how you feel now.
Feel the top of your head,
Your hands in your lap,
And your feet on the ground.
Take gratitude,
Warmth,
And open-heartedness with you,
And share it with others,
So they too might feel this calm center in their hearts.
Take a moment to write down anything you'd like to remember from this meditative experience,
Along with any insights and inspirations.
Well done.
