Hi,
My name is Genki,
Clinical psychologist in Switzerland,
And welcome to this meditation designed to begin the practice of heart coherence.
First,
Find a comfortable position,
Sitting up or lying down,
Or whatever makes sense to you.
Take three deep breaths,
And as you exhale,
Release any tension or worries.
Imagine this meditation space as your personal bubble of well-being.
And if I may,
I'd like to briefly introduce this breathing practice,
Which aims to regulate and strengthen your autonomic nervous system.
Heart coherence breathing is the practice of slowing the breath to the point where the cardiovascular,
Pulmonary,
And circulatory systems are all working in a state of coherence,
Meaning they are maximally efficient with each other.
It's an exercise I often recommend during coaching sessions to manage stress.
This practice supports a state of physiological,
Physical,
Mental,
And emotional balance.
Heart coherence is a simple tool,
But its medium and long-term benefits depend on regular practice.
With this audio session,
You can establish a short but consistent routine to encourage lasting positive changes.
Heart coherence follows a cycle of six steady breaths per minute,
Five seconds to inhale and five seconds to exhale.
To start,
I will guide you through short moments of heart coherence using the calming sounds of Tibetan singing bowls.
Now,
Let's allow to be guided by these soothing sounds.
At the first gong,
Inhale gently.
At the second,
Exhale slowly through your mouth.
Let's practice together for one minute.
I invite you to focus on the area around your heart as we continue to follow these beautiful sounds.
At the first gong,
Inhale.
At the second,
Exhale slowly through your mouth.
We'll continue this practice for the next two minutes.
This simple exercise,
Repeated throughout the day,
Helps create moments of calm and serenity.
And if you have time,
I encourage you to repeat this technique in the morning and before going to sleep.
Now,
Take your time to gently reconnect with your surroundings and ease back into your day.
Thank you for joining me in this meditation.
I hope you have a wonderful rest of your day.
