Hey there,
Inside Timer.
Thanks for checking out this quick practice that you can use to help you alleviate stress and anxiety.
This simple one-minute technique was originally developed by the research done by the HeartMath Institute,
In which they discovered by shifting all of our attention to our heart can override the stress response and instantly trigger feelings of calm.
As a result,
This restores the heart's rhythm patterns and creates what the HeartMath Institute calls heart coherence.
So essentially,
When we actively pay attention to our heart,
Meaning putting our mental focus on our heart area,
We are literally becoming more coherent.
So let's walk through this technique now.
So get comfortable if you can,
But the point of this exercise is that you can do it at any time and especially when you're experiencing in-the-moment stress and anxiety.
So take a deep,
Slow breath in and gently let it go and place your hand on your heart.
Put your complete awareness on the area of your heart and as you breathe,
Imagine that your breath is flowing in and out of the area of your heart.
While keeping the awareness on your heart,
Think about something good in your life,
Something positive.
Maybe call to mind someone you love like a family member,
Your child,
A pet.
Maybe recall an amazing holiday or trip you went on or a past accomplishment.
Just make a sincere attempt to experience something that sparks joy,
Love,
Or gratitude while focusing on your heart and sensing your breath go in and out of the area of your heart.
Allow yourself to become aware of the feelings of calm and ease that are traveling through your body as you breathe in and out of your heart.
You can even try to sense the beating of your heart against your hand.
Can you notice that sense of rhythm that is created between the beating of your heart and your breath?
Can you feel each breath going into the heart?
Even if you were really stressed and anxious a few moments ago,
You are now becoming coherent of the calmness residing in your heart and that this tiny muscle generates throughout your body.
You can stay with this as long as you like or until you feel the anxiety and stress has dissolved.
But I urge you to do this any time when you feel overwhelmed or anxious in any moment.
Just put your hand on your heart,
Breathe into it slowly while you think of something good.
Just listen,
Pay attention to it.
Sometimes we take our hearts for granted,
But this tiny muscle is full of wisdom and peace.
Through our hearts we are led to calmness and serenity.
And the more often you connect with it,
The more you will be able to tap into the heart's natural power to restore balance and re-center you back to peace and presence.
Have a wonderful and beautiful day.
Thanks for listening.
