3 Minutes Of Heart-Focused Breathing

This 3-minute heart-focused breathing meditation is inspired by the research and evidence gathered by the HeartMath Institute, an organization dedicated to improving emotional health and well-being. Heart-focused breathing encourages placing attention on the heart area and breathing more deeply than normal (to the count of 5). As you inhale and exhale, you visualize the breath flowing in and out of the heart space.

Transcript

Three minutes of heart focused breathing.

Settle into a comfortable position,

Either sitting up or lying down,

With your head,

Neck,

And spine in alignment.

And cross your legs and arms,

And place your hands in an easy and relaxed position by your side or in your lap.

Gently close your eyes and bring your awareness down into your heart space.

You can even place a hand over your heart if that feels supportive,

And helping you to draw your attention there.

And as you place your attention on your heart,

Imagine your breath is flowing in and out of this space.

See if you can lengthen your inhales and your exhales to breathe a bit more deeply in and out of the heart to the count of five.

So breathing into the heart,

We're one,

Two,

Three,

Four,

Five,

And exhaling back out for one,

Two,

Three,

Four,

Five.

Just continuing to inhale and exhale,

Flowing the breath in and out of the heart to the count of five.

Drawing the breath in for five,

And gently releasing out for five.

As we begin to wind down our practice,

Take a moment now to appreciate yourself for making the time to focus on your heart and bring awareness to the space and any emotions or feelings that need some tending to.

And when it feels supportive,

Bring some movement back into the body and gently open your eyes.

I wish you a beautiful rest of your day or evening.

Reviews

Absolutely brilliant start to the day...💯✨️🙏👍

Gently closing my eyes I was able to bring my awareness down into my heart space.

I found the teacher’s voice pleasant. Thank you for offering this calming meditation.