Heart-Mind Coherence

Heart-Mind Coherence is a guided visualization that walks you care, appreciation and gratitude. There are two singing bowls rhythmically chiming in the background. The listener is encouraged to synchronize the in-breath to one of these tones and the out-breath to the other, this aligns the heart and the mind and increased heart rate variability (HRV).

Transcript

Find a position where you are comfortable and can remain still.

Breathe in through your nose and breathe out through your nose.

Synchronize your in-breath with one of the tones and synchronize your out-breath with the other.

Keep your breathing slow and rhythmic.

Smoothly transition from your in-breath to your out-breath and back.

As you breathe in,

Feel your belly rising.

And as you breathe out,

Feel your belly falling.

Bring your awareness to your heart or the center of your chest.

As you breathe in,

Feel and imagine the air gently swirling into your heart space.

As you breathe out,

Feel and imagine the air slowly swirling out of your heart space.

Try to feel your heart beating as you breathe into it and as you breathe out from it.

Now over the next few breaths,

Feel a sense of care for yourself.

Feel a sense of care for your body.

Feel a sense of care for the people around you.

Feel a sense of care for the people who love you,

Who look after you.

Feel a sense of appreciation for your body which serves you.

Feel a sense of appreciation because you are healthy.

Feel a sense of appreciation for the sunlight which nourishes the earth and allows everything to grow.

Feel a sense of appreciation for the fresh air which you breathe,

Which nourishes your blood.

Feel a sense of appreciation for the rain which cools the earth down.

Feel a sense of gratitude because you have two eyes through which you see all the beauty that the world has to offer.

Feel a sense of gratitude to someone in your life who said something kind to you recently.

Feel a sense of gratitude to someone who has done something amazing for you recently.

Feel a sense of gratitude for a challenge or a stressful event which you experienced recently for through this you will grow and show up as a better version of yourself.

Feel a sense of gratitude because you have both arms,

Both legs and you don't need anyone to push you around in a wheelchair.

You are free to go wherever you wish,

Whenever you wish.

Focus on your heart.

Feel and imagine the air swirling into your heart space.

Feel and imagine the air swirling out from your heart space.

And when you are ready,

Bring your awareness back to this space and slowly allow your eyes to open.

You are free to go wherever you wish.

Reviews

Beautiful! The syncing with the tones helped me reach a level of focused breath-awareness that I haven't been able to achieve yet. I was able to take the mindfulness into my eye-open state. Thank you for your help. X

Thanks for this meditation! I personally would prefer more silence… I listened to your other coherence meditation and really found myself craving more silence in that one, too. But being that these are guided meditations, I understand this is a personal preference and some may prefer more talking. Thank you 🙏

Wow! Loved that

I synchronized my breathing. Time will tell

Another excellent practice which cultivates a sense of calm and gratitude through rhythmic breathing and the drone of bells. Well done.