Hi there and welcome to this heart coherence meditation.
My name is Graham Nicholls from the Priority Academy and today it's my pleasure to be your guide through this interesting subject called heart coherence.
Firstly,
I'd like you to find yourself somewhere comfortable to sit,
Somewhere that you can relax,
Somewhere that your back is supported and that you can just allow your hands to rest comfortably.
It would certainly help if you had some earphones or earbuds in but of course that's not required at all.
Wherever you're listening and whatever you're listening on if you can just put the speakers on and allow yourself to drift as you listen to my voice.
Start by settling yourself into a nice deep breathing pattern,
Slightly deeper than you would normally breathe but not so deep as to be forced and just settle and relax with each breath in and with each breath out allow yourself to relax a little more as you just listen to my voice.
Heart coherence is scientifically proven.
It's proven that when we settle in to a nice deep breathing pattern and I'll talk you through that in a few moments.
When we settle into a nice deep breathing pattern our breathing and our heart can come into coherence.
In fact you can even have that monitored on a screen and watch the heart rhythm and the breathing pattern track each other and trace each other across the screen.
This heart coherence can allow stress to drop away,
Fear,
Anxiety,
Overwhelm,
Overthinking all to reduce and drop away.
It just allows our system to calm.
It allows our entire system to relax and allows us to think more clearly because let's be honest none of us think clearly when we're stressed or anxious or worried or fearful or anything along those lines.
So this is a really really powerful practice and that heart coherence can start in as little as 90 seconds to two minutes of just focusing on a breathing pattern that allows it to settle in.
And I'm going to talk you through that breathing pattern now.
Science shows that the sweet spot if you like is around about six breath cycles per minute and by breath cycle I mean one full breath in and one full breath out.
So six of those per minute or to look at it another way once every 10 seconds.
So I'm going to count you in with a five seconds to breathe in and five seconds to breathe out.
I'm going to do that a few times so that you get used to the breathing rhythm and then I will slowly allow you to go into that pattern on your own.
So I want you to prepare to breathe in.
Obviously don't quite stop breathing just yet until I'm ready to talk.
Just get yourself I will tell you to exhale and then I'll start counting in and I'm going to count the seconds up one two three and so on for five and then you'll breathe out for five and I'll count you through that as well.
Okay are you ready?
So exhale out all the way and let's begin.
Breathing in one two three four five.
Breathing out one two three four five.
Breathing in one two three four five.
Breathing out one two three four five.
Breathing in one two three four five.
Breathing out one two three four five.
Breathing in one two three four five.
Breathing out one two three four five and then continue.
You're getting used to that pattern now of breathing in and breathing out and allow yourself to continue with that pattern to continue breathing in and breathing out on those five second time frames.
This can allow your heart to settle and fit in with your breathing pattern.
It allows everything to calm down and relax.
Now of course it doesn't need to be exact.
You don't need to keep counting.
Hence why I've stopped counting for you.
You can just settle into that nice deep breathing pattern of around six breaths per minute or one every 10 seconds and it just allows everything to settle.
So just for a few moments I'm going to let you concentrate on that breathing pattern and allow yourself to settle in to that heart coherence and allow everything to relax.
Enjoy.
McCoy & Kelly you you you you okay you've now been doing that breathing pattern for around 2-4 minutes hopefully you're starting to feel that nice relaxed state that this heart coherence brings into us you're starting to feel that nice relaxed place where stress and overwhelm and fear and anxiety start to slip away start to disappear this space can also bring us clarity from this place we can also find the answers to the questions we seek but for now,
Just take another couple of minutes to really enjoy this relaxed place to really enjoy having your breathing in complete coherence with your heartbeat you you you so before we bring this heart coherence meditation to an end now that you're in this relaxed state having let peace wash over you having allowed all the stress and anxieties and fears and overwhelms to slip away if there's a question you've been struggling with if there's something you've needed an answer to but haven't yet found it maybe as this meditation comes to an end that would be a good time to ask that question of yourself and I'll wait for the answer because in this place and in this state the answers just might come for now I'll allow you to finish off your meditation to open your eyes whenever you're ready and bring yourself back to the room that you're in or the place that you're in and then allow you to carry on with the rest of your day for me until next time thank you very much for listening and goodbye
