Hello and welcome.
This is a guided meditation to support heart coherence and the cultivation of gratitude.
Heart coherence refers to a state in which the heart's rhythms become more orderly and synchronized,
Reflecting an optimal balance between the heart,
Mind,
And emotions.
This state can be achieved through coherent breathing,
Where inhalation and exhalation are more harmonized with the heart's natural rhythm.
By focusing on feelings of gratitude or appreciation,
We can further enhance heart coherence,
Promoting significant physical and emotional well-being.
So to begin,
Please find a comfortable position,
Either seated or lying down,
And if you feel comfortable doing so,
Gently close your eyes.
Take a moment to settle in and get present and prepare yourself for this meditation.
Begin by taking a deep breath in through the nose,
Allowing your abdomen to fully expand.
Hold the breath for a moment and exhale slowly through the mouth,
Letting go of any tension.
Repeat this breathing cycle a few more times,
Each time letting go and letting your body more deeply relax.
Now let your breath settle into its natural rhythm.
Notice the gentle rise and fall of your chest and abdomen.
With each inhale,
Breathe in a sense of calmness and serenity.
As you exhale,
Let go and release tension in the body and let go of concerns on the mind.
Bring attention to this present moment by attending to the breath.
Now bring your attention to the area around your heart.
Imagine that you're breathing in and breathing out through this area.
You might want to place your hand on your chest if it helps to focus your attention.
As you continue to breathe,
Visualize your breath moving in and out of your heart,
Creating a sense of warmth and expansion in the chest.
If you're comfortable doing so,
You can tune into your heartbeat and feel from the inside out the steady,
Strong pulse.
With each beat of your heart,
Imagine it spreading calm and peace throughout your entire body.
Allow this feeling to grow and wash over you with each breath.
As you continue to breathe in and breathe out,
Notice how this rhythmic breathing is bringing your heart rate and breathing into more alignment and coherence.
Hopefully you're feeling more grounded and present at this time,
And it may be a good moment to focus on generating a more rejuvenating emotion.
We'll be focusing on gratitude or appreciation for this meditation.
Tune into your breath as you breathe in and out,
And bring to mind something or someone you're deeply grateful for.
It could be a person,
A place,
A recent or past experience,
Or even some small moment that brought you joy today.
Allow yourself to fully experience the feeling of gratitude in your heart.
Notice what gratitude feels like,
And see if you can let it expand within you a little bit.
You may notice a sense of warmth in the chest,
Maybe a feeling of greater energy in your body.
See if you can expand and open up the shoulders and chest a bit,
And practice having an open heart to these loving sensations.
As you hold this feeling of gratitude,
Imagine sending this gratitude and love from your heart out to the environment around you.
You may visualize the gratitude as a warm,
Glowing light radiating from the heart and connecting with and embody this positive energy.
See if you can feel it and be with this pleasant emotional state a bit longer than usual.
Extend this feeling of gratitude to other areas of your life.
You could consider additional people,
Experiences,
Or things that you appreciate.
Breathe in and breathe out,
Allowing your heart to overflow with gratitude.
Feeling the warmth and joy that comes with recognizing these blessings.
Take another slow,
Deep breath,
And begin to bring your awareness back to the present moment.
Feel your body resting comfortably,
And notice the rhythm of your breath.
Take a moment to familiarize yourself with the state of heart coherence and the feeling of gratitude that you've generated today.
When you're ready,
Gently wiggle your fingers and toes,
Bringing movement back into your body.
Slowly open your eyes and engage in the space around you.
As you transition into your day,
Try to gently hold this sense of peace and gratitude that you cultivated.
Thank you for listening,
And take care.
