Okay,
Let's start with just a basic heart training.
Now heart training is something that's really about focusing on your heart,
It's about pacing your breath,
And then it's also about quickly just recalling some positive experience,
Some positive memory in your life.
So let's go ahead and begin by just getting comfortable in your chair.
Just the weight that your body is producing on the chair.
And just settle in.
Now if you can,
What I'd like you to do is I'd like you to focus on your heart.
Just bring your attention to that space.
If you can,
Try to imagine the three-dimensional space of your heart.
Imagine it inside your chest.
And if you can,
Try to imagine the distance between your heart and your ribcage.
Now that your attention is focused on your heart,
Go ahead and pace your breath.
And you can do this a number of ways.
You can count in for five.
And hold.
And then count out for five.
And hold.
Another way you can do this is that you can imagine that when you breathe in that the air is actually coming in through your heart.
And that as you breathe out,
The air is also coming out of your heart.
Keep your mind on that space.
And just breathe in.
Breathe out.
Let's do this for just a couple more breaths.
Allow your breath to become deeper and more relaxed.
Now if you can,
Try to imagine some positive experience or memory that you had.
Something that brought you love or connection or joy or kindness or pride,
Gratitude.
Just some positive memory.
And it's okay if your mind kind of cascades from one memory to the next.
Or if you need to repeat that memory in your thoughts,
Allow that memory just to repeat over and over again.
And when you're ready,
Go ahead and come back to the moment.
