So today we're going to be practicing something called the Heart Coherence Technique.
It's a guided meditation of sorts that really supports you in using your heart to balance your mind and balance your emotions.
It's a great quick way to get back energy,
To move into a space of clarity,
And obviously to have greater access to your higher intelligence.
So before you begin,
I'd like you to find a nice,
Easy seat,
And I'd like you to close your eyes,
Get comfortable,
And begin by taking a couple of inhales through the nose,
And then exhaling through the nose.
Inhaling through the nose,
And then exhaling through the nose.
I'd like you to continue to breathe,
Inhaling and exhaling.
As you begin your next inhale,
I'd like you to imagine,
Or see,
Or sense,
Or feel that you had nostrils at the center of your chest,
Right at your heart center,
In between your breasts,
And that you could now begin to breathe and inhale and exhale right through those nostrils on the center of your chest.
So let's do that now.
Let's begin by taking a nice five-count inhale through the nostrils in the center of our chest,
Followed by a five-count exhale through the same nostrils at the center of the chest.
Doing your best to really slow down your breath,
And inhaling to a nice,
Slow count of five through those nostrils in the center of your chest,
And then also exhaling to a count of five through those nostrils in the center of your chest.
And I'd like you to do two more cycles of inhaling four or five counts,
And exhaling four or five counts through those nostrils in the center of your chest,
Taking it nice and slow.
Maybe even taking it a bit slower than you think you should.
If you were sipping air in through your nostrils,
Little by little by little,
And then exhaling through the nostrils on the center of your chest,
Little by little by little.
And again,
Inhaling for five counts,
Sipping that air in through the center of the chest,
Little by little by little by little,
And then exhaling through those same nostrils that we can see,
Sense,
Or feel at the center of the chest,
Little by little by little.
And now as you continue to breathe like this,
But with less of a focus on it,
So just allow yourself to breathe naturally through the nostrils on the center of the chest,
And I'd like you to begin to see,
Sense,
Or imagine an experience,
A time in your life in which you either were the giver or the receiver of care and compassion in your life.
Maybe this was an experience with a friend,
Or a child,
Or a loved one,
Or a pet,
But just allowing that experience to come forward and to be really present right now,
Allowing it to wash over you,
Allowing yourself to feel all of the sights and sounds and sensations of that experience as if it were present right now.
So just allowing that to wash over all of your senses and wash over your body,
That sense of care or compassion in which you are either the giver or the receiver of care or compassion.
And just focusing on how you felt during those moments,
And then slowly allowing that experience in which you felt care or compassion,
Allowing that experience to begin to slowly recede into the background when you feel ready.
But take your time.
And as that experience begins to recede,
I'd like you to bring your focus back to your breath,
Bringing your focus back to the breath through the nostrils at the center of the chest.
Finishing this experience,
Completing this experience with a nice slow five-count inhale through those nostrils in the center of the chest,
And then a nice slow five-count exhale through those nostrils in the center of the chest.
And then slowly returning to your normal breathing pattern.
And when you're ready,
Gently and slowly beginning to open your eyes.
