Welcome to your heart coherence meditation.
Begin by finding a very comfortable position,
Either seated or laying down.
Just make sure your spine feels nice and straight and long.
You might create a little bit of movement,
Loosen up the neck and shoulders.
Just let yourself settle in gently.
We'll start with a simple breathing technique.
I'll guide you through.
We'll inhale together and squeeze all the muscles in the body,
Hands,
Face,
Belly,
Legs and arms.
And as you exhale through the mouth,
You do a double exhale.
It sounds like a sigh.
We'll do that three rounds together.
So start by taking an easy breath in,
An easy breath out.
Inhale and squeeze all the muscles in your body,
Face,
Arms,
Hands,
Legs,
Belly.
Double sigh.
Stay a moment just for the natural breath.
Letting your body and breath relax.
Again,
Breathe in,
Tensing the body completely.
Double sigh.
An easeful breath or two here.
Last one like this.
As you breathe in,
Tense all the muscles in your face,
In your body.
Hold for just a moment.
Double sigh.
Let your body relax.
Let the muscles around your eyes relax.
Take a moment to just feel a little bit more at peace in the body.
And start to shift your awareness to a focus in the space at the center of the chest,
Bringing all your attention to your heart.
It's the greatest choice you can make to shift from the space of thinking to the space of feeling.
Just notice any sensations that are present.
Maybe you could feel or imagine your heartbeat,
Keeping your focused attention on the space of the heart.
As you continue with the focus in the chest,
Start to imagine that the breath moves in and out through the center of the heart.
So as you inhale,
You feel an expansion right at the heart center outward.
And as you exhale,
The breath softens you back to the center of your heart.
A few rounds like that,
Breathing in,
Center of the chest,
Expanding.
And as you exhale,
A softness around the edges of the chest.
A few more rounds like that,
Inhale,
Expanding around the center of the chest.
And exhale to soften back in.
We'll take three rounds of breath together,
Still feeling the breath at the center of your heart.
And I'll count you through a four-second inhale and a six-second exhale.
Do three rounds,
And if that breath count doesn't work for you,
Just breathe deeply at your own pace.
Start with an easy breath into the heart,
A soft breath out.
Inhale to the heart for four,
Three,
Two,
Gentle pause,
And out for six,
Five,
Four,
Three,
All the way out.
Breathe into the heart for four,
Three,
Two,
And out for six,
Five,
Four,
Three,
All the way empty.
Last one,
Breathe in gently for four,
And release for six,
Letting go of the count but maintain the breath with a focus at the center of the chest,
Breathing slowly and deeply at a pace that feels natural.
Feeling the fine details as the attention rests in the chest.
Where do you feel the expansion?
Where do you feel softness?
As you maintain your awareness of the breath at the center of the chest,
You're shifting into a state of heart coherence.
And as you tune deeper and deeper into the space of your heart,
Generate a feeling of gratitude.
You could think of a person,
A place,
Or a memory that creates a deep feeling of gratitude,
Appreciation,
A heartwarming sensation.
Feel grateful and let that feeling expand your attention at your heart like you're can feel what's residing there.
Maybe more things come to mind that you're grateful for,
Or other feelings,
Warmth,
Love,
Expansion.
Keep focusing on the feeling of a grateful heart,
Breathing in and out of the center of the chest,
Attuning your attention to the sense of gratitude residing there.
Taking a moment of gratitude for this practice that you're offering yourself.
When you tune into the power of your heart and gratitude here,
You tune into the heart coherence,
The wisdom of your heart,
And the power of your heart,
Which starts to regulate your whole system.
Grateful for the way your heart helps you regulate,
Calm,
And soothe.
Take just another few breaths here.
Thanking your heart's wisdom,
Thanking yourself for this practice,
And giving yourself permission to return to this sense of deep connection to your own heart anytime you need during your day.
Take this sense of deep connection with you.
Here,
Take a nice,
Long,
Deep breath in.
Open your mouth and sigh.
When you're ready,
Open your eyes.
Feel comfortable bringing your hands to prayer,
Resting them on your heart space,
The center of your chest.
One more moment of deep gratitude for this practice you've given yourself,
For your heart,
For everything you have and everything you are.
Take this with you into your day.
Namaste.
