Welcome to this Heart Coherence Breath Snack,
Which you can use regularly to clear stress,
Boost your resilience and well-being,
And enhance mental clarity and focus.
I invite you to get comfortable,
Close your eyes,
And begin to draw your attention inward,
Releasing the demands of the outside world for the next few minutes,
And taking a timeout for you.
Now,
Bring your focus to your heart center in the middle of your chest.
We're going to enter into a delicious experience of coherence with the help of a simple breath pattern.
We'll breathe in and out through the nose for an easy count of five.
The higher pitch chime signals your in-breath,
And the lower chime signals your out-breath.
So let's begin.
Breathing in,
And out.
In,
And out.
In,
And out.
And allowing this breath pattern to continue effortlessly in the background,
Sense that your breaths are coming in and out of your heart itself,
As if your heart were doing the breathing.
And as you breathe,
Notice any subtle sensations that awaken in your heart space.
You may feel,
For instance,
A sense of warmth or tingling.
There's no need to force it.
Just be curious.
Each out-breath is an invitation to relax more and more deeply,
Releasing tension from your forehead,
Relaxing your jaw,
Softening your neck and shoulders,
And sending your nervous system the message that you are safe and can simply rest into this moment and enjoy it.
Breathing,
Relaxing,
Letting go.
And as you attune to your heart space,
Imagine a soft ball of light here that begins to glow.
Slowly it expands breath by breath,
Until it becomes a shimmering sphere that envelops your whole body,
Bathing every cell in light,
And bringing with it a feeling of peace,
Ease,
And balance.
Allow this light to extend a meter or so beyond the boundary of your physical body,
Cocooning you in the energy of coherence.
And as the light continues to radiate from your heart throughout your system,
Bring to mind something you are grateful for.
This could be a memory of someone or something you enjoyed recently.
Let the feeling of gratitude well up in your heart space as you continue to breathe smoothly in and out.
And now you can release the memory if you choose,
And just continue to savor the feelings of appreciation,
Noticing your ability to generate gratitude for gratitude's sake.
Know that you have the power to down-regulate stress and up-level well-being any time you choose by tapping into this heart coherence.
And know that the benefits of this short practice can continue to support you for hours afterwards.
Let's release the practice now by taking a full breath in,
And letting it go.
Gently moving and stretching your body in a way that feels good,
And opening your eyes again when you're ready.
