The Coherence Technique

In the English training course ‘Deal with Stress’, of the Dutch online platform 'Uit je hoofd, in je lijf' you will learn to reach a better balance between thinking and feeling, between head and body. This means more inner rest, calm and peace, more strength and more self-confidence. Through this training we aim to hand people the tools to achieve that for themselves. The training consists of a combination of techniques to experience basic calmness and strengthen this inner peace on a permanent basis. But the training offers more. It also teaches you techniques to handle and manage any strong negative emotions, e.g. worrying too much. You will get to know yourself better by applying observation techniques which will help you to recognise oncoming emotions and to understand what happens physically.

Transcript

The Coherence Technique In this exercise you will learn to apply the quick coherence technique.

Firstly,

Make sure that you are sitting or lying down in a comfortable position.

Then take a moment to stop what you are doing to do this exercise well.

Close your eyes and focus your attention for the next few minutes on your inside.

Firstly,

I ask you to breathe in and out gently and slowly.

Just inhale a normal amount of air.

Breathe in through your nose and exhale through your mouth.

As you exhale,

Do so in constant motion with protruding lips.

Let's try to breathe in and breathe out while I count with you.

I will count with you.

I will count to 3 while you breathe in and I will count to 5 while breathing out.

Ok,

Let's start now.

1,

2 and 3 in and 1,

2,

3,

4,

5 out and again 1,

2 and 3 in 1,

2,

3,

4,

5 out and again 1,

2 and 3 in 1,

2,

3,

4,

5 out.

Now we will extend and only the rotation to 5 in.

So 1,

2,

3,

4,

5 in and 1,

2,

3,

4,

5 out and again 1,

2,

3,

4,

5 in and 1,

2,

3,

4,

5 out.

Try to imagine these numbers while you breathe so other thoughts will not have the chance to distract you.

I will let you do this on your own for a moment.

Just continue at your own pace.

If this is going well,

Shift your focus to the area of your body.

Keep your focus there for a moment.

Don't change anything about your body.

Just try to let it come and go just as before.

The only difference now is that you have heart-focused attention.

Breathe gently in through your heart and then breathe out through your heart again.

Now try to do this on your own for a while.

Continue to breathe as calmly as you do now.

Imagine a positive warm feeling.

This may be a feeling of love,

Warmth,

Appreciation or gratitude for something or someone in your life.

Concentrate on feeling this positive emotion in your heart.

Do not focus too much on images but more on feeling the emotion.

Feel the love or gratitude in your heart while you go on breathing slowly.

If you notice that your thoughts have strayed,

Then bring yourself back to focus on breathing through your heart area.

If it is going smoothly,

Pick up the warm feeling again.

When you generate a feeling of warmth or appreciation,

You create a state of inner peace which promotes your feeling of inner connectedness.

Keep up the slow breathing while focusing on sincere feelings of love or appreciation until it is enough for you and you feel fully recharged.

Enjoy this moment of silence before you continue with your day.

Thank you for listening.

Reviews

🙏🙏🙏
Thank you for this version of Quick Coherence. Just right for achieving Inner Balance.
Namaste. ❤

That was wonderful. Thank you!

I loved the straight forward approach. It works very well. Also loved the use of silence and guided focus.