Welcome to this guided meditation for heart-brain coherence to help calm the nervous system,
Release stress,
And create a sense of safety in the body.
This state is the foundation for healing.
In the next few minutes,
We will bring the mind and the heart into alignment using three simple techniques.
Slow rhythmic breathing,
Focused awareness on the heart,
And feeling elevated emotions in the body.
The goal is to do all three at the same time.
If that feels like too much right now,
Simply focus on your breath and your heart.
And so let's begin.
Take a moment to settle in,
Find a comfortable position,
And close your eyes.
Let's start by taking a few deep breaths with a very slow exhale.
Slower exhales than inhales tell your body it is okay to relax and that you are safe.
Feeling your body on the bed or the chair,
Letting go of plans for later on,
And giving yourself this gift of the present moment.
And let's begin to slow our breathing even more to around five second inhales and exhales.
It does not have to be exact,
But slower breathing lets your body know that you can relax.
Slowing down the breathing,
Letting tension melt out of your body.
And as you continue with this slower breathing,
Let's bring some awareness to your heart center,
The center of your chest,
Also called the heart chakra.
You might put a hand on your heart,
Or you might imagine that you are breathing in and out through this heart center.
Bringing awareness to your heart,
Connecting with your heart,
This beautiful energy center.
Remembering to keep your breathing slower.
Slower breathing and connecting with your heart.
You might take this moment to give some gratitude to your heart.
Your heart works for you all day and all night.
Your heart center holds a lot of your emotions,
A lot of your past,
And a lot of your intuition and your wisdom.
Lower breathing and connecting with your heart.
Letting that stress melt out of your body.
You are safe.
It's okay to relax.
And as you continue with this slower breathing and attention on your heart center,
Let's begin to feel elevated emotions,
Really feeling them in the body.
You might think thoughts using words like love,
Appreciate,
Grateful,
Yes,
Yes,
Yes,
So cute.
You might think about your kids,
Your beloved animals,
Your partner,
That trip next week,
The home that you live in,
Anything that makes you feel good.
It can even be the same thought over and over again.
The point is to feel the elevated emotions,
Not to just have positive thoughts.
So slowing your breathing,
Keeping awareness on your heart center,
And feeling elevated emotions.
You're thinking about a funny moment,
Feeling good in your body,
Slowing down your breathing and connecting with your heart.
You are balancing your nervous system,
Letting stress melt from your body,
And creating a very healing state in the body.
Feeling elevated emotions,
Yes,
Yes,
Yes,
Love,
Joy,
Gratitude.
Slow down that breathing.
Feel your heart.
Feeling positive emotions,
Doing the best that you can.
You might feel your hand on your heart,
Or you might be breathing in and out through your heart area,
But really connecting with your heart,
Feeling positivity.
We're going to do this for about another minute,
Feeling joy,
Feeling love,
Connecting with your heart,
And slowing your breathing.
And when you feel ready,
You can begin to wiggle your toes or your fingers,
Bring some movement to your body,
And open your eyes.
