Welcome to this heart brain coherence meditation.
My name is Anne Baker from Essence Health.
When the heart and brain are in coherence,
This means they're working together optimally.
This leads to better emotional regulation,
Creative problem-solving,
Empathy,
And intuition.
So I invite you to find a comfortable position either sitting or laying down for this meditation.
Turn off any distractions and set the intention of coming into a place of peace within yourself.
I invite you to close your eyes.
We will begin with becoming aware of the breath as it is.
Become aware of your inhale and your exhale.
Allowing your mind to connect with your body,
Through your breath,
And come into the present moment.
Notice how becoming aware of the inhale and exhale,
Your breath naturally slows down,
Becomes deeper,
Quieter.
And with each inhale,
I invite you to imagine that you're welcoming yourself,
Your body,
Your mind,
Your spirit,
Just to be here right now as you are.
And with each exhale,
Think of it as a letting go and an invitation to relax any tension in your body.
I invite you now to shift your attention to your heart at the center of your chest.
You can place your hands on your heart or you can tap gently on the center of your chest to help you bring all of your attention and focus to the heart area.
And we will imagine that the breath is coming in and out of the heart.
So we imagine the air entering and leaving through the center of your chest.
As we inhale to a count of four,
And we'll slowly exhale to a count of six.
So we'll begin.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six.
Continue with this pace of the breath for another minute or so on your own.
If your mind wanders,
Just bring it back to the breath and the heart.
I invite you to call to mind someone or something that gives you a lot of joy and gratitude.
With each breath,
Allow those feelings to expand your heart and stay with those feelings as you continue the breath in and out of your heart.
If your mind wanders,
Bring it back to the heart,
The breath,
Or the image of the person,
Place,
Pet,
Or memory that gives you feelings of great joy,
Love,
Or gratitude.
If the mind wanders,
Bring it back to the heart and the breath.
Notice how your body,
Mind,
And heart are feeling.
How does it feel to be filled with gratitude or love or joy?
Savor those feelings.
That's how the brain makes new connections,
New habits.
Next,
We'll think of our community where we live.
We'll expand that feeling to everyone in our immediate community and to all those around the globe who are facing big challenges right now.
As we come to the end of this meditation,
You can set an intention to live through this place of the heart through the rest of your day by bringing your attention back to the center of your chest,
Feelings of gratitude,
And peace and joy.
Thank you for spending this time focused on your heart.
Your peace is contagious.
This is Ann Baker from Essence Health.
