Welcome,
In this practice we will cultivate heart coherence,
A state where the heart and brain work in harmony.
Science shows that the heart generates a powerful electromagnetic field that influences our emotions,
Thoughts,
And even the people around us.
When we breathe in a coherent rhythm,
We regulate our nervous system,
Reduce stress,
And increase emotional resilience.
Find a comfortable position,
Either sitting with your feet on the ground or lying down.
Rest your hands gently over your heart and close your eyes.
Let's begin.
Start by breathing slowly and evenly.
Inhale for 5,
2,
3,
4,
5,
And exhale 2,
3,
4,
5,
Inhale for 5,
2,
3,
4,
5,
And exhale for 5,
2,
3,
4,
5,
Inhale 2,
3,
4,
5,
Exhale 2,
3,
4,
5,
Inhale 2,
3,
4,
5,
And exhale 2,
3,
4,
5,
Exhale 2,
3,
4,
5,
One more time,
Inhale 2,
3,
4,
5,
Exhale 2,
3,
4,
And 5.
Continue breathing in this way,
Finding this smooth,
Steady rhythm on your own.
Now bring your awareness to your heart center.
As you continue to breathe at a comfortable,
Natural pace,
Begin to visualize a soft,
Warm light glowing in your chest.
And with each inhale,
See this light gently expand.
With each exhale,
See,
Feel,
Or experience the light radiating outward.
With each inhale,
See,
Feel,
Or experience this light gently expanding in your heart center,
In your chest cavity.
And with each exhale,
See,
Feel,
Or experience it radiating outward in all directions.
Imagine this light as a healing energy,
Pulsing with openness,
Peace,
And love.
As you breathe in,
Draw in steady,
Calm energy.
And as you breathe out,
Release any tension or stress.
With every breath,
Your heart glows brighter,
Filling your entire body with warmth and ease.
Now we will shift our focus to a positive emotion.
Begin to bring to mind a moment that fills you with warmth.
It could be a memory of a deep connection,
Laughter,
Or a time when you felt truly at peace.
Open yourself up to the emotional experience connected with this memory.
Perhaps feelings of joy,
Gratitude,
Or love surface when you revisit this memory.
Allow yourself to see any images that nurture the emotional experience.
As you cultivate these emotions in your mind and body,
Continue to breathe coherently through the heart.
As you breathe in,
Feel your awareness move from the front of your heart center to the back.
And as you exhale,
Move awareness from the back to the front.
You can breathe naturally and effortlessly.
Just notice the movement and the direction of the breath flowing in from front to back as you inhale,
And from back to front as you exhale.
As you recall this memory and the positive emotions that arise with the memory,
Feel the emotions that are there flowing through your heart.
Let your heart's energy expand beyond your body,
Forming a protective,
Loving field all around you.
Now let go of any effort,
And simply rest in this peaceful state.
You can begin to let go of any tension,
And begin to breathe naturally without awareness of breath at the heart,
And just notice how you feel.
Imagine yourself sitting in a vast,
Peaceful landscape,
A quiet meadow,
A soft sunrise,
Or floating in warm water.
Feel the stillness settling in your body.
No need to force or change anything.
Just be here.
Slowly bring awareness back to your body,
Wiggling your fingers and toes,
And begin to feel the ground beneath you.
Take a deep breath in,
And sigh it out.
When you're ready,
You can open your eyes,
And carry this heart-centered energy with you throughout your day.
Thank yourself for taking the time to do this practice today.
Thank you for practicing.
