Heart-Focused Breathing Meditation For Anxiety And Stress

This is a short heart coherence meditation intended to regulate the nervous system and instill a sense of calm and ease.

This exercise is best done seated with the back in an upright position.

Take a few moments to make yourself comfortable.

Now,

Gently closing your eyes or lowering your gaze,

Start to turn your attention inwards and place one hand over your chest,

Over the heart centre.

Start breathing into that space,

Breathing into the heart,

Almost as if the heart itself were breathing.

And as you continue to breathe into the heart,

Just hold your attention there and start to notice your internal environment calming down.

And as we continue this exercise,

The invitation is to extend the in-breath and lengthen the out-breath.

There's no need to force the breath.

Just inhale as far as it feels comfortable before letting the breath out.

You may find that over time it's easier to have a slower,

Deeper in-breath and more comfortable to have a longer,

Slower out-breath.

See if it feels comfortable,

Lengthening the breath by counting to five on both the inhale and the exhale.

And just continuing to focus on the heart,

The breath coming in and out of the heart.

Holding all your attention there,

Allowing the mind to calm down.

As you focus on the heart,

The all-knowing,

Intelligent heart,

If the mind starts to wonder,

That's okay.

Just notice that it's happened.

Invite it back to focus on the heart,

Following the breath flowing in and out of the heart.

Slow,

Long breaths,

Allowing the nervous system to calm,

Allowing the body to relax,

Welcoming in a feeling of calm,

Peace and tranquility.

And continuing this exercise for the next few minutes,

Holding your attention in the centre of your chest,

Focused on your heart.

As we close this exercise,

Follow the breath for one last cycle,

In and out.

And then when that's complete,

Gently opening your eyes,

Taking in your environment,

Becoming present.

And whenever you're ready,

Continuing your day.