Hello and welcome.
Today we're going to do one of my favorite heart-brain coherency exercises.
But first we're going to begin with a little grounding and a little shielding.
So first you can just take a few deep breaths in and out through the nose and settling into your body.
I want you to imagine the base of your spine grows a set of roots that go deep into the earth connecting you and grounding you.
Breathe deeply into these roots feeling that connection.
Settling even more deeply into your body,
Rooting down.
Now I want you to imagine a beautiful light surrounding your entire body.
Feeling its glow,
Its warmth.
It can be any color you like.
Let that light expand with every breath in and out.
So first what I'm going to get us to do is to breathe intensely through our nose 10 times.
And then on the 11th breath we're going to breathe in deeply through our mouth,
Hold and squeeze all of the muscles in our body.
So let's first start with our 10 breaths.
In three,
Two,
One.
In,
Out.
In,
Out.
In,
Out.
One,
Breathe in through the mouth intensely.
Breathing in deeply,
Holding,
Squeezing every single muscle in your body.
Feeling that energy rise up to your crown,
Hold,
Squeeze and release.
Now take a moment to settle back into your body.
Feeling the sensations,
Feeling your blood pumping through your veins,
All the movement that you created.
I want you to take your right hand and place it on your heart.
And to take your left hand and place it on the top of your head.
I want you to take a few deep breaths into your heart through your nose,
Focusing your energy on your heart.
Feel it pulsing.
Feel it beating,
Connect,
And feel the warmth of where your hand meets your heart.
Lengthen your breaths in and out,
Slowing them down until you can feel or even hear your heart.
Feeling that heart beating,
Sending it a little gratitude,
And then bringing your energy up to the top of your head where your hand meets the top of your head.
Feel the warmth of that connection and see if you can tune into the sensations and feel any pulsing up there.
Focus your energy to the top of your head.
Breathe into it deeply,
Slowing down with each breath.
Once you feel a sense of awareness at the top of your head,
You can alternate your focus between your head and your heart,
Imagining a golden light to be moving with your breath.
So now focusing back to your heart,
Seeing if you can tune into the pulsing of it,
Sending that light to your heart,
And then to the top of your head.
And then breathe that light to the top of your head.
See if you can tune into that focus,
That awareness around that part of your head.
Bringing it back down with that thread of light to your heart.
Connecting the two together in communication and collaboration.
Feeling the sensations of your heart beating,
Bringing that light back up to the top of your head,
Connecting to the pulsing up there.
Moving your awareness from your head to your heart and back again in your own time,
At your own pace.
Bringing your awareness,
Your gratitude,
And your presence back and forth until you feel them align.
