Updated: Jan 31, 2022
An exercise to help build Heart-Mind Coherence
Coherence is defined as the state when the heart, mind and emotions are in energetic alignment and cooperation. Joe Dispenza, Gregg Braden and the HeartMath Institute are well known advocates of this process.
A combination of a couple of Mindfulness and meditation techniques that I like to use helps me build this sense of heart and mind coherence.
The first step I like to use is the "butterfly breathing technique" and then add what I call the "Compassion Meditation" to help integrate this process.
Begin by sitting comfortably in a chair with your back straight and your feet flat on the floor. As you take a deep breath in through your nose, stretch both arms slowly out to the side. Then as you slowly exhale through your mouth with pursed lips, bring your arms in and bring your hands to your heart. Do this 6 or 7 times.
Now leaving your hands on your heart, gently close your eyes and bring to mind a person you care about, and in your mind say these words to them - "may you be happy, may you be healthy, may you be peaceful, may you be free from suffering." Now imagine in your mind everyone in your immediate family and say those same words - "may you be happy, may you be healthy, may you be peaceful, may you be free from suffering." Now bring to mind the members of your extended family. Repeat those same words - "may you be happy, may you be healthy, may you be free from suffering." Now imagine your extended family and in your mind repeat those same words. And now imagine everyone in your city and repeat those same words in your mind. Now everyone in your state and repeat the compassionate words. Now everyone in your country and say those same words in your mind. And now everyone in the world - and direct those same words to all of them. And finally, think of yourself and state these words in your mind silently - "may I be happy, may I be healthy, may I be peaceful, may I be free from suffering."
I have found the combination of these two techniques to be very helpful in moving out of an uncomfortable emotional space into one that is much more satisfying and energizing.
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