Quick Heart-Mind-Body Coherence Technique For Adults
- Jul 18, 2023
- 4 min read
Written by: Ella McCrystal, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
You may have come across the concept of "flow state," a state of being where everything seems to align perfectly. It can occur while engaging in activities like yoga, meditation, eating with loved ones, dancing with close friends and cuddling your loved ones. In this state, our hearts, minds, and bodies harmonise, fostering a profound connection with ourselves and others. When we experience this connection, not only within ourselves but also with our environment and even the Earth itself, we are said to be in coherence.
Scientific research has demonstrated that intentionally or unintentionally cultivating emotions such as appreciation, love, and compassion (as opposed to anxiety, anger, or fear) leads to more coherent and consistent heart rhythms. This coherence has been associated with a sense of well-being, emotional stability, and the attainment of heightened states of mindfulness. Each of us responds to stress in different ways, whether it be mental, emotional, or social stressors. Consequently, our heart coherence can vary from moment to moment. We all seek different approaches to live more harmoniously. However, what if we could train our hearts to be in coherence more frequently? What if, simply by deeply appreciating life itself, we could influence and inspire others on their path to happiness? Scientists have discovered that the signals sent by the heart to the brain actually impact the functioning of higher brain centers responsible for perception, cognition, and emotional processing. Moreover, our hearts have the ability to synchronise with the hearts of those around us—studies have shown that our hearts respond to and are connected to the Earth's oscillations. In essence, the heart is like a brain of its own. Here, I will share with you a quick heart/mind/body coherence technique that you can use to bring balance and calm to your mind, body, and emotions. This technique is easy to do and can be done in just a few minutes, making it a great tool for busy adults who need a quick way to reset and find balance.
1. Find a quiet space
The first step in this technique is to find a quiet space where you can sit comfortably without distraction. This could be a private room, a quiet corner in your home, or even a park or outdoor space.
2. Focus on your breathing
Once you have found a quiet space, sit comfortably with your back straight and your feet flat on the ground. Close your eyes and focus on your breathing. Take a deep breath in through your nose, filling your lungs with air, and then slowly exhale through your mouth, releasing any tension or stress.
3. Bring your attention to your heart
Next, bring your attention to your heart. Imagine that you are breathing in and out through your heart, allowing your breath to flow in and out of this space. Visualise your breath filling your heart with warmth and light.
4. Cultivate a positive emotion
As you continue to breathe through your heart, focus on cultivating a positive emotion, such as gratitude, love, or compassion. Allow this emotion to fill your heart and radiate throughout your body. Feel this positive emotion in every cell of your being.
5. Sync your breathing with your emotion
As you continue to breathe through your heart and cultivate a positive emotion, sync your breathing with this emotion. Breathe in slowly, feeling your heart expand with this positive emotion, and then exhale slowly, feeling this positive emotion radiate throughout your body.
6. Repeat
Repeat this process for a few minutes, allowing yourself to fully immerse in this heart/mind/body coherence technique. Focus on your breathing, your heart, and your positive emotion, allowing them to sync and create a sense of balance and calm within you.
7. Bring your awareness back to your environment
When you are ready, slowly bring your awareness back to your environment. Open your eyes and take a moment to notice your surroundings. Take a few deep breaths and allow yourself to fully embody this sense of balance and calm that you have cultivated.
In conclusion, this heart/mind/body coherence technique is a simple and effective way to bring balance and calm to your mind, body, and emotions.
By focusing on your breathing, your heart, and a positive emotion, you can sync these elements together to create a sense of coherence within yourself. This technique can be done anytime, anywhere, and is a great tool for busy adults who need a quick way to reset and find balance. I hope you find this technique helpful and that it brings a sense of peace and well-being into your life.
Ella McCrystal, Executive Contributor Brainz Magazine
Ella McCrystal is a survivor of intra-familial childhood sexual abuse. She’s is also a Psychotherapist, Clinical Hypnotherapist, EMDR practitioner, Meditation Teacher, and Mindset Coach of 15 years, working with a broad range of individuals and groups. Ella also coaches leaders in the world of business, sport, and the arts to find and reach their full potential. In addition, Ella is an Author, online course creator, TEDX speaker…and she is the Owner/Director of The Northampton Clinic. The clinic (the oldest of its kind in the Country — 93 years old) is an Osteopathic and Multi Disciplinary health clinic.
