Heartmath Tools for Emotional Management
The Heart's Intuitive Intelligence - a path to personal, social, and global coherence
During consultations with patients about their heart rate variability we discuss the phenomena called coherence. The following video is a wonderful introduction about coherence.
https://www.youtube.com/watch?v=QdneZ4fIIHE&feature=youtu.be
What are the core components of Heartmath?
1. Heart Focus:
Focus your attention in the area of your heart. If this sounds confusing, try this: Focus on your right big toe and wiggle it. Now focus on your right elbow. Now gently focus in the center of your chest, the area of your heart. (Most people think the heart is on the left side of the chest, but its really closer to the center, behind the breastbone.)
You may want to put your hand over your heart to help you keep your focus there. If your mind wanders, just keep shifting your attention back to the area of your heart while you do Heart Breathing and Heart Focus.
2. Heart Breathing:
As you focus on the area of your heart, imagine your breath is flowing in and out through that area. This helps your mind and energy to stay focused in the heart area and your respiration and heart rhythms to synchronize. Breathe slowly and gently in through your heart (to a count of five or six) and slowly and easily out through your heart (to a count of five or six).
Do this until your breathing feels smooth and balanced, not forced. You may discover that it's easier to find a slow, easy rhythm by counting "one thousand, two thousand," rather than "one, two." Continue to breathe with ease until you find a natural inner rhythm that feels good to you.
3. Heart Feeling:
Continue to breathe through the area of the heart. As you do so, recall a positive feeling, a time when you felt good inside, and try to re-experience it. This could be a feeling of appreciation or care toward a special person or a pet, a place you enjoyed, or an activity that was fun. Allow yourself to feel this good feeling of appreciation or care.
If you can't feel anything, it's okay; just try to find the attitude of appreciation or care. Once you found it, try to sustain the attitude by continuing your Heart Focus, Heart Breathing, and Heart Feeling.
Heartmath Tools & Resources
- Neutral Tool (CLICK HERE)
- Quick Coherence Tool (CLICK HERE)
- Attitude Breathing Technique (CLICK HERE)
- Depletion to Renewal Plan (CLICK HERE)
- Heart Lock-In Technique (CLICK HERE)
- Personal Practice Log (CLICK HERE)
