stePs to AchieViNG heARt coheReNce

1 the heart as an object of meditation

Use your heart as an anchor for your mind’s attention. Pause and make a conscious shift out of your thoughts and into your heart. Place your hand on your heart as a gesture of care and connection. Rest at your heart’s centre with curiosity and interest – simply sit and listen, without an agenda or expectations. This is a good way to practise being intimate with your own heart in an effortless way.

2 heart-focused breathing

Shift your focus into the area of your heart, and begin to breathe a little more slowly than usual, as if your breath is coming from your heart. Imagine and feel things that bring you pleasure, appreciation and joy. Breathe in these positive emotions and breathe out negativity and suffering. This step is a powerful technique unto itself and can be used when you’re feeling overwhelmed by the day’s events or simply desire to be more connected with yourself. As you slow your breathing, you’re sending a signal to your body, in general, and your heart, specifically, that you’re in a safe place and that it’s okay to turn your attention inward.

3 activate a positive feeling

Make a sincere attempt to experience a regenerative feeling, such as appreciation or care for someone or something in your life. The key to this step is to first create the feeling, to the best of your ability, and then to embrace the feeling, again to the best of your ability. Your ability to sustain it is what maintains the optimal conversation between your heart and brain.