Calm, peaceful, ease, curious, clear…these are the words I hear when I ask workshop participants how they are feeling at this moment, immediately following an experience of the ‘HeartMath coherence technique’. I have been using a version of this guided mini meditation technique in workshops for well over a decade as a tool to contribute to self connection, well being and resilience.
You only need a few minutes to practice quick coherence:
- Heart focused breathing – bring your attention to your heart area, the centre of your chest and image your breath flowing in and out of that area, breathing slow, deep, rhythmically
- Activate a positive feeling – something you appreciate, a time you felt nourished or loved. Breathe that in with gratitude.
- Check in on how you feel now and anchor that feeling.
To learn more about the HeartMath approach, check out the free interactive 90 minute video program currently being offered, which includes a guided version of this technique. What I appreciate about this HeartMath program is it also provide some of the science and rationale behind the development of their tools. Their approach helps with stress management and with tuning into our ‘heart’s intuitive directions’.
Both Lillas (my colleague at WILL) and I use this practice on a regular basis and find it helps us move through day-to-day challenges with more ease and intention. I think it is fair to say this is one of Lillas’s favourite techniques to share when facilitating!
If you are wanting to experience a quick guided version of the technique, here’s a video.
“Dare to connect with your heart. You will be lifting not only yourself and those you love and care about, but also the world in which you live.” Doc Childre, HeartMath Founder
For more on resilience, managing stress and self care:
Choosing How to React in Moments of Stress
Resilience: Not Just a Buzzword
The Neuroscience Revolution: Contributing to our understanding of leadership development
Three Tips for Becoming a More Resilient Leader
Women, Emotional Intelligence & Leadership
Self Care for Leaders: what, why & how
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