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Our friends at HeartMath have described a wonderful technique to rapidly get into your heart. The Quick Coherence® Technique ( a heart math trademark) helps you create a coherent state, offering access to your heart’s intelligence. It uses the power of your heart to balance thoughts and emotions, helping you to achieve a neutral, poised state for clear thinking. It is a powerful technique that connects you with your energetic heart zone to help you release stress, balance your emotions and feel better fast.
Quick Coherence® will help you find a feeling of ease and inner harmony that will be reflected in your heart rhythms. The heart is a primary generator of rhythm in your body, influencing brain processes that control your nervous system, cognitive function and emotion. More coherent heart rhythms facilitate brain function, allowing you more access to your higher intelligence so you can improve your focus, creativity, intuition and higher-level decision-making. When you’re in heart-rhythm coherence, you perform at your best – what athletes call being in the zone. You feel confident, positive, focused and calm yet energized.
Step 1: Heart Focus.
Focus your attention on the area around your heart, the area in the center of your chest. If you prefer, the first couple of times you try it, place your hand over the center of your chest to help keep your attention in the heart area.
Step 2: Heart Breathing.
Breathe deeply but normally and feel as if your breath is coming in and going out through your heart area. Continue breathing with ease until you find a natural inner rhythm that feels good to you.
Step 3: Heart Feeling.
As you maintain your heart focus and heart breathing, activate a positive feeling. Recall a positive feeling, a time when you felt good inside, and try to re-experience the feeling. One of the easiest ways to generate a positive, heart-based feeling is to remember a special place you’ve been to or the love you feel for a close friend or family member or treasured pet. This is the most important step.
Quick Coherence® is especially useful when you start to feel a draining emotion such as frustration, irritation, anxiety or stress. Using Quick Coherence at the onset of less intense negative emotions can keep them from escalating into something worse. This technique is especially useful after you’ve had an emotional blowup to bring yourself back into balance quickly.
You can do the Quick Coherence® Technique anytime, anywhere and no one will know you’re doing it. In less than a minute, it creates positive changes in your heart rhythms, sending powerful signals to the brain that can improve how you’re feeling. Apply this one-minute technique first thing in the morning, before or during phone calls or meetings, in the middle of a difficult conversation, when you feel overwhelmed or pressed for time, or anytime you simply want to practice increasing your coherence. You can also use Quick Coherence whenever you need more coordination, speed and fluidity in your reactions.
Another technique that we, The Shift Doctors, regularly teach in seminars, to patients and in our books comes from the Buddhist tradition and is called The Loving Benefactor Meditation. The meditation goes as as follows:
(This meditation can also be downloaded at iTunes and is from our 2nd companion CD for our book Shift: 12 Keys to Shift Your Life – for details see meditation page at shiftyourlife.com ). This meditation is great for getting into your heart in about 30 seconds or less.
Find a comfortable, seated position on a chair or cushion and allow your body to settle into position. Close your eyes and begin to focus your attention on your breath, following your cycles of inhalation and exhalation. Notice the rising and falling sensations in your belly as you breathe in and out and follow this for a few cycles.
Now try to bring to mind a heartfelt sense or visual image of someone whom you believe embodies the qualities of unconditional love and compassion. This person can be a friend or relative, a religious or historical figure, a spiritual being or just someone who embodies these qualities. Picture this person as if they were sitting or standing right in front of you.
Look into their eyes and feel the absolute unconditional love and compassion flowing from them towards you. Now, radiate feelings of love and gratitude back towards this person. Whenever you feel your mind wandering, gently bring your attention back to the image of the loving friend, historical or spiritual image and once again practice radiating love, empathy and compassion towards them. Feel their love, empathy and compassion radiating back towards you.
You can choose to stay with your Loving Benefactor and feel their love flowing to you and your love flowing to them for up to 20 minutes. You can also have your Loving Benefactor move slowly around your left side and stand behind your left shoulder to be with you as you go about your day. You can still feel them present when you open your eyes! Know that this Loving Benefactor is sending you love every minute of every day.
In addition, The Mountain Meditation can be quite helpful to melt away stress or anxiety. When you are feeling helpless, powerless, inadequate or have angst about meeting a challenge that is facing you in your life, the ‘Mountain Meditation’ can prove to be a transformative experience. If you are ready to feel your inner strength, click on the meditation above, sit back, close your eyes and prepare for a journey (led by ‘The Shift Doctors’) back to vitality and your powerful inner nature. Listen to The Mountain Meditation by clicking here!
Hope these tips and tools are helpful –
Loads of Light to all!
Tracy Latz, M.D.and Marion Ross PhD. (a.k.a. “The Shift Doctors”)
**The Shift Doctors (Tracy Latz, M.D. & Marion Ross, Ph.D.) are available for keynote talks, classes, events or for seminars (1/2 day or up to 2 day) on Energy Medicine personal transformation, team-building, motivation, anger management, intuitive development, or collaboration for private groups, conferences, corporations or corporate events. Contact them at firstname.lastname@example.org or find out more about their books, DVD’s, CD’s and tools for personal transformation at www.shiftyourlife.com.