Practice the heart centering sequence to use your heart’s energy field and intelligence to reduce stress levels and optimize your own inner “coherence”. Coherence corresponds to the efficient or optimal functioning of your body’s systems due to a measurable degree of order, harmony and stability in the various rhythmic activities over any given period.
By centering on your heart, you’ll affect the vagus nerve of your parasympathetic nervous system so that it initiates your body’s relaxation response with instructions to release enzymes and proteins like prolactin, vasopressin, and oxytocin, which calm you down. These practices measurably and immediately reduce cortisol, inflammatory cytokines and other stress markers associated with chronic disease. They also increase, even double anti-aging hormones such as DHEA.
How does this help in your relationships? Studies show that the relatively “incoherent” state of a stressed individual can be strongly and positively influenced simply by being in the presence of someone who is in a relatively more coherent state – for up to 4 days! This is just one way of experiencing the interconnectedness and wholeness of life which helps us to become more conscious of how our every thought and feeling is streamed to the earth and all living beings and to become more aware of the energetic impact we have on each other, on humanity as a whole and on nature.
Read through the steps listed below or watch a video recording to be led through the sequence. For more information about your heart’s energy field and intelligence, click here for all the free resources from our recent conference ‘The Heart of Life’.
1. Make space. Pause
Catch yourself when you feel stressed, compressed or without space*. Learn to take your focus away from your mind chatter and into the peacefulness of your heart.
2. Breathe through the heart
Place your hand on your heart, bringing your awareness and focusing your attention there. Now imagine that you’re slowly breathing in and slowly breathing out through your heart area.
3. Breathe in rhythmically, deeply and smoothly
Learn to regulate your breathing to help synchronize the two branches of your autonomic nervous system, and allow greater inner coherence.
Rhythmic: Equal time inhale and exhale: optimally, in for 5 or 6 seconds and out 5 or 6 seconds (between 5 and 6 breaths a minute).
Deep: Breathe a little more deeply than normally, approximately 50% of your full diaphragm range.
Smooth: Experience the pause at the top of the in-breath and at the end of the out-breath, and experience yourself being breathed.
Relax particularly on your exhale. Do a full body scan of any tension points, and relax these areas by allowing your breath to reach and “rinse” out the tension.
5. Allow heartfelt feeling*
Bring in gratitude, appreciation for the good things in your life, or the love and care you feel for someone or something (child, spouse, pet, sunset, vacation, hobby).
– OR –
Imagine and visualize an event from your life where you felt connected to someone or something, an inner joy, and remember and re-activate the feeling.
When to use the Heart Centering Sequence
1. Use the sequence of 5 steps in positive experiences as well as negative. In the middle of a great or beautiful experience – bring your heart into it! Activate the power of appreciation.
2. With affirmations: adding the heart component increases the results ten-fold. Your best intentions will not be sustained without your heart being involved.
*Remember that a homeopathic session and remedy can help your coherence and release of attachment, and help you accept and engage with evolution and change.
Judyann McNamara – ND, DHom, CCH
Originally a physicist and biomedical researcher, Judyann has had a clinical practice for over 15 years, has held conferences since 1984 and has been a teacher of courses in physics, health sciences, homeopathy, holism and spirituality since 1975. To learn more about Judyann, visit her profile page in our Professional Directory, click here to read more posts by Judyann.
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“By holding the space, guiding me and pushing my limits, MICH is enabling me to grow. It brings light to how being caught in my own belief system has led to disease. Awareness of unconscious reflexes is bringing wellness and lightness of being.”
Anne Landry, MBA, CFA