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Quick Coherence
The Quick Coherence exercise is a powerful emotion refocusing technique that connects you with your heart power to help you release stress, balance your emotions, and feel better fast. The Quick Coherence technique can serve as a short exercise you can do any time of the day, in about a minute, to restore your heart’s consistency.

    Step 1: Heart Focus
    Focus your attention in the area of your heart. Gently focus in the centre of your chest, the area of your heart. If your mind wanders, keep shifting your attention back to the area of your heart.

    Step 2: Heart Breathing
    Focusing on the area of your heart, pretend your breath is flowing in and out through that area. 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, and you find an easy rhythm.
    Step 3: Heart Feeling
    As you continue to breathe through the area of your heart, recall a positive feeling, a time when you felt good inside, and try to re-experience it. Allow yourself to feel this good feeling of appreciation or care. If at first you can’t feel anything , it’s okay; just try to find a sincere attitude of appreciation or care. Once you’ve found a positive feeling or attitude, sustain it by continuing your heart focus, heartbreathing and heart feeling.

Heart Lock-In
Rather than fixing something, Heart Lock-In is about experiencing your heart at a deeper level.

  • Shift your attention away from your mind, and focus on your heart.
  • Remember the feeling of love or care you have for someone whom it’s easy for you to love. Try to stay with that feeling for five to 15 minutes.
  • Gently send that feeling of love or appreciation to yourself and others. In 15 minutes, a Heart Lock-In can provide physical, mental and spiritual regeneration.

Freeze-Frame
Freeze-Frame is a one-minute technique that allows a major shift in perception. More than positive thinking, it creates a definitive, heartfelt shift in how we view a situation, an individual or ourselves. When under stress:

  • Shift out of the head, and focus on the area around your heart. Keep your attention there for at least 10 seconds. Continue to breathe normally.
  • Recall a positive time or feeling you had in your life, and attempt to re-experience it. Remember, try not simply to visualize it, but rather to feel it fully.
  • Ask a question from the heart: “What can I do in this situation to make it different?” or “What can I do to minimize stress?”
  • Listen to the response of your heart. You may hear nothing, but perhaps feel calmer. You may receive verification of something you already know, or you may experience a complete perspective shift, seeing the crisis in a more balanced way. Although we may not have control over the event, we do have control over our perception of it.

Attitude Breathing Tool
In Attitude Breathing, you focus on your heart and solar plexus as you breathe a positive attitude. The heart will automatically harmonize the energy between the heart, mind and body, increasing coherence and clarity.

  • Focus on the heart as you breathe in. As you breathe out, focus on your solar plexus. The solar plexus is located about four inches below the heart, just below the sternum where the left and right sides of your ribcage are joined.
  • Practice breathing in through the heart, and out through the solar plexus for 30 seconds or more, to help anchor your energy and attention there. Next, select a positive feeling or attitude to breathe in and out through those same areas for another 30 seconds (or more). For example, you can breathe in through the heart, an attitude of appreciation; and breathe out through the solar plexus, an attitude of care.
  • Select attitudes to breathe that will help offset the negative emotion or imbalance of the situation you are in. Breathe deeply with the intent of shifting to the feeling of that attitude. For example, you can breathe in an attitude of balance, and breathe out an attitude of forgiveness.

Practice different combinations of attitudes you want to develop. You can tell yourself, “breathe genuine”, “breathe courage”, or whatever attitude you want. Even if you can’t feel the shift at first, making an earnest effort will help you get to a neutral state.

 

Basic Mindfulness Breathing

Focus all attention on your breathing. Concentrate on feeling and listening as you inhale and exhale through your nostrils. Breathe deeply and slowly. When you feel your attention wander gently return your focus to your breathing.

Suggested Mindfulness Breathing Techniques

Unlocked Jaw Breathing
Keep the tongue behind the teeth(top or bottom). This keeps the jaws unlocked.

Heart Breathing
Shift your attention to the heart area. Breath slowly and deeply. Visualize breathing in and out of your heart.

Pause Practice
Practice taking three conscious breaths at any moment when you notice that your are feeling stuck. Then pause and reconnect with exactly where you are and your experience.


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