Even in stressful situations these meditations interrupt the emotionally draining and destructive stress response by disengaging for a moment from thoughts and feelings, shifting perception to the heart and calming the heart’s feedback to the brain.
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heart meditation |
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Think of a stressful event or notice a present stress. |
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Step back - Take time out. |
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Shift focus from racing memories, thoughts and feelings to the area around the heart. |
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Recall a warm feeling like gratitude, love or appreciation. - perhaps a situation or person. |
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Re-experience this feeling - imagine how the heart feels now. |
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centering |
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Calming and focusing in the present moment when feeling stressed. |
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Recall a warm feeling like gratitude, love or appreciation. |
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Breathing in, imagine your breath coming from the ground through the feet into the heart. |
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Then breathe out of the heart through the crown of the head. |
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Ask your heart to respond in a way that will de-stress your system. |
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Ask what attitude will minimise future stress. |
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Listen for the response. |
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Sense any change of feelings or perceptions. |
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problem solving |
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During a disturbing confrontation. |
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Notice the feelings in the body. |
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Focus on the heart and solar plexus. |
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Recall a warm feeling like gratitude, love or appreciation. |
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Breathing in, imagine your breath coming from in front into the heart and out through the crown of the head. |
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Separate from the situation objectively as if it were someone else’s problem. |
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Dissolve any uncomfortable feelings in a calm heart. |
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Notice any understanding that comes from this. |
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consolidating |
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Practicing clarity and calm so it becomes comfortable and familiar. |
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Relax in a quiet place. |
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Focus attention on the area around the heart. |
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Feel a lightness or softness in the heart. |
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Breathe love and appreciation in through the heart. |
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Recall or experience a sincere feeling of love or appreciation for someone. |
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Breathe love and appreciation out to yourself or others through the crown of the head. |
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With practice becoming calm and focused can be a quick reflex taking seconds. |
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