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Quick And Easy Heart-Brain Coherence Meditation Script For Beginners

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Are you looking for a way to be calmer, more at ease, and more present? This quick and easy Heart-Brain Coherence Meditation Script For Beginners is a great place to start.

One of the biggest reasons people hesitate to meditate is because they say their mind is busy and they just can’t stop thinking. We tell everyone that meditation isn’t about emptying your mind. Instead, it is about focusing your mind.

The cool thing about Heart-Brain Coherence Meditation is you get to think. You are even encouraged to think. But the steps tell you what to focus on and think about first. So if you live in your head and have a busy mind, this Heart-Brain Coherence Meditation Script For Beginners.

Woman with many things above her head illustrating the busy brain activity the heart brain coherence meditation script can help with.

Heart-Brain Coherence is all over the web. Maybe you wondered if it was a real thing or just more internet fluff. Well, it is very real and incredibly useful in calming yourself down and feeling more relaxed, centered, grounded, and balanced. How To Improve My Energy Field? 5 Fabulous Ways To Really Feel Better

The essence of Heart-Brain Coherence has been around since humanity. Every ancient society that values self-awareness and higher consciousness has some version of practices to create Heart-Brain Coherence.

However, in the 1990s HeartMath Institute gathered research and information to bring this easy yet powerful meditation to the 21st century. As a result, Heart-Brain Coherence Meditation is now in many different organizations and locations. It’s now almost a mainstream word, like yoga or power walking.

heart and brain with energy waves illustrating heart brain meditation script

Who is HeartMath?

Once upon a time, the world believed that the sun rotated around the Earth. Anyone who thought otherwise was considered to be not only a lunatic but a heretic. Like most things that have changed the world as we know it, HeartMath Institute was once considered a bunch of weird, crazy science people. That was until the modern world of science caught up with their craziness. Now they hold a body of well-respected, award-winning work.

The best thing about their work for us regular (not scientist) crazy people is that all their techniques are relatively easy. They are easy to understand and even easier to put into practice. However, that is one of the reasons that some of us can’t quite grasp the concept. It just seems too easy. How To Improve My Energy Field? 5 Fabulous Ways To Really Feel Better

woman laying in the grass relaxed and calm illustrating the benefits of the heart brain coherence meditation script.

The HeartMath Institute claims that Heart-Brain Coherence Meditation only takes minutes to do. However, the effect on the body can last for up to six hours. Talk about a high return on your effort. This is why we are sharing this Heart-Brain Coherence Meditation For Beginners to get you started. 

As humans, we tend to get into struggle with ourselves. If something is too hard, we don’t want to do it because it is too hard. If something sounds too easy, we can’t believe it can work because…well…it can’t be that easy…right?

The research is in, and Heart-Brain Coherence Meditation is a sort of rocket science, but it’s not hard to do or fit into your life. It only takes a few minutes and can be done pretty much anywhere.

Man with eyes closed illustrating step in heart brain meditation script

So How Do You Do It?

The steps are short and specific. However, the first step is to get yourself in a more quiet state. Then you do the other steps. For many people, getting quiet or still is a big thing. So we created a script for you to get yourself in a calm and still space with little effort. Then we quickly take you right into the next steps of Heart-Brain Coherence.

If you prefer a video, we have a great one. It’s perfect to use with earbuds to soothe your mind and get you in a sweeter space. You can find it here: Enchanted Perspectives Heart-Brain Coherence

However, we strongly suggest you read it here, also. This gets the steps into your memory and awareness so you can do it anytime, anywhere, with no batteries or bandwidth needed. Ready? Let’s do this!

Hammock chair swing in quiet peaceful place illustrating the calming benefit of using the heart brain coherence meditation script.

Heart-Brain Coherence Meditation Script For Beginners Step #1: Find A Quiet Spot For A Few Minutes.

Find a quiet space where you can be uninterrupted. Look for a place to have your eyes closed and not feel weird. We love doing this meditation outside, but you can do it anywhere. On a hectic day, a bathroom stall will even work. How To Improve My Energy Field? 5 Fabulous Ways To Really Feel Better

Man with hands covering heart illustrating a step in the heart brain meditation script.

Heart-Brain Coherence Meditation Script For Beginners Step #2: Put Your Hands On Your Heart And Breathe.

Gently place your hands over your heart. Then, close your eyes and take long, slow, deep breaths. Take them in through your nose and out through your mouth like you are blowing out birthday candles.

Purpose: 

The purpose for breathing this way is that when you breathe like this, you are telling your nervous system, “It’s ok, to relax. We are safe.”

Sand blue water sea glad with message its ok to relax.

Heart-Brain Coherence Meditation Script For Beginners Step #3: Think About Being Present With Your Breath And Your Body.

While taking those nice, deep, slow breaths, think about your hands on your chest. Think about your hands on your heart. Think about their weight, their warmth, and the protective feeling of your hands on your heart.

Now think about your breath. First, think about how nice it is to take as much time as you would like to breathe in and out deeply. Then, think about how nice that breath feels going in and out of your body.

Finally, bring your thoughts and your focus to the space right behind your eyelids. It might look like a dark space. It might look like colors and shapes. However it shows up for you is fine, but keep your focus on that space right behind your eyelids.

Purpose:

The purpose of focusing on each of these things is to bring your awareness into your body and be present with that awareness.

Heart brain coherence energy waves illustrating heart brain coherence meditation script.

Heart-Brain Coherence Meditation Script For Beginners Step #4: Imagine What It Would Feel Like To Breathe In Through Your Heart and Breathe Out Through The Top Of Your Head.

You may already be rolling your eyes at this one, but it’s powerful. Of course, your brain will say breathing oxygen in through your heart is impossible, and your brain would be right. But it is possible to breathe ENERGY in through your heart.  How To Improve My Energy Field? 5 Fabulous Ways To Really Feel Better

So just allow yourself to play. As you breathe in through your nose and out through your mouth, use your imagination. What would it feel like to breathe in through your heart and out through the top of your head?

Purpose:

Allowing your imagination to feel what breathing in through your heart and out through the top of your head feels like allows you to do the next powerful step with ease

Woman laying in grass with a thought bubble of things to be grateful illustrating a step in the heart brain coherence meditation script.

Heart-Brain Coherence Meditation Script For Beginners Step #5: Think Of Someone, Something, Some Being, Some Situation That You Are Grateful For.

In this step of the Heart-Brain Coherence Meditation Script For Beginners, think of someone, something, some being, or some situation that matters to you. Think of what you feel so very fortunate to have in your life. What and Who do you feel incredibly grateful for?

You might think of several people and things. For now just pick one. You can do this as often as you want and use the others you thought of later. Don’t just think it-feel it. Feel that sense of gratitude. Say to yourself, “Thank You. Thank You. Thank You.”

Purpose:

Gratitude is one of the highest frequencies in the human experience. You are pulling this frequency into your awareness with your thoughts about what you already have that matters so much to you. You are raising your frequency to the vibration of “Gratitude.”

While learning this, someone asked why we don’t use “Love” for this practice. The teacher reminded us that everyone has a bad “Love” story where someone hurt us in the name of love. However, no one has a bad memory of “Gratitude.”  How To Improve My Energy Field? 5 Fabulous Ways To Really Feel Better

Girl with hands covering heart and expressing gratitude illustrating a step in the heart brain coherence meditation script.

Heart-Brain Coherence Meditation Script For Beginners Step #6:
Now Breathe All That Feeling Of Gratitude In Through Your Heart and Out Through The Top Of Your Head.

This is where the Coherence between your heart and your brain begins. You’ve gathered not just a thought but an incredible feeling of gratitude around you. Now breathe that feeling in through your heart (as you physically breathe in through your nose) and breathe out through the top of your head (as you physically breathe out through your mouth). Keep doing this as long as it feels possible.

Purpose:

Now, your heart’s electromagnetic field is in rhythm with the waves of your brain. This is what Heart-Brain Coherence is.

Woman walking in field next to tree in a magical place.

This Is Where The Magic Happens.

Within this Heart-Brain Coherence Meditation Script for Beginners, you create many good things for yourself.

You will instantly feel a sense of calm, like a valve releasing pressure. Then you will notice a deep sense of relaxation. If you aren’t used to this feeling, you might feel sleepy. How To Improve My Energy Field? 5 Fabulous Ways To Really Feel Better

Sleepiness happens if you are someone who only allows yourself to be relaxed when you go to bed. Your brain figures that if you feel relaxed, it must be jammie time.

Heart-Brain Coherence is a natural stress reliever that helps lower anxiety or frustration. The exciting thing is that while it slows down high-strung emotions and energy, it enables you to put your energy and focus where you need it.

Executive woman with hand covering her heart.

This is why many executives, sports figures, and competitors use Heart-Brain Coherence to center, calm and create a clear head. This makes it much easier to focus, concentrate and excel.

So this Heart-Brain Coherence Meditation Script For Beginners is excellent to use before a test, a competition, or a presentation. In addition, it’s an excellent booster for any task that needs clarity and high performance.

This meditation is also suitable for those anxious feelings that arise for no apparent reason. It’s a quick and easy way to bring yourself back to center. How To Improve My Energy Field? 5 Fabulous Ways To Really Feel Better 

This may feel like instant gratification. However, studies find that Heart-Brain Coherence Meditation affects your body in ways you might not notice—lowering cortisol, blood pressure, and cholesterol and raising markers in your immune system.

Heart Brain colorful light waves illustrating the benefit of using heart-brain coherence meditation script

Are You Ready To Create Your Own Heart Brain Coherence?

How often can you find something that takes minutes, is easy to do, is good for you, and feels good? Our experience is rare. We hope you will try our quick and easy Heart-Brain Coherence Meditation Script For Beginners.

You may be just as amazed as we were. We’ve been teaching it for years and are still amazed at the results people share. Stressed? Anxious? Worried? Tired? Have you got 5 minutes? Now you know what to do. Give it a try! You’ve got this! How To Improve My Energy Field? 5 Fabulous Ways To Really Feel Better

Pixi-Pebbles For Enhancing Your Heart-Brain Coherence Meditation time. 

Pixi-Pebbles are songs, quotes, videos, interviews, movie references, and books that we each personally pick for you.

We’ve used these little Pixi-Pebbles to move ourselves from a feeling we’re not enjoying very much…to a feeling that helps us discover our vision of intention, awareness, and direction.

They lead us to hope, possibilities, and a fire under our butt to live life by design instead of default.

In our blog, Quick And Easy Heart-Brain Coherence Meditation Script For Beginners here is a Pixi-Pebble that came to mind…

Just a little inspiration to get you from here to there…

Music is always one of our go to Pixi-Pebbles. EmptyHandsMusic created one of the most powerful (and coolest songs) about gratitude ever. So, go ahead turn the volume up and click here to check out this Pixi Pebble! 

Meet Nikki:

Nikki has a way of making almost anything meaningful, interesting, and fun. She loves cats, believes you can learn a lot about yourself by shooting hoops in the park, and has a mad love affair with trees. As a Certified Neuro-linguistic Programming Practitioner, Intentional Living Mentor, Reiki Master, and Licensed Professional Clinical Counselor, she understands how to help others create change and has a talent for making you enjoy doing it.

Enchanted perspectives creator Nikki and Jennifer sitting against tree

Meet Jennifer:

Jennifer is a woman who definitely lives life by design. As an Artist, Certified Holistic Life Coach, Reiki Master Teacher, Spiritual Studies Mentor, and Certified EFT Practitioner, she helps others find their unique, magical, and authentic selves. She loves art, music, nature, travel and believes everyone can dance. Jennifer is a compassionate teacher that enjoys inspiring others to find their own creativity, intuition, and passion for life.
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