Centering Techniques for Creating A Resourceful State
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Before falling asleep each night create positive thoughts and emotions.
The mind can’t tell the difference between what is real and what is imagined, that is why every Olympic athlete does Mental Rehearsal everyday. [CLICK HERE for research on using visualization and mental rehearsal techniques.]
Instead of ruminating on all the things that didn’t go right during your day/week/year, use one or two of the following meditation exercises to fall asleep to.
So as you fall asleep, go through the 3-2-1 Reset process, Heart Coherence meditation or visualize your future self having achieved your goal.
Create oxytocin serotonin dopamine and the feeling state of caring, compassion and gratitude as you fall asleep. This way you’re steeping your body and mind in the chemistry of success and happiness for 8 hours instead of that chatter box of your critical inner voice. You have the power, the ability and the right to create the life you want.
You have the power, the ability and the right to create the life you want.
This process is a great meditation exercise that brings in mindfulness, bilateral stimulation for left/right brain coherence and that self-hug which creates dopamine, oxytocin, serotonin and endorphins in the brain which then steeps your cells in this biochemistry.
3) Breathe slowly and deeply 3 times.
2) Cross both arms in self-hug (you can tap or rub to increase feelings of nurturing).
1) One minute of quiet, inner stillness. If it’s helpful, recite a word (“gratitude”, “compassion”, etc.), visualize a candle flame, see the blue right above the wick or watch it gently flicker; focus your attention on the breathe going in and out of your nose or your lungs expanding and contracting.
5 Minute Recording of 321 Reset
Box Breathing – Navy SEALs use this technique to stay calm and focused in tense situations. It’s simple.
Inhale to a count of 4; hold 4; exhale 4; hold. Repeat
However, longer exhalations will elicit a stronger parasympathetic (relaxation) response. A variation of Box Breathing to more deeply relax the body that’s especially effective before sleep is 4-6-8 Breathing.
This breathing exercise is very simple:
Count to 4 as you slowly, easily and gently breathe in deeply
Hold for a moment
Count to 6 as you exhale, making sure you expel all the air
Hold for a moment
Repeat 8 times
Create a coherent state in about a minute with the simple, but powerful steps of the Heart Coherence Technique as created by The HeartMath Research Institute.
Using the power of your heart to balance thoughts and emotions, you can achieve energy, mental clarity and feel better fast anywhere. Use Heart Coherence especially when you begin feeling a draining emotion such as frustration, irritation, anxiety or anger. Find a feeling of ease and inner harmony that’s reflected in more balanced heart rhythms, facilitating brain function and increased emotional intelligence.
This process only takes 4 to 6 minutes and the effects can last up to 6 hours.
Step 1: Heart Focus
Shift your focus into the area of your heart.
This step is a powerful technique unto itself and can be used when you’re feeling overwhelmed by the day’s events or when you simply desire to be more connected with yourself.
Step 2: Slow Your Breathing
Imagine breathing in and out of your heart. Begin to breathe a little more slowly and deeply than usual, allowing five to six seconds for your inhale and exhale. As you slow your breathing, you are sending a signal to your body in general, and your heart specifically, that you are in a place that is safe, calm and comfortable.
Step 3: Activate a Positive Feeling
Make a sincere attempt to experience a regenerative feeling such as appreciation, compassion or care for someone or something in your life. The easiest way to do this is to think of a beautiful place you have been or to think of a very close friend or loved one.
The key in this step is to first create the feeling, to the best of your ability, and then to embrace the feeling, again to the best of your ability.
Your ability to sustain the feeling is what maintains the optimal conversation between your heart and your brain.
CLICK HERE For A Heart Coherence meditation recording and more information on the science behind this process.
4 Minute Recording of the Heart Coherence process
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