Hand on Heart Meditation
Daily stress can introduce plenty of challenging situations that can be difficult for us to react skillfully to.
If we practice the following exercise, we’ll be able to more easily touch our sense of calm in distressing moments.
Practice this for 15 minutes a day (you can do it quickly multiple times throughout the day to accumulate 15 min) to develop inner strength + resilience.
If we practice the following exercise, we’ll be able to more easily touch our sense of calm in distressing moments.
Practice this for 15 minutes a day (you can do it quickly multiple times throughout the day to accumulate 15 min) to develop inner strength + resilience.
1. Close or relax your eyes. Place your hand on your heart. Mindfully feel the warm touch of your hand on your chest.
2. Mindfully breathe, in 1-2-3-4 out 1-2-3-4-5. Focus on the area of your heart as you breathe more slowly and deeply.
3. Think of something you appreciate, such as close friend or loved one, animals that inspire you, or an accomplishment you're proud of. Allow yourself to really feel this positive emotion. Another way to do this meditation is to think of a time where you felt loved, when you were safe, or when you felt cherished by another being. This could be a heart-warming moment with a parent, sibling, friend, teacher, or a favorite pet.
4. Allow the positive emotions of your memory to warm your body, washing away any stress and negativity. Continue to breathe, and try to hold this feeling for as long as possible. The more you practice this exercise, the more instantaneous and long-lasting the effects will be.
5. When satisfied, gently return your focus to the present moment. Did you feel any changes in your body from this practice?
2. Mindfully breathe, in 1-2-3-4 out 1-2-3-4-5. Focus on the area of your heart as you breathe more slowly and deeply.
3. Think of something you appreciate, such as close friend or loved one, animals that inspire you, or an accomplishment you're proud of. Allow yourself to really feel this positive emotion. Another way to do this meditation is to think of a time where you felt loved, when you were safe, or when you felt cherished by another being. This could be a heart-warming moment with a parent, sibling, friend, teacher, or a favorite pet.
4. Allow the positive emotions of your memory to warm your body, washing away any stress and negativity. Continue to breathe, and try to hold this feeling for as long as possible. The more you practice this exercise, the more instantaneous and long-lasting the effects will be.
5. When satisfied, gently return your focus to the present moment. Did you feel any changes in your body from this practice?