This meditation is a powerful technique that will allow you to shift from stressed-out to instant inner peace and calm. The technique cultivates heart-brain coherence — what athletes call being in “the zone” — and is appropriately called the Quick Coherence® Technique and has been refined into two simple steps that you can do right now — wherever you are.
Independently, each of the following steps sends a signal to your body that a specific shift to peace and calm has been put into motion. Combined, the steps create an experience that takes us back to a natural inner harmony that existed in our bodies earlier in life, before we began to separate our heart-brain network through our conditioning.
Steps for Quick Coherence®
Step 1: Heart Focus & Steady Breath
Heart Focus. Shift your focus into the area of your heart, and begin to breathe a little more slowly than usual, as if your breath is coming from 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. 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 and it’s okay to turn your attention inward.
Step 2: Activate a Positive Feeling
Activate a Positive Feeling. Make a sincere attempt to experience a regenerative feeling such as appreciation 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.
As with any skill, you’ll find, I think, that the more you practice creating coherence between your heart and your brain, the easier it becomes to do so and find that inner balance. And the more you consciously practice this 2-step meditation, the more natural the experience of achieving coherence begins to feel to you.
With the growing level of ease in achieving heart-brain coherence, you’ll also discover your ability to sustain the connection between your heart and your brain for longer periods of time. Finding inner peace and balance will be something you can begin to cultivate at will, allowing you to be more resilient when conditions in your life become more challenging and stressful. You can practice this technique anywhere and any time.