Put Your Hands on Your Heart
When you are super busy, and you feel overwhelmed by your to-do list and stressed out by taking care of work, family, and all of your commitments, you can reset yourself. Just stop and focus on your breath for a few minutes. Breathing is something we do all the time, and intentional breathing has the power to calm the mind, relax the body, and get you back on track.
When you put your hands on your heart it’s like giving yourself a hug: Try these steps to bring yourself a sense of calm:
Find a quiet space. Choose a spot where you won’t be disturbed.
Dim the lights or light a candle to create a calming atmosphere. Close your eyes and relax.
Sit or lie down in a comfortable position.
Set an Intention. Think of a word or phrase that brings you peace, like “calm,” “love,” or “peace.” Let this intention guide your focus.
Place both of your hands over your heart.
Inhale through your nose for a count of four, hold for two, and exhale slowly through your mouth for a count of six. Repeat this a few times.
Imagine the warmth from your heart radiating outward, filling your entire body.
When you are calm and complete, give yourself a little hug.
Extend that feeling to those around you when you leave the room.
Just a few minutes of this practice can shift your energy and help you feel grounded. I like to do a heart-centered meditation in the morning to set a positive tone for the day. You can also end your day feeling calm by doing this meditation at night to unwind.
The good thing about any kind of breathing is that you have access to it at any time that you need it. Whether you’re stressed, in overwhelm, or unable to unwind, you can always tap into your breath - anywhere and anytime.
