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This process from the HeartMath Institute is known to support our sleep, immune system, nervous system, and optimal health and wellness. Presented by Pamela Stokes, host of Move Into Coherence podcast.

Length 3 minutes 24 seconds.

Begin by sitting with your feet flat on the floor, without crossing your legs or arms. Allow your spine to be long. Notice your breathing. Then, allow the breath to come into a slow rhythm of 6 seconds in and 6 seconds out. Breathing gently, with eyes closed or gazing softly at the floor. Now bring your awareness to your heart area. Imagine your heart in the center of your chest. It has a front, back, and sides. Now imagine your breath, 6 seconds in and 6 seconds out, flowing in and out of your heart. Imagine your whole heart breathing, slowly and gently. It may help to place your hands on top of your heart area.

Continue to breathe this way, 6 seconds in and 6 seconds out, in and out of your heart. Your whole heart. Now, remember a moment, a person, a pet, or a place that brings up a pleasant emotion, such as happiness, wonder, awe, or joy. Allow yourself to feel it in your body and continue breathing 6 seconds in and 6 seconds out, through your heart. Enjoy the sensations of this pleasant emotion while you breathe gently in and out of your heart. 6 seconds for the inhale, and 6 seconds for the exhale.

Slowly bring your attention back to the room. Return to regular breathing. Gently open your eyes and let your soft eyes wander and then your head follows. Your eyes wander and your head follows. Your eyes move and your head follows where your eyes lead. Bringing yourself back to the present moment in the room that you’re in.

Remember this feeling as you move into your day. Thank yourself for doing this!


  1. Sit with feet flat on the floor with nothing crossed, and a long spine.
  2. Breathe in gently for 6 seconds and out for 6 seconds.
  3. Imagine the breath moving in and out through your heart.
  4. Recall a place, person, pet, or memory that makes you feel a pleasant emotion: happiness, joy, wonder, awe, etc.
  5. Continue breathing through your heart as you allow yourself to feel the pleasant emotion. 6 seconds in and 6 seconds out.
  6. Stay with the memory and your breathing, and notice how you feel in your body.
  7. Continue for another minute.
  8. Return to regular breathing and remember how you feel in your body.
  9. Orient yourself back into the room by allowing your soft eyes to lead and your head to follow where your eyes lead, for about 10 seconds.
  10. Enjoy!


This process is from the Heart Math Institute and has significant scientific data to support its benefits to the nervous and immune systems and has been shown to reduce stress and create a feeling of belonging.

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