Heart Focused Breathing
1. Sit, stand, or lie down. Close your eyes and relax.
2. Take a slow, deep breath in through your nose right down to your belly then slowly release your breath through your nose.
3. Place your hand over your heart and continue breathing in slowly and deeply for 5 seconds and out slowly for 5 seconds through your nose. If this is your first experience with heart centered breathing you may wish to breath into your chest area rather than your belly. Once you get a feel for the process you can switch to belly breathing.
4. Imagine that you are breathing in and out through your heart while thinking of someone or something that you love, a happy memory, or something that makes you feel good. Really focus your attention on those good feelings and let feelings of love, gratitude, or compassion, grow and radiate from your heart.
5. Continue breathing in for 5 seconds and out for 5 seconds while allowing yourself to become completely immersed in feelings of love, gratitude, or compassion, for 5 to 10 minutes.
When you are finished, sit quietly for a few minutes with the experience before moving forward with your day.
* Do Not participate in this practice while driving a vehicle or operating machinery.