Quick Coherence® – Feeling Great in Just One Minute
If you want, you can feel great in just one minute. HeartMath Institute developed a technique called Quick Coherence®* that is easy and quick to use. The only thing you need to use this technique successfully, is your desire to feel better. If you somehow feel that you benefit from not feeling your best self, you won’t have the desire to feel great. You may say you’d like to feel great, but underneath you’d sabotage every effort to improve how you feel.
If you want, you can feel great in just one minute. Before we begin you want to check whether you really want to feel great. Do you allow yourself to feel great? Really?
If you’re ready for genuine improvement of your feeling-world, we can begin.
Who can better explain HeartMath’s Quick Coherence® technique than the Founder of HeartMath Institute himself? In their great little book Transforming Stress, The HeartMath Solution for Relieving Worry, Fatigue, and Tension, Doc Childre, together with Deborah Rozman, Ph.D. explains how to use this technique. When you practice it ten minutes a day, your feeling-world will improve guaranteed. Whether you use the technique ten times a day for one minute, or twice a day for five minutes, doesn’t matter.
Here we go:
“Step 1: Heart Focus
Focus your attention in the area of your heart. If this sounds confusing, try this: Focus on your right big toe and wiggle it. Now focus on your right elbow. Now gently focus in the centre of your chest, the area of your heart. (Most people think the heart is on the left side of the chest, but it’s really closer to the centre, behind the breastbone.) If you like, you can put your hand over your heart to help. If your mind wanders, just keep shifting your attention back to the area of your heart. Now you’re ready for the next step, Heart Breathing.
Step 2: Heart Breathing
As you focus on the area of your heart, imagine your breath is flowing in and out through that area. This helps your mind and energy to stay focused in the heart area and your respiration and heart rhythms to synchronise. Breathe slowly and gently in through your heart (to a count of five or six) and slowly and easily out through your heart (to a count of five or six). Do this until your breathing feels smooth and balanced, not forced. You may discover that it’s easier to find a slow and easy rhythm by counting “one thousand, to thousand,” rather than “one, two.” Continue to breathe with ease until you find a natural inner rhythm that feels good for you.
Step 3: Heart Feeling
Continue to breathe through the area of your heart. As you do so, recall a positive feeling, a time when you felt good inside, and try to re experience it. This could be a feeling of appreciation or care toward a special person or a pet, a place you enjoy, or an activity that was fun. Allow yourself to feel this good feeling of appreciation or care. If you don’t feel anything, it’s okay; just try to find a sincere attitude of appreciation or care. Once you’ve found a positive feeling or attitude, you can sustain it by continuing your Heart Focus, Heart Breathing, and Heart Feeling. It’s that simple.
In summary, to do Quick Coherence®, focus your attention in the area of your heart, imagine you are breathing slowly and gently through your heart to a count of five or six, and then – while continuing to breathe with ease and rhythm through your heart – re experience a positive feeling or attitude like care, compassion, or appreciation.
The three steps together take only a minute. That’s it – one minute to transform your life in that moment, which can help make your next moments a whole lot better.”
From: Transforming Stress, The HeartMath Solution for Relieving Worry, Fatigue, and Tension by Doc Childre and Deborah Rozman, Ph.D.
Fulfil Your Life
At Fulfil Your Life we use a combination of Quick Coherence®, The Sedona Method®, guided meditation and Life Coaching to help you achieve your dreams and fulfil your life. Your genuine desire to improve your feeling-world and your life is all that is needed to succeed.
To your very best self,
* What is coherence? ‘Personal coherence, also known as psychophysiological coherence, refers to the synchronisation of our physical, mental and emotional systems. It can be measured by our heart-rhythm patterns: The more balanced and smooth they are, the more in sync, or coherent we are. Stress levels recede, energy levels increase and our brain and what HeartMath calls the “heart brain” work together. It is a state of optimal clarity, perception and performance. HeartMath tools and technology have been scientifically proven to help us achieve personal coherence.
Global coherence refers to the mental, physical, emotional and spiritual well-being of the greater community of human beings acting in concert with their own hearts, each other and nation to nation in harmony with the living earth. HeartMath believes coherence is highly achievable globally when large numbers of people focus heartfelt intentions on a common goal.’ From: HeartMath Institute