There is no panel matching the key "Alert"
There is no panel matching the key "MicroAlert"

Renewal Center Banner

How to Lead a Quick Coherence Centering Practice


Prompt for Leading a Heartmath 1-2 Minute Quick Coherence Centering Practice:  

Let’s begin our centering with finding a comfortable and steady seat. Uncross your legs and arms and feel your feet grounded on the floor (pause) your body aligned in the chair (pause), your eyes softly lowered (pause), and your mind resting in ease. 

Tune in to your body as a whole (pause). Start to notice where your body might be holding on...holding tension. Send release to any area that might be in need of more flow (pause). 

I invite you now to focus in the area of your heart (pause). Feel the heart space relax and soften. If it’s helpful, you can place your left hand on your heart and feel your gentle heartbeat (pause).

Now, I invite you to place your right hand on your belly. Feel the breath and belly rise on inhale and recede on the exhale. Find your own natural rhythm of your breath. (pause). Feel the rising and the falling of the breath like a gentle breeze through an open window or a wave washing the shore.  Balance the inhale with the exhale – being mindfully aware of your breath in this moment. (allow silence for one minute as they continue to breathe).

In a moment we are going to transition back to this space – take your time - and bring that sense of calm or ease back with you as you return. (Allow them time to return).  

(Ask them to describe how they feel. Mention that it only takes a short time to center and that the benefits often include a greater sense of calm, focus and clarity).

Prompt for Leading a Heartmath 3-5 Minute Centering Practice: to include a Heart feeling

Let’s begin our centering with finding a comfortable and steady seat.  Uncross your legs and arms and feel your feet grounded on the floor (pause) your body aligned in the chair (pause), your eyes softly lowered (pause), and your mind resting in ease. 

Tune in to your body as a whole (pause). Start to notice where your body might be holding on…. holding tension. Send release to any area that might be in need of more flow (pause). 

I invite you now to focus in the area of your heart (pause). Feel the heart space relax and soften. If it’s helpful, you can place your left hand on your heart and feel your gentle heartbeat (pause).

Now, I invite you to place your right hand on your belly. Feel the breath and belly rise on inhale and recede on the exhale. Find your own natural rhythm of your breath.  (pause). Feel the rising and the falling of the breath like a gentle breeze through an open window or a wave washing the shore. Balance the inhale with the exhale – being mindfully aware of your breath in this moment. (allow silence for one minute as they continue to breathe).

As you continue to breathe in this way, I invite you to bring to your mind a feeling of care (or gratitude, kindness etc.) for someone of something in your life.  It could be a family member, a pet, a favorite place. Generate that feeling of care now (pause). Move from thinking this caring thought to feeling the care. (pause). Let that care wash over you as you continue to breathe easily and naturally.   

In a moment we are going to transition back to this space – take your time - and bring that sense of care and calm back with you as you return. (Allow them time to return).  

(Ask them to describe how they feel. Mention that it only takes a short time to center and that the benefits often include a greater sense of calm, focus and clarity.)

Take Action