CULTIVATING CALM

The Calm and Happy Heart

Tapping the wisdom and power
of our heart energy...
-Paul Pearsall, Ph.D
Background. "The common emotions such as tension, frustration, and sadness can trigger a drop in the blood supply to the heart." (Childre & Howard, 1999, p. 54). This is because, when we're under stress, the body assumes its survival is threatened. It releases adrenaline into the bloodstream which, by way of the brain, activates the body's fight or flight response, which immediately prepares our large muscles to take life-saving action. This emergency response happens frequently, and in many of us, becomes chronic in response to our everyday stressful thoughts and feelings. As a result, our heart's beating rhythm (heart rate variability) becomes chaotic.

All the operating systems of the body - circulatory, nervous, respiratory, digestive, excretory, etc. - are entrained or modulated by our heart action. If we're frequently or chronically stressed, our overall functional level is reduced. If we're coherent in heart and calm of mind, our overall functional level is enhanced. Since the heart's electromagnetic field far out-powers and out-ranges that of the brain or any other body system, and since calming the heart calms all other body systems, LET US CHOOSE CALMNESS OF HEART.

PROBLEM SOLVING WITH A CALM HEART

When you're stressed by a problem, here's a heart-calming activity based on an Institute of HeartMath approach to heart coherence. (For more detail, see my book, "Feeling Free!", pages 77 to 80.)

1. Think of a problem or stressful situation that's troubling you.

2. Place one hand over your heart in the "pledge of allegiance" position.

3. Visualize and feel energy radiating from the palm of your hand deep down into your heart area.

4. Tune into and feel the warmth under your hand; you may even sense the warmth of your heart.

5. Breathe deeply into your heart, centering yourself securely there.

6. Remember a feeling of love, appreciation or gratitude, and focus on that feeling for a minute, or two.

7. Aloud or silently, repeat the following EFT-type affirmation at least three times:
"Even though I have this problem, I completely love and appreciate myself."

8. Keep your mind focused on your problem while your hand centers you in your heart.

9. Now, silently repeat the affirmation till you feel an energy shift or release - a sigh, softness, a little shake…And then to finish…

10. With hand still over heart and head held steady, slowly scroll your eyes upwards from the floor all the way to the ceiling. Your eyes may be open or closed for this eye-roll, whichever is more comfortable.

11. Take another slow, deep breath; exhale and relax completely, noticing the comfort of calmness.

12. Revisit your problem or stressful situation. You may now have a more calm, clear and balanced view.

| choosing | calm breath | relaxation response | calm heart |
| walking meditation | joy of hugging |
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Updated February 26, 2006