This process is a great meditation exercise that brings in mindfulness, bilateral stimulation for left/right brain coherence and that self-hug which creates dopamine, oxytocin, serotonin and endorphins in the brain which then steeps your cells in this biochemistry.
3) Breathe slowly and deeply 3 times.
2) Cross both arms in self-hug (you can tap or rub to increase feelings of nurturing).
1) One minute of quiet, inner stillness. If it’s helpful, recite a word (“gratitude”, “compassion”, etc.), visualize a candle flame, see the blue right above the wick or watch it gently flicker; focus your attention on the breathe going in and out of your nose or your lungs expanding and contracting.
Instructions To Download MP3s To Your Computer
iMac:
Press Play Button
When You See The Audio Player
Hold Down Command Key and Press “S” Key
Windows:
Right click on Play Button
Then click “Save Link As…”
When new window opens make sure save type is “MP3 Format Sound”
5 Minute Recording of 321 Reset
Create a coherent state in about a minute with the simple, but powerful steps of the Heart Coherence Technique as created through research by The HeartMath Institute.
Using the power of your heart to balance thoughts and emotions, you can achieve energy, mental clarity and feel better fast anywhere. Use Heart Coherence especially when you begin feeling a draining emotion such as frustration, irritation, anxiety or anger. Find a feeling of ease and inner harmony that’s reflected in more balanced heart rhythms, facilitating brain function and increased emotional intelligence.
This process only takes 2 to 3 minutes and the effects can last up to 6 hours.
Step 1: Heart Focus
Shift your focus into the area of your heart.
This step is a powerful technique unto itself and can be used when you’re feeling overwhelmed by the day’s events or when you simply desire to be more connected with yourself.
Step 2: Slow Your Breathing
As you slow your breathing, you are sending a signal to your body in general, and your heart specifically, that you are in a place that is safe, calm and comfortable.
Step 3: Activate a Positive Feeling
Make a sincere attempt to experience a regenerative feeling such as appreciation or care for someone or something in your life. The easiest way to do this is to think of a beautiful place you have been or to think of a very close friend or loved one.
The key in this step is to first create the feeling, to the best of your ability, and then to embrace the feeling, again to the best of your ability.
Your ability to sustain the feeling is what maintains the optimal conversation between your heart and your brain.
Instructions To Download MP3s To Your Computer
iMac:
Press Play Button
When You See The Audio Player
Hold Down Command Key and Press “S” Key
Windows:
Right click on Play Button
Then click “Save Link As…”
When new window opens make sure save type is “MP3 Format Sound”
Short Audio – 4 Minutes
Long Audio – 13 Minutes
Dr. Deborah Rozman – CEO of HeartMath
Quick Coherence Technique
As with any skill, you’ll find that the more you practice creating coherence between your heart and your brain, the easier it becomes to do so and find that inner balance. And the more you consciously practice this 2-step meditation, the more natural the experience of achieving coherence begins to feel to you.
With the growing level of ease in achieving heart-brain coherence, you’ll also discover your ability to sustain the connection between your heart and your brain for longer periods of time.
Finding inner peace and balance will be something you can begin to cultivate at will, allowing you to be more resilient when conditions in your life become more challenging and stressful. You can practice this technique anywhere and any time.
More Research Findings
In the new field of neurocardiology scientists have discovered that the heart possesses its own intrinsic nervous system — a network of nerves so functionally sophisticated as to earn the description of a “heart brain.” Containing over 40,000 neurons, this “little brain” gives the heart the ability to independently sense, process information, make decisions, and even to demonstrate a type of learning and memory. In essence, it appears that the heart is truly an intelligent system.
Research has also revealed that the heart is a hormonal gland, manufacturing and secreting numerous hormones and neurotransmitters that profoundly affect brain and body function. Among the hormones the heart produces is oxytocin — well known as the “love” or “bonding hormone.”
Science has only begun to understand the effects of the electromagnetic fields produced by the heart, but there is evidence that the information contained in the heart’s powerful field may play a vital synchronizing role in the human body.
Research has also shown that the heart is a key component of the emotional system. Scientists now understand that the heart not only responds to emotion, but that the signals generated by its rhythmic activity actually play a major part in determining the quality of our emotional experience from moment to moment.
As described next, these heart signals also profoundly impact perception and cognitive function by virtue of the heart’s extensive communication network with the brain.
Finally, rigorous electrophysiological studies conducted at the HeartMath Institute have even indicated that the heart appears to play a key role in intuition. Although there is much yet to be understood, it appears that the age-old associations of the heart with thought, feeling, and insight may indeed have a basis in science.
HeartMath products, tools and techniques are based on over 25 years of scientific research conducted at the HeartMath Institute on the psychophysiology of stress, emotions, and the interactions between the heart and brain. There are over 300 peer-reviewed or independent studies utilizing HeartMath techniques or technologies to achieve beneficial outcomes that have been published.
Article made available by The HeartMath Research Institute, LLC.
Read it in full at www.heartmath.com
Before falling asleep each night create positive thoughts and emotions.
The mind can’t tell the difference between what is real and what is imagined, that is why every Olympic athlete does Mental Rehearsal everyday. [CLICK HERE for research on using visualization and mental rehearsal techniques.]
Instead of ruminating on all the things that didn’t go right during your day/week/year, use one or two of the following meditation exercises to fall asleep to.
So as you fall asleep, go through the 3-2-1 Reset process, Heart Coherence meditation or visualize your future self having achieved your goal.
Create oxytocin serotonin dopamine and the feeling state of caring, compassion and gratitude as you fall asleep. This way you’re steeping your body and mind in the chemistry of success and happiness for 8 hours instead of that chatter box of your critical inner voice. You have the power, the ability and the right to create the life you want.
Ultimate Reset Hypnotherapy Package (5 Sessions)
Exclusive for Holistic Wellbeing Summit participants.
Transform the patterns that keep you stuck—at the subconscious level.
This exclusive for Holistic Wellbeing Summit participants is the 5-session experience
and is designed to help you release anxiety, reprogram limiting beliefs, and create lasting emotional and mental change.
Each session builds on the last, guiding you through a deep reset so you can think, feel, and respond to life in a completely new way.
WHAT TO EXPECT DURING THE ULTIMATE RESET PROGRAM: This 5-session program is your roadmap to meaningful change.
It can be scheduled weekly or every other week. Each session builds on the last,
equipping you with tools, strategies, and insights that empower you to create lasting change in both your personal and professional life.
While the Ultimate Reset Program is 100% customized to meet your individual goals, needs and healing, here’s an idea of what you can expect:
1: Rapid Anxiety Relief
We’ll tackle the fears and anxieties that hold you back, replacing them with strategies to maintain vibrant health and well-being.
2: Deep Healing
Often times we block ourselves from success due to the hurt, pain and wounding we’ve experienced during life.
In this remarkable session, you’ll heal the pain you’ve been holding onto, even early childhood trauma.
3: Joy and Confidence Toolbox
I’ll provide you with a personalized toolbox of resources, routines, and practices designed to quickly elevate your well-being and hold it steady.
You’ll leave this session with mental and emotional breathing room.
4: Finding Your True Purpose
In this session you’ll reconnect with who you really are and what truly matters to you.
Together, we’ll work through exercises that help you uncover your values, strengths, and dreams.
5: Create Empowering Habits
In this session, we’ll focus on building habits that align with your goals and support your overall well-being.
Summit Special:
Regularly $700 — available for $500 CLICK HERE
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Disclaimer
The information and guidance given by Craig Meriwether CHT-CMS and Arizona Integrative Hypnotherapy (AZIHT) and the content found at www.craigmeriwether.com are not intended to diagnose, treat or cure any disease or illness. If you are unsure about the suitability of these recordings, please consult a medical professional before listening.
You need to be sensible about listening and participating with these hypnosis inducing techniques audio recordings and videos. These recordings will help you achieve a deep relaxed state, a state of deep meditation, down in the restful brain wave states of Alpha and Theta (even Delta/sleep).
DO NOT listen to these hypnotherapy recordings when driving a car, operating a machine, or doing any activity that requires your full focus and attention.
Be sure to get medical advice if you have epilepsy or another neurological condition or suffer from a mental illness; deep relaxation or the suggestions in the audio content may have adverse effects under these conditions.
** PLEASE READ THE FULL DISCLAIMER HERE
