Transcription
First step is to simply shift your awareness from your mind into your heart. It helps if you can gently touch your heart center physically. Gentle touch, physical sensation right over the heart center and your awareness will always go to the place where you feel the sensation. That's the key.
Second step, slow your breathing a little bit slower than typical. Maybe 5 seconds inhale, 5 seconds exhale. Because the only time you would ever slow your breathing and breathe in that way is when you feel safe. When you feel that you're in a place that's safe and you're not threatened and you're not vigilant of your surroundings. So you're telling your body you're in a place that's safe. Slow your breathing.
Third step, and this is the key, is to begin to feel the feeling that creates 0.1 hertz. Feel the feeling that sets up the coherence between your heart and your brain. At the Institute of Heart Math, their researchers have found that there are four key words that work almost 100% of the time for everyone. Appreciation for anything or anyone. Gratitude for anything or anyone. Care and compassion.