Pause Practices
in all
3 Centers:

The Welcoming Practice

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Heart Coherence

If you’re feeling shut down and hardened, Heart Coherence practice supports softening your heart to yourself and others. Numerous studies have shown that heart coherence is an optimal physiological state associated with increased cognitive function, self-regulatory capacity, emotional stability and resilience.

Heart Coherence Audio:

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Embodiment Practice

Any time you have a stressful event or conversation, your body reacts. Your jaw may tighten, neck gets stiff, solar plexus fires with anxiety. This practice is counterintuitive in that rather than avoid the discomfort, you drop into the center of it. You may feel nothing at all…this is normal. We aren’t conditioned to feel sensation in our body. (I had no idea what people were talking about when they first asked me to feel these sensations in my body). With time, you begin to learn to notice your body and it can be an excellent resource.

Meditations to
Open the Heart:

Tonglen Meditation Intro:

Tonglen Practice:

Me-We Meditation: Opening to our Interconnection with Others

Meditations to
Ground You

Body Scan Meditation

We are responsible for the atmosphere we bring into a room. Once you ground, expand your personal space.

This meditation is designed to help you feel less isolated and contracted into a fearful, protective place:

3 Minute Meditation:
If you don’t have a lot of time, this meditation can ground you.

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