HEART RHYTHM MEDITATION
Heart Rhythm Meditation (HRM) is unlike the upward, transcendental
meditation methods the public is aware of; it is different in intention,
method and result.
1. Heart Rhythm Meditation is a downward
meditation, bringing down spirit and anchoring it in
your heart. HRM is especially designed to be practical in
everyday life. Whereas most meditations are a relief from the stress of life,
HRM is a rehearsal for life, the way you'd like to live it.
HRM actually increases your ability to handle stress.
This can be shown by a
Heart Rate Variability (HRV) instrument, which shows
precisely the condition of your heart, stressed or not.
Heart Rhythm Meditation is the only technique that develops such heart
awareness that you will actually feel your heartbeat. It has many
emotional benefits, and
2. Heart Rhythm Meditation is all about the heart.
The intention is to experience the mystics' saying,
"I am a part of all things and all things are a part of me."
HRM will not diminish your ego or turn off your mind. It puts your ego at the service of
your heart, which makes the ego stronger while more useful.
HRM quiets your mind by giving it something to focus upon: your breath and heartbeat.
Even more important, HRM gives relief to your heart by bringing up appreciation and
gratitude, without willfullness or struggle. It is an emotional meditation,
yielding joy and tenderness.
3. HRM has many personal benefits, but those are
side-effects. We do HRM primarily because of its effect upon our world. It makes us
courageous and creative in handling our problems. The heart gives us both power, and
guidance about how best to apply that power. HRM also creates openness and
cooperation, compassion and empathic insight.
The heart, in HRM, radiates peace, joy and love.
The world desperately needs these
qualities of the heart, and that motivates us to become what the world needs us to be.
Basic Steps in Heart Rhythm Meditation
Heart Rhythm Meditation is easy to learn, but it has a number of steps of
increasing difficulty and effectiveness, so it's best learned from a
The posture for Heart Rhythm Practice
is important. Take a moment to align your body. First, sit
up straight, so the stomach area is not folded. That allows you to take
a full breath. Second, put your shoulders back so that the heart
is not compressed as it is in a slouch. This will make the heart
easier to feel, not dampened.
2 Conscious Breath
Be aware of your breath.
Notice its pattern of inhale, and perhaps a pause, exhale,
and perhaps a pause. There is meaning in this pattern:
it reflects your emotional state.
By making the breath conscious, you open the door between the
conscious and unconscious mind.
Try to make the inhalation and exhalation
the same length, while centering in your heart.
This will balance your breath and make your heart rate rhythmic.
Notice your pulse anywhere you can feel it.
Keep your breath silent and smooth.
When you get to the usual end of your exhalation,
force your breath out for three more
seconds to get to the real "bottom" of your breath. Your effort
is rewarded by the energy of the full inspiration that follows.
Do not pause at the bottom; breathe in immediately.
5 Swinging Breath
Combine steps 3 and 4:
using your pulse as a counter, make your in and out
breaths each 6 counts long.
(The last 3 counts take your exhalation deeper than normal, as in Step 4.)
Your heart is now radiating magnetic waves of rhythm and harmony.
Look for your pulse throughout your body.
Try to lengthen your breath to 8 counts.
6 Hold Inhalation
After your lungs are full of air, pause and hold your
inhalation (never your exhalation).
While you're holding your breath, try to feel your heartbeat in your chest.
The longer you hold your breath, the "louder" your heartbeat will get.
Holding your breath in your heart will expand your heart magnetically
and you'll feel the power of this in your chest.
7 Square Breath
Take this breath pattern: exhale for 6 heartbeats,
inhale for 6 heartbeats, hold your breath for 12 heartbeats.
This is a perfect balance in the breath: in/out and moving/still.
It holds your concentration on your heart and gives you access to its power.
When you can do 10 breaths in a row, lengthen the breath to a 8-8-16 pattern.
Work up to 10-10-20.
(Chapter references in Living from the Heart.)
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