Heart-Centered Breathing
Materials Needed:
To Support Feeling:
Worthless
How to Do It
Place both hands over your heart and take slow, deep breaths. As you inhale, imagine breathing in compassion and warmth. As you exhale, let go of feelings of worthlessness.
Why It Works
Focusing on the heart area while breathing deeply can help cultivate a sense of self-compassion and emotional balance, countering feelings of worthlessness.
Guided Practice
Take a moment to find a place where you can be still and uninterrupted. Begin to settle into a sense of calm, noticing the space around you and how it feels to be here right now. Perhaps there's a gentle awareness of your body as it rests, or a feeling of support from the ground beneath you.
Place one hand over your heart, feeling the rise and fall of your chest with each breath. Notice the sensations under your hand—perhaps a gentle warmth, a rhythmic pulsing, or a calming vibration. As you continue to breathe, imagine each inhale drawing in a soft, warm light into your heart space. Visualize this light expanding with each breath, filling your chest and radiating outwards. You might notice a belief about your capacity for love or feel a familiar sense of comfort and safety. Allow these sensations and thoughts to flow naturally, staying present with each breath. Notice what belief or insight arises as you breathe into your heart center. Is there a familiar pattern of self-care or self-criticism? Explore these sensations fully, allowing the breath to soften and release any tension or resistance. When you feel ready, gently release your hand and take a few more deep breaths, allowing the warmth and light to settle throughout your body. Notice how your body feels now—whether there is a sense of openness, peace, or perhaps a deeper connection to your own heart. Allow yourself to stay with this feeling for a few moments, enjoying the sensation of inner warmth. When you are ready, gently open your eyes, carrying this sense of heart-centered awareness with you into your day.