Heartbeat Drumming
Materials Needed
Feeling
Withdrawn
How to Do It
Sit quietly and place your hands over your heart. Feel your heartbeat and then begin to tap or drum a rhythm that matches its pace on your lap or a nearby surface. As you tap, imagine your heartbeat syncing with the world around you, each beat drawing you closer to re-engagement. Gradually, change the rhythm to something more lively and energetic, symbolizing your shift from withdrawal to connection.
Why It Works
Drumming along with your heartbeat is a way to reconnect with your own body’s natural rhythm and the world around you. The act of changing the rhythm as you go symbolizes taking control of your emotional state and moving toward engagement.
Guided Practice
Sit or stand comfortably and take a few deep breaths, feeling the weight of your body supported by the ground. As you breathe, notice any sensations of tightness or discomfort. Imagine your breath moving into these areas, creating space and softness.
Allow yourself to remain seated comfortably, deepening your focus with each breath, feeling your body relax and your mind settle. When you're ready, bring your hands to your chest, just above your heart. Begin to gently tap with your fingertips, mimicking the rhythm of a heartbeat. Notice if you feel a connection between the tapping and your actual heartbeat, or maybe a different rhythm emerges.
As you continue to tap, bring your awareness to the sound and sensation of your fingers on your chest. You might feel a gentle vibration through your body, or perhaps a subtle warmth under your fingertips. Allow this rhythmic tapping to ground you, connecting you to your own heartbeat, to the pulse of life within you. Let the rhythm be steady and soothing, creating a sense of calm and presence.
Imagine with each tap, you are sending a wave of energy through your body, aligning with the natural rhythm of your heart. Perhaps an image arises, like the beat of a drum echoing in a vast open space, or the gentle pulse of a star in the night sky. Allow yourself to explore these sensations and images, noticing how they shift and change with each breath and tap. There’s no need to force or control—simply be present with the rhythm you’ve created.
As we move toward the end of this practice, begin to slow down the tapping until your hands come to rest on your chest. Feel the stillness that follows, the quiet space that you’ve created within yourself. Maybe you notice a sense of calm or a gentle pulsation under your hands, or maybe something else entirely. Take a few deeper breaths, grounding yourself back in the present moment. When you're ready, slowly open your eyes, carrying with you the sense of calm and connection that this practice has cultivated.