Heart-Full Connection Daily Practices
Pause - Connect - Breathe - Move - Nourish - Create - Play - Vision - Appreciate
There are a number of theories of how to live a balanced and happy life; and while I don’t purport to know what works for everyone, I can share the key elements that play a factor in my own life.
For me it always starts with the pause… & a connection in to myself - and all of the aspects of my being. There are a number of ways to pause. To create stillness and to check in. You can do it in a moment, or you can sit for hours.
A daily pause and connection to self has been at the heart of my wellness journey - ever since I first discovered my breath and the ability to still my mind back in 2008.
Beyond the pause, connection and meditation; the other key elements I incorporate in my life are movement, nourishment, creativity, play, visioning and appreciation.
Incorporating these 9 elements in my life keeps me fulfilled, balanced and happy.
Recently I learned of MVI - Minimum Viable Interventions that we can undertake to move us towards greater happiness in a fulfillment in our lives. Below I share some of the daily practices I undertake, which you might like to consider for your own life.
CONNECTION TO ALL ASPECTS OF SELF:
I conceived of the idea for the Heart-Full Connection Butterfly after realising a connection between yogic philosophy and the Hoffman Process’ Quadrinity Model.
I’ve chosen the butterfly, which represents spiritual growth and transformation, symbolising the soul's journey from limitation to liberation. The butterfly encourages us to shed old patterns, beliefs and behaviours, emerging more enlightened and aligned with our true selves. A reminder that through patience, trust and inner work, we can achieve remarkable growth and transcendence.
I’ve created the butterfly’s wings out of hearts. With each aspect representing a different dimension of our being - the Physical and Energetic bodies, the Intellectual, Emotional and Higher Selves.
Pause, Connect & Breathe
PAUSE
Pausing is crucial for maintaining balance and happiness, as it allows us to step back from the demands of daily life and reconnect with our inner selves.
Prioritising moments to pause will reduce stress, help clear your minds, and help you gain perspective, mental clarity and foster emotional resilience.
Pausing allows you an opportunity to reflect, connect in, breathe deeply, reset intentions and ensure our actions align with our values.
By incorporating regular pauses into our routine, we create space for mindfulness, self-awareness, and a deeper sense of peace and contentment, essential for a balanced and fulfilling life.
As for what you do in your Pause - it comes down to the time you allot. If you only have a few minutes, I recommend you connect in or connect to your breath. If you have more time, take a meditative walk in nature, or consider intuitive journalling to allow messages from within to emerge.
Stilling the mind through practices such as meditation or deep breathing exercises allows us to become more attuned to our body's needs & this heightened awareness can lead to better self-regulation, improved decision-making, and a greater sense of emotional balance.
CONNECT
Connecting in to my heart and my inner knowing through meditation remains the most profound practices I have come across.
As a student of meditation for some 16+ years, I have tried a wide range of practices, and I have shared a few of my favourite practices here.
Ultimately, meditation is subjective and what works for me is not necessarily what will work for you. Thus I have provided a range of different practices that you might like to try.
In recent times, I have discovered a meditative approach that connects with me both experientially & practically more than any other practice I’ve done.
This (Heart-Full Connection Meditation) is now at the heart of all of my practices.
It provides a daily connection into every aspect of my being and provides an abundance of wisdom and information when I stop and listen.
If you can prioritise more time for yourself, I encourage you to consider how to bring some of these other aspects into your life to create more abundance and happiness.
Some of the scientifically backed benefits of meditation include:
If you would like to try a broader selection of practices, I highly recommend the free Insight Timer App (or if you have the paid version, you can find meditations I love, here)
Some of the many benefits of meditation
Reduces stress
Improve emotional health
Enhance focus and concentration
Promote better sleep
Support cardiovascular health
Reduce symptoms of anxiety
Boost immune system
Decrease symptoms of depression
Reduce pain perception
Improve memory and cognitive function
Increase emotional intelligence
Enhance overall well-being
8 min Heart-Full Connection
Daily Check-In
8 min - daily check-in walking you through the physical and energetic body; intellect, emotional and wisdom self and connecting into your heart energy.
Use this as a daily check in, ideally first thing in the morning and then journal the key messages from self afterwards.
11 min Heart-Full Connection
Daily Check-In
11 mins - daily check-in walking you through the physical and energetic body; intellect, emotional and wisdom self.
For best results, use this as a daily check in. Do this short meditation first thing in the morning and then journal the key messages from self afterwards.
20 Min iRest Yoga Nidra for Inner Strength
This iRest Yoga Nidra is to support you in finding your own inner strength and resolve.
You can practice this sitting or lying down. If lying down, you may like to place a folder blanket under your knees to help the back soften and another under your head.
35 Min Yoga Nidra - Through the Chakras
This iRest Yoga Nidra is journey through the chakras (energy centers), that guides you into deep relaxation by focusing on the body's seven main chakras.
As you journey through each chakra, from the root to the crown, you bring awareness and balance to these vital points, promoting physical, emotional, and spiritual harmony. This meditative exploration helps release blockages and enhances your overall well-being, leaving you feeling rejuvenated and centered.
As a 35 minute practice, I recommend lying down. Place a folded blanket or bolster under your knees to help the back soften and another under your head.
30 Min Yoga Nidra - Focused on Wisdom Body
This iRest Yoga Nidra journeys through heart felt desire, body sensing, breath sensing, your emotions and thoughts.
As a 30 minute practice, I recommend lying down. Place a folded blanket or bolster under your knees to help the back soften and another under your head.
5 Minute Mindfulness Meditation
Adopt a posture that is both comfortable and sustainable for a few minutes
You may choose to sit or lie down for this practice. Set your time for 5 minutes. Bring your awareness to an anchor: Choose to focus on either sensations or movements in your body, your breath, an image you find powerful or calming, or tuning into the ambient sounds around you. Allow your mind to focus on this anchor.
When you notice your mind wander, which it will (and is both normal and to be expected), gently guide your awareness back to the anchor.
Repeat the process of focusing your attention, noticing your mind wandering and returning your awareness to your anchor until the timer ends.
Set an intention to practice this simple mindfulness meditation every day.
BREATHE
Quite literally, I believe the breath is our super power.
It provides us the only direct link to our autonomic nervous system (ANS) the part of our body that controls involuntary bodily functions, such as heart rate, digestion, and respiratory rate. The ANS helps maintain homeostasis by automatically regulating these functions in response to internal and external stimuli, ensuring the body's internal environment remains stable and balanced.
You’ve probably heard about ‘fight or flight’ (our sympathetic nervous system). When somebody stays in the sympathetic fight-or-flight mode due to chronic stress, several chemical changes occur that are detrimental to our bodies ability to stay in homeostasis. Over a prolonged time this can result in long term impact to our physical, mental and emotional states.
Simply slowing down our breath and extending our exhalations longer than our inhalations sends messages to the body to switch from our sympathetic (fight or flight) back into our parasympathetic nervous system (rest & digests).
If fact, our breath is the only part of our autonomic nervous system that we can control – thus – your breath is your super power.
Breath practices offer numerous benefits for both mental and physical well-being:
Reduce stress and znxiety
Enhance focus and concentration
Promotes Relaxation
Improve emotional regulation
Boost lung capacity and respiratory health
Support better sleep
Lower blood pressure
Enhance self-awareness
Balance the nervous system
Improve Heart Rate Variability (HRV)
The following are some specific breath practices that resonate for me. I encourage you to give each of them a try over a week and see which you most connect with.
Equal Breath Counting
Sit or lie in any comfortable meditative posture
Gently closer your eyes or softly lower your gaze
Inhale slowly and evenly to the count of 4
Exhale slowly and evenly to the count of 4
This concludes one round
Continue for another 5 rounds
Box Breath
5 min instructional breath technique for box breath (also known as square breathing)
4-4-6-2 Breath
A 3 min instructional breath technique for an alternate version to Box Breath.
In the 4-4-6-2 Breath the extended exhalation may promote deeper relaxation, reduced anxiety and increased calmness by further activating the parasympathetic nervous system.
3-Part Diaphragmatic Breathing
Practice anytime - especially useful in situations of high stress or anger to calm nerves.
For a more relaxing effect, you may want to lengthen the exhales to twice as long as the inhales.
Breath Counting Down
Counting the breath can provide an easier starting point for practicing meditation. Focusing on the breath helps you become aware of the tendency the mind has to jump from one thought to another and the simple discipline of catching your thoughts and turning them back to your breath helps develop mindfulness.
To do this meditation, adopt a posture that is both comfortable and sustainable for a few minutes.
Set your time for 5 minutes.
Begin at a chosen number (like 50) and start counting down with each inhalation and with each exhalation. For example, breathing in (silently repeat, 50), breathing out, 49; breathing in, 48, breathing out 47
Aim to keep your breathing even and natural.
When you notice your mind wandering, gently turn your attention back to your breath and start again from the top.
Be gentle with yourself and when you notice your mind wandering, that is the act of meditation, becoming aware of the thoughts and returning to your point of focus (in this case, your breath)
Alternate Nostril Breathing
This is a practice that can bring a sense of balance to the breath, brain, and body. For many, it has a calming effect and improves concentration and mental clarity.
An alternative way to practice Alternate Nostril Breathing is to not use your hands, but rather envision your breath entering and exiting through the nostrils.
Note: Avoid while suffering from colds, flu, allergies or fever. This breath practice may not be comfortable or possible with a deviated septum
Bee Breath
Sit in any comfortable meditation posture with hands resting on the knees.
Close your eyes or softly lower your gaze, relax whole body. Lips should remain gently closed with the teeth slightly separated throughout the practice
Raise the arms sideways and bend the elbows, bringing the hands to the ears. Use the thumb to cover the ears. Place hands on face as shown in the photo to cover the eyes and sinuses.
Close the eyes. Inhale through nose and exhale slowly and controlled while making a deep, steady humming sound like that of the bee
Do 5-10 rounds in the beginning, and increase to 15 over time
Exert caution or do not practice if you have low blood pressure or tendency toward dizziness
Move, Nourish…
MOVE THROUGH CONSTRICTION
Constriction is the act of tightening or narrowing. It can be physical, emotional, mental or spiritual… and you might feel constriction in your breath, body, thoughts or actions.
Constriction can be caused by stress from life transitions & personal challenges, disconnection from our inner selves (our inner heart’s whisper), repression or physical injury like an accident or an illness (though physical constriction usually goes much deeper than physiology).
We can move through constriction in 3 steps:
Awareness (connecting to your body, breath and emotions)
Reflect on the constriction - what are the primary messages you’re receiving from your physical, energetic and emotional bodies?
Authentic Expression
Recommended practices to help you move through constriction
Meditation
Breathwork
Journalling & Svadhyaya (Sva – self, dhyaya – study)
Journal directly to prompts – or journal intuitively by coming into a meditative state and asking your higher self what you need to know in this moment
Mindfulness - Staying present in the moment. Noticing thoughts and letting them go; coming back to the present moment experience.
Connecting & sharing with others
Art and creativity - Expressing yourself through art, music, or dance
Physical mind-body practices like Yoga, Tai Chi, Qi Gong
Grounding / nature connection
Energy work: (Reiki, acupuncture, chakra balancing, etc)
Affirmations and mantras
EFT – (Emotional Freedom Technique – aka tapping)
Writing & burning
Yelling, bashing and using our energy to release feelings of frustration, anger, etc
Finding our voice and expressing our truth in our relationships
Physical Movement - Mind/Body Practices
Physical mind & body practices like yoga, tai chi and qi gong, walking meditations and forest bathing all help to promote physical health, mental clarity, and emotional well-being. Engaging in regular physical activity also helps release endorphins, reduce stress, and improve mood, supports cardiovascular health, strengthens muscles, and enhances flexibility, contributing to overall vitality and longevity.
Daily movement is one component of helping us move through constriction to feel more balanced and happy.
Nourish
Nourishment is vital for maintaining balance and happiness… and it encompasses much more than the food we eat. It’s also the care we give to our mind, body, and spirit. Consuming a balanced diet rich in nutrients fuels our bodies, supports immune function, and enhances energy levels, while nourishing our minds with positive thoughts and learning fosters mental well-being. Emotional nourishment, through meaningful connections and self-care practices, cultivates inner peace and joy. Prioritising all aspects of nourishment lays the foundation for overall health, harmony, and lasting happiness.
Create, Play…
Create
There is both artistic & imaginative creativity… (Writing, drawing, painting, singing, acting, problem solving)…
And there is quantum creativity… the idea that we create our own reality through the power of thought and imagination.
Both are important!!
Artistic & imaginative creativity is essential for maintaining balance and happiness. Creativity allows us to express ourselves, explore new ideas, and solve problems in innovative ways. Engaging in creative activities, whether through art, music, writing, dancing or other forms of expression, nurtures our emotional well-being and provides a healthy outlet for stress and anxiety.
Creativity also stimulates the brain, enhances cognitive function, and fosters a sense of accomplishment and purpose. By making time for creative pursuits, we can enrich our lives, cultivate joy, and maintain a harmonious balance between our responsibilities and personal fulfillment.
Creativity & imagination can also be used to create new realities. Thought creates reality (think about it - every physical thing that man has created started out as a thought). Thoughts are a form of energy… and ‘Where attention goes, energy flows’.
The universe responds to our dominant thoughts and emotions and brings circumstances that align with our internal mental state; thus the images we hold in our mind about ourselves and our lives directly shape our experiences and outcomes in the physical world.
Land of Plenty Meditation
This meditation is inspired by the style of William Whitecloud, who emphasises connecting with your higher self, aligning with your true desires, and embracing abundance in life.
This type of meditation encourages you to focus on your creative potential and to manifest from a place of trust and alignment with your inner guidance.
Creative Expression Exercises
Try either
Line Drawing and/or Whimsical drawing & colouring or painting; or
Neurographica
Neurographica is an expressive, therapeutic art form and method developed by Russian psychologist Pavel Piskarev in 2014. It combines elements of art therapy, psychology, and neuroscience to help individuals process emotions, reduce stress, and solve problems creatively.
Key Concepts and Steps:
1. Drawing Neuro Lines: Start by drawing freeform, intuitive lines on paper. These lines are meant to be unstructured and spontaneous, representing neural pathways.
2. Connecting and Smoothing: Where lines intersect, round off the angles to create smooth, flowing connections. This process symbolises the smoothing of cognitive and emotional edges.
3. Adding Elements: Additional shapes and lines can be incorporated to represent different thoughts, feelings, or aspects of the issue being addressed.
4. Colouring: Colour is added intuitively, allowing further emotional expression and engagement with the artwork.
Play
Play brings joy, relieves stress, and nurtures our inner child. Engaging in playful activities, whether through games, sports, or simply being silly, stimulates creativity, fosters social connections, and enhances our overall well-being. Play breaks the monotony of daily routines, offering a refreshing mental break that rejuvenates the mind and body. By incorporating play into our lives, we can tap into a sense of freedom and spontaneity, promoting emotional resilience and a balanced, happier life.
Vision and Appreciate
Vision
Visioning is a powerful practice that helps us manifest new realities and live more authentically aligned with our purpose. By creating a clear and vivid mental image of our desired future, we tap into the power of intention and focus, directing our energy toward our goals. The brain plays a crucial role in this process, as it doesn't differentiate between thought and reality—when we vividly imagine a scenario, our brain activates the same neural pathways as if we were actually experiencing it. This mental rehearsal helps reinforce positive behaviours, build confidence, and create a roadmap for success. By regularly visualising our aspirations as if they are already realised, we align our thoughts, emotions, and actions with our deeper purpose, fostering a sense of fulfillment and guiding us towards a life that resonates with our authentic self.
Appreciate
Intentionally focusing on appreciation and gratitude can significantly increase happiness and attract more abundance into our lives. By regularly acknowledging and giving thanks for the positive aspects of our lives, we shift our mindset from scarcity to abundance, fostering a greater sense of contentment and joy. This practice rewires our brain to notice and appreciate the good around us, which enhances our overall well-being and resilience. Additionally, expressing gratitude strengthens our relationships and builds a supportive community, further contributing to a fulfilling and prosperous life. By cultivating an attitude of gratitude, we open ourselves up to receive even more blessings and opportunities.
