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Smile – Day 20 – Enhancing your appreciation with a heart focus

Today I want to share a simple action you can take to enhance your feeling of deep gratitude.

This was shared by Marci Shimoff in her wonderful book ‘Happy for no reason’, and she got the practice from the Institute of HeartMath

She calls it the Quick Coherence Technique

Quick Coherence is a powerful emotion refocusing technique that connects you with your heart power to help you release stress, balance your emotions, and feel better fast. Once you’ve learned the technique, it only takes a minute to do.

“Step 1: Heart Focus – Gently focus your attention in the area of your heart. If you like, you can put your hand over your heart to help. If your mind wanders out of habit, just keep shifting your attention back to the area of your heart.”

“Step 2: Heart Breathing – As you focus on the area of your heart, pretend your breath is flowing in and out through that area. This helps your mind and energy to stay focused and your respiration and heart rhythms to synchronize.  Breathe slowly and gently, until your breathing feels smooth and balanced, not forced. Continue to breathe with ease until you find a natural inner rhythm that feels good to you.”

“Step 3: Heart Feeling  –  As you continue to breathe, recall a positive feeling, a time when you felt good inside.  Now try to re-experience the feeling. This could be a feeling of appreciation or care towards a special person, a pet, a place you enjoy or an activity that was fun.

Allow yourself to feel this good feeling of appreciation or care. If you can’t feel anything, it’s okay, just try to find a sincere attitude of appreciation or care.  Once you’ve found a  positive feeling or attitude, you can sustain it by continuing your heart focus, heart breathing and heart feeling.”

So to simplify?

Today, when you are spending your few minutes in deep appreciation, just make the simple shift of adding these three focuses to the practice while you’re sitting or lying down.

1 – Place your hand over your heart to focus your attention there.  2 – Visualize your breath flowing through your heart.  3 – Focus on feeling appreciation in your heart.

And let me know how that goes, or share in the mastermind!

I’d love to hear if that enhances the deep feeling of gratitude for you today.

And here a couple more words of wisdom from some inspired people today:

My friend Mateo Tabatabaiy who wrote the wonderful book “The Mind Made Prison” said:

“Life is right now, in this glorious moment right in front of you. I believe that if you are not allowing yourself to be happy right NOW, nothing external in the future is going to change that permanently.” – Mateo Tabatabaiy

And I agree.  It’s wonderful to vision and dream of the future, but appreciation right in this moment of now is the habit of happiness.

And no external circumstances can replace the need for the habit of appreciation which brings happiness now.

And finally:

“This is the day which the Lord hath made…Rejoice and be glad in it.” – Psalm 118:24

There really is no reason to wait to rejoice.

If you wait today, you’ll wait every day and one day you’ll wake up when you’re older and realize you missed out on a beautiful and amazing life that was all around you all the time.

Don’t wait! Appreciate!!

And Make Today Amazing!