The analysis showed a negative correlation between theta power and heart rate (Fz: r = −0.681, p < 0.001 Pz: r = −0.384, p = 0.008), and a positive correlation between theta power and the self-designed report score (Fz: r = 0.601, p < 0.001). Spectrum analysis showed a significant increase of theta power (Fz: t = −3.356 p = 0.002 Pz: t = −5.199 p < 0.001) and decrease of heart rate between pre- and post-resting tasks ( t = 4.092, p < 0.001). EEG data were preprossessed and analyzed by EEGlab. A self-report evaluation was conducted to repeatedly record the comprehensive performance of mind and body in each session. Two sets of single-channel wearable EEG devices were used to collect EEG data (placed at Fz and Pz) and heart rate simultaneously. A Buddhist monk practitioner was recruited to complete one 10-min LKM practice, in between two 10-min resting tasks (pre- and post-resting) per experimental run. This study aimed to investigate LKM from varied aspects and interactions between the brain, the heart, and psychological measurements. However, the neural characters and underlying mechanisms have not yet been fully illustrated, which has hindered its practical usefulness. Loving-Kindness Meditation (LKM) is an efficient mental practice with a long history that has recently attracted interest in the fields of neuroscience, medicine and education. 6Buddhism and Science Research Laboratory, Centre of Buddhist Studies, The University of Hong Kong, Pokfulam, Hong Kong SAR, China.5Shenzhen EEGSmart Technology Co., Ltd., Shenzhen, China.4The Buddha Dharma Centre of Hong Kong Limited, Hong Kong, Hong Kong SAR, China.3Interdisciplinary Research Institute at Shasta (IRIS), Eugene, OR, United States.2Department of Rehabilitation Sciences, Hong Kong Polytechnic University, Hung Hom, Hong Kong SAR, China.1Neuroscience for Education Laboratory, Faculty of Education, The University of Hong Kong, Pokfulam, Hong Kong SAR, China.You can practice this technique anywhere and any time.GoonFui Wong 1 Rui Sun 1,2 Jordana Adler 3 Kwok Wah Yeung 4 Song Yu 5 Junling Gao 6 *
With the growing level of ease in achieving heart-brain coherence, you’ll also discover your ability to sustain the connection between your heart and your brain for longer periods of time.įinding inner peace and balance will be something you can begin to cultivate at will, allowing you to be more resilient when conditions in your life become more challenging and stressful. And the more you consciously practice this 2-step meditation, the more natural the experience of achieving coherence begins to feel to you. Your ability to sustain the feeling is what maintains the optimal conversation between your heart and your brain.Īs with any skill, you’ll find, I think, that the more you practice creating coherence between your heart and your brain, the easier it becomes to do so and find that inner balance. The key in this step is to first create the feeling, to the best of your ability, and then to embrace the feeling, again to the best of your ability. The easiest way to do this is to think of a beautiful place you have been or to think of a very close friend or loved one. Make a sincere attempt to experience a regenerative feeling such as appreciation or care for someone or something in your life. Step 2: Activate a Positive FeelingĪctivate a Positive Feeling.
This step is a powerful technique unto itself and can be used when you’re feeling overwhelmed by the day’s events or when you simply desire to be more connected with yourself.Īs you slow your breathing, you are sending a signal to your body in general, and your heart specifically, that you are in a place that is safe and it’s okay to turn your attention inward. Shift your focus into the area of your heart, and begin to breathe a little more slowly than usual, as if your breath is coming from your heart. Steps for Quick Coherence® Step 1: Heart Focus & Steady Breath
Combined, the steps create an experience that takes us back to a natural inner harmony that existed in our bodies earlier in life, before we began to separate our heart-brain network through our conditioning. Independently, each of the following steps sends a signal to your body that a specific shift to peace and calm has been put into motion. The technique cultivates heart-brain coherence - what athletes call being in “the zone” - and is appropriately called the Quick Coherence® Technique and has been refined into two simple steps that you can do right now - wherever you are. This meditation is a powerful technique that will allow you to shift from stressed-out to instant inner peace and calm.
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