Pillar 1 - Presence & Mindfulness Pillar 4 - Being own best friend

Connect with your heart in this 5-minute practice

Connect with your heart

Connect with your heart
Inspired by Courtney Carver in her book Soulful Simplicity

Do you ever feel like, in the everyday rush of things, you don’t even know anymore what you want or what you need?
That you are going through the motions of the day, without really finding time and space not to follow what fills you up with joy, but even to understand what it is that would make you joyful today?

Try this five-minute-long practice to bring back a bit of your connection with yourself and to start listening to yourself better.

Ideally, choose a time each day when you can sit alone quietly for a few minutes.
While you don’t need to do anything special, it may help to light a candle and keep a pen and paper nearby to jot down anything that comes up. Sit on the floor, a chair, your bed, anywhere you feel comfortable, and take a few breaths to settle in and recognize the significance of creating space to listen to your heart.
Try practicing in silence, or with soft music. After a few cleansing breaths in through the nose and out through the mouth, close your eyes, or turn your gaze down and continue focusing on your breath.
Put your hands on your heart.
This isn’t a time for judgment, only noticing.

How do I feel emotionally? Go a little deeper. How do you feel on the inside?
What do I love about my life? What makes you smile as soon as you think about it? Whose faces fill your heart when you close your eyes?
Whom do I envy and what do I lie about? The answers to these questions might reveal things you need to change in your life. Envy shows you when somebody has something you wish you had, and when you lie about something you are showing yourself there is something that is not right in your life.

What changes do I want to make? What would you like to add to or subtract from your life? What new habits pique your attention?

What changes do I have to make? What are the changes you have to make to save a relationship, become healthy, or get your life back? The have-to may be harder to admit than the want-to.

Use these questions as a conversation starter. Ask other questions that come up, and be open to the answers. Be open.

Keep on connecting with your heart

The more you listen to your heart, the more of the answers will be unveiled. And if you actually follow those answers in your actions, at least a little bit, there is no doubt that they will bring more joy, calmness, and happiness to your life.

Engaging in this practice a little bit each day and begin to establish your own heart practice – you will be discovering more and more insights with each sitting.

Tip: try this practice to explore in which way you can connect with your heart, but ultimately the goal is to develop your own hands-on-heart practice and explore what way of listening to your heart works best for you

How about you?

How did connecting with your heart go? Was it hard or easy? Any surprises? Any tweaks to the exercises that worked for you and you wish to give an idea to others to try out?

Do share in comments – but also to start a conversation in our Positive Psychology Tribe virtual community for meaningful conversations.


Would you like to try and connect with yourself more while leading a busy life?

Download our 30-day self-care challenge and start building healthy self-care habits!



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