Heart Hurts? Try Connecting Directly with your Heart During Periods of Grief, Sadness, or Anxiety..
As a somatic therapist, I’m always encouraging and supporting others in deepening their connection to their whole self which includes their physical body. The heart space is not one to neglect, and has healing power if we can take the time to build a relationship with it.
Hearts are rhythmic and sense the rhythm around us and in our lives. I think every one of us have probably experienced the sensation of our ‘heart dropping’ in response to an emotional pain. Research at the HeartMath Institute demonstrates that the rhythm of the heart naturally moves in a coherent wave-like pattern when experiencing positive and pleasant emotions. And that the heart’s rhythm is more erratic and disordered when in negative emotions (fear, anger, despair).
Connecting to your heart
Build connection with your heart as a practice to cope with grief, anxiety, depression, and loss.
During periods of grief, sadness, anxiety, anger, or even frustration we often use sentences that include ‘heart’ to describe these states such as “my heart is heavy”.. we naturally connect to the heart. So here are just a few ways to start inviting in a direct conversation and connection to your heart, so when it calls to you, you can respond:
Hands on Heart
Here you literally place one or both hands at the center of your chest, making contact with the heart. It may feel comfortable noticing sensations of the heart and the contact (such as the heartbeat, the movement of the breath, or the sensations of warmth from your hands meeting this area). For others, it may feel better to stay with a visual of offering support to this area. I personally find myself gesturing towards my heart quite naturally including at times I’m connecting with someone else in conversation as well as when I personally feel sad or hurt. The contact can immediately provide a warming gesture and offering of emotional presence and support.
External Sources of Support to this Area
Ask a loved one to offer support with their hand to your upper back area, just behind the heart. Or grab a pillow (a weighted one if you have it), either placing it on the front, or back so that you can comfortably lean into the support. Rest for a few breaths, sensing into the support. If it feels comfortable, notice any relaxation that happens in your shoulders, chest, and belly as you receive the support.
Engage in an Open Conversation with the Heart
Briefly check in with your heart. Hold space to open up curiosity and interest in how your heart is doing. You may ask if there’s anything your heart and mind need from one another. Is there an image, message, thought, sensation that arises when you take a moment to check in? Is it okay to offer some support to the heart right now? And if so, anything specific it needs?
Hope you are able to find sweetness in the support of one or all of these mini practices. Please reach out with any questions or check out my practice information here if you’d like to learn more about my work as a somatic therapist in NC.