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A POWERFUL 2-STEP MEDITATION FOR

INNER PEACE AND CALM WITH THE HEART-

BRAIN QUICK COHERENCE® TECHNIQUE

New York Times best-selling author Gregg Braden is internationally renowned as a pioneer in bridging science,
spirituality and the real world. Since 1986 Gregg has explored high mountain villages, remote monasteries and
forgotten texts to merge their timeless secrets with the science of today. www.greggbraden.com

This meditation is a powerful technique As you slow your breathing, you are sending a signal to your body in
that will allow you to shift from stressed- general, and your heart specifically, that you are in a place that is safe
out to instant inner peace and calm. The and it’s okay to turn your attention inward.
technique cultivates heart-brain coherence — what
athletes call being in “the zone” — and is appropri- STEP 2: ACTIVATE A POSITIVE FEELING
ately called the Quick Coherence® Technique and Activate a Positive Feeling. Make a sincere attempt to experience
has been refined into two simple steps that you can a regenerative feeling such as appreciation or care for someone or
do right now — wherever you are. something in your life. The easiest way to do this is to think of a beau-
tiful place you have been or to think of a very close friend or loved
INCREASE INTUITION one.
Independently, each of the following steps sends
a signal to your body that a specific shift to peace The key in this step is to first create the feeling, to the best of your
and calm has been put into motion. Combined, the ability, and then to embrace the feeling, again to the best of your
steps create an experience that takes us back to ability.
a natural inner harmony that existed in our bod-
ies earlier in life, before we began to separate our Your ability to sustain the feeling is what maintains the optimal con-
heart-brain network through our conditioning. versation between your heart and your brain.

STEPS FOR QUICK COHERENCE® As with any skill, you’ll find, I think, that the more you practice
STEP 1: HEART FOCUS & STEADY BREATH creating coherence between your heart and your brain, the easier it
becomes to do so and find that inner balance. And the more you con-
HEART FOCUS. Shift your focus into the area of sciously practice this 2-step meditation, the more natural the experi-
your heart, and begin to breathe a little more ence of achieving coherence begins to feel to you.
slowly than usual, as if your breath is coming from
your heart. With the growing level of ease in achieving heart-brain coherence,
you’ll also discover your ability to sustain the connection between
This step is a powerful technique unto itself and your heart and your brain for longer periods of time.
can be used when you’re feeling overwhelmed by
the day’s events or when you simply desire to be Finding inner peace and balance will be something you can begin to
more connected with yourself. cultivate at will, allowing you to be more resilient when conditions in
your life become more challenging and stressful. You can practice this
technique anywhere and any time.

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