LESSONS FOR LIFE
By Rev. Jennifer Brooks Nantucket Unitarian Universalist Church

This is the second column in a series. The information here is from the nonprofit research organization HeartMath® (www.heartmath.com). Research on trauma and the heart is the basis of stress reduction techniques taught in Dr. Robert Macy's trauma response certification course in psychological first aid (a course recognized by the International Red Cross). The specific source of the "Notice and Ease" technique described below is the book "Transforming Anxiety" by Doc Childre and Deborah Rozman (2006).

There is a Buddhist teaching, "Create a heart of boundless love for all the world." In one type of Buddhist meditation practice, students are taught to recall with appreciation the faces of those they love, and then to extend the feeling of appreciation to others they know, and finally to stretch that appreciation outward to all sentient beings.

Maybe it's no surprise that Western science has found "appreciation" to be the basis of very effective self-calming techniques. Like most other stress-reduction practices vetted by HeartMath®, appreciation practice increases heart rhythm coherence, reduces blood pressure, and enhances the immune system. But more than the other practices, this one makes people feel especially good.

HeartMath® calls the exercise "Heart Lock-In," a name I don't find appealing or even descriptive. I think of it as "Heart Appreciation."

Step 1. Focus attention on the heart and feel your breath flowing through it ("heart breathing").

Step 2. Think of your heart with appreciation. It may help to recall someone you particularly care about, or anything you especially appreciate, and (for several slow breaths) turn those feelings of appreciation toward your heart.

Step 3. Gently send the feeling of appreciation toward yourself, your loved ones, and all others in the world.

The research on this practice tells us that it's even more effective with soothing music, and best if done at least 15 minutes a day. But like any "practice," the key is to do it, and not worry too much about whether you've done it perfectly or for enough time. Even five minutes of heart appreciation is soothing and strengthening, and you don't have to close your eyes.

One of the reasons I like this exercise is that it's similar to one the Dalai Lama practices. He spends hours in meditation each day, most of it beaming feelings of appreciation toward his enemies. Imagine. For any of us familiar with the teaching "love your enemies," the heart appreciation exercise is a good way to start doing exactly that.

But here's a warning: it's easier to direct feelings of appreciation toward others if you first do a thorough job on your own heart. Consider adding a gentle dose of forgiveness, too.