The Heartfulness Habit

Choose from over 120 permutations of Energy Shots. Each practice is designed to raise emotional vibration.

About The Heartfulness Habit

Information in this Heartful Hub is designed specifically to help you relieve stress, lower anxiety levels, improve your mood, and build positive life skills and self-care strategies through amplifying your higher energy emotions and releasing your lower energy ones.
If you are currently thinking “But Wendy I struggle to make me time…or I’m too busy to maintain most habits and do anything consistently” then I get it and I know that every minute of our valuable time counts.
That's why all we need to gift ourselves is 15 minutes a day. Time in which to release suppressed emotions like anxiety or insecurity from our heart, so we automatically feel lighter.
The daily Heartfulness Habit starts with an Intention Reflection to set your energy and purpose, how you plan to show up that day.
Then the 3-Energy-Shots Routine is based around proven modalities like Heartful Breathing or Yoga Flows or Happy Tapping (aka EFT). Each quick heart focused shot is designed to calm the fear and stress in our busy head.

Retune fear fm to love fm

The HeartMath Institute have 30+ years of scientific research on stress and the interactions between the heart and brain. They say that when the heart rhythm pattern is disordered by stress, this limits our ability to think clearly, remember, learn, reason, and make effective decisions. Heart stress also profoundly effects the brain’s emotional processes

In contrast, a stable pattern of heart to brain input during positive emotional states has the opposite effect on cognition, reinforcing positive feelings and emotional stability.

That is why heart rhythm coherence is essential in stress management, why Heartfulness is essential to Stress Less and Love Life More.

Think of Heartfulness as recalibrating our energetic vibration by re-tuning FEAR FM to LOVE FM

Intention Reflection Why & How

Take one minute every morning

Look yourself in the eye in the mirror.

With both hands raised above your head as if in triumphant celebration (or Wonder Woman Pose!), finish these sentences reflecting on just one thing (you can change it up tomorrow and the day after and the day after):

Today from my heart I am going to be ……. The founder of onemillion heartful.

Today I am going to show up heartfully as …….. someone who is truly making a difference.

The long game I am playing is ……. to help people raise their emotional vibration.

The baby steps I am taking today towards my goal are ……….. to create some engaging new Handy Affirmations.

PLEASE NOTE: These are a snapshot of me at one great moment in time. They could just as easily be:

Today from my heart I am going to be … The woman who loves carrots over chocolate binges.

Today I am going to show up heartfully as …….. someone who loves herself enough.

The long game I am playing is ……. to become slim and supple.

The baby steps I am taking today towards my goal are ……….. _to create a healthy snack tin and go again.

THEN COMMIT TO YOURSELF – MY THREE ENERGY SHOTS TODAY ARE……..

For me today for example – Heartful Breathing (just about every day), Health & Wealth Happy Tapping and a Joyful Heart Meditation.

THIS IS NEUROBICS!

Intention Reflection will write a new soundtrack for negative thoughts. It is also known as “Neurobics” (neuron + aerobics) and is like cross-training for your brain.

Arm stretching increases oxygen and, when done together with intentional mirror reflection, is the fastest way to forge new neural pathways for emotional wellbeing.

I suggest doing this after cleaning your teeth so that it becomes an associated habit. This is known as “habit stacking” and makes it more likely to happen.

Namaste and have a Heartful Day 🩷

Wendy xxx

About Quick Energy Shots

Choose your shots. Each focus, of course, on raising heart energy.

Taking 15-minutes a day to enjoy 3 Energy Shots is time that I invite you to gift yourself.

I understand your time pressure, so have made each Energy Shot no longer than 5 minutes.

Energy Shots are carefully curated heart-led practices to raise your emotional energy through a range of proven and trusted modalities like Heartful Breathing, Happy Tapping (aka EFT), Yoga Flow, Journaling, Further Breathwork, Meditation & Sound, and Mindwork,

Each one of us is utterly, uniquely, and beautifully different and so we get to choose what resonates with us. You can take the same Energy Shot every day for a week or mix it up however you choose.

You can take all your shots at the same time, or spread them throughout the day, whatever suits you.

If you are serious about improving and maintaining your EMOTIONAL Fitness™, then 15-minutes a day is time you will really benefit from finding.

ABOUT HEARTFUL BREATHING

I suggest you read this before you first start your daily practice

Heartful Breathing gives your body rest far deeper than sleep

Just like your overused mobile phone you need daily recharging to work properly, both physically and emotionally.

WHY BREATHWORK

Put simply Breathwork anchors you and allows you to stay clear, focused, and grounded. It keeps anxiety and stress at bay and when practiced consistently helps you to manage any triggers that may previously have thrown you into a tailspin.

WHY HEARTFUL BREATHING

Heartful Breathing is a basic 1:2 ratio, deep belly breath, designed to calm our stress response, through activating the Vagus Nerve.

By putting our hand on our heart, we link to the Vagus Nerve which is the ON/OFF switch activating the SNS/PNS. We want to turn OFF the SNS, our anxious, dysregulated, on-edge Sympathetic Nervous System, and flip ON the PNS, our calm, cool, and grounded Parasympathetic Nervous System.

Heartful Breathing is the fastest way to do that.

A 1:2 ratio simply means extended exhalation, and this regular deep breathing practice directly links to both mental and physical stillness, profoundly impacting our sense of safety and connection.

Heartful Breathing allows us to connect with the emotions carried in our hearts and is one of the key ways to raise our emotional frequency.

HOW LONG AND HOW OFTEN?

It only takes 5 minutes. To be your very best self I recommend that you commit to this practice daily, every day, for life.

If one day you really aren’t feeling it or can’t find 5 minutes, then try to be mindful of your breathing throughout the day and put your dominant hand on your heart whenever you can.

If you miss a day, then just Heartful Breathe again the next day.

WHEN AND TIMING YOURSELF

If you are choosing Heartful Breathing as a morning Energy Shot, then it should be as soon as you get up BEFORE you pick your phone. You can exercise or shower first if you prefer but please don’t get swept into the lure of your phone.

If you are doing this without listening to my audio (which is fine!) it is OK to look at a clock to check the time. You can also set a backup alarm for 5 minutes until you learn to trust your internal clock.

If you need to use your phone in this way, then please put it beside you on airplane mode.

NO EXPERIENCE OR INCENSE NECESSARY!

No orange robes, meditating experience, incense, shrines, or special places are required here. There is no right or wrong way to do this, just your way. And contrary to popular belief you don’t have to switch your monkey mind off. Thoughts are fine, they are just your subconscious mind having a clear-out.

You probably know that Mindfulness is moment-by-moment non-judgemental awareness that helps you deal with stress in the present.

Add to that Mantra Meditation to clear past stress and Manifesting, to help you live your dream life.

This combination is why Heartfulness Breathing is the most effective use of your self-care time and why I invite you to make it a daily practice.

HEART ANCHOR

You may want to use an anchor like a small stone or crystal and hold it to your heart to charge it when you do your Heartful Breathing.

Then keep it close by, on your desk, in your hand, your bag, or your pocket, so that you always remember:

“Your head will lead you in circles. Your heart leads you home” (Rebecca Campbell)

TIME TO BEGIN

Just sit somewhere comfortably, where you won’t be disturbed, have your heart anchor beside you, click the link in the Heartful Breathing Audio lesson, and enjoy.

Namaste and have a Heartful Day 🩷

Wendy xxx

PS – I use the term “Universe” in the Heartful Breathing recording. Please feel free to think of this as God, Allah, Higher Power – whatever Source Energy resonates with you.

Daily Heartful Breathing Audio

3-in-one Mindfulness, Mantra Meditation, and Magical Manifesting

This is my favourite Quick Energy Shot and ideally needs to be done as soon as you get up BEFORE you pick your phone up.

It is a basic 1:2 ratio, deep belly breath, designed to calm our stress response, through activating the Vagus Nerve. It allows us to connect with the emotions carried in our hearts and raise our emotional frequency.

Namaste and have a Heartful Day 🩷

Wendy xxx

ABOUT HAPPY TAPPING (EFT)

Calm your nervous system with EFT + scripts you can personalise

Tapping draws on ancient Chinese Medical wisdom which teaches that the body's life energy flows along specific pathways known as meridians.
Certain points on these pathways can be stimulated to rebalance the body by improving the flow of energy or releasing blockages where energy is stuck.
The stimulation can be done by inserting very thin needles (acupuncture) or by applying pressure (acupressure) or by tapping (EFT which stands for Emotional Freedom Technique)
They all work by stimulating the central nervous system causing the body to release helpful chemicals which clear negative emotions or symptoms.
The aim of Happy Tapping is to regulate emotions, thoughts, and feelings to consciously create your reality. There is no right or wrong way to do it, only your way.
As you tap listen to yourself and honour your feelings. It helps to try and think of it as just talking to yourself and seeing what comes up.
Clients asked me to create some scripts which I think help them to get started but once you have done it a few times it will be like falling off a log.

THE PROCESS

Start with setting an intention, so it could be…

General – to raise my emotional vibration from O, flat as a pancake to 10, on fire, ready to make really serious changes.

More specific – to raise my emotional vibration by clearing my (fear, shame, guilt, jealousy, anger – any of the lower-level emotions with dense vibrations) around xxxxxxxxx – so my fear around my business failing, my shame around not being there for my best friend when she needed me.

We start with a set-up statement which you say as you are tapping with all 4 finger pads of one hand on the “karate chop point” of the other hand.

THE WORDS

The set-up statement begins with EVEN THOUGH…………….and then you say to yourself somewhere that your energy is stuck…. EVEN THOUGH I just can’t stick to a diet…….EVEN THOUGH I will never have the confidence to ask for a pay rise……….EVEN THOUGH I am being a rubbish mum right now…….
For those who are familiar with the Law of Attraction please don’t worry that by saying these seemingly negative words we are attracting more of the same. The process of tapping overrides that because we are bringing those emotions to the surface to be cleared.
And because we always finish with the mantra “I deeply and completely love and accept myself” which we can also use liberally throughout our Happy Tapping. This is the fastest way to release the feel-good chemicals.

TAPPING SEQUENCE

You can do as many taps as you like at each step, and you can use one hand or both hands at the various points – whatever feels right and comfortable

Procedures can differ slightly, but most use these locations:

STEP 1 – Between the eyebrows – with index and middle finger pads

STEP 2 – Outer eye on the brow bone – with index and middle finger pads

STEP 3 – Under eye in the middle, on the cheek bone – with index and middle finger pads

STEP 4 – Above your cupids bow between nose and mouth – with index and middle finger pads.

STEP 5 – Below bottom lip halfway to chin – with index and middle finger pads

STEP 6 – Where one collar bone dinks – with index and middle finger pads

STEP 7 – Where the other collar bone dinks – with index and middle finger pads

STEP 8- The top of the head – with your palm

Then back to STEP 1

You can complete as many circuits as you like, always finishing at the top of your head with “I deeply and completely love and accept myself”.

THE END

You may want to finish with “And So It Is” and hug yourself at the end.

I would also recommend a glass of water; tapping is thirsty work!

Happy Tapping - Anxiety Calm