Tag: HRV

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Pivot 92: I am noting this positive present

Screen shot of hearth math app

***10minInnerBalanceMeditation***

This HeartMath Inner Balance device might just save my life. It’s literally a machine you can use while meditating that buzzes when you get carried away in thought, nudging you to come back to heart-focussed breathing. No more ‘getting carried away in thought’ for minutes at a time! That’s done. And you learn how your body feels when you move out of Heart in to default Head – it’s so subtle that without the instant biofeedback it’s hard to notice. That’s why people find meditation so hard. THIS IS MY ZEN MACHINE that allows me to practise the teachings of Zen Mind with full confidence that I am learning the skills.

And why might it save my life? Because my autistic brain is super busy; and energy leakage has been a big issue.  I need, need, need to calm and regulate my ANS. The only way to do that is to learn to get in to the parasympathetic state, at will – and stay there long enough to reboot my system. This machine, along with the Zen Mind teachings, is the answer to that desire I set out with early on in the Pivot Project: to discover my Aspie Zen Zone.

And what I love most is that the answer to the Aspie Zen Zone came down to – it’s so beautiful – it came down to tuning in to the Heart. Thank you for this journey of discovery.

 

Screen shot of hearth math app
Inner Balance session 22may20

 

For today..?

You learnt today that the best way to generate coherence with the Inner Balance was to affirm something positive in the present tense: I am ok; I am safe; everything’s fine; it’s all good… This is the mantra set for your day. See how often you can affirm your positive present across the day – and feel it in your body. Note what you are doing that is good and heart-warming or simply neutral in the present moment – and feel the heart’s resting in to that knowing. 

I am noting the positive present?

Yes – really easy. In the body. Lean back. Look about. Note what’s happening – it’s all positive if you’re noticing it in real time, even if it’s hard: ‘Ah, I’m having difficulty with my tech. I see. Good that I can observe this. I’m still safe. I’m ok. I am here. I am watching.’ 

And feel it in your body… Let the relief hiccup occur. And the sigh of breath. The settling in and down. 

Ok. Will do. Thank you….

The present moment is always, always positive – because it is 100% neutral. Review Eckhart Tolle or ACIM if that is helpful to you. 

The present is always a gift. 

I see what you did there. Thank you!

I am noting this positive present

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Pivot 87: Hand on heart, I’m lucky because…

Yesterday’s research on PubMed – on the relationship between autism, heart rate variability (HRV), the autonomic nervous system (ANS) and mood/sleep/wellbeing – just blew me away. There is no much good stuff for me to work with here! AND WHY IS NO ONE TALKING ABOUT THIS RESEARCH IN THE AUTISM COMMUNITY? (Or at least my Twitter bubble of it.)

Anyway, let me tell you about my Heart CheckIns:

Segment 1 8:07 Time for qigong, shower and breakfast
Heart said “Time is precious; use it reverently”
Outcomes I really absorbed the moments – no rush or hustle
Segment 2 10:12 Morning work
Heart said “You can do it! You can clear the decks/ the old! Really soften.”
Outcomes Man alive, I got to Zero Inbox for 1st time in 3 months
Segment 3 3pm Afternoon work
Heart said “Lace it with LOVE.”
Outcomes I did! Prepped 6 client docs with love (vs angst/worry)
Segment 4 12 midnight: Late (Sat) bedtime and sleep
Heart said “Keep spotlighting the positive / wanted. Say ‘I’m so lucky bcs.'”
Outcomes Fell asleep cherishing a client’s referring to my ‘shining positivity.’

“Thank you as always for your shining positivity.”
Claire (commissions my training for her org.) – ty Claire

The Heart’s intelligence really is immaculate, and it takes me into much more creative and visionary places than my Head, which is significantly more prosaic. My Head looks at the next pile of stuff to be done, and says, “Look. We need to do that!” My Heart seems to have a MUCH broader perspective.

I know that when I stopped and did a Heart CheckIn, I was purposely slowing down my brain’s reactivity, and getting in to a more coherent HRV state. I can’t wait for the HeartMath HRV monitor to arrive. With biofeedback, I’m going to master my HRV and give blessed respite to my poor benighted ANS! This week I’ve had an average of under 6 hours sleep – waking with cortisol overload at 5am-ish each morning. My body, my ANS, needs a break.

This Lockdown, which has everyone on the high alert, even if just due to uncertainty, or under/over-stimulation, is messing with all our sleep patterns. I am glad for the opportunity I’ve had in this time to do this research on the ANS. Maybe we’re all noticing how hopped up we are…

“Tranquilo. Es muy tranquilo aqui…”

Ha! Yes. That’s what they used to say on the Atlantic island we lived on… and secretly, in my pumped-up, northern European young-ego-haze (I was late twenties),  I used to think something along the lines of  ‘Hee hee, I don’t think that’s something to brag about!‘ And it took me all the five years we were there to understand the lesson of the immense power of tranquility. Five years. My god… What a …

…’waste’? No. Not at all. ‘Blessing’. Without the intensive immersion in that beautiful land, you might never in your life have glimpsed the meaning of tranquility. You could have rolled on all your life without this insight. And you wouldn’t be where you are now – in your beautiful tranquil cottage,  with your love, doing the work you do – without this learning. 

I hear you. Thank you… So, while I wait for the biofeedback machines (Inner Balance, and Sensate too in June), please can you teach me more about tapping into the Heart’s intelligence, to inform my days and my decisions? How do I absorb this ‘heart-based living’ learning in to who and what I am?

[Just decided to share It’s Radical Love…!]

THIS is it. Share what you know. Hard-won lessons. Lessons heard-won. Don’t pocket them for yourself and shimmy on as if you were born knowing. Share what you know, those hard-won lessons. 

Thank you. This week has been immense. For the first time, I shared this blog with my precious girls and my beloved AP. It’s been such a relief to come out of hiding, and lovelier responses I couldn’t have asked for. AS (DD2 & Lockdown Buddy along with G) coached me in ‘authenticity’ so that I might be brave enough to share this with L & A. I’m blown away by her wisdom. And then, once you do share yourself authentically, the long-held concerns about being seen ‘as one actually is’… just melt away. Amazing…

Ok, tell me more. How shall we play today?

You want to play today? 

Yes! I do. <3 From the <3! Give us another Game. I loved #EnvisioningOutcomes and #HeartCheckIns. What next?

Better ask your Heart.

Heart?

<3: Let’s play, #LuckyBecause.

Awesome. Tell me how to play it.

<3: You basically have to think or say the phrase ‘Lucky Because‘ as many times as you can across the day. You can write your LB’s down too for further focus power if you like. Examples of {thinking} and “saying”: 

  • {I’m so lucky because I have this garden and can stroll about in it freely during this Lockdown.}
  • “That’s lucky because there are two more sausages left.”
  • {I’m lucky because I have this glass of water in my hand, and it’s clean, life-giving.}
  • “LV and I are lucky because we can meet up for a socially-distanced walk.”

But here’s the key: feel it as you think/say it – in me, in your heart. Use the glimpse of appreciation to access the renewing emotions and connect with me – physiologically. Hand on heart is good. With this practice we will learn to access our heart-mind connection at will. And that is lucky because…

We will be better equipped for heart-based living.

<3: Yes. 

I’m so grateful for this conversation, and for this Game. I remember how much emphasis Reality Transurfing put on listening to the Heart. It’s good to be learning this. Thank you. I’m lucky because we can all dialogue here.

Which is lucky because this interaction creates joy. 

Which is lucky because joy raises our frequency.

Which is lucky because by raising the frequency of the planet, humans will usher in a new world of heart-based living. And that truly is Radical Love. 

I don’t know if I say it in that ‘book’ but I learnt Radical Love from my daughters, you know that right?

We do. You do. Do they? 

I’m not sure. Maybe I should tell them… I’m lucky because today I’m seeing BOTH of my girls… though one from a distance.

Remember, the Heart speaks even across distance. 

I know that to be true. eg I spoke about someone (AR) this week – and brought him vividly (and fondly) to mind in recalling what he used to say to me (advice on moving house)… And he texted me that same day. For the first time in over a year – I know because he asked me about things in the neighbourhood I moved from 1+ year ago.

So, set your intention for your heart to speak. 

I’m lucky because I know I can do that. <3

This is a kind of ‘rampage of appreciation‘, this game. Right?

Absolutely. 

Awesome. Ty xx

Hand on heart, I’m lucky because…

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Pivot 86: At each decision and shift, check in with the Heart (#HeartCheckin)

So this ‘Envisioning Outcomes’ technique of yours is genius. I tracked it across three segments yesterday – and it really transformed my day. Here are the outcomes:

SEGMENT 1 (9:10am) Getting dressed and ready for work
Heart Lock-In Memory Bank ‘Acting celebratory’ the day I did two great webinars
Outcomes Envisioned Butterfly spiralling out of a cocoon
Results ‘Heart Hunches’, flow, spontaneity, no constipation!
SEGMENT 2 (12 noon) Early afternoon – starting work
Heart Lock-In Memory Bank La Sagrada Familia (w Dad) – building never finished!
Outcomes Envisioned Clear the decks to reveal simplicity
Results Cleared old 19/20 papers & set up Asana for 20/21!
SEGMENT 3 (11pm) Going to sleep and sleeping
Heart Lock-In Memory Bank India: scales fell experience – miracles of sleep
Outcomes Envisioned I unwind and unwind (opp of butterfly spiralling)
Results Deep sleep – and woke feeling like I’d relaxed… <3

The drawn pictures were very important:

Study Time

HeartMath Experience: Chapter 9 – Global Coherence

 

From the video, my notes and quotes: Heart-based living gives us flow, creativity in the world. Mind and emotions in alignment affect our personal, social and global coherence..Compassionate latitude.. Connect to your heart’s guidance and intelligence – even for just a few minutes a day – to make better decisions and have better days. It’s like filling up a gas tank or a battery – and it carries over to the next days too. Do your HeartMath while in conversation with someone – to be present with them. The heart is an access point to increased wisdom and intuition on another dimension – it’s not a metaphor, science shows the heart intelligence is real. We want to connect at the heart level globally now. We want to tune in to our heart to navigate this wild adventure called life, with more harmony, kindness and compassion.

“There are multiple studies indicating that when we’re in a group and form emotional relationships, there’s an energetic field resonance among that group, and information can be shared between the group members on an unseen or subconscious level.” Rollin McCraty HeartMath Institute Director of Research

Apply what you have learned from the HeartMath Course:

  • Use the Quick Coherence® technique to prep before a potentially stressful meeting to maintain your composure and connect with your heart’s guidance. Use it after a stressful situation to reset and reconnect with your heart to better manage the effects of stress and build resilience.
  • Use Attitude Breathing™ to help shift your Inner Weather—your emotional state at any time. Practice Attitude Breathing to shift to more positive emotional states during the day.
  • Use the Freeze-Frame® technique to gain more intuitive clarity for making decisions, both big and small, or to access more creativity and insight at any time.
  • Create a daily practice with the Heart Lock-In technique. Do this daily for 5 minutes or more. Choose a time that’s convenient for you, such as first thing in the morning, which can help to set a more coherent tone for the day.

Also..

End of Study Time…

*****

This heart-based living…. I want this. I want this in my life… Show me how, please.

As you are learning, it’s very physiological, this heart-based living. It is good that, when you can, you are taking care of your body with qigong, walking, sunshine, good diet, early nights, a full routine and limited work hours.

The next step is to eliminate stress completely. And this is not about managing your surrounding conditions. Far from it. It’s about training your mind and body to work in ‘coherence’ with you. 

Like Wim Hof in his ice baths. Today I purchased the HeartMath Inner Balance device and  (hopefully – it’s a crowdfunder) ordered a Sensate device. I’m going to work with my vagus nerve, my ANS (autonomic nervous system) and my heart rate variability. It’s science, btw:

Crumbs, I looked up the relationship between ANS / HRV and autism on PubMed…

And then OMG, look at this…! Bingo!! I knew it! This is mind-blowing… How did I work this out at the same time the scientists are researching it?!

Reduced heart rate variability in adults with autism spectrum disorder (2019)

LAY SUMMARY: ASD is commonly associated with a range of physical and mental health comorbidities. Autonomic disruptions underlying reductions in heart rate variability (HRV) have been linked to a range of mental and physical health conditions. We assessed resting-state HRV in adults diagnosed with ASD in comparison to healthy individuals. Our results showed reduced heart rate variability in people diagnosed with ASD compared to adults without ASD. These findings implicate a role for autonomic activity as a potentially modifiable risk factor for ASD.

© 2019 International Society for Autism Research, Wiley Periodicals, Inc.

KEYWORDS:

autonomic nervous system; biological marker; heart rate variability; mental health; parasympathetic nervous system; social development; sympathetic nervous system

Exploring Key Physiological System Profiles at Rest and the Association with Depressive Symptoms in Autism Spectrum Disorder (2020)

Muscatello RA1, Andujar J2,3, Taylor JL4,5, Corbett BA5,6,7.

Abstract

Depression is often associated with dysfunction in the hypothalamic-pituitary-adrenal (HPA) axis and autonomic nervous system (ANS). Individuals with autism spectrum disorder (ASD) may experience physiological dysregulation and psychological comorbidities; however, the extent to which the interactions between these systems predict internalizing symptoms in ASD has not been investigated. The study examined interactions with the HPA axis and ANS in 10-13-year-old children with ASD (n = 41) and typical development (TD; n = 46). The interrelated systems uniquely contributed to depressive symptoms in ASD above and beyond any system in isolation. A reciprocal, parasympathetic-dominant ANS was related to fewer affective symptoms in ASD. Findings highlight the importance of examining arousal across multiple systems to more precisely identify profiles associated with maladaptive psychiatric outcomes in ASD.

KEYWORDS:

Autism; Autonomic nervous system; Depression; Heart rate variability; Hypothalamic pituitary adrenal axis

 

Excellent research. As you master your ANS and your HRV, you will be able to bring coherence to any situation, leaning in with the delicacy of your autism, with ‘inner balance’ added at the physiological level. This will give you two important gifts: 

  1. Easier access to your Heart’s intelligence – 100 times wiser than your head
  2. Increased ability to support others in to their coherence too – great for your work

This is such beautiful work. Thank you. I loved the Envisioning Outcomes segment intending as a way of getting guidance from my Heart and acting from there… Can I do this for bigger segments too?

Naturally, however today we would say this… Go smaller instead of bigger. At each decision and shift, check in with Heart. See what happens. 

Ok… Will do. Thank you. Starting now. Heart?

<3: Get out and do qigong. Follow the routine. 🙂 

Ok. See ya!

At each decision and shift, check in with the Heart (#HeartCheckin)