The Body ~ Mind ~ Heart Connection

So here you are about to practice the Body~Mind~Heart Connection. Whether it’s your first or hundredth time here, the directions will always be the same – you are going to use what you have right now to practice. Whether you have a deep understanding of this practice or just the will or desire to give it a try, start where you are. And in this moment you do what you can. There is no “I failed.” There is no “I am doing it wrong.” There is you doing what you can.

This BMH Connection is meant to slow you down and to get you to connect to how your body feels physically and emotional in the moment. Doing so will help you understand what is happening when you emotions move through in you. It’s also about connecting to where your mind may be, and how your emotions are moving your thoughts creating your mood and how those thoughts create your being. Finally, it’s about your heart and how you can use your emotions to deepen your understand of each experience you have and to find wholeness and belonging.

While the practice can be done at any time of day, we suggest that you develop a plan to have time in the morning to make the connection.

You can download the worksheet or use the online survey which, when completed, sends your results immediately to your email.

Things you will need:

  • Something to write with: a journal is preferred and you can use a word document, a voice recorder if you like to speak your thoughts out, make a video with your device if you choose. The goal is to not just think your thoughts,. I’s to get out of your head and get into your heart space.
  • Some space in your place. Try to create a small space for yourself somewhere. Even if it’s a chair, a corner, or space in front of your bed or couch. Find a space you can rely on!

One final tip. If you are new to the practice, please give yourself a little extra time to get familiar with each step. Open the survey, view the Wheel of Emotions tool, and watch the videos at least once before getting started. Then give yourself a few days to get the hang of the practice without judging your progress!

Let’s make the connection.

First ~ Assess your Physical State: The Body Budget

The first two parts should take you about 10 minutes and you are asked to write a small statement to yourself.

Step 1: Assessment of your Basic Needs – Sleep, Hydration, Food, Body Temperature (shelter)

Step 2: Assessment of your level of energy and mood.

Use the online survey tool to help record your what you discover or download the worksheet here.

Tip: If you choose to use the survey you will find that it includes the prompts for Identifying your Emotional State of Being as well.

You may choose to follow those prompts or to return to this webpage where you can go the Interactive Wheel of emotion in the next section below.

Note: we are developing an interactive tool for you to use right here on our website.

Next ~ Identify your Emotional State

After you have identified your physical state, it is time to move on to your emotional state. For this part you will use the Wheel of Emotion which you can access on the survey or by clicking the link below. (Many thanks to our friends at

The Interactive Wheel of Emotion will help you find the emotion that best fits how you are feeling at this time.

Note: you might need to choose more than one emotion or you might decided that you have some mixed emotions in which case you will choose the best mixed emotion (i.e. I am feeling a bit angry and I am also feeling anticipation which is making me feel aggressiveness.)

Then ~ Complete the Body and Breathe Check

The Body and Breathe Check is a three step process.

First, you will squeeze your muscles, ligaments, and tendons in groups to release any tension you many have.

Next, you will lightly stretch the body using the same groupings.

Finally, you will do a round of deep breathing with a moment of stillness.

Release Your Tension

Have you ever had an aching back or pain in your neck when you were anxious or stressed? When you have anxiety or stress in your life, one of the ways your body responds is with muscle tension. Progressive muscle relaxation is a method that helps relieve that tension.

To make our connection we will do our best to identify the tough spots we find in our bodies and pay them particular attention as we let go.

Simply flex every muscle, tendon and ligament from your toes to your face and hold them for 4 seconds and then release.

Group them as follows:

1. Feet and toes – hold 4 seconds and release

2. Calves, hamstrings, quads, and glutes – hold 4 seconds and release

3. Core and chest – hold 4 seconds and release

4. Upper back, shoulders, neck and arms – hold 4 seconds and release

5. Head and face – hold 4 seconds and release

Tips: It is best to do this standing up and you can also do it in other positions. It is also an effective way to release tension before bed.


Light Stretch 

Remember when you were very small and you could run and run without really getting tired? Or how about how you would bend yourself in all sorts of positions? When you were like four or five, you were as limber as could be with absolutely no sense of distance!

Now we are all tense and tight. We sit too much and we don’t sleep in the best positions. Many of us aren’t exercising enough and so we are not loose.

Your goal with this light stretch is to simply make a series of circles from your feet and go up to your head. As we do let’s continue to identify where we may have pain, tightness, and/or tension.

Locate it so that you can let it go.


Now Breathe


Three Simple Steps:

1. Inhale fully in and expand belly muscles – 3 to 5 seconds to fill the diaphragm

2. Exhale out and release and relax belly – Don’t force the air out.

3. Chose the most comfortable nose/ mouth pattern.

Tips: Repeat this process for 10 to 30 repetitions. Go at your own pace and note you might get a little light-headed or even nauseous which is normal. While you do this practice try putting one hand on your belly and one hand on your heart so you can feel the rise and fall of your core and breathe into your whole body.

Through each breath focus you attention on your body. Find the remaining tension and let it go. If there is pain or discomfort identify the level of intensity. Breath into and through the discomfort and let it go.

As you finish your last breathe still your entire being for at least one minute. Keep your hand on your heart and belly. Try to feel the emotion(s) you identified on the wheel. Seek the emotion(s) out. See where it exists in your body.

Finally~ Journal and Circle Back

Now, let’s explore all that you have discovered in the last 12 to 15 minutes as you’ve connected to your body and heart. This final step is about exploring the emotions that you identified and to see if your state of being has shifted at all after breathing deep and releasing tension.

Use the following prompt for your writing.

First, refer back to the statement you wrote about your physical state (reminder: it’s in your email). Look back at that statement and see if in hindsight you were right about your physical and emotional state.

Did you correctly assess your state of arousal and valance?

Have there been changes after your breathing and body work?

Document this in hindsight by acknowledging that you were self-aware today and that your feelings are valid. If you are off or if things have changed, write to yourself about what this might mean. Is there a pattern to you often misreading the sensations you feel? Are you being honest with yourself about how you feel? If so is it maybe that could not define exactly how you were feeling until now? Why is that?

Next, what insight can you share with yourself? If you were spot on about your body budget and if you are still feeling those feelings, than can you explore the emotion(s) you identified to gain clarity? Write down why you feel this way. What has happened recently? Unpack the emotion (s) as best you can. Describe how the emotion is showing up in your body? How does your heart feel about what you are writing down?

Finally, what foresight can you offer your future self. Use the power of your imagination to visualize, and/or to mentally rehearse how you might do things differently in the future. Can you set a goal or make a promise to yourself? Can you commit to being a better version of your self next time?

The journaling process shouldn’t take you long maybe 3 to 7 minutes is all you really need to just get the thoughts out of your head. Do feel free to go as long as you feel you need to in order to discover something new.

A New Beginning

You have reached the end of the practices, which is just the beginning of the next moment when you can take all that you have uncovered into life.

Go forth and be as present in every moment as you have been just now.

We hope to have you back tomorrow!

~Peace and Love~