
Our contribution
During this very special time, the Heartfulness Institute wishes to bring you the experience of relaxation and meditation.
These techniques enable you to recharge your batteries in a short period of time at any time of the day. It is about relaxing deeply to take care of yourself and regain calm and balance.
A Resource Kit has been specially created to enable you to experiment recovery techniques adapted to your medical professional constraints. It is made up of very short exercises (3 to 5 minutes) in audio or video format to be used at any time at work or at home.
Personalized online workshops can also be led by certified trainers. Caregivers, healthcare professionals, we invite you to contact us to set up workshops at info@heartfulness.org .
Who we are
Driven by the principles of generosity and benevolence, certified trainers from the Heartfulness Institute offer their expertise in raising awareness and accompanying the practice of meditation free of charge.
Scientific contributions
Meta-analyses of regular meditation practice show significant benefits related to stress reduction and management, attention control, self-awareness, and emotion regulation (Goyal et al. 2014; TANG et al. 2015).
In the context of the Covid-19 pandemic, some research scientists have just published a study conducted on the inhabitants of the Wuhan province to evaluate the benefits of daily meditation practice on the mental health of confined persons. Two hypotheses were tested: the first one concerning a better management of anxiety related to the announced figures of contamination and mortality; the second one, on the improvement of sleep: https://files.osf.io/v1/resources/wuh94/providers/osfstorage/5e75172b4a60a50579bb313d?action=download&direct&version=1
Resource Kit
A moment to connect
(from one instant to 2 minutes)
Objective > Center yourself, be present, be one
Position > Sitting or standing
Benefit > Unify one’s body, mind and inner self to prepare for next activity
10 deep breaths
(3 minutes)
Objective > Turn a stress reaction to your advantage
Position > Sitting or standing
3 Benefit > Physiological relaxation and cardiac coherence
Relaxation
(3-5 minutes)
Objective > Relax physically and mentally
Position > Sitting
Benefit > Tension relief and cardiac coherence
Meditation
(3-5 minutes)
Objective > relax mentally and tune with one’s inner space
Position > sitting
Benefit > bring centeredness, perspective and help in decision making
Express Cleaning
(3-5 minutes)
Objective > Clean and soothe the emotional load due to sudden stress
Position > Sitting
Benefit > Will relieve and improve your emotional state
Flash exercise to be done on a chair
Recommendations
- Go as far as you can on each posture without forcing: if your face becomes tense, relax slightly.
- Breathe deeply (see « 10 Deep Breaths ») in each posture held, and breathe with attention to where you are feeling tensions or pain.
- When you lean forward, the tilting movement starts from the pelvis, and the back remains straight.
- To maintain a good posture, imagine there is a thread on your head pulling you upwards.
Well-Being Exercice
(6 minutes)
Well-Being Exercice 2
(3 minutes)
Position > sitting
Benefit > reduce stress, ease backache and tiredness.
Ideal for a person sitting for long durations.
To deepen and explore further
Personalized online workshops with a certified trainer :
> Relaxation and meditation (10-20 minutes)
> Cleaning (20 minutes)
> Connection to the Self (20 minutes)
> Wellness yoga (20-30 minutes)
Contact : info@heartfulness.org
Flyer : Download the flyer