Pamela Church


Deepening the Capacity for Joy


  • An exercise in how to increase the ability to hold happiness.  This is for many people a developed skill just like holding difficult feelings is something that needs to be cultivated.

Two-Minute Simple Balance

1.  Drink water.

2.  Hook up the hemispheres of the brain with Heart Blessing.  With hands crossed over the chest, alternate tapping with each hand.

3.  Rest in the heart for a moment with both hands on the heart.


Step 2
Step 2

1.  Set an intent to let joy flow, to be open in heart and body.

2.  Spacious Heart Breath:  Breathe into the heart center and, with the breath, trace an infinity symbol (a sideways figure-8) and breathe out the heart center.  Do this for six breaths.
Step 4
Step 4

3.  Hold one hand on the heart and one hand two inches below the navel for two minutes.  This gesture encourages a soft belly and an open heart.

4.  Crown-Heart Hold: With eyes closed, hold one hand on the crown and one hand on the heart for two minutes.
Step 5
Step 5

5.  Forehead-Heart Hold:  Hold one hand on the forehead covering the third eye and one hand on the heart for two minutes.

6.  Return to holding both hands on the heart, feeling the rising and falling of your chest.


  • Notice the sensations in your body.  Notice if any feelings have changed and, if so, how.