Today a massage client presented with pain the the right shoulder/upper back. During the massage, she mentioned being active in the head. I shared a simple meditative focus to move out of the head and into the heart. Perhaps this can be a useful tool for you.
Take a few deep, full breaths. Center yourself. Notice where your consciousness is. If your mind is active and you feel yourself there, imagine that your consciousness is a small glowing ball bouncing around in your head. With your next in breath, breathe into the ball. With the out breath, imagine that you are pushing the ball down out of the head, through the neck and into the center of your chest. Do this with as many breaths as necessary to feel that the ball is in position. At that point, shift your focus to imagine you are breathing in and out of the ball in the center of your chest. Continue this breathing for 3 – 5 minutes, or longer if you like.
During the course of your day, you will find it helpful to stop what you are doing and take a few minutes for this heart-centering activity. This method helps to bring you into heart coherence and allows for better focus and function. This is a technique I learned from the Institute of Heart Math. You can learn more on their website. May you find this beneficial. Thank you.