There are 6 exercises.

1. Freeze frame
- Practice tips :
*Follow the simple 5 steps.
*Apply FREEZE-FRAME to at least four or five situations every day.
*Once you are used to it you won't use the sheets anymore, the technique takes 60 seconds to
complete.
*Your enjoyment of your own heart intelligence will help you remember the technique but at the
beginning use reminders (post it's, Mnemonics)
*Overtime physiologically a polarity shift will take place from head to heart.

- Freeze frame exercise :

Use the following worksheets and start with the written exercise. Writing will help you clarify your
self-awareness and see links between thoughts, feelings, reactions, and choices. Do that with
every stress cues you are aware of.
Here are the five steps of the Freeze-Frame technique:
1. Recognize the stressful feeling and FREEZE-FRAME it! Take a time-out.
2. Make a sincere effort to shift your focus away from the racing mind or disturbed emotions to
the area around your heart. Pretend you're breathing through your heart to help focus your
energy in this area. Keep your focus there for ten seconds or more.
3. Recall a positive, fun feeling or time you've had in life and try to re-experience it.
4. Now, using your intuition, common sense, and sincerity, ask your heart, What would be a
more efficient response to the situation, one that would minimize future stress?
5. Listen to what your heart says in answer to your question.

- The steps explained in details :

Step 1. Identify stress cues in your existence (what generates stress in you)
We first experience stress mentally and emotionally through our perceptions. If our stress is left
unchecked, we can become confused and forget where we were going or what we were doing.
Then it's all that much easier to be abrupt with people and take everything personally.
The early-warning signs of stress can be felt physiologically and differ in each one of us. The
important thing is that we learn to recognize our own cues for stress then we pause when
feeling them and act using the freeze frame.

Step 2. Immediately make a sincere effort to shift your focus away from the racing mind or
disturbed emotions to the area around your heart. If you have difficulty shifting your attention to
the area around the heart, touch it with your finger or praying hands.
Pretend you're breathing in and out through your heart to help focus your energy in this area.
Keep your focus there for ten seconds or more.

Step 3. Recall a positive, fun feeling or time you've had in life and try to reexperience it.
Remember the feeling you had, such as joy, appreciation, care,compassion, or love.
What's important in this step is to reexperience the feeling. This isn't just mental
visualization-picturing something in our minds. Ask yourself what did that experience feel like
and not what did it look like, re experience this feeling.

Step 4. Now, using your intuition, common sense, and sincerity, ask your heart, What would be
a moreefficient response to the ongoing situation, one that would minimize future stress.
By asking this question from the heart, your intuition, common sense, and sincerity will become
more active and available. You will gradually increase your capacity to arrive at convenient and
practical solutions. As you practice this step, remember to stay focused in the area around the
heart.

Step 5. Listen without thinking of the problem yourself to what your heart says in answer to your
question.
The answer can be simple or elaborate, it can be a feeling or a signal. The most important is to
be focused on the heart and to listen for a answer.

- When to apply freeze frame?

Here are some helpful suggestions :

At Home.

- At transition points (home to work or work to home), so that you leave work at work, leave
family conflicts at home, and are fully present in the moment
- Before conversations or phone calls, to enhance sincerity, depth of connection, and listening
ability
- Any time communication begins to go off track
- When children are upset, arguing, or acting up
- At the beginning of the day, to set the tone for positive activity, calibrate your system for a
coherent day, and clear out the mental and emotional cobwebs from the day or night before
- At the end of the day, to feel positive completion of the day and ensure a good sleep
- Other ______________________________________________ __

At Work.

- At transition points, to renew freshness and coherence (traveling from home to work, work to
home; and before and at the end of meetings, procedures, appointments, and phone calls)
- At planning sessions and during other creative ventures • Before delivering a talk or
participating in any event that requires clarity, balance, and maximum intelligence
- After a difficult interaction with a co-worker or client, or before an inter-action that may be
difficult
- As part of any break-coffee, lunch, evening, weekends, vacation -to add to the refreshment
and rejuvenation • At any stress point or choice point
- Other ______________________________________________ __

For Health and Creativity

- To help with health challenges such as high blood pressure, arrhythmia, tension headaches,
PMS, panic attacks, chronic fatigue syndrome, and soon
- To help determine a balanced diet and exercise program • To encourage creative inspiration
- To improve performance in golf, tennis, or any other sport
- To enhance creative projects such as writing, painting, and hobbies
- Other ____________________________________________ __

2. Energy Assets/Deficits management :

- Practice tips :
*At night time track your energy deposits and withdrawals over a twenty-four period either today
or yesterday
* Fill the sheet below and follow the instractions.
- Collecting the data's :

First think back over the day you're auditing. As objectively as possible trying not to over identify
with right or wrong, good or bad, think about the flow of the day.
Then follow these instructions :
1. Under "Assets," write down the events that were energizing and harmonious, that felt good to
your system. These may include such things as enjoyable interactions with others, acts of
kindness, times when you could have become upset but didn't, or creative time by yourself.
[Link] "Deficits," write down the events that felt incoherent, disharmonious, or draining. These
may include miscommunications, overreactions, frustrations, worries, time pressures, or
inefficient uses of your energy anything that didn't feel good to you.
3. When you're through listing these events, put + 1 by each asset and -1 by each deficit. Then
add up your assets, add up your deficits, and subtract the deficits from the assets to determine
your overall score. If you're in the red, it's time to take action.

- Analysis and assessment :

Ask yourself these questions :

*What did you learn from doing this exercise?
*Did you see more clearly how your attitudes and perspectives contributed to how you felt on
the day that was audited?
*Did you see repetitive patterns, things that you do regularly that added to or subtracted from
your score?
*Were there some deficits that you wanted to assign a lower score for example a -5 or -50
instead of just -1 because of how much they upset or drained you?
*Were there some assets that you wanted to score higher because of the extra energy or fun
they gave you?
*Perhaps you had events on your sheet that were both assets and deficits.
*Did you see events in your deficit column that could have become assets with just a little more
heart effort to manage your reaction and do something differently?
*Did you see deficits that could easily have been eliminated or even transformed into assets by
using freeze frame ?
*As you recalled your day, before your evaluation did you weigh the deficit events more heavily
than the assets, thinking that your day was worse or better than it actually was?
*Are there assets you could have appreciated more at the time (or would like to appreciate more
in general)?

- The work :

Review your asset/deficit balance sheet and study asset patterns that you'd like to enhance and
deficit patterns that you'd like to change.
Pick one deficit at a time to apply heart power to, practice the freeze frame technique on it and
get an intuitive perspective for it.
Then follow your heart's directives.

3. The Power Tools of the Heart.

- Practice tips :
*Heart power tools are 4 aspects of love : Appreciation, Non judgment, Forgiveness and Care.
*Activating core heart feelings increases energy assets and reduces or eliminates energy
deficits.
*To power them up sincerity is essential, before anything else:
Ask your heart whether loving, appreciating, and forgiving could really do anything for you. If
you get the feeling that they might, you'll find it easier to give these tools a try with sincerity.
- Working with appreciation.

Principle : What you can't change, you can still change it by appreciating it.
Part 1 :
*Start with the exercise on page 112.
*Think of a situation in your life right now that's challenging. *Calm the mind as much as you can
by focusing in the area around the heart.
*Do a FREEZE-FRAME if you'd like.
*Ask your heart to show you three things about this situation to appreciate. Write them down.
Even if you didn't come up with a lot to appreciate, you've put a process into motion that will
save you time and energy.
*Use appreciation not just when it's convenient but as a tool to help you see a way out of
undesirable situations.

Part 2 :
*Now let's take a moment to fill in the appreciation list on page 113.
Do a short FREEZE-FRAME and then list as many things as you can that you appreciate about
your life.
When you're finished, read your list and observe how this simple exercise makes you feel.
Creating an appreciation list gives you a new reference point for appreciation.
- Working with non judgement:

* Anytime you find yourself in strong judgment, use the freeze frame technique to help you get
to neutral and find a more balanced, intuitive perspective on this personal judgement.
* Ask your heart to help you get out of judgment.
* Then activate the power tool of appreciation. Try to find something to appreciate about the
person, place, or issue you're judging.

- Working with forgiveness.

Your first goal is forgiving people who harm you for your own health.
Your second goal is cleansing yourself of past conditional forgiveness.
Your third goal is to forgive your own self.

*Use freeze frame.

*Increase the emotion of love within yourself.
*Apply this emotion to your target either being you, something or someone else.

4. Eliminating overcare.
- Freeze framing overcare :

*When you find yourself caring too much, engage your heart power and find a feeling of
balanced care. This process involves taking some of the significance out of the issue and
reducing the amount of emotional energy you have invested in it.
*Now fill out the FREEZE-FRAME worksheet on page 168 and 170.
*Pick one of the issues from your overcare inventory sheet. Write it down under "Situation";
then, under "Head Reaction," write down a few words about how you perceive the situation and
how it makes you feel. Having set the stage, now do the FREEZE-FRAME technique and ask
your heart to show you how to move from overcare back to true care; listen well, and then write
down (under "Heart Intuition Response") what your heart says. Compare the before and after
perspectives. See if you've determined a more efficient way to deal with your situation one that
eliminates some of your overcare and brings you back to balanced care. Most important, follow
through on the advice your heart has offered you.
-Eliminate the overcares of projection, expectancy and comparison:

*Projections: We use the term "projection" to describe our thoughts and mental images about
the future whether it's making a shopping list for the week or planning a business meeting for
next Thursday. They can bring hope or despair.
*Expectations, when we care too much about life conforming to our expectations, we're setting
ourselves up for disappointment because life just isn't that compliant. Disappointment leads to
despair and depression.
*Comparison means measuring ourselves against others assessing who we are (self-image)
and what we have versus who someone else is and what he has.
1. Become observant of your thoughts and feelings and make a sincere effort to see where you
might be prone to regularly experiencing overcare.
2. When you find yourself experiencing unhealthy projection, expectancy, or comparison,
remember that those energy deficits are draining your energy reserves. That perspective will
give you the motivation needed to move beyond them.
3. Try to take some of the significance out of projective, expectant, and comparative thoughts
and feelings. They're usually not as important as they seem.
4. When you find yourself experiencing any of these overcares, make an effort to stop, do a
short FREEZE FRAME, and ask your heart to show you how to transform each overcare into
true care. Making contact with your heart intelligence will allow you to see things in a more
comprehensive way and give new direction for your care.
5. Activate the core heart feeling of appreciation. Appreciate the way things are instead of over
identifying with a situation or issue, and appreciate yourself for having the awareness to catch
these subtle overcare.

5. Cut thru exercise.

- Practical tips :
*Use the CUT-THRU worksheet an page 198.
*Practice each step as you read it.
*Read through the detailed descriptions of the attitude and emotional shifts intended with each
step; then go back and practice the steps. It's worth taking the time to explore each aspect of
CUT-THRU carefully.
*At first, practice with your eyes closed, as you become familiar with the internal process, you'll
be able to do it quickly with your eyes open and automatically.
* You can also try doing CUT-THRU to music that you feel connects you with the heart
something that's not too stimulating, but not too soft and gentle either.

- Working with cut thru :

You can task yourself into tackling any af the recurring deficit emotions or overcares that you
identified in yourself while reading Chapters 7 and 8 or you can try cutting through some af the
most common draining emotions listed below :

Tension ,edginess, pain, rage, guilt, feeling overwhelmed, apathy, hurt, sadness, low
energy/fatigue, grief, resentment, worry, anger, anxiety, self-blame, depression, fear.

When your emotions are severely out of balance, first do a freeze frame to try to activate a core
heart feeling and then go on to the CUT-THRU technique. FREEZE-FRAME will help bring your
various systems into a more balanced state, thereby making CUT-THRU both easier and more
effective. FREEZE-FRAME can get you back into a state of mental clarity and balance quickly,
and then CUT-THRU can bring your emotions into coherence with your heart.
- The Six Steps of CUT-THRU :

1. Be Aware of how you Feel about the issue at hand.

2. Focus in the Heart and Solar Plexus. Breathe love and appreciation through this area for ten
seconds or more to help anchor your attention there.
3. Assume Objectivity about the feeling or issue-as if it were someone else's problem.
4. Rest Neutral in your Rational, Mature Heart.
5. Soak and Relax any disturbed or perplexing feelings in the compassion of the heart,
Dissolving the Significance a little at a time. Take your time doing this step; there's no time limit.
Remember, it's not the problem that causes energy drain as much as the significance you
assign to the problem.
6. After Extracting as much Significance as you can, from your Deep Heart sincerely Ask for
appropriate guidance or insight. If you don't get an answer, Find something to Appreciate for
awhile. Appreciation of anything often facilitates intuitive clarity on issues you've been working
on.
 6. Heart lock in exercise.
* 5 to 15 minute first thing in the morning.
* HEART LOCK-INS are used not necessarily to solve a specific problem but rather to give you
a pleasurable, regenerative experience and greater overall access to the intuitive intelligence of
the heart.
*It is used for deeper relaxation, regeneration, and awareness, and to enhance the effectiveness
of the other Heart Math Solution tools and techniques.
That way you start off in the right direction before the chaos of the day kicks in.

- Sending core heart feelings.

When people send out their core heart feelings, they often report that they can actually feel the
heart energy-as a warmth around the heart; as a liquid feeling, as if it were a pool or river of
love, care, or appreciation; as circles of energy expanding from the heart; or as a tingling in the
cells. As people continue to radiate core heart feelings to others or to life, they sense the love,
care, or appreciation as a tangible energy connecting them to people and nature. That
connection feels wonderful soothing to the emotions, mind, and body.

- Practicing heart lock in.

1. Find a quiet place, close your eyes, and try to relax.

2. Shift your attention away from the mind or head and focus your attention in the heart area.
Pretend that you're breathing slowly through the heart for ten or fifteen seconds.
3. Remember the sincere feeling of love, care or appreciation that you have for someone whom
it's easy for you to love.
Alternatively, focus on a feeling of appreciation for someone or something positive in your
[Link] to stay with that feeling for a time from five to fifteen minutes.
4. Gently send that feeling of love, care, or appreciation to yourself or others. Radiating them
throughout your body and cells or radiating them to other people or issues helps you lock into
the feeling state (and thus the coherence state) longer.
5. As head thoughts come in, bring your focus gently back to the area around the heart. If the
energy feels too intense or feels blocked, try to feel a softness in the heart and relax.
6. Let answers find you don't look for them. After you've finished, if you can, write down any
intuitive feelings or thoughts that are accompanied by a sense of inner knowingness or peace to
help you remember to act on them.