Hello,
Friends.
This is going to be a practice.
It should just help to open you up a little bit.
So let's begin by shaking things out.
Shake out our arms.
We can do a little thing like this.
Like that.
It's a nice little shake that energy out.
Get things moving a little bit.
You just want to move free.
Just let the energy move through you.
Just let those muscles move around.
Don't be ashamed.
Just let it do what it needs to do.
Let the body do what it needs to do.
What it wants to do.
Just allow it to be.
Okay,
Now we shook all that out.
Got to make sure that we've got suitable sitting or laying down.
We can sit on a cushion,
Cross-legged.
Or we can sit Cezanne on our knees or in a chair.
Or lay flat on a bed.
All of those are fine.
Just,
You want to have your spine straight.
You want your sitting to be comfortable,
But straight up and down.
So take three deep breaths to begin.
And as we breathe in,
We feel all the tension in our bodies.
We just allow ourselves to really feel into it.
And then as we breathe out,
We release it all.
That's the tension of the body.
Tension of the emotions.
Sort of the winds.
And the tension of the mind.
So,
In fact,
We can do it in three breaths.
Let's begin with tension of the body.
First,
We release,
Breathe in,
Feel the tension of the body.
As we breathe out,
We release it entirely.
We might even clench our fists as we're breathing in.
Three,
Two,
One.
Feel all that tension,
Any tension that's in your body,
Anywhere in your face.
Release it.
Now we breathe normal.
On three,
Two,
One,
We come back again.
Breathe in.
And now all the emotional tension,
We feel it.
And release.
All the emotions.
Everything wide open.
All those energies.
It's all okay.
Broken open.
And now in the last,
We do the mind.
Three,
Two,
One.
We feel any uncertainties,
Doubts,
Fears.
And we release.
Now we just sit in this for a moment.
We just remain in that openness.
The body open,
Relaxed.
The energies open,
Relaxed.
The emotions.
There's activity.
It's very easy.
No resistance.
Just goes where it goes.
Just allow it to be as it is from its side.
Now I'd like you to open your eyes if they're shut.
And just rest your eyes anywhere in front of you.
Either in the open space or just on an object ahead of you.
But loosely.
Not focused.
Just rested.
Rest the eyes ahead.
Now come back to the emotions,
The energies,
The body,
The winds.
Your eyes are open but your gaze is wide.
And you feel in.
Into the body.
Into the emotions in the heart.
The solar plexus.
The gut.
The sex.
All the way down to the very root.
Feel the movement.
The forces.
The shifting.
Like a colored display.
Light shown on a wall.
The visual field too may become broad patterns.
Or in and out between sharpness and indistinct color fields.
So the emotions,
Broad open field,
Forces like colors or sounds echoing through the body.
Pick one for a moment.
Some feeling down there.
Good or bad.
Good is nicer.
And look at it.
What is it?
Is it holding still and moving around?
Does it stay constant?
Or change?
Is it vibrating?
Shimmering?
Or solid?
Close your eyes again.
And feel even more deeply into it.
Open to the whole field of emotion again.
Feel deeply into the whole field.
The whole torso.
From the butt all the way up.
But especially up to the neck.
It's wide open.
Like the sky.
The emotions like clouds passing through.
Can you see it?
Blue like the sky.
The space inside.
So big.
And when you look closely at the emotions,
Where does the you end and the emotion begin?
Where does the emotion end and the you begin?
Stay open to whatever's happening.
Like a bundle of hay with the cord binding it together.
Cut.
The forces,
The energies of the body,
Mind,
Splay out.
Your whole body may be humming by now.
Let's bring our mind to the heart region.
In the center of this vast blue sky.
Emotion.
There at the heart is the sun.
Feel the warmth of the sun at the heart.
Radiating loving kindness.
Tender.
Gentle.
Loving.
Caring.
It is the nature of phenomena.
The nature of knowing.
Caring.
Loving.
Penetrating,
Being penetrated by.
Everything we experience.
Infinite love.
The radiant sun at the heart.
Open.
Radiating out.
Filling your limbs with light.
Warmth.
Clear self-cognized radiance.
Luminous.
Everything shining out.
Filling the whole world.
Open your eyes.
Can you feel it?
It's the nature of recognition.
Loving kindness.
Boundless joy.
Perfect evenness.
Radiating out.
Like clear cognizance from the heart center.
Embracing everything.
Disturbing nothing.
The center of the heart.
The center of the sun.
All we have is our phenomenal experience.
Look.
What's there?
The center.
It's the seer.
The seer in the scene.
At the center of the heart.
The sun.
The seer seeing itself.
Seeing itself.
And relax.
Just drop everything.
Let the heart radiate out.
Luminous.
Loving.
Receptivity.
All penetrating.
Absence.
Clear and vibrant.
Nothing to hold on to.
Nowhere to fall into.
Just total freedom.
Thoughts arise.
Just open to them.
See where they go.
What kind of reality do they have when they're present?
Just look.
Look and see.
And relax.
A little smile.
If you want to.
You can do anything you want.
It's okay.
The whole world wide open.
Everything totally unimpeded.
This luminousness.
Instantly seeps into everything.
All the sounds.
All the sights.
All the feelings.
All the thoughts.
And it's totally free.
Without cause or condition.
Everywhere present.
Totally absent.
At rest.
The luminous presence.
Thank you so much for joining me on this little adventure into the heart.
The heart of things.
And as always,
We dedicate this practice to our highest aims and aspirations.
May you be happy and well.
