So if you will,
Sit comfortably upright.
Have your feet firmly on the ground,
Parallel with each other.
That helps to ground your energy.
Rest your hands,
Palms cupped in your lap with the tips of your thumbs touching lightly.
In that nice,
Open,
Receptive posture.
And when you're ready.
You can lightly close your eyes.
Now let's begin with a nice,
Long,
Slow,
Deep in-breath.
Danny Arguetty.
Letting go.
Settling in your seat.
And being present.
Inside your body.
And as we begin our practice here together today.
Let's dedicate it to the benefit of all beings.
Acknowledging our oneness with all of life.
And knowing that as each of us tune in to our internal energy.
And use that to cultivate.
Our light body.
Our spiritual body.
We make that experience more available for all beings.
So there's an individual and a collective purpose.
In our practice.
Now let's move deeper into present embodied awareness.
By focusing down into feeling the sensations of contact.
Of the soles of your feet on the ground.
So you might rest your feet down for a moment.
And then release that pressure.
Move your toes.
And then allow your feet and your toes to soften.
And relax.
Feel as if they are melting.
Deep down into the earth.
Feel down into the frequency of the earth.
This deeply grounding,
Nurturing presence.
Within which we live.
Feel that solid support underneath you.
Allow that feeling of grounded presence to flow up through the soles of your feet.
Up through your shins and calves.
Up through your knees and thighs.
Into your hips and pelvic bones.
Resting down in your seat.
Feel the weight of your body.
Resting down in your seat.
Resting down on the earth.
You are fully present.
Here.
Now.
In this body.
On the earth.
Focus into your palms and fingers,
Resting cupped in your lap.
Awaken sensory awareness here in your hands.
And allow your hands to soften.
And relax.
Feel as if they are melting.
Down into your legs.
Feel the soft openness.
In your hands.
Connected.
With the soft openness.
Of your heart.
Embracing every moment of experience.
And as your hands relax even more.
Let your arms and shoulders relax down.
Releasing any tension.
In your shoulders,
You know.
And your head.
Imagine and feel as if a string is attached.
To the top of your head.
Drawing your spine gently upright.
Like a string of luminous pearls.
Feel your spine gently stretched.
From your perineum and tailbone.
Right up through the top of your head.
Like a stream of light.
It's slowing up for me.
Flowing out through the core of your body.
Up through the center of your brain.
Through the top of your head.
And opening.
To the baths.
Clear sky above.
Feel the vast openness.
Of the sky.
Opening your mind.
And now tuck your chin just slightly,
Gently lengthening the back of your neck.
Lightly close your lips and breathe in and out through your nose.
Feel the energy in your breath.
Flowing in through your upper nasal passages.
Lighting up your eyes and forehead.
Brightening awareness.
And as you continue nasal breathing,
Rest your tongue upon the roof of your mouth.
With the tip of your tongue touching the gum line.
Behind your upper front teeth.
Soften and relax your tongue here.
Softening your tongue is a calming cue.
Which sends a relaxation signal to the vagus nerve in the center of your brain.
As you soften and relax your tongue.
Even more.
Feel this relaxation flowing back along your tongue.
Flowing back into the center of your brain.
Where it lights up the center of your brain.
With relaxed,
Alive presence.
Breathe through the center of your brain.
Amplifying the signal here.
Lighting up your pineal gland.
Enhancing awareness.
And now allow the energy to flow down through your vagus nerve.
Blowing down through your neck.
Danny Arguetty.
Feel it slowing down into your abdomen.
Relaxing,
Releasing any tension.
In your abdomen and lower back.
And now focus into the center of your lower abdomen.
About three finger widths below your navel.
Deep in the center of your lower abdomen.
Imagine a radiant sphere of energy.
The lower Dantian sphere.
Imagine and feel this sphere is breathing.
So that as you breathe in,
It gently expands from the center outward in all directions,
Filling up with energy.
And as you breathe out.
The sphere relaxes in toward the center.
And the energy concentrates in a pearl of energy.
Right in the center of this sphere.
Allow your mind to be completely absorbed.
In the sensations of this breathing sphere.
So everything else fades to the background.
And there is only this.
Breathing in.
Expansion from the center outwards in all directions,
Filling up with energy.
And breathing out.
The sphere relaxes in toward the center.
And the energy concentrates in that pearl.
Right in the center of this sphere.
Imagine and feel that your breath is feeding the energy of this sphere.
So it glows warmer and brighter.
And feels alive.
All of energy.
And now at the end of your next exhalation,
Let go of breathing.
And focus right into that pearl in the center of the sphere.
In the center of your lower abdomen.
Feel that pearl glowing warm and bright.
Pulsing with vital energy.
And follow the pearl as it sinks down.
Straight down into your perineum.
The Huygen point.
Give a few gentle squeezes at your perineum.
And relax.
Imagine and feel the glowing pearl.
At the way in point.
The perineum.
Now follow the pearl as it moves just slightly back.
To the tip of your tailbone.
The Weyloo Point.
Give a few gentle squeezes here.
And relax.
Imagine and feel the glowing pearl.
At the way loop point.
The tip of your tailbone.
And feel the path between your perineum.
In this point.
Like a path of white light.
And now follow the pearl as it blows slowly up through your sacrum.
Leaving a path of white light as it flows out.
To a point in your lower back directly opposite your navel.
The Ming Men Point.
Give a few gentle squeezes here.
And relax.
Imagine and feel the glowing pearl at the Mingmen point.
In the center of your lower back.
And feel the path of light from the perineum.
Up to this point.
Now follow the pearl as it flows upward very slowly through the vertebrae of your spine.
From the ming men point up between your shoulder blades.
Up to the C7 vertebrae.
At the base of your neck.
The dot's waypoint.
Give a few gentle squeezes here.
At the base of your neck.
And relax.
Imagine and feel the glowing pearl.
At the C7 vertebrae,
The base of your neck.
And feel the path of light from your perineum.
All the way up to this point.
Now follow the pearl as it blows up through each vertebrae in your neck.
Right up to the point where your spine enters your skull.
The U-chin point.
Or J Hello Point.
At the base of your skull,
The top of your neck.
Give a few gentle squeezes here.
And relax.
Imagine and feel the glowing pearl at the U-10 point.
Top of your neck.
And seal the whole path of light.
From your perineum up to this point.
And now follow the pearls that blows up the back of your head.
Right up to the very top of your head,
The Bai Hui point.
Crown point.
Give a few gentle squeezes here.
And relax.
Imagine and feel the glowing pearl.
At the buy way point.
And feel the whole path of light from your perineum.
All the way up your spine to the top of your head.
Feel that tingling aliveness at the top of your head.
Now follow the pearl as it flows down a short distance down to the center of your forehead.
The upper Dantian point.
Shangdantian.
Give a few gentle squeezes here.
And relax.
Imagine and feel the glowing pearl at the upper Dantian point.
The center of your forehead.
And feel the path of light from the top of your head.
To this point.
And now follow the pearl as it flows down from the upper Dantian point down over the bridge of your nose.
Down through the tip of your tongue,
Touching the roof of your mouth.
Down the front of your throat.
Down to the center of your sternum.
The middle Dantian point.
Give a few gentle squeezes here.
And relax.
Imagine and feel the glowing pearl at the middle dantian point,
The center of your chest.
And feel the path of light from the top of your head down the front center line of your body down to this point.
Now follow the pearls,
It slows down.
Down through your solar plexus,
Down through your navel.
Down to the lower dantian point,
About three finger widths below your navel.
Give a few gentle squeezes here.
And relax.
Imagine and feel the glowing pearl at the lower dantian point.
And feel that whole path of light from the top of your head down the front center line of your body.
Down to the lower dantian point.
And now follow the pearl as it flows down.
And returns to the perineum.
Completing the circuit.
Give a few gentle squeezes at the perineum.
And rely.
Imagine and feel the glowing pearl at the perineum,
The Huayyin point.
And feel that whole path of light from the top of your head down the front center line of your body.
To the perineum.
Now take several slow deep breaths.
Breathing in and out through the perineum.
Feeling a downward pressure at the perineum when you breathe in.
And as you exhale,
Feel the energy flowing through the perineum.
Feeling the energy build.
And now feel the path from the perineum.
Up the back of the circuit to the top of your head.
And the path from the top of your head down.
The front center line of your body returning to the perineum.
And we're going to breathe up.
And down along this path.
As we breathe in,
We'll feel that downward pressure in the perineum.
Gently squeeze the perineum and feel the energy flowing up the back of the circuit,
Up the spine to the top of your head.
Pause and feel the back of the circuit.
And then exhale and allow the energy to flow effortlessly down the front center line of your body,
Returning to the perineum.
Continue breathing through the circuit at whatever pace feels good to you.
Taking a deep in-breath.
Feeling that downward pressure become an upward rising current flowing up the back of the circuit to the top of your head.
Feel that whole back of the circuit.
And then exhale,
Follow the energy as it flows effortlessly down the front center line of your body,
Returning to the perineum.
And continue breathing in this way.
And as you breathe in,
It can help if you gently squeeze the perineum,
Gently tuck your chin.
Feel the current flowing up.
Through the back of your throat to the top of your head.
And as you exhale,
Really let go.
Allow the energy to flow down effortlessly.
And as you continue breathing around this circuit.
See if you can just allow it to happen naturally.
Very little effort.
There's a natural current that rises up as you breathe in.
And a natural downward flow as you breathe out.
Now let go of breathing.
Feel the energy of the whole circuit at once.
Blowing on its own.
Now we're gonna take a breath drawing the energy from the perineum up into your heart.
And breathe out through your heart.
Focus the energy here.
Two more times.
Deep in breath,
Draw the energy up from your perineum to your heart.
Exhale through your heart.
One last time.
Now breathe in and out through your heart.
Focusing the energy here.
Feel your heart shining like the sun.
Feel the light of your heart.
Steining out.
Through your whole body.
Out through the pores of your skin.
Out through the space all around you.
Feel this light shining out from the center of your heart.
Infinitely in all directions.
Through the whole light field of life.
Feel out through this whole field.
Feel the oneness of life.
This one light we all share.
The source of our life.
Feel this light extended infinitely in all directions.
As far as you can imagine.
And beyond that.
And beyond that.
Rest in the light.
Feel the light shining out from the center of your heart,
Out through all that is.
Feel the space of your body.
There's an open space.
Through which the light shines.
You are inseparably one with all.
8.
Center of this infinite life.
Now feeling this light centered in your heart.
Shining out through all that is.
Very slowly begin to open your eyes.
Feeling your oneness with all beings.
In all of life.
Thank you for your practice.
