To begin Three Centers Breathing is also to recognize these energetic fields of the what's called the three dantians or the hara heart and head fields.
In the Chinese language these fields are also connected to what's called jing or vital essence of our bodies,
The heart mind vitality of the of this field and what's called shen.
So jing qi shen,
Shen being the spirit or the awareness field of being awake which we are right now.
So as we pulse these fields in the practice of Three Centers Breathing,
Very simple gesture does not require a big motion.
We're going to expand and pulse here in the field of the lower dantian.
So just want to invite you into beginning this flow of the pulse.
Naturally regulate your in-breath and out-breath.
And to engage whole body motion let's remember that when we're exhaling we're settling lightly back towards the heels keeping the knees unlocked.
With the in-breath we're expanding lightly forward towards the bubbling well,
Front part of the foot,
Ball of the foot.
Let this be really easy.
If you've done Three Centers Breathing practice with me before,
I want to invite you to underdo range of motion so that you can start to feel the whole system of the field of this lower dantian,
The hara.
Expand with that in-breath and gently pulse with the exhalation.
So it's a slight expansion,
A slight contraction,
But there's a movement.
Movement that happens inside and around the energetic field inside the body.
And then past the boundaries of the physical form.
So you're breathing this beautiful field of the hara,
Letting the whole system breathe with ease,
With ease.
Now with this you can also sense the grounding quality.
Whole system breathing,
Whole system pulsing,
Opening and closing.
As you practice Three Centers Breathing and in the field now the hara,
The radiant core deep inside the body is like a sun or a vortex that expands healing chi into and through the vital organs,
Down the length of the legs,
Up the length of the spine,
Into the head and brain,
Down the length of the arms.
As you continue to practice here in the field of the hara,
You might slow down,
You might small up the range of motion of the pulse,
Bringing that kindness of attention to the inside of the body.
Good.
Now for just a moment,
Let's just settle here.
Let the hands and the palms relax,
Facing inward toward one another.
Feel this vibrant space between your hands.
Now coming up a little bit,
Coming up to the heart center and as we pulse this,
This is right around the solar plexus area to include the field of the lungs and the heart,
The chest.
Beginning with this heart center connected with the hara,
Connected with the earth,
The vitality of chi,
The vitality of the essence of spirit that lives in the field of the heart that we are.
So feeling this field,
Even though the hands describe the pulse in the field of the heart in front of your body,
Inside it's just breathing ever so naturally.
To feel that sense of the awakened heart breathing,
The free heart,
The compassionate,
Wise heart breathing.
Keep the limbs soft,
Just let the pulse happen with the connection to the hands,
Arms movement,
But inside the field of the heart.
Sensing the connection to the hara and the interesting synchrony of the hara expanding along with the heart.
Perhaps the heart field has its own rhythm,
The hara its own.
This is your connection with your energy body.
Now just rest here.
We rest in the gesture of the universal embrace posture.
So keep the shoulders relaxed,
Empty,
Clear,
And the centers of the palms flowing in towards the field of the heart,
Right towards the spine and the back.
Good.
The integration of the heart field of qi,
The hara field with the essence of jing vitality,
Essential vitality.
Release the hands down in breath.
And as we come up to the space of the head and the eyes,
We're not lifting up too high.
I want to keep the shoulders relaxed.
The palms are right about the nose and eye level.
And what we'll do is expand the head and here and pulse.
And I want to really invite you to soften the gateways of your senses.
Let the tongue rest naturally in the mouth.
The eyes are soft,
Clear,
Open.
Ears,
Nose,
Tongue.
Continue to breathe with your whole body.
That subtle exhale towards the heels,
The subtle in-breath towards the front part of the ball of the feet.
This is a clearing gesture.
The essence of shen,
The spirit,
Clearing the brain,
Clearing the mind,
Clearing the glands of the pituitary and pineal,
The beautiful connection of the brain with the nervous system,
Spinal cord.
Good.
All right.
Let the hands just settle out,
Palms forward and release down.
Just rest here,
Feeling the natural alignment and the aliveness of the field of the head,
The field of the heart,
The field of the hara,
Their interconnected way of being.
They are not hard edges.
They are transparent membranes into space,
Into and through your alive and vital,
Resilient energy body.
So good.
Completing here with integrating breath.
So hands flow up,
Palms facing down,
Presence in the heels,
Little bow of the spine.
And then from here,
Press and lengthen,
Release natural neutral in-breath.
As we complete this time,
Please feel free to find your way home to any of the standing meditation gestures that we use.
Standing in the stream,
Resting in the field of the hara,
Just releasing down to the side.
In this moment,
In these timeless moments of connecting here into and with and through the field of the body,
Feeling the subtlety of the energy fields through the aliveness of the legs,
Into the field of the hara,
Might go underneath the earth,
Below your feet,
Up into the field of the heart and head,
Then the field of the heart also generously open.
And the field of the head,
Radiant,
Connected,
Naturally aligned and vibrant.
Even with subtle awareness,
We are still grounded in a way that is alive,
Fluid,
Not at all rigid.
If your eyes are closed,
Open your eyes gently,
Move easily in and through your legs,
Through your feet,
The whole body,
Breath nice and easy.
