Hello and welcome to open-hearted meditation.
Let's start with finding a comfortable sitting position.
It can be on the floor,
On a cushion,
On a chair.
If you're sitting in a chair,
Sit a little closer to the edge.
Feel your body is upright and just breathe naturally.
Begin to settle in to whatever position is most comfortable for you.
Keeping in mind that it's always okay to adjust.
The most important thing is to relax your body.
So every time you breathe in,
Let go of some tension.
As you breathe out,
Feel yourself becoming more clear,
More light.
Breathing in and softening your body,
Breathing out and letting go.
As you relax more and more,
Feel your inside of you,
The energy in your body,
Begin to expand.
As your energy in your body expands,
It helps your body relax more.
You can let go of the muscles in your body and just let your energy body expand.
Feel your head getting taller and also feel your body very supported wherever you're sitting.
Relax more into your sitting position.
Let your mind just be free.
Your mind wants to wander,
No problem.
Just feel your body relaxing a little more.
You can shift or adjust or stretch your body anytime.
Begin to feel your body start to open up.
You can open up the skin pores.
Open up your internal organs.
As you open up more and more,
The energy in your body can flow more freely.
Can flow freely in your body and from outside in.
This energy or chi can begin to clean your body.
Nourishing.
Try to imagine your body is like a crystal or like water,
Very clear.
Opening you can somehow count your Deputy Think of the sky above you,
Your head getting taller and taller,
Connecting with the sky,
Connecting with the universe.
Also feel your energy connecting down,
Connecting with the earth,
Feeling very rooted and stable and tall and connected.
And keep opening up your body,
Opening up your skin pores,
Opening up the space between the cells in your body.
Opening up your awareness,
Feeling the nature all around.
Try to become connected,
Become one with that nature,
Connecting with the oceans and the rivers and lakes.
Even feeling the mountains,
The hills,
Even the plains.
Feel oneness with all the earth,
The soil.
Even to become one with the trees,
The forests,
Every plant.
No separation.
Feel a connection with all the animals,
Every life.
Become one with nature.
Everything.
And now bring your hands up in front of your mouth with your palms together and make a little space and then blow.
As you blow,
Feel yourself becoming more clear,
More pure.
Let go of any negative feeling.
And then left hand in front of your forehead,
Connecting,
Merging with the universe.
And then left hand down,
Connecting,
Merging with the earth.
As your left hand rests on top of your right hand,
Let your thumbs touch,
Forming a circle.
Feel your heart open.
Bending with nature,
All of humanity.
And bring your tongue to touch your upper palate,
To help feel that everywhere is connected,
Connected inside your body and connected to everything outside.
No separation.
And bring your awareness now to your lower abdomen,
Your dantian,
An inch or two below your navel,
In the very center of your lower abdomen,
And loosen your dantian.
As you loosen your dantian,
Chi in your body naturally settles,
Collects in your dantian.
Recharging your body,
Bringing in more energy,
Cleaning your body.
Try to feel your dantian.
Try to feel the flow of energy.
Keep relaxing your dantian,
Keep relaxing your whole body.
And loosen your dantian more.
As you relax more,
There's more room for chi,
More room for love in your dantian.
Chi and love are never separate.
As you open up to receive more chi,
Also opening up to receive more love from the universe.
Love is energy,
Original energy.
Keep allowing your dantian to relax and open.
And as your dantian relaxes more,
Feel the chi in your dantian begin to expand,
Feeling your whole lower abdomen.
And as the chi in your dantian begins to expand,
Allow it to begin to rise up through the center of your body.
All the way up through your heart center,
Through your neck and throat,
Going to a point in the middle of your head,
Point between your temples and beneath your crown,
Behind your third eye,
The intersection of those points,
Your niwan.
Hold the chi there for a moment.
Relax that point and then allow your chi to travel back down that central channel,
All the way down through your neck,
Heart center,
Back down to your dantian.
Try to feel your chi returning to your dantian.
And then continuing,
Chi from your dantian,
Rising up a central channel from your dantian,
All the way up the center of your body to a point in the center of your head,
The niwan.
Keep your awareness there for a moment.
Relax your niwan.
And then down,
Bring your awareness back to your dantian.
Chi naturally follows.
And as we continue this cycle of chi from your dantian to your niwan,
You begin to strengthen the connection between these two points.
Chi rising up to the niwan,
Holding there for a moment,
Connecting with the universe,
And then down,
Back down to the dantian.
For the next minute,
Just on your own,
Allow the chi to travel back and forth between your dantian and your niwan.
That's all.
And the next time that your chi reaches your Niwan,
Hold the chi there.
Keep your awareness now in your Niwan,
The very center of your head,
And allow your Niwan to expand.
Chi from your Niwan expand,
Connecting with the universe.
Let go of your physical body,
Letting go of your normal life,
Forgetting about the room that you're in.
Just think of your Niwan expanding,
Focusing on the light in your Niwan,
So clear.
The light from your Niwan shining out.
Try to relax your Niwan a little more,
Let your chi really expand more and more.
Merging with the universe,
Merging with universal love,
Unconditional love.
And last,
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
Ten,
And last one minute,
Try to let go even more.
Feel like a big body of love.
You and the universe are one.
Last ten seconds,
Expand even more.
And then very gently and very naturally allow the chi to return back to your Niwan and then following your consciousness down that central meridian back to your dantian.
As you bring your awareness to your dantian,
The chi naturally follows.
Chi returns to your dantian,
Returning back to your body,
Back to your normal life,
Back to the room that you're in.
Keep your awareness in your dantian,
The chi naturally follows,
Collects,
Condenses back in your dantian.
Feel all the chi in your body returning to your dantian.
And when you're ready,
You can take a deep breath,
Slowly open your eyes,
You can bring your hands to your knees,
Feeling your body again.
And then we'll close with the same zhongtian movement but with a feeling of gratitude as you blow between the palms of your hands,
Giving thanks to your own body.
Left hand goes up in front of your forehead,
Giving thanks to the universe.
And then left hand goes down in front of your body,
Resting on top of your right hand in front of your abdomen,
Giving thanks to the earth that your thumbs touch,
Giving thanks to all of nature,
The whole world.
Thanks to you for practicing this open-hearted meditation.
Can bring that unconditional love with you out into your life today.
