The Center Of Your Heart

This 30-minute guided meditation will take you on a journey into the center of your heart and into the center of the universe. Great for beginners and well as experienced meditators, you will be guided to relax your body and open your heart to let the energy that flows through you light up your world. The first 10 minutes is a warm-up and preparation, and the following 20 is a practice of the Union of Three Hearts from Sheng Zhen Meditation. It also includes quotes from the founder of Aikido.

Transcript

Hello and welcome to open heart meditation,

A seated practice to help open the heart,

Relax your body,

And let the energy that flows through you light up the world,

Light up your own world,

And light up the world around you.

This is done by connecting with the earth,

Connecting with the universe,

And having an open heart full of unconditional love.

So find a comfortable sitting position.

This can be on a chair or on the floor or on a cushion,

Whatever is most comfortable for you.

If you are sitting on a chair,

Maybe sit a little closer to the edge so that it's easier for your body to be upright.

And in whatever position you choose,

Pick one that is comfortable and easy to relax into.

Feel the support underneath you.

Feel the support of the cushion or the chair or the floor,

And allow yourself to be held by that,

Relaxed into that support.

And as you relax,

Start to open up your body.

Start to feel even the skin pores of your body are opening.

Open your whole body.

Even inside,

Open up.

Open up the space between all of the cells in your body.

Let your body relax and expand.

The main purpose of this meditation is to return to the origin,

The original energy of the universe,

Unconditional universal love.

So starting with just preparing the body first,

Just relaxing.

Let your breathing be slow and light.

Let your body relax more and more.

Relax and expand and open.

Open up to the universe.

Open up to the air around you.

Melt into your surroundings.

I want to read a short quote from the founder of Aikido.

Aikido is a martial art of unconditional love.

He says,

All living beings originate and are manifested by love.

Aikido is the purest expression of that love.

It is a means to bring all people of this world together.

In order to bring people together,

To unite human beings with the divine,

To co-evolve,

We need to tap into the unlimited creative power of existence.

A single tiny human being contains the immense universe.

Human beings indeed contain the entire universe with their bodies,

But each individual needs to realize the principle of return to the one.

The expression return to the one is the key to realization.

And then a short poem that he wrote,

Stand in the middle of creation,

Stand in the middle of your own heart,

And follow the path of the mountain echo.

So in this meditation today we will stand in the heart of creation,

Stand in the center of our own heart,

And try to have an experience of returning to oneness,

Returning to a feeling of being connected to the universe,

Connected to the world,

To the earth,

To all of humanity,

Returning to the big picture.

So continuing to allow your breath to just get slower and lighter.

Let go of your breath.

Let go of the tension in your shoulders.

Let go of any tension in your jaw.

Let go of any tension in your abdomen.

Try to let go of any tension in your spine.

And give your body permission to move whenever it needs to.

It's always okay to adjust your position,

To stretch your body,

To shift,

Or adjust in any way that makes you more comfortable.

And then go back to stillness.

Not trying to force your body to be still.

Just allow it to happen naturally and listen to your body.

For the next minute or so,

Continue to scan your body,

Feeling any parts that are tense and soften into those places.

Relax into your own body.

And then to begin this meditation that's breathing,

Just bring your hands up in front of your mouth with your palms together and then making a little space between your palms and then blowing between those palms.

So as you blow,

Let go of any negative feeling or energy in your body.

Become clear like water.

And then let your left hand float up in front of your forehead as you connect to the universe.

Your left hand,

Your right hand goes down in front of your abdomen.

And then your left hand goes down the center of your body as you feel yourself connecting and grounding down onto the earth.

Your left hand rests on top of your right hand and let your thumbs touch,

Forming a space.

Feel your heart open as you connect with nature,

Opening up to the world,

Feeling a oneness with all of humanity.

And now bring your awareness,

Your consciousness,

To a point an inch or two below your navel in the very center of your lower abdomen,

Your dantian.

Dantian is a storehouse of energy.

So as you bring your awareness to your dantian,

Allow the chi in your body to naturally settle,

Collecting,

Condensing in your dantian.

Also,

Try to relax your dantian.

Open.

Invite chi from all around you into your dantian.

A dantian is like an ocean of unlimited chi,

Unlimited energy.

So continuing to relax your body,

Letting your breath be slow and light,

Allowing your mind to naturally settle.

Just thinking of the flow of energy in your dantian.

Our dantian is our connection to the earth,

Our connection to life in our body.

And as the chi in our dantian grows,

It radiates out through the whole body,

Helping the whole body to relax and to be nourished and energized.

So very useful,

Very important to have a feeling of your dantian,

To connect with that energy in your own body.

To feel grounded and rooted in your dantian brings a stability to your life.

So this first part of the meditation,

The relaxing the body,

Letting the breath be slow and light,

Letting the mind naturally clear and settle,

And focusing on the energy in your dantian helps to center yourself in your own body.

Continue to allow your body to just relax,

Returning to a natural state,

Letting go of your normal life,

Letting go of your worries or thoughts,

Plans,

Challenges,

Putting those aside for now and just focusing on your dantian.

Open and invite chi into your dantian.

Invite this connection with the world,

With the earth,

With life,

Becoming more rooted in life.

And try to feel your dantian slowly and softly expanding.

Feel the energy in your dantian starting to fill your entire lower abdomen.

Continue to relax your dantian,

Open and expand.

You may feel your dantian getting warmer.

It's okay if your mind wanders.

Just gently bring your consciousness back to your dantian,

Feeling it open and expand.

And as the chi in your dantian expands,

Now allow it to start to rise up,

Or the center of your body,

Imagining a channel that starts in your dantian and goes up through the middle of your body,

Through the middle of your chest,

The middle of your neck and throat,

And stopping at a point in the middle of your head,

A point between your temples,

Beneath your crown,

And behind your third eye,

In the very center of your head,

Your niwan,

Or house of spirit.

Hold your chi there for a moment.

Feel that point relax and open.

And then allow your chi to go back down that central channel,

Down the center of your body,

And return back to your dantian.

And then repeat.

The chi follows your consciousness going up the center of your body,

Following this central meridian,

Central channel,

All the way up to a point in the center of your head,

Your niwan.

Hold your chi there for a moment.

Feel that point expanding a little,

Starting to connect with the universe.

And then down,

Back down that central channel,

All the way down,

Returning to your dantian.

And continue this cycle.

Chi from your dantian,

Rising up the central meridian,

Called the jummai,

Central channel,

Rising up through the center of your body,

And resting in your niwan,

The center of your head.

Relax your niwan,

Expand,

Give some thanks to the universe.

And then down that central channel,

Back to your dantian.

And as we repeat this cycling of chi between your dantian and your niwan,

It begins to strengthen your connection,

Strengthen that channel.

Your niwan is your connection to the universe,

To that universal love.

So as the chi travels up and down your body,

Begin to have a stronger connection between the earth and the universe,

Between life and love in your body.

Just on your own for the next minute,

Bring your chi up and down from your niwan to your dantian and back.

When the chi is in your niwan,

Allow it to expand a little more each time before returning back to your dantian.

At first you may not feel much of anything.

Little by little you can begin to feel the flow of energy.

And then the next time that your chi reaches your niwan,

Hold it there now.

Keep your attention and your awareness in your niwan and allow it to expand,

Connecting with the universe and connecting with that universal love,

Original,

Unconditional love.

Connecting to the center of the universe,

Standing in the center.

You and the universe are one,

Returning to that oneness.

Forgetting about your body,

Forgetting about your normal life,

Forgetting about the room you're in and only focusing on the light in your niwan.

Keep allowing your niwan to relax and expand.

Become one with that universal love.

Return to that origin.

Ka immigrants around.

Ense and.

And let go a little more.

Relax into the universe.

Relax into your nihon.

Relax into the expansion of chi.

And last one minute.

.

And then last ten seconds.

Just let go even more.

And then very gently and very naturally allow the chi to return back to your nihon.

And then down that central channel all the way back to your dantian.

Allowing your chi to return to your dantian.

Your chi naturally follows your awareness.

So as you bring your awareness back to your body,

Back to your dantian,

Your chi naturally follows,

Naturally returns to your dantian.

Give you a moment for all the chi to settle and return back,

Returning back to your body,

Returning back to the room you're in,

Returning back to your normal life.

And when you're ready to take a deep breath,

You can open your eyes,

Bring your hands to your knees and feel your body again returning back to yourself.

And then taking this feeling of oneness,

Merging with unconditional love with you out into the world today,

Let's close with the jangtian movement,

Bringing the hands up in front of the mouth with a feeling of gratitude low between your palms,

Gratitude for yourself.

Left hand goes up,

Giving gratitude to the universe and then down,

Left hand goes down in front of your body,

Giving thanks to the earth.

Let your thumbs touch and giving thanks to the whole world,

To all of humanity.

Thank you for joining me in this open-hearted meditation practice today.

Reviews

From the open heart ThankyouandBless ❤️🙂🙂🙂🧸May Love always hold you in the Hollow of Her Hand

JUST Fantastic !!
going thru a shift in roles and struggling to remain open hearted in new work role.. finding your Guidance Edward to be extremely nurturing and calm as l fight internal fears : )
Wishing you a wonderful day ahead and wherever it may take you !
Your inspired beginner Sheng Zhen Sharer in Sydney
; ) 💜 xh

Very good thankyou 🐦🥀

very empowering meditation thank you