Meditation + Silence + Neck Healthcare 1 - 3

Reyna guides you through a layered practice that begins with meditation, moves into silent stillness, and closes with gentle targeted movements to open and release the neck and upper back. You will learn to settle the mind, drop into the body, and cultivate a deep inner quiet that itself becomes a source of healing. The closing movement sequence works directly with the cervical spine and upper back, areas where many of us hold chronic tension and blocked qi. Regular practice supports greater ease, mobility, and energetic flow through one of the most vital pathways in the body.

Transcript

So welcome everyone to our time together. Always a pleasure and a privilege as we share space and time. So I'd like to organize the Chi field so we allow ourselves to enter into the space consciously inside and outside and then we're going to continue into a practice with silence and some movement towards the end. So with that I encourage you to find your comfortable position and you're more than welcome to remain seated, You're welcome to lay down, You're welcome to stand if you wish, However you would like to enter into your own consciousness. So in this moment I invite you to first honor the physical body and we do this by connecting to the art of relaxation which is subtle expansion throughout the body. So we first focus on our spine and sense this expansion upward all the way through the top of the head perceiving the spine expanding up, Top of the head also expanding up connecting to the heavens above. Simultaneously the expansion continues downward through the tailbone tip imagining the tailbone tip is anchoring you not only to the center of the earth but through the earth all the way to the other side. In this expansion we continue to adjust the body focusing on the center of the chin as we tuck the center of the chin down and back continuing to feel the physical expansion of the spine. Feel your chest relaxing, Sense the center of your shoulders expanding to the sides and for some of us also gently dropping downward. Perceive your diaphragmatic breath as we inhale sensing the diaphragm is pulling this life force energy through breath into your body, Sensing your diaphragm opening like an upside down umbrella, Naturally massaging your digestive and reproductive systems. As you exhale the diaphragm releases upward massaging your heart and lungs. To further support this inner massage we also subtly tuck in the lower abdomen sensing your pelvis becoming more centered. Imagining your pelvis like a bowl so not tilted too far forward or too far back, Sensing the pelvis centered, Consciously releasing the low back and you're welcome to open the knees to shoulder width those in the crossed position, Sense the knees also open, Releasing any tension from the inner legs, Letting the whole body relax, Growing quiet. Taking these moments to further ground through your feet, Physically or energetically, Sensing your feet merging with the floor. Through this process we continue to relax the shoulders, Letting go of any tension in the upper arms, Elbows, Forearms, Wrists and fingers. Again, The art of relaxation is to perceive a subtle expansion from your center, Your core. Dissolving any holding, Any density and we maintain this posture, Opening to the spaciousness inside. In this moment you're welcome to keep the eyes open or gently close the eyes, Drawing all senses and consciousness of mind into the center space of your head, The home of the mind. As you step inside, Continue to relax the body, Relaxing your forehead, Your eyebrows, Your cheeks, Your jaw. If comfortable and not a distraction, We raise the tip of the tongue to where the soft and hard palate meet in the roof of the mouth. The tip of the tongue is part of the heart meridian and when we raise the tip of the tongue to the roof of the mouth, We are energetically merging the heart and the mind. As we connect to the tongue, I invite you to feel the root of the tongue descending downward through the center of your body and entering into the space behind your navel closer to your spine. This energetic center is known as your lower dantian. Lower elixir field. Uniting lower dantian behind the navel with middle dantian, The center of your chest and through the tip of the tongue uniting to upper dantian, The center of the head. Stay inside. Consciously connecting to your inner landscape. In this moment, Remind yourself you have arrived. There is nothing that you need to do. Nowhere you have to go. No story you need to tell. And in this knowing, The body relaxes even more. And as the body relaxes, The mind expands from the top of the head down to the bottoms of the feet from deep inside to outside. Integrating and harmonizing all layers of the body in oneness. And following the rhythm of nature, The mind expands out even more, Expanding outward in all directions beyond your perceived physical boundaries. As you open, Forget the physical. Expand as far as the mind will take you. Opening through the front of your body, Through the back, The left, And the right. Expanding through the top of the head, The bottoms of the feet, Opening to infinite space through heaven, Beyond the horizon, In all directions, Even more. Dissolving all borders, Boundaries, Conditions, As you embrace oneness. Fully open to the infinite possibilities, Endless potential from this oneness on your own time, Absorbing the powerful, Powerful, Positive, Upright, Healing information. This fresh chi, Life force energy, Restructuring your entire body, Physical, Emotional, Mental. This fresh chi integrating your energy bodies back to your center, To your core. Again, Fully step inside. I'm maintaining this inner awareness. We continue in the practice of Ro-Fu, Abdominal massage. Taking your time, We're going to bring our hands to the navel. Slowly, Continuing to draw life force energy inside. Right hand first for women, Left for men. Taking a moment to align the center of the palms with the navel. From here, We bring the hands just underneath the navel and we circle up the left and down the right. Circling just around the navel, So a small circle. Let the elbows guide the movement. So the hands and fingers are completely relaxed. Maintaining your body posture. Finding your rhythm, Your pace. Ensuring that the center of the palms are aligned. For they are energy gates. As your mind, Your consciousness remains inside, Focus on the space behind the navel, Closer to your spine. Do not be distracted by the surface sensation. Training your mind to draw life force energy deep inside. For where the mind goes, Life force energy follows. For some of us, The slower we go, The more we may perceive this vital life force. But if we don't feel anything, That is quite all right. Let yourself be present. Being the witness as you simply observe. And we slow down. Slow down. And when the hands are underneath the navel, We reverse. Circling up the right and down the left in Ro-Fu. Abdominal massage. Small circles around the navel. Elbows guiding the movement. Shoulders completely relaxed. Keep the mind in the center. The mind is inside. And we slow down. Slow down. When the hands are underneath the navel, We return the center of the palms to rest on the navel. Nourishing Chi. Nourishing Chi. As we draw life force energy into the space behind the navel, We are nourishing our physical body. For health. And slowly. When you are ready, We separate the hands. And slowly, For those with eyes closed, Gently open the eyes. Very good, Everyone. Let's take a moment to move our bodies. We're welcome to move our shoulders. And we reverse. We can open and close our fingers. Shake out the wrists, The hands. Very good. So in the seated position, We're going to take a few moments, Come back to the centeredness. And we're going to focus on doing some gentle neck exercises. So with this, We're going to, Again, Focus on the center of the chin, Drawing a circle forwards and backwards. For those that are new, I invite you to observe at least one rotation and then jump in. For the rest of us, As we continue, Center the chin, Comes down. Center the chin, Pushes back. So here we're going to feel the neck vertebrae pressing backwards and upwards. Then relax the back of the head as we raise the chin up. Then the chin goes forward. Down. As we tuck in the chin, Push the chin back. Relax the shoulders as we relax the back of the head. Chin up. Eyes to the ceiling. Tuck in the chin. Push the chin back. Chin up. Eyes to the ceiling. Forward. Down. Tuck in the chin. Push the chin back. Up. Stretch. Last time. Down. Tuck in the chin. This time, Joint by joint. We return the head back to the starting position. Hold body. Relax. From here, We reverse. Again, Those that are new, I encourage you to observe once and then jump in. For the rest of us together, We bring the chin down. Continue down as we bring the chin forward. As we stretch, This time we lift the top of the head, Allowing space for the chin to push back. Then the chin down. Forward. Stretch. Eyes to the ceiling. Lift the top of the head. Push the chin back. Down. Forward. Lift the top of the head. Push the chin back. A few more times. Chin down. Stretch. Last time. Lift halfway. Top of the head. Push the chin back. Chin down. Forward. Up. Stretch. This time, As we lift the head, Joint by joint, We return the head back to center. Very good. Now, Keeping the chin tucked in, We're going to focus on two little bumps on the sides of the head. These are called the Tong Tian points. So as we keep the chin tucked in, We're going to feel a gentle stretch, Elongation of the head, Elongation of the neck vertebrae, And then we're going to arch our head. So we first arch to the left. Feel the stretch raising up, Then joint by joint. Bring the head to the left. At full stretch, Let your right hand release. Let your fingers reach in through the earth, To the center of the earth, All the way to the other side. So we're going to feel a nice stretch on the right upper part of the shoulder for most of us. Keep the lower abdomen tucked in, The rest of the spine straight. Return the hand back to starting position, Joint by joint. Return the head back to center. Now, To the other side, To the right. At full stretch, Release the left arm. Fingers reaching deep into the earth. Breathing in and out naturally. Return the hand to the original position, And joint by joint. Return the head back to center. Now, To the left. Left ear towards left shoulder, Both shoulders relaxed, And release the right arm. Stretch. Return the hand, Joint by joint. So from cervical seven, Joint by joint, We raise up. Find center. Keep the chin tucked in, Bringing the head to the right. Full stretch, Release the left arm. Fingers reaching deep into the earth. Return the hand. As we raise up, Take your time, Mindful movement. From center, Last time, To the left. Full stretch, Release the right arm. Return the hand to the starting position, Joint by joint. Shoulders relaxed, Whole body relaxed. As head comes to center, Last time, To the right. Full stretch, Release the left hand. Again, Feeling a stretch for most of us on the upper part of the shoulder, Some of us the side of the neck. Very good. Returning the hand to the starting position, And joint by joint. Return to center. Good. Our last exercise for the neck, Keeping chin tucked in, We're going to turn our head from side to side, But like we're wringing a towel. We're stretching as we turn and stretch at the same time. So keeping chin tucked in, Eyes looking to the level of the horizon. We first turn our heads to the left. So again, We're feeling like a corkscrew, Like we're feeling the top of the head. Continuing to reach up as we turn our head to the left as far as comfortable. At full stretch, Both eyes look to the back wall. Breathing in and out. Now, Keeping eyes open, Chest, Shoulders, And neck relaxed. Slowly, Mindfully, Bring the head to the front, And now to the right. Again, We're feeling a stretch as we feel the lift. Keeping chin tucked in, Shoulders facing front. At full stretch, Eyes look to the back wall. Slowly, Evenly. Return to the front. Continue to the left. Full stretch, Eyes look to the back wall. Keep the breath open and natural as we bring the head towards the front. Taking our time. And continue to the right. Eyes to the back wall. Shoulders relaxed. Last time. Bringing the head towards the front. And now to the left. Eyes both looking to the back wall. Slowly, Evenly. Bringing the head towards the front. And last time. To the right. Again, Stretching and twisting. Joint by joint. We return the head back to the starting position. From here, Let the fingers reach deep into the earth. Gather abundant chi from the earth as we float the arms forward and upward. Blending the chi of earth with the chi of heaven. Until upper arms are by the ears, If possible. Shoulders relaxed. We turn the palms and we guide life force energy through the top of the head. Inside the head is the hands. Pass through in front of the face. Turning the palms to face the body. Now the chest. Abdomen. Pelvis. The center of both legs. Feet and toes. Back to starting position. Again. Floating the palms up. Feel the arms as if they're floating through space. Still grounded through your pelvis and the bottoms of the feet. As we turn the palms over. Drawing life force energy deep inside. Maintain your body posture. Hands facing the body. Sending chi, Life force energy through both legs, Feet down to the toes. Last time. As we lower the hands down. Scanning the body. Inside the body. Mind inside. This time we bring the center of both palms to align once again with the navel. Where the mind goes. Life force follows. Nourishing our lower dantian. The space behind the navel. For our physical health. Chi is abundant. Preparing to end the practice. On your own time. Gently open the hands. And open the eyes. And deep gratitude. As we have shared space and time.