Welcome everyone,
My name is Ravi and I will be with you for the next few minutes with heartfulness relaxation.
This practice is for all age groups who want to experience the bliss of heartfulness relaxation.
After you listening to this,
Young children can remain in the heart for 20 seconds,
Gradually extending up to 1 minute as they progress.
Teenagers may remain in the heart for up to 15 minutes after some practice.
Adults may do this relaxation at the beginning of their heartfulness meditation practice.
At the end of relaxation,
Keeping your eyes gently closed,
Suppose that divine light is illuminating your heart from within.
Remain with this for about 30 minutes,
Extending up to a maximum of 1 hour.
Now let's begin.
Sit comfortably on your chair or couch,
Resting your back completely on the backrest of the chair,
Maintaining a tall,
Long and straight but relaxed posture.
Tuck your chin slightly and relax.
Take a deep breath in through your nose and exhale fully through your nose.
Go at your own pace for breathing.
Place your hands in your lap or on your thighs and as you breathe in and out through your nose,
Feel your chest raise while you inhale and deflate your stomach as you exhale.
Allow your thoughts to gently dissolve and bring your awareness to your heart.
Relax in this space.
Sit comfortably with your eyes closed very softly and very gently.
Let's begin with the toes.
Wiggle your toes.
Now feel them relax.
Relax your ankles and feet.
Feel energy move up from the earth up to your feet,
To your knees,
Relaxing the legs.
Relax your thighs.
The energy moves up your legs,
Relaxing them.
Now deeply relax your hips,
Stomach and waist.
Relax your back.
From the top to the bottom,
The entire back is relaxed.
Relax your chest and shoulders.
Feel your shoulders simply melting away.
Relax your upper arms.
Relax each muscles in your forearms,
Your hands,
Right up to your feet.
Up to your fingertips.
Relax the neck muscles.
Move your awareness up to your face.
Relax the jaws,
Mouth,
Nose,
Eyes,
Earlobes,
Facial muscles,
Forehead,
All the way to the top of your head.
Feel how your whole body is now completely relaxed.
Move your attention to your heart.
Rest there for a while.
Feel immersed in the love and light in your heart.
Remain still and quiet and slowly become absorbed in yourself.
Remain absorbed for as long as you want until you feel ready to come out.
