Let's get ready for our practice.
Sit comfortably upright.
Have your feet firmly on the ground,
Parallel with each other.
Rest your hands cupped in your lap with the tips of your thumbs,
Touching lightly and that nice open.
Receptive posture.
And when you're ready.
You can lightly.
Close your eyes.
And let's begin with a nice long,
Slow,
Deep in-breath.
And a nice long slow exhalation.
Letting go.
Settling down in your seat.
And being present.
Inside your body.
As we begin our practice here together today.
Let's dedicate it to the benefit of all beings.
Acknowledging our oneness with all of life.
And knowing that as each of us Tune in to the light within us.
Feel the life force flowing through you.
Within and all around.
You are connection with all of life.
And our source.
You make that experience more available for all.
And now let's move deeper into present embodied awareness by focusing down into feeling the sensations of contact.
Of the soles of your feet on the ground.
Rest your feet down for a moment.
I'm bad.
Gently ease that pressure.
Wiggle your toes.
Bringing your attention down here.
And allow your feet and your toes to soften.
And relax.
Feeling as if they are melting.
Deep down into the earth.
Feel down into the frequency of the earth.
Is steeply grounding.
Nurturing presence.
In which we live.
Allow this feeling of grounded presence to flow up.
Through the soles of your feet.
Up through your shins and calves.
Up through your knees and thighs.
Into your hips and pelvic bone.
Resting down in your seat.
Feel the weight of your body.
Resting down in your seat.
Resting down on the earth.
You are fully present.
Now.
In this body.
On this earth.
Focus into your palms and fingers resting cupped in your lap.
Awaken sensory awareness here in your hands.
And allow your hands to soften.
And relax.
You as if.
They are melting.
Down into your legs.
Feel the soft openness.
In your hands.
Connected.
With the soft openness of your heart.
Embracing every moment of experience.
As your hands relax even more.
Let your arms and shoulders relax down.
Releasing any tension in your shoulders.
You're next.
And you're out.
Imagine and feel as if there's a string attached.
To the top of your head.
Drawing your spine gently upright.
Like a string of luminous pearls.
Feel your spine gently stretch.
From your perineum and tailbone.
Right up through the top of your head.
Like a stream of light.
Lowing upward.
Up through the core of your body.
Up through the top of your head.
And opening.
To the best.
Clear sky above.
Feel the vast openness of the sky.
Opening.
Your mind.
And now tuck your chin just slightly.
Gently lengthening the back of your neck.
Lightly close your lips and breathe in and out through your nose.
Feel the energy in your breath.
Lowing in through your upper nasal passages.
Forehead.
And die.
Brightening awareness.
As you continue nasal breathing.
Rest your tongue upon the roof of your mouth,
With the tip of your tongue touching the gum line.
Behind your upper front teeth.
Soften.
And relax your tongue here.
Softening your tongue sends a relaxation signal to the vagus nerve.
Which originates in the center of your brain.
As you soften and relax your tongue.
Here you can more.
You feel this relaxation.
Like a wave blowing back along your tongue.
Back into the center of your brain.
Where it lights up the center of your brain.
Relax.
Alive presence.
Breathe in and out through the center of your brain.
To amplify the signal here.
Breathe in through your brainstem up into the center of your brain.
And breathe out through the center of your brain.
And breathe in through your upper nasal passages back to the center of your brain.
And breathe out through the center of your brain.
Now breathe in and draw the energy down from the top of your head.
Down into the center of your brain.
And breathe out through the center of your brain.
Again.
Breathe in and out through the center of your brain.
Feeling the center of your brain lighting up.
Feel this light shining out from the center of your brain.
Out through the frontal lobes,
Through your forehead.
Breathe this light out through your temporal lobes on the side of your head.
Breathe this light through your parietal lobes on the top of your head.
And the occipital lobes.
In that.
Smile as you enjoy this feeling of light infusing your whole brain.
Smile and breathe this light in and out through your whole brain.
Enhancing neural connections.
Heightening awareness.
Smile and breathe this light in and out through your eyes.
In your nose.
Your ears.
Your mouth and tongue.
Smile and breathe this light through your teeth.
Gums and the nerve roots of your teeth.
Smile and breathe this night through your whole head.
Allow this light to flow down through your neck.
And thyroid.
Smile and breathe this way.
Through your neck and thyroid.
Allow this light to flow down through your thymus in the center of your upper chest.
Smile and breathe this light in and out through your thymus.
Enhancing your immune system.
Allow this light to flow down into your heart.
Smile and breathe this light in and out through your heart.
From your heart,
Feel this light flowing out through your shoulders,
Arms,
And hands.
Chest and upper back.
Dan Cunningham,
Ph.
D.
: smile and breathe this guy in and out through your lungs.
Allow this light to flow down on your right side,
The base of your ribs and front into your liver.
Smile and breathe this light in and out through your liver.
Allow this light to flow around your right side to your kidneys on both sides of your spine at the base of your ribs.
Smile and breathe this light in and out through your kidneys.
Allow this light to flow around your left side,
Returning to the front of your body,
Just to the left,
Behind your stomach,
Into your spleen and pancreas.
Smile and breathe this light in and out through your spleen and pancreas.
All this light flow into your stomach and your whole abdomen.
Your whole digestive system.
Smile and breathe this light through your stomach and intestines.
And breathe deeply.
Down into the base of your pelvic bone and perineum.
Feeling the downward pressure and outward expansion as you breathe in,
Filling up your pelvic bowl.
From the bottom up.
And as you breathe out,
Allow the light to flow down through your abdomen,
Hips,
Legs,
And feet.
Breathe in,
Filling up your pelvic bowl from the bottom up.
And breathe out,
Allowing the light to flow down through your abdomen,
Pelvic bowl,
Hips,
Legs,
And feet.
Feel this energy,
This light grounded by the earth beneath you.
Danny Arguetty.
All the way out through the pores of your skin.
Creating a relaxed,
Positive,
Nurturing inner environment in which all your cells thrive.
Now we're going to amplify the light core within.
Let go of breathing for a moment.
Focus down into your perineum.
Feel your light core rising up from your perineum all the way up through the core of your body,
Including your spine,
Through the top of your head.
Like a stream of light.
Now we're going to breathe up and down through your light core.
Take a deep in-breath,
Feeling downward pressure in your perineum.
Gently squeeze your perineum and feel that downward pressure become an upward rising current flowing all the way up to the top of your head.
Pause and feel the whole central channel at once.
And then exhale,
Let go and allow the energy,
Allow the light.
Flow effortlessly down to the perineum again.
And again,
Feel your whole light core from perineum to the crown.
Take a deep in-breath.
You'll let downward pressure become an upward rising current as you gently squeeze your perineum and follow the current up through the core of your body to the top of your head.
Pause and feel the whole light core at once.
And let go.
Allow the energy,
Allow the light.
Low down.
Returning to the parinirva.
Deep in breath.
Feel the current of your breath rising up through your light core.
All the way to the top of your hand.
Pause and feel the whole light core at once.
And then exhale,
Let go.
Allow the energy to flow effortlessly down.
Returning to the perineum.
Feel your whole light core at once.
We now take another deep in breath,
Draw the energy from your perineum up into your heart.
Exhale through your heart.
To center the energy here.
Again.
And one more time.
Now breathe in and out through your heart.
And now let go of breathing.
And feel your heart shining like the sun.
Your heart is the center.
Of the divine spark.
The light of source shining through.
Feel that light shining out from your heart through all your cells.
All the way out through the pores of your skin.
Feel your physical body enlivened by the energy of Source.
Feel this light shining out from your heart through your energy body,
Which surrounds your physical body.
The energy body within which your physical body forms.
Now feel this light shining out through your soul body,
Around your energy body.
Feel these nested layers of your reeds.
Shining brightly.
With a pure diamond mind.
Feel this light shining out from your heart.
Outward infinitely in all directions.
Through the whole light field of life.
To all beings.
All planets.
All galaxies.
In this pure diamond light.
Shining out.
Through the whole light field of life.
All beings are facets of this diamond light.
Reflecting this light to each other.
Be on this light shining out infinitely in all directions.
Far as you can imagine.
Far as you can feel.
And beyond that.
And beyond that.
And now.
.
.
Since that realm which.
.
.
And within which.
The light shines.
The source of all.
Sense that within which whole light field of life arises.
Beyond space and time.
Beyond name and form.
That's.
.
.
Loneliness.
All embracing.
Allow this primordial background to shine through the foreground.
There's only this.
What is it like?
You are light.
Your love.
Your presence.
Breaths.
In the source of all.
You are home.
Now feel the whole right field of life.
Arising.
In the vastness.
All beings in all worlds.
All facets.
Of this internet life.
Feel the light of your soul.
Arising in the light field of all light.
Centered in your heart.
You are an open space of experience.
Through which the light shines.
You are a unique facet.
Of the mind.
A center.
Of this luminous and loving presence.
Feel this light shining from your heart.
Out through all the day.
You are inseparably one with all.
What would it be like to live?
From this realization.
This feeling of luminous loving presence.
Allowing that to flow through.
In all your interactions.
In everything you do.
When you forget.
And you recognize that.
You can gently return.
Allowing the light to shine through even more.
Now feeling the light shining from your heart out through all that is.
Very slowly begin to open your eyes.
Take in the feeling of the space all around you.
Feel your connection with all beings,
With all of life,
With the source of all.
Thank you for your practice.
Many blessings.
