Heart Opening Hatha Practice For Transcendental Love

Welcome to your heart-opening Hatha Yoga practice for transcendental love.

Before we begin our practice,

If you'd like to have any props nearby,

Now would be the perfect time to grab them.

Perhaps a set of blocks,

A blanket,

A strap,

Or a bolster.

While props are not a requirement for this practice,

I would strongly recommend having a bolster or something resembling a bolster nearby.

Perhaps a thick firm pillow or a folded blanket.

Throughout this practice,

If you find that your body is asking for a different variation or modification of any pose that I offer,

Please follow that intuitive movement and allow your body to be the true guide of this practice.

We're going to start by coming into an easy seated position,

Finding Sukhasana,

Easy pose,

Or any variation of a cross-legged pose that is easy to find and that allows you to root the base of your spine to the earth.

Perhaps placing a blanket or a bolster under the sit bones to provide some support or to take some pressure off of the hips and hamstrings.

Just finding your way into what an easy seated posture looks like for you.

Finding length with the spine,

Placing the hands in the lap or on the thighs or on the knees,

Maybe even finding a mudra with the hands.

And as we begin to arrive here in our bodies and on our mats,

I want to bring the focus to the idea of transcendental love,

Which is kind of an oxymoron because transcendental love is the farthest thing from an idea.

Rather,

It is an energy,

A feeling that is so profound that it transcends the mind.

And comes from a place beyond ego.

The traditional type of love that we know in the world is a love that comes from the limited consciousness of the individual ego.

When we think about the people and the places and the things that we love at this level,

It's because of our ego attachment to these objects.

We love them for what they are and what they mean to us on an individual and personal level.

And while that is a very real love and it can be a very pure love,

Once you take the ego out of the equation,

There is no reason for the love.

And that is the very flaw with this type of love.

There needs to be a rational reason for the love.

Whereas transcendental love,

Because it comes from a place beyond the rationale of the mind,

It exists purely for its own sake.

When we feel love at this level,

We are loving for the sake of love itself.

Because we know that at our core,

That is what we really are.

Pure,

Pure love.

And if we sit here and try to tap into transcendental love by thinking about why we are loving,

The game is already over.

Transcendental love comes from turning off the mind,

Questioning the mind,

And then turning it off.

And if we don't do that,

We are not loving.

And if we don't love,

We are not loving.

Transcendental love comes from turning off the mind,

Quieting the thoughts,

And feeling and perceiving everything through a lens of radical acceptance.

Releasing any boundaries between self and other.

Releasing the idea of separatism and the belief that we are isolated from any one thing in this world.

Breathing into the heart space and allowing yourself to radiate absolute acceptance and love to everything within your awareness.

As we move through our practice today,

I want you to anchor your awareness on that sensation.

Inhaling as if you were accepting everything within your awareness into your heart center.

Into your heart center,

Your body and bodily sensations,

Your breath,

Your mat,

And everything around you.

All of the sounds,

Sights,

And sensations.

And then exhaling to send love out to all of these things.

Let's try that for a few breaths now.

Inhale and pull everything within your awareness into your heart center.

Feeling it all become one within you and without you simultaneously.

And exhaling to radiate the love that lives in your heart center.

Loving everything in your awareness just for the sake of love itself.

Let's do this three more times.

Inhaling to accept everything into the heart center.

Exhaling to project love out to everything.

Inhaling acceptance,

Exhaling love.

Inhaling acceptance,

Exhaling love.

On the next inhale,

We're going to raise arms up overhead,

Extending through shoulders and side body,

Bringing palms together,

And exhaling hands down to heart center.

Anjali Mudra.

Inhale,

Arms come up again,

Bringing that acceptance into your heart.

Exhale,

Hands down to heart center as you send out love to everything within your perception.

Inhale again,

Arms up overhead,

Standing through the arms,

Activating through the shoulders,

Exhaling hands down to heart center,

Sending love out from the heart center,

Out from the heart space.

On our next inhale,

We'll raise arms up overhead again.

And on the exhale,

We'll drop the left hand down to the floor or the mat beside the hip,

And then lean over to the left,

Extending through the right arm,

A nice stretch in the side body.

Inhale brings both arms and torso back up to center.

Exhale,

Drops the right hand down beside the right hip,

And extending the left arm over to the right side,

Reaching to the side of the room with the left fingertips.

Inhale,

Come up.

Exhale,

Drop your left hand,

Lean over to the left,

Extending to the right side body.

If you'd like,

You can look up toward the ceiling in this posture,

Maybe finding a bit of a revolving movement with your chest,

Open the torso,

Or you can keep your gaze forward or down,

Maybe gazing down at your fingertips or your knee.

Inhale up,

Exhale over to the right.

Inhale up,

Exhale over to the left.

Go at your own pace for these next few breaths.

The next time that you inhale back up to center with both arms overhead,

We're going to drop both hands down beside our hips,

And we're going to bring the left hand back up to center.

Inhale,

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We have a tendency to let the pelvis tip forward in these types of poses.

And then when you're ready,

You'll go ahead and bend into that right knee,

Bringing ankle toward buttocks and reaching behind gracefully,

Slowly grabbing a hold of that right foot with the left hand.

And again,

Assessing the balance,

Pressing evenly through left knee and right hand.

And if it's within your practice,

You will go ahead and press the right foot into the left hand,

Perhaps engaging the quad and the glute to lift the leg up and gazing forward,

Feeling the arch in the back,

Feeling the broadening between each shoulder,

Inhaling acceptance.

No matter how uncomfortable or difficult or hot you might feel,

And exhaling love,

Unconditional love,

Love without judgment.

And exhale,

Let go of that foot.

Bring the hand and knee to the mat and go ahead and take any intuitive movements here that serve you.

From here,

We're going to move into our first downward dog of our practice.

So curling toes under,

Pressing firmly through both hands,

Lifting knees and sending hips up and back,

Pressing torso toward the thighs.

Go ahead and pedal the feet out here if that feels good for you,

Dropping one heel down to the mat,

Then the other,

Bending into the knees if needed.

And while you're in your down dog,

I'd like to encourage you,

At least for this practice,

To bring your hands slightly wider than shoulder width to really assist in opening the chest and then externally rotating the shoulders.

Again,

Finding that expansion across the chest,

That stimulation of the heart center,

Tapping into our center for love.

And on the inhale,

We'll raise the right foot up and back,

And exhale to step it forward behind the right wrist.

Float or hop the back foot to meet the right,

Finding yourself in a nice forward fold here.

Go ahead and let your torso be heavy in this pose,

Perhaps ragdolling the arms,

Experiencing the expansion between the vertebrae of the spine,

Crown of the head turns down toward the mat,

Looking toward the back of the room.

And on the inhale,

We'll really engage through our legs,

Press through the feet,

Perhaps bend the knees and rise up with both hands up overhead,

Reach through the arms,

Palms come to meet.

Exhale,

Bring them down through heart center,

Pressing the backs of the thumbs into the chest,

Into your heart space.

Inhale that acceptance.

Exhale that love.

We're going to flow through a bit of a vinyasa here.

So starting in your mountain pose,

Feeling feet firmly planted to the earth,

Grounding down to the three corners or three edges,

Rather,

Of your feet,

Big toe,

Pinky toe,

And heel are firmly rooted,

Perhaps shifting your weight forward and backward on your feet a couple times just to really find your center of balance.

And then we'll inhale to raise the arms up overhead,

Perhaps a slight back bend if that's within your practice.

And then we'll exhale to hinge forward from the hips,

Coming into a forward fold.

Plant the fingertips or palms down to the mat and really see if you can shine your sit bones up toward the ceiling,

Feeling some openness in the hips as you fold forward.

Knees can be bent here or extended.

We'll inhale into a halfway lift.

Perhaps this looks like fingertips pressing into the mat or hands come to shins as we pull the shoulder blades back down the back and gaze forward.

Exhale,

Plant the palms down to the mat as we step back into plank.

We're here just briefly and you can choose to keep your knees raised or drop them to the mat as we flow through our chaturanga,

Keeping elbows tucked in and pulled tight in toward the torso as we lower down halfway or all the way,

Coming to our baby cobra,

Our full cobra with arms extended or lifting the legs,

Upward facing dog.

And then we'll exhale to push back into our downward dog.

Invitation to pedal out through the heels.

You always have that option in any downward dog that you take.

It's always a movement that I choose to take.

Helps the practice be more of a fluid dance of poses.

And then we'll inhale to raise the right leg back behind us.

Exhale to step it through to the top of the mat,

Stepping it through between the hands.

We're going to come into warrior one from here.

So our back foot is taking a 45 degree angle while we try to align our hips square to the top of the mat.

Once you feel stable,

Balanced,

Go ahead and raise the torso up,

Raise the arms up overhead.

And take notice if the hips are trying to point more toward the corner edge of the mat.

They'll likely want to face toward the top left corner.

What you want to do is try and pull that right hip back and that left hip forward to really align the hips with the top of the mat.

Shoulders are nice and broad here.

Biceps are pulling away from the ears.

Shoulder blades pulling together behind the back.

Fingers are spread and engaged.

Sinking through the hips to align knee over ankle.

And seeing if you can kind of shine your chest up toward the sky,

Toward the ceiling.

Bringing a slight back bend into this pose.

Opening through the chest.

Breathing directly into the middle of the chest,

Into your heart space.

Remembering to welcome in that acceptance.

Everything around you.

Radiate that love.

From here we're going to slightly adjust the back leg.

So we're going to bring the toes to point out toward the long edge of the mat.

Warrior two feet.

So arch of the back foot is aligned with heel of the front foot.

And arms come out parallel to the mat.

We're here for just a brief moment.

We're going to turn the palm of the right hand up toward the sky.

Reach forward with it slightly.

And then send it up toward the sky and even back toward the back of the room.

Coming into exalted warrior.

Left hand comes to the back of the left thigh.

Offering your love.

Offering your acceptance in this pose.

Breathing into any difficulty.

And instead of resisting it,

Resisting any tension,

Resisting any discomfort.

Instead saying with your breath,

I accept you.

And I love you.

Exhale,

Raise the torso back up.

And bring arms parallel to the mat once again.

We'll bring hands down to the mat to frame the foot.

And step that foot back into downward dog.

Spend a few moments here.

Invitation to pedal at the feet.

Or to take the hands wide of the mat.

And externally rotate the shoulders.

Opening the chest.

Every chance we get in this practice.

We'll inhale to raise left leg up and back.

Maybe bending into the knee.

Maybe not.

And exhaling to bring it forward between the hands.

Finding our warrior one on this side.

So back foot finding a 45 degree angle.

Checking in with your body,

Making sure that it's as stable as it needs to be.

That both feet are rooted down to the mat.

Down into the earth.

Maybe imagining roots growing from your feet.

Moving down into the soil beneath you.

And when you're stable,

You'll begin to rise up with the torso.

Rising up with the arms overhead.

Hips square to the front of the mat.

Perhaps pulling that left hip back while the right hip pulls forward.

Broaden through those shoulders.

Pull those shoulder blades together behind your back.

Engaging through the fingers.

Almost as if you could send the love from your heart out through your shoulders.

Up through your biceps,

Through your forearms,

Through your hands.

And out through your fingertips.

Every orifice,

Every appendage in your body can send and shoot out that love.

Bending generously into that front knee.

And again,

Bringing a slight back bend here,

If that's within your practice,

To open your chest up toward the sky,

Up toward the universe.

We'll begin to adjust the back foot now.

Finding our warrior two feet.

So toes are pointed out toward the long edge of the mat.

And arms come down so that they're parallel with the floor.

We'll flip that left palm up to the sky.

Inhale to reach forward.

Exhale to send the hand and fingers back toward the back of the room.

Exalted warrior.

Right hand slides down the back of right leg.

Chest shines up to the sky,

Sending love.

Let's exhale.

To cartwheel those hands down to the mat,

Framing the left foot and stepping back,

Once again,

Into our last downward dog.

Invitation to move freely and intuitively here.

Maybe swaying the hips.

Maybe coming down onto forearms and coming back up onto hands.

Or perhaps just pedaling through the feet.

Perhaps you remain static here,

Grounding through feet and palms,

Sending your energy down into the earth,

Sending your love down into the earth,

Everything that she gives us,

All the ways that she nurtures us.

And then we'll inhale to lift that left leg up and back,

And exhale to step it forward,

Bringing foot behind left wrist and stepping or hopping that right foot to meet the left,

Finding ourselves again in our forward fold,

Rooting down through the feet,

Big toe,

Pinky toe,

And heel,

Sending energy down into the earth.

Perhaps the palms make contact with the mat,

Perhaps just the fingertips,

Finding a nice interior tilt with the pelvis,

Shining hip bones up to the sky.

And instead of rising up from here,

We're actually going to sit back from here.

So we're going to bend into our knees,

Perhaps coming into a narrow squat.

You may need to come up onto your tiptoes,

And we'll just graciously roll back onto our buttocks.

Now here is where your bolster or your firm blanket or pillow is going to come into use.

We're going to come into a supported fish pose,

Grabbing a hold of your prop,

Whatever it may happen to be,

And bringing the edge of it up against your lower back,

Setting it up so that you can just lay your back onto it.

Now you can choose to extend the legs out long in this pose,

Or you can bring them into more of a butterfly shape,

So bringing the soles of the feet together while knees fall open,

Whatever your body is calling for.

Once you've found the appropriate placement for your legs,

We're going to extend through the spine,

Reaching crown of the head up toward the ceiling,

And then we're going to exhale to lean back onto our prop,

Allowing the spine to relax into the cushion,

And allowing the arms to fall open by the sides,

Really allowing the shoulders and the armpits to find an opening here,

Feeling our chest pressing up toward the sky.

Gentle reminder to return to the breath if you've lost it,

Or continue with your conscious,

Intentional breath,

Continuing to inhale everything into your heart center with acceptance,

Not filtering through these things within our perception,

Saying,

Yes,

I'll accept this,

But no,

I don't want to accept that,

Having no filter to our acceptance,

Having no discernment,

No discrimination,

Allowing it all to come in with the inhale,

Bringing it all into us,

Because we know that at our core,

We are part of the one.

Everything in this universe is part of the one.

It all emanates from the same source,

And at our core,

We are all that we can perceive.

With this intentional breath,

We are remembering that.

We are communing with that knowledge,

With that wisdom,

And on our exhale,

We are unlocking our love.

We are unleashing our unlimited,

Unconditional,

Transcendental love out into the universe,

Out to all things,

Because we know that that is what we are.

We are the ground beneath us.

We are the sky above us.

We are the air,

Even the fabric of our yoga mats,

Our clothing,

Everything.

On your next inhale,

You can bring palms down to the ground,

Bringing forearms down to the ground and pressing the torso up,

Lifting the chest just enough so that we can slide our prop out from under us,

And then we'll go ahead and lie back down,

Spine making contact with the earth,

And just taking a moment to check in again with the body and take notice of any differences that we may feel,

Any energetic differences,

Any muscular differences,

Skeletal differences,

Any differences within the body,

Any differences within the mind.

Just taking inventory,

Taking notice,

What's there,

And maybe what is not there that was there before.

On your next inhale,

You'll go ahead and bring the knees in toward the chest,

Giving yourself a nice hug,

Maybe swaying side to side,

Giving the low back a massage,

And then go ahead and drop your feet down to the mat.

Knees are going to be pointing up toward the ceiling.

We're going to press through our feet and through our hands just to lift the hips up slightly,

Hovering them above the mat and sending them over to the right side of the mat,

Planting them down.

We're going to come into a spinal twist,

Inhaling to bring knees in toward the chest again and exhaling to drop them over to the left.

Allow the arms to come out by your sides in like a T-shape,

Palms open toward the sky,

Open to the universe.

And if it's within your practice,

If it feels comfortable for you,

You can look over to the right,

Allowing your senses to be open to any input,

Any bodily sensations,

Any sounds,

Any smells,

Anything.

Allow it to all come in.

Allow it to all find a home in your heart center.

Allow it to live there with the in-breath.

And on the out-breath,

Let go of your love.

Don't keep it all inside you.

Let it flow through you.

Send it out to everything.

There is nothing that is not worthy of love.

There is nothing that does not deserve love.

And don't let yourself get caught up in the why.

Why should I love this?

Why should I love that?

Because you are love,

And that's all there is to it.

No need to overanalyze.

No need to get the thinking mind involved.

Feel your love and radiate your love.

On the next inhale,

We'll bring the knees up toward the sky,

Bringing legs back to center and dropping feet down to the mat again,

Pressing through those feet to lift the hips and shift them over to the left side of the mat,

Planting them down here,

And inhaling to bring knees in toward the chest,

Exhaling to drop them over to the right,

Keeping your arms in that open,

Surrendering T shape and invitation to look over to the left,

Inhaling acceptance,

Exhaling love.

And on the next inhale,

We'll lift the knees,

Lift the legs,

Coming back to center,

Planting the feet to the mat and readjusting the hips so that they're aligned directly under our shoulders and sending the feet out long,

Maybe feet come to corner edges of the mat and fall open,

Toes pointing outward.

You can find your traditional shavasana or invitation to keep the arms open in that T shape that we had in our spinal twist,

Continuing to open through the chest,

Continuing to find space and hold space for the heart chakra,

For the heart center so that we can continue to stimulate our love,

The love that dwells within us,

The love that we have always had.

There's no need to go look for it or try to find it.

It's there.

We just need to feel it and allow yourself to feel it as you breathe,

Feeling your chest rise on the inhale as you feel full of acceptance of all of these things around you,

All of these perceptions.

Allow yourself to be full,

Abundant,

Expansive.

And on your exhale,

Allow yourself to relax into all of these things as you love them,

Letting go of any aversion,

Any resistance,

Any judgment,

Becoming one with all of it in a loving union.

And while throughout this practice,

We've been just extending our acceptance and love to everything within our immediate perception,

I want you to see if you can slowly extend the bubble of that to things that are not within your immediate perception instead of just the room that you're in.

Maybe as you continue to breathe,

You extend that love and acceptance to all of the things within your home,

All of the natural and unnatural,

For they are all ultimately one within you.

Perhaps extending love and acceptance to the ground below you,

Beneath the flooring,

The foundation that supports you,

The sky above you,

The sky above the roof that you're under,

The clouds,

The stars,

The sun,

The roots of the trees that grow beneath the foundation of your home,

And all of the people and creatures that dwell around you,

Your neighbors,

Your community,

The birds in the trees,

The squirrels,

The raccoons,

Any creatures that are around you.

If you're in an urban or a rural setting,

Just think about all of the creatures,

All of the living things that are around you at this moment.

Even though you can't see them,

Even though you can't perceive them right now,

You know that they're there,

And send your love and acceptance to them.

Any and all things come in to the heart center with every inhale,

And any and all things receive your love on the exhale.

We'll slowly begin to move away from our conscious breathing and come back to just a natural breathing pattern as we begin to move fingers and toes,

Maybe circle ankles and wrists as we begin to wake the body back up from our Shavasana.

Maybe we lift the forearms up and rotate from the elbows.

Maybe we plant the feet to the mat and send the knees side to side in a windshield wiper motion.

Feel free to end your practice here with your spine connected to the earth,

Where you can go ahead and slowly bring yourself up to your seated posture,

Moving gently,

Slowly,

Graciously in your own time,

In yourself with sit bones rooted to the earth,

Hands to the knees,

The thighs or the lap.

Take one last full inhale into the chest,

Feeling the expansion of the ribs,

The lungs,

The entire torso becomes wide with your breath,

And exhale out of your mouth with a sigh as if you could expel all of that loving energy with your breath.

I'd like to express gratitude to you for practicing today,

For tapping into your heart center,

And for sending out love to everything without judgment.

It's not an easy thing to do,

But the more that we can do this and the more that we can tap into that heart space and into that non-discriminatory love,

The better place we can make,

The better space we can hold for this earth and everyone in it.

The divine light within me honors and loves the divine light within you.

Namaste.