Hello and welcome to open heart meditation.
Take a vacation from our normal life and have a short sitting practice to help relax our body,
Quiet our mind and open our heart.
So first just finding a comfortable sitting position.
It can be on a cushion or on the floor or on a chair.
And just taking a moment to arrive,
To arrive in your body.
To feel your body start to settle in to whichever sitting position you've chosen.
Letting the energy from your day start to just settle,
Settle into your body.
Let go of your breath,
Let your breathing just be slow and light.
As you settle into your body have the feeling that you start to open,
Open up your body,
Loosen your body.
Start to feel your body's just upright.
Your torso and head are in line,
But in a relaxed way.
So some force to keep the body upright and open,
But also relax.
And as you relax more allowing inside your body to expand.
Loosen your muscles,
Loosen your ligaments,
Loosening up the joints in your body,
Loosening up the space between all of the cells in your body.
Even loosening all your skin pores.
Feel the crown of your head loosening and opening so that energy,
Chi and love from the universe can go into your head.
Opening up your crown and then loosening up inside of your head.
Feeling your eyes softening.
Even feeling your inner ears relaxing.
And your nose.
Loosen your tongue and your jaw.
And as you loosen and open there's more room for chi and love.
Begin to clean your body,
Flow through those spaces and continuing down through your neck,
Loosening your throat.
As you continue down,
Feel your neck relax,
Loosen the muscles of your neck.
Feel your shoulders going down and your head going up.
Loosen your shoulders.
Also loosening the joints,
Your shoulder joints where your arm and shoulders meet.
Feeling the ligaments and tendons and muscles smooth and soft and open.
And continuing down through your arms.
Your upper arms start to relax.
The muscles of your arms are softening.
Also loosen your elbows,
The elbow joints.
And then down through your upper arms.
Try to feel the muscles of your arms loosening.
Try to feel the more flow of energy through your arms.
Relaxing your wrists.
Feeling the tendons and ligaments in your wrist,
Your wrists soften.
And also feeling your palms,
Your hands relaxing.
And letting go of any tension in your fingers.
Feel your fingertips opening and relaxing.
And then back to your chest,
Your torso.
Loosen your chest.
Loosen your rib cage.
Try to soften the space between each rib and your chest.
Loosening your solar plexus and your diaphragm.
Feel the muscles softening,
Opening and expanding.
And then relaxing your abdomen.
Feel your belly soften.
And now your back.
Feel your shoulder blades going down and relaxing.
Feeling your spine soften.
Starting with the highest vertebrae at the base of your skull.
Try to go down vertebrae by vertebrae,
Softening your spine.
Loosening the muscles in your back.
Continuing down through your spine to your lower back.
And then down to your sacrum,
Your tailbone.
Feel your whole spine now open and soft.
And feel inside your torso,
Your internal organs loosen.
Let your lungs relax as your breathing continues to be slow and light.
Relaxing your liver,
Your kidneys.
As your internal organs relax,
Feel the space inside your torso opening and expanding.
No stuck energy.
Now it's easy for Qi and love to flow through your torso,
Flowing through your organs.
Flowing through the muscles in your body.
And continuing down through your stomach.
Your lower abdomen.
Just think,
Loosen and open.
And then feel your hips start to soften.
Relaxing the muscles in your hips.
The tendons and ligaments.
Feel the bones in your hip sockets soften,
Open.
Loosen your hips,
Feel more space in the joints.
And then continuing down through your upper legs,
Your thighs.
Feel the muscles in your legs relaxing,
Softening.
And loosen your knees.
Feeling the tendons and ligaments in your knees loosen.
And continuing down through your lower legs,
Your calves.
And down through your ankles.
Feel your ankle joints have more space.
Let go of any tension.
Continue down through your feet.
Feel the muscles of your feet soften.
Feel the arch of your foot relax.
And then relaxing your toes.
Try to feel each of your toes relaxing.
And now try to feel your whole body at once.
Relax.
Whole body becomes soft.
But expanding.
So as you expand and relax,
Your body stays upright.
With no force.
And begin to feel the bones in your body open.
Start to feel chi and love flowing through your bones.
Inside your bones.
As you relax more and open,
Chi and love flow freely through your body.
Through the space between all the cells in your body.
Cleaning your body.
Your body begins to feel like clear like a crystal or like water.
Or like mist dissolving into the air.
Begin to feel less separation between your body and the outside world.
Melting into your surroundings.
Melting into the air and into nature around you.
The energy or chi from nature easily flowing into your body.
Become one with nature.
Become one with the trees.
One with the mountains.
Become one with the oceans and rivers of this planet.
Become one with the birds,
The animals.
Become one with the insects,
The fish,
The flowers.
Become one with the weather,
With the wind and the rain.
Even become one with the seasons.
And as you expand out even more becoming one with the sun.
Becoming one with the whole solar system.
Even becoming one with the whole universe.
As you become one with the universe you become one with unconditional love.
The most basic energy of the universe.
Timeless and universal love.
Love without boundaries,
Without conditions.
Love pure and complete love.
And as you relax into that oneness.
Last one minute.
Let yourself merge with the universe.
And then gradually bringing your awareness back from the whole universe.
Gently back to nature.
Back to your body.
Feeling the flow of energy throughout your body.
Bringing your awareness to your lower abdomen.
The very center.
Your dantian.
Feel that chi or energy in your body collecting,
Settling into your lower abdomen.
Returning back to your body.
Back to your normal life.
Continue to keep your awareness in your dantian as the chi in your body returns to your dantian.
And giving some thanks to your body.
Thanking your body for relaxing and opening.
For being willing to sit and relax.
For being willing to merge with the universe.
Thanking your heart for being willing to merge with love.
Giving some thanks to the universe.
Thanks to nature.
Thanks to the whole world.
And gratitude for yourself.
And when you're ready to take a deep breath,
Open your eyes,
Returning back to your normal life.
Thank you for joining me in today's open-hearted meditation,
Relaxing the body and merging with the universe.
