Meditation + Silence + Neck Healthcare 1 - 3

49:03

49:03

Meditation + Silence + Neck Healthcare 1 - 3

Rated

5

Type

guided

Activity

Meditation

Suitable for

Everyone

Plays

1

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.

Meditation Silence Spine Health Healing Breathing Grounding Body Scan Relaxation Inner Awareness Diaphragmatic Breathing Dantian Focus Tongue Position Abdominal Massage Grounding Techniques Posture Adjustment Relaxation Techniques

Meet your Teacher

San Diego, CA, USA

Meet your Teacher

San Diego, CA, USA

Transcript

So welcome everyone. To our time together. Always. 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 feel. Uniting lower dantian behind the navel with middle dan tien, The center of your chest. And through the tip of the tongue. Uniting to upper Dantian. The center of the head. Whole body. Relaxed. And quiet. Quiet. 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 the snowing. The body relaxes even more. 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. Through earth. Beyond the horizon. In all directions. Open Open. Even more. Dissolving. All borders boundaries. Conditions. Names. As you embrace oneness. Fully open. To the infinite possibilities. Endless potential. You are the universe. And from this oneness. On your own time. Draw your awareness back. From all directions. Gathering. Absorbing the 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. Your core Again fully step inside. And 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 off the lap. 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 our movement. And when the hands are underneath the navel. We reverse. Circling up the right and down the left. And ro fu. Abdominal massage. Small circles around the navel. Elbows guiding the movement Shoulders completely relaxed. Keep the mind inside. And we slow down. Slow down our movement. 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 how and healing. 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. Can open, Close our fingers. Shake out the wrists, The hands. Very good. So in the seated position. And 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. Forward. Down. 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 forward down Tuck in the chin, This time joint by joint. We return the head. Back to the starting position. Whole body relaxed. And quiet. 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. Up 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. Uh. . . Stretch, Eyes to the ceiling. Lift the top of the head, Push the chin back. Down. Forward. Uh lift the top of the head push the chin back a few more times Chin down. Forward. Uh stretch last time lift pathway 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 Ton Tien points. So as you keep the chin tucked in, We're gonna feel a gentle stretch, Elongation of the neck vertebrae, And then we're gonna 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. 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 relax, Whole body relax. 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 naturally. 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 relax. 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 relax. 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. Scan 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. And healing. She is Abandon. Abundant. 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.