Daily exercises for developing presence and relaxation

As we allow a deep caring to permeate all of our actions, we realize the humble heart is the greatest heart of all.

Day 18 – Heart Gold Thread Exercise

This exercise balances the heart centre, increases mental and physical energy, builds strength and improves circulation and completion. In addition the exercise can help identify and transform psychological and physical blockages. At the end of the exercise, lie down on your back for ten minutes, continuing to amplify the sensations generated by the position until they spread beyond the body.

While performing the exercise, the memory of an emotion may enter your mind, perhaps sorrow, hurt or pain. Expand the feeling as much as you can, letting your mind and senses become one. Stay with the feeling until you penetrate it, releasing it, relaxing it into pure experience. A flash of energy (the energy of that memory) then enters the present and the pattern of the emotion melts away. Practiced regularly, this exercise brings a constant sense of union, a willingness to let feeling arise and expand. Then we can face pain, fear and tension directly, releasing them as they occur in daily life.

Instructions:

Stand well-balanced with your feet 6 inches (15cm) apart , you back straight , and your arms relaxed at your sides.

Slowly raise your arms, sideways to a little above shoulder-height, palms down, elbows slightly bent. Close your eyes and bring your awareness to your heart centre. Sense the heart pumping blood throughout your body; then expand your awareness, sending the heart centre’s energy through the your arms. Remember to breathe evenly through nose and mouth. Hold for 10 minutes. After 2 or 3 minutes, try to loosen the muscles above your shoulder joint make the position easier to hold.

After 10 minutes take 1 minute to lower your arms to your sides. Stand for a few minutes, expanding the sensations generated by this posture.

Breathe