Softening the body, opening the heart
To start off, find a place where you can sit undisturbed.
Set a timer (preferably one that has an alarm that is not too jarring) for somewhere between 20-30 minutes, and confirm it is working.
If possible, sit upright, spine relaxed but engaged/not slumped. Ideally you will have 3 points of contact as you sit (the 2 knees/2 feet, and your posterior). Place the hands on the lap in such a way that the shoulders can relax but not slump or pull you forward, arms relaxed.
Gently close the eyes and with them closed, softly rock the upper body forward/back and left/right until you come to a stop in what feels like a balanced and relaxed upright position.
We can cycle through a series of physical “anchors” to begin the practice: Eyes, mouth, shoulders, solar plexus, sitting contact points.
Start with the eyes, simply become aware of how they feel and soften them. Let the breathing be natural for the body and observe and soften the eyes for about 9 breaths. You may find using the feeling of “sighing” as you breathe out helps in letting go of tension. With each breath feel and soften as you feel.
Move down to the mouth and lips, become aware of this area and soften them as you breathe. After 9 breaths, move the awareness to the shoulders.
Continue by observing and allow the softening of the shoulders, upper back and neck as you breathe naturally.
Notice the solar plexus, heart area and diaphragm. Soften and shed tension as you breathe. When you have reached around 9 breaths, move the awareness to the sitting contact points.
Soften and relax the points of contact you are sitting on. Continue for 9 breaths, then begin the cycle again by returning awareness to the eyes and softening each anchor point further.
If at any point our awareness is drawn to another spot in the body or to thoughts and mental narrative, simply apply the same process of becoming aware, and softening, then return to the anchor points and continue the practice.
As we soften, over time we become increasingly aware of the feelings of boundless compassion, ease, peace and well-being that radiate from the heart and permeate all things. If felt, allow the feelings to aid in the softening and awareness process.
As the body and heart soften, the compassion begins to shine through like an ever brightening sun, warm and potent. Allow it to radiate through you, softening and allowing you to observe things with a more subtle eye, peering deeper, softening and releasing more and more.
When the timer we set triggers the alarm, softly open the eyes and bring this softened, subtle awareness out into the world around you. Allow the compassion that radiates from you to touch all that surrounds you, unconditionally.
We are truly fortunate to have been born into a body that allows us to undertake such a noble pursuit