It can be challenging for many men to hold everything life brings. You want to expand your capacity to feel the fullness of life while staying deeply rooted, but you don’t know where to start.

In this meditation, John will guide you to energize the central column of your body from root to crown, while connecting to the infinite core of your heart. You will practice feeling a fully activated, alive body while staying tethered to the infinite, unchanging consciousness.

If you want to expand your capacity to feel and hold more of what life brings you while maintaining grounded and rooted in the Infinite, try this 12-minute practice.

Begin seated with your feet planted into the earth. Activate the bottoms of your feet by curling your toes and drawing the energy up from the earth. If you're seated cross legged on the floor, imagine that your sits bones are kissing the earth. Root your sacrum by using the muscles at the bottom of your ribs to press it down into the earth.

Press your tongue onto the roof of your mouth, activating the frontal lobe of your brain and the back of your heart. Breathe through your nose into a wide open throat. Notice the line of energy that travels from the back of your heart through your throat to your frontal lobe.

There is a lot of courage and wisdom in that connection. Ask yourself the question: What do you want to be courageous about? Allow the energy from your frontal lobe through the back of your heart to feed that impulse. Feel yourself filled with courage.

Then bring your attention to the root of your heart - the rich, dense base of your heart. Press down through the root of your heart and into your groin, as if you had muscles in the center of your heart. Then, using those muscles and your intention, plunge the root of your heart into the earth. When it reaches the earth, imagine hundreds of root structures flowing out of that root of your heart and deep into the earth, like an ancient tree.

Breathe up through that root structure into the bottom of your heart, and through the soles of your feet up through the insides of your legs. Imagine streams of energy feeding the flow of a big river through the center column of your body from root to crown.

Become aware of the clarity and wisdom coming from the energy flow from your frontal lobe to the top of your heart, as well as the root of your heart down into the earth.

Activate your fingers with your hands palms up on your thighs or out in front of you, and allow your fingers to become tributaries, feeding energy into that center column.

Then allow your crown to open like the aperture of a camera and have the sense of breathing starlight down from the heavens. Add this energy to your center column.

Feel starlight pulsing down through the crown of your head, the root of your heart plunging down into the earth, your fingers pulling energy from life around you, your throat open, and your frontal lobe being fed from the top of your heart.

While feeling these flows of energy coming from all directions, become aware of the part of your heart that is absolutely still - the infinite space of the core of your heart. Amplify both the emptiness of your core heart and the energy of your body. Feel your heart smile with how beautiful it is to be alive, and how blessed you are.

Then slowly relax without losing any of the channels you opened or the stillness you touched. Feel your body as a full, vibrating, juicy pulse of life. Connect once more to the stillness at the infinite core of your heart. Then gently open your eyes and notice what's beautiful around you.

Disclaimer: Although anyone may find this practice to be useful, it is made available with the understanding that we are not engaged in presenting specific medical, psychological, emotional, sexual or spiritual advice. Nor is anything in this practice intended to be a diagnosis, prescription, recommendation or cure for any specific kind of medical, psychological, emotional, sexual or spiritual problem. Each individual has unique needs and this practice cannot take these individual differences into account. Each person should engage in a program of treatment, prevention, cure, or general health only in consultation with a licensed, qualified physician, therapist or other competent professional. Any person suffering from a sexually transmitted disease or any local illness of his or her sexual organs should consult a medical doctor and a qualified instructor of sexual yoga before practicing the sexual methods described in this practice.