You may notice that when your own energy becomes tight, closed, pent up, or stagnant, others feel it, even though they may not say anything about it. Instead, they may become self-protective or guard their own hearts. Some may even express the desire for more heart-centered presence from you, but you are unsure how to find it.

In this meditation, John combines three breath practices for cleansing and revitalizing your heart, lungs, mind, throat and root, so that you can become more present and available for deep connection. In the first breath, you will activate and cleanse your heart space. In the second, you will squeeze out any stored or stagnant energy down to the earth. The final breath practice is a round of Wim Hof Breath to clear, cleanse, and oxygenate the body.

If you want to cleanse your body to make way for a heart-centered, loving presence, this 11-minute practice will help.

Begin seated with the soles of your feet pressed into the floor. Pull your navel in and press down through your side ribs, rooting your sacrum and feet into the ground. Press your tongue into the roof of your mouth. Activate your nose and lips.

Breathing through your nose, down your throat and into your heart, feel a connection from your nose to your heart. Feel how deep breath, the activation of your nose and lips, and the opening of your throat impacts and cleans your heart space. Take several deep breaths cleaning and activating your heart in this way without losing your connection to the earth through your feet and sacrum.

Lift your arms and create a triangle with your hands in front of your heart/throat space. Continuing to inhale through your nose and down into your throat and heart, feel how your hands can help to open and widen these spaces. Set the intention to activate, wake-up and widen your heart.

As you widen and activate your heart, press down through the root of your heart into the earth. Feel rich, deep, rooted energy through the bottom of your heart, and bright, wide, clean energy through the top of your heart.

After several minutes of this, you will begin a breath practice in which you will inhale, hold the breath in while imagining you could squeeze out your lungs like ringing out a sponge, and then exhale, continuing to squeeze out down to your feet and into the earth. Use your will and force to press everything down through your feet to let the earth have it. You will do about 8-10 rounds of this breath.

As you do this, make the channels above and below your heart nice and strong, so you are bringing in clean, clear energy on the inhale, and powerfully use your muscles to squeeze out your lungs on the exhale. Notice how you create more space in your lungs in this way.

After your last exhale of the 8-10 rounds of breath, bring your hands to rest on your thighs. Notice if you can feel the central column of your body, from root to throat, a little more clean and open.

This practice will finish with one round of Wim Hof Breath to oxygenate the body - 30 rounds of breath in and out through the mouth, inhaling at 100% capacity and exhaling at 80% capacity. As you do this, make sure you don't lose your rooted connection with the earth.

After the 30th exhale, take an inhale and exhale fully. Then hold the breath out. Open your crown chakra and invite the bright blue light from the sky to stream into your brain and mind space, and down through your throat and into your body. Then take a full inhale and hold the breath in. Continue to feel the bright blue light from the sky pouring in through your crown, clearing your entire central column, like one big laser beam of powerful cleansing light.

Then breathe normally and bring your hands out in front of your heart. Make them strong, as if they were made of steel. Press the activated energy from your central column out into your fingertips and toes. Spread that energy throughout your entire body, filling every cell with beautiful, bright blue light. And once you feel your entire body filled with that force of good, beauty, and love, exhale and lower your hands.

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.