Welcome to Lotus Flow,
A Qigong sequence for renewal and grace.
Let's begin.
Stand with your feet just hip-width apart,
Knees soft and your arms relaxed.
Take a slow inhale and a long exhale,
Releasing any stress or tension.
And just visualize a lotus seed resting in still water.
Now just let your hands hang at your sides,
Palms facing your body or slightly back.
Relaxed and natural.
On your inhale,
Let your hands drift forward and slightly downward,
Palms angled gently toward the earth as though they are sending roots downward.
And on your exhale,
The hands float back towards your sides,
Palms returning inward.
From your sides,
Begin to lift your hands slowly in front of your body,
Your palms are facing upward as though scooping clear water.
And as your hands rise,
Keep the wrists soft,
Elbows relaxed.
On your exhale,
Just let your hands drift outward and downward,
Palms turning downward as though letting the water fall away.
Inhale,
Hands rise,
Palms up.
Exhale,
Hands soften down,
Palms are down.
Let's just repeat three more times in your own time.
Inhale,
Hands rise.
Exhale,
Hands soften downwards.
On your final rise,
Just let your hands come to the heart level and pause.
Now bring palms together lightly at your heart,
Palms facing each other.
And on your inhale,
Open your hands outward,
Palms slightly upward or facing outward like petals unfurling.
And on your exhale,
Bring your hands gently back toward your heart,
The palms turning inward to meet again.
Let's continue for three more in your own time.
Inhale,
Opening,
Palms are open,
Your arms are wide and exhale,
Returning the palms inward.
Now allow your hands to rise slightly higher on the inhale,
Your palms are still softly open above your head.
And as you exhale,
Bring them back towards your heart.
Now as your hands rise above your head,
On your inhale,
Let your palms turn fully upward as though receiving gentle radiant light from above.
And on your exhale,
Bring your hands slowly down the center of your body,
Your palms turning downward as they pass your crown,
Your throat,
Your heart,
And finally back to your belly.
Inhale,
Gather with the palms up and exhale,
Guide the light down with palms down.
And continue for three more rounds.
And once more,
Inhale,
Gather with your palms up and exhale,
Guiding the beautiful light down,
Down to your belly,
Your palms are down.
Wonderful.
Now take a beautiful slow inhale and gently draw your palms together,
Bringing your hands into prayer position at your heart space.
As you exhale,
Just let the palms soften and just part a little,
Opening like a lotus unfurling its first petals.
Inhale,
Palms close and meet at the heart.
Exhale,
Palms open and the lotus blooms.
Repeat this gentle opening for four rounds,
Moving slowly and letting your breath guide the petals of your heart.
And once more,
Palms close and meet at the heart with your inhale.
And exhale,
Open your palms and the lotus bloom.
Beautiful.
Slowly and gently extend your arms gently to the sides,
Palms are facing the earth.
Now sway gently left and right,
Keeping the palms downward to maintain grounding and fluidity.
Just continue for a few more moments,
Breathing softly in and flowing out.
Beautiful.
Now bring both hands to rest over your lower belly,
Your palms are resting against your abdomen.
Breathe deeply here,
Feel your belly expand and as you exhale,
Feel your belly returning towards your spine.
And again,
Breathe deeply,
Feel the expansion and exhale,
Drawing your abdomen back towards your spine.
Once more in your own time.
Beautiful.
Just feel the warmth that is gathering here.
Whisper inwardly,
I rise,
I open,
I renew.
Now bow gently to the flow within you.
May your inner lotus continue to bloom through breath,
Movement and gentle awareness.
Thank you so much for taking time for you.
See you next time.
Namaste,
My friend.
