Welcome to this heart-centered standing Qigong yoga fusion practice that will help to soothe anxiety,
Release stress,
Shake off any tension,
Any sadness,
Any frustration,
And ground into a feeling of safety and a feeling of self-love.
We'll start in a comfortable standing position with your feet about hip distance apart.
The whole of this practice will be done standing and it's very,
Very gentle.
There won't be any poses that are weight bearing on the palms or the wrists.
So it's great to practice this to balance out your usual practice if you do have a very intensive vinyasa flow practice or ashtanga practice.
Now with your feet about hip distance apart.
Do a grounding movement first to really anchor down through the four corners of the feet.
As you inhale,
Bend the knees,
Support them to rise and lift the toes from the ground up to the heart.
As you exhale,
Spread the toes and ground your little toe,
Fourth toe,
Third toe,
Second toe and big toe.
Feel the arches of your feet.
Again,
Big breath in from the earth,
Draw through the rainbow arches of your feet.
Pada bandha,
The energy lock of the feet.
And exhale.
Send it back to the earth.
One last time big breath in And long breath out.
Now keeping this connection with the earth and noticing how it feels to be a biped,
We're one of the few in this planet,
On this planet and this earth,
Will start to shake off any tension,
Moving in any way that feels good for you.
You might shake out the wrist.
Shake out the arms.
Shake out the knees.
If shaking doesn't feel good for you,
You might lift the arm.
And let them drop down.
Lifting that up and then dropping them down Or you might do a combination of both of these movements if that feels nice.
So the arms can flow up.
And then they can come back down.
Can reach up.
And float down.
And really what we're doing here is we're starting to move the energy that is stuck in the body.
Lots of negative emotions are stuck,
Stagnant energy in the body.
So when they surface as negative emotions,
Feelings of frustration.
Anxiety for example.
This is connected with the heart and with the fire element in traditional Chinese medicine and qigong.
So we want to move this energy and ground this energy.
So that it feels balanced and later on will center in love.
As you shake it out.
Really start to release and let go If it feels nice,
You can lift and land your heels to pump through the balls of the feet.
You might also release any sounds or flutter out your lips.
Vroom.
HAAAAAAH!
Haaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaa Let's shake for five more breaths.
Waaayyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyy haaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaa Ah!
And you're welcome to continue shaking.
If that feels good for you.
At the point of time when you feel like you have had enough,
Let your heels reconnect with the earth.
Relax your arms down by the sides of your body.
Soften.
Your knees.
Your ankles,
Your hips.
Notice any tingling or buzzing.
Notice the rise and fall of your breath.
See if you can feel this energy moving through the vessel of your body.
As you feel and witness this,
Remembering that you are the observer,
You feel,
You sense and you experience all of this.
You are not anxiety.
You are not frustration.
These are all the experiences that you have that will also come to pass.
As you move down for the feet.
We're gonna bring the palms into the heart center and I'll show you a gesture to connect.
With your energy channels.
Let's form a diamond or a heart shape in front of your heart.
Connecting with the middle energy center or Dan Tian.
In Qigong,
This is called the elixir field.
In yoga,
It is called the heart chakra,
Anahata.
And we give and receive love and connect with others and ourselves through this place.
So take a deep breath in.
And then as you breathe out,
Send the breath from the heart down to the lower energy centers.
This is where we feel unsafe,
Where we experience anxiety or worry.
And anyhow,
Let's bring it back to heart.
Let's try that again.
Deep breath in from the heart.
From the heart,
Send the breath down into your lower energy centers.
Remembering that you receive your love.
And taking it back to hot.
Let's try this again,
Deep breath in And long breath out,
Send the breath down.
And inhale back to heart.
So we're going to do this flow about six more times with two other variations,
And you're welcome to stay with this variation.
For the next one,
If you want to,
You can step your feet slightly wider.
And create a little bit of space in the inner groin.
Later on we'll have the option to come down to the earth if you wish.
So deep breath in.
Long breath out,
This time send the breath down and maybe you bend your knees even more.
Shine this heart or diamond down towards the earth.
Then bring it forward.
Fly this diamond all the way up towards the heavens.
And right above you,
You can look through this diamond or this heart up to the sky,
Connecting with your greater purpose,
Your vision,
Your dreams.
And see that shine down on you through this diamond and heart.
Then release.
The little fingers but keep the thumbs connected and connect the little fingers with each other to form a lotus above you.
And as you exhale,
Let this lotus that is blossoming,
That is you,
That it bare fruit.
So the fingers touch.
And in this fruit,
You harvest and find the seed to plant in your heart for the next round.
Take a deep breath in.
Long breath out send the breath down to the earth this time maybe you touch the ground maybe not grounding your energy,
Sweeping this diamond or this heart forward.
Reaching it up to the sky.
Connecting with this guiding light from this guiding light receive and blossom.
And from this lotus blossom,
Bear fruit,
It becomes fruit that we harvest.
In the fruit you find the seed and you plant it in the fertile soil of your heart.
One last time like this deep breath in Long breath out.
We send the breath to the earth.
Maybe you come into a yogic squad,
Maybe not.
Grounding your energy.
Sweeping the palms forward,
Bringing it all the way up to the sky.
Connecting from the sky,
Receiving this guiding light.
Through the light of the sun we photosynthesize,
We blossom.
We bear fruit.
And this fruit we harvest.
And we plant the seed in the hut.
Now this last variation,
We will swim in the Ocean of Le.
So let's take a deep breath in.
And long breath out,
Send the breath down to the earth.
Again,
You're welcome to come halfway,
Maybe just slightly,
Maybe all the way down to the up.
Sweep the palms forward and up.
And now this time,
We will release the fingers but connect the thumbs with the little fingers and release the three fingers in the middle.
From here,
Imagine that you are in an ocean and you are actually a drop of the ocean,
But also the entire ocean itself.
You have the consciousness of that around you.
So you begin to allow yourself to swim in the currents of life.
As your fingers gesture and your Elbows begin to soften and flow.
Swimming.
And as you allow and surrender,
You return into that space.
That is the lower energy center connecting with your root.
Then we bring it back to high.
Let's try this two more times.
Deep breath in.
Long breath out send the breath down to the earth connecting with the earth You can intend to connect with the earth even if the palms don't quite touch.
And if they touch,
Really ground your energy,
Let your intention be to feel the up.
Know the up.
Trustia.
And shine this diamond forward.
Bring it all the way up to the heavens.
And then.
.
.
Release the fingers but connect the thumbs with the little fingers and Let your arms support you to swim in the currents of life.
Until you come back home into the source of you.
Let's try this one last time.
Deep breath in.
Long breath out,
Sending the breath down to the root.
The earth that nourishes us.
Feeling the safety.
That is holding you From the safety,
You can then reach up and connect with your purpose.
Your guiding light.
And let that guiding light guide you as you surrender through the currents of life.
The highs and lows.
The joys and sorrow.
And you return back into this space.
Now from here,
Taking a moment to notice how that feels.
We will transition.
Into the heart healing sound.
And this practice is a very gentle practice where we combine some Qigong movements with sound.
We will use your hands to gesture as if you are gathering water from the eternal well,
The collective well of love that is around.
And inside of you.
As you inhale,
Draw from this well and bring it close to the heart.
And flip the back of the fingers towards each other.
Now as you exhale,
Let this water your heart.
And the fingers once again dive down back into the well.
Then at the end of the movement,
The palms softly flatten,
Connecting with this water,
The sauce.
And once again,
We draw from the well.
Let's try this one more time with just a movement.
Exhale,
Sending it down.
Imagine the water.
Now the next round,
If you wish,
You can join me as we come into the heart healing sound for the fire element.
To connect with love,
Confidence,
Your inner champion.
To shine out into the wall.
So we're going to inhale here as you were rising up.
And as you exhale,
The sound that we release is her.
And this heart.
When paired with another word,
Means to care and love and give attention as if you would to someone you deeply love.
So inhale if you haven't yet.
As you exhale,
HAAAAAAA Oh.
Deep breath in.
Long breath out.
HAAAAA Two more rounds connecting of this sensation of drinking from the well of your heart.
Haaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaa One last round.
Follow your own rhythm,
Your own pace.
Inhaling.
And exhale.
HAAAAAAA And when you come to the end of that last round,
Let the palms gently come to the side.
Noticing how that feels.
Maybe you can feel the vibrations and echoes in the center of your heart.
And from the center of your heart to close this practice,
Pulling from the heavens,
We sweep the arms up to the sky.
Connecting with the sky,
Your guiding light,
Your dream.
Your aspirations,
Your higher self,
Let that shine down on you.
Cleansing you,
Healing you with this warm,
Healing cocoon of light.
Remembering that you A divine.
Now second one,
Connecting with the heart space as the arms reach out,
Remembering your arms are the wings of your heart.
As you sweep the arms up to embrace the world,
You also embrace yourself.
You are the most important person in your life.
As the palms gesture in front of the heart.
Connecting with this eternal well of the heart.
Last one.
Returning to earth,
Surrendering to earth.
As the arms sweep up towards the heavens,
Gesturing your pursuit,
Your journey towards realizing your dreams,
Your goals and becoming a better person.
Realizing your higher self,
You never forget that you are made of the earth.
You feel the awe.
Know the earth and you trust the earth.
You are safe.
You are held.
You are here.
All of you is welcome.
From here,
Slowly and gently,
We place one palm on the heart and the other palm on the lower belly.
Acknowledging these two Sacred spaces.
The middle elixir field and the lower elixir field.
Really reaffirming this connection by then swapping the palms.
The one that is below comes In the middle,
The one that is in the middle moves below.
Notice this small shift.
And the repercussions or any changes.
That happen as a result.
And then gently and slowly we bring the palms together in the center of your heart.
Resting your.
.
.
Palms nestling them close to the eternal well of your heart letting your head ball slightly down.
Thanking,
Acknowledging this important and beautiful person that is you.
Sending love back into yourself.
And slowly and gently when you feel ready letting your eyes Blink open.
Thank you so much for joining me for this heart-centered practice.
I hope you enjoyed this practice and that it was nourishing and helpful for you.
And I'm looking forward to seeing you in the next video.
See you there.
