Welcome.
My name is Wenling and today I'll be guiding you through a practice called Effortless E.
Please come into a comfortable seated position.
You can allow your eyes to close if that feels right.
Allow your spine to rock forward and back.
Forward and back Then let your spine begin to sway left and right,
Left and right.
Letting the spine find the center.
Feeling the draw of the earth.
Either falling into the future nor leaning back into the past,
Staying right in the present moment.
Letting your palms face upwards to connect with that energy around you.
Gently opening your eyes,
Beginning with your left palm,
Big thumb comes in,
Four fingers wrap around,
Forming a non-violent fist,
Locating your navel center,
Tapping up along your shishumna energy channel.
From your Manipura or your Dantian tapping over towards your right side Feeling that energy along the right side of your rib cage.
Down.
Back up along your central channel underneath your collarbones towards your right side your right ribs down tracing the same puff again coming back up And one last time in the same way,
Waking up your body with Qigong Energy Tapping.
This time when you reach the right armpit,
Begin to use your knuckles.
And tap and stimulate your lymph nodes here.
This is connected with your nervous system as you begin to calm.
And activate your nervous system.
Now rest your right palm as you begin to tap the underside of your right arm,
Waking up the meridian energy lines for your heart.
Your pericardium,
Your lungs.
Flipping your palm and now begin to use your other palm to wake up all the meridian energy lines on the top of your right arm.
When you reach your shoulder begin to use your right palm Squeeze.
Exhale release,
Coming into sponging.
Grabbing your shoulder with your left palm,
Squeeze,
Exhale,
Release,
Ha.
One last time,
Squeeze.
Exhale,
Release.
Let that go.
Taking a moment to notice the differences between the left and the right.
And then your right palm will form a non-violent fist.
Locating your Manipura solar plexus or your Tantian,
Begin to tap up along your central energy line.
Towards your left side,
Left side rib,
Underneath the rib,
Back towards your Manipura.
Again,
Few more times like this.
Coming into Qigong Energy Tapping.
Awaking the dormant energy,
Letting and stimulating the qi.
Or prana in your body so it begins to flow.
One last time along the same trajectory And this time when you reach underneath the collar bones,
Begin to use your knuckles and tap your left armpit.
Stimulating your nervous system,
Your lymph nodes.
Your auxiliary ganglion.
Rest your left palm on top of the thighs and begin to tap the underside of your left arm.
And when you reach the palm,
You can tap a few more times.
Now slowly and gently begin to flip your palm and begin to smack the top of your left arm.
Awakening the dormant energy in your arm.
Moving upwards towards your trapezius or shoulder muscles.
If you're having that huge muscle squeezing with your right palm,
Exhale,
Ha,
Release.
And he'll squeeze.
Exhale we lean.
One last time,
Inhale,
Squeeze.
Exhale,
Release.
Rest both palms down on towards your legs.
Noticing how you feel now.
And then gently and slowly come in towards a kneeling position.
From here,
We'll come towards tripart breath.
Inhale,
Lengthen and reach your arms up towards the sky.
Exhale,
Let the palms graze the back of your head.
Push away.
Let that go.
Broaden the chest.
Inhale,
Palms slip up.
As you inhale,
Let the palms raise up towards the sky.
Once again,
Let's repeat that.
Let the palms graze the back of your head as you broaden the chest.
Let that go.
Push away.
Inhale,
Palms slip up,
Fingers one by one,
They roll in,
Bending at the elbows.
Exhale,
Palms turn forward,
Round the spine.
Let that go.
Turning two knobs with your fingers.
Lift the chest.
Lengthen the spine.
Look up towards the sky.
Exhale hard.
Let everything melt towards the earth.
A few more times like this,
Gather from the side,
Reach up towards the sky.
Exhale push mountain,
Pushing away two mountains by the sides of you.
Inhale,
Palms flip up.
Fingers one by one they curl in,
Bending at the elbows.
Exhale around the spine.
Let that go.
Inhale turn to knobs Lift the chest,
Lengthen the spine.
Exhale,
Melt your heart.
Let everything pour back towards the ground.
So we'll repeat this a few more times and I'll show you sideways.
Same action,
Inhale,
Gather from the earth,
Reach up towards the sky.
Exhale,
Bend the elbows,
Push mountain.
Let that go.
Inhale,
Palm slip up.
Fingers one by one.
Nicole in,
Bend at the elbows.
Exhale,
Push.
Let that go.
Turning two knobs.
Lift the chest.
Lengthen the spine.
Tiny back bend.
Exhale.
Melt the spine.
Everything back towards Child's Pose.
Inhale gather from the earth reach up look up Exhale,
Push mountain.
Let that go.
Inhale,
Palms flip up,
Fingers curl in,
Bend at the elbows.
Exhale,
Round the spine,
Maybe look towards your belly button.
Turning,
Let the palms lift up as you come into a heart opener.
Exhale,
Melt down.
Let everything pour back towards the earth.
Inhale slowly rolling up with Nora.
Coming back,
Now we will turn in towards a side stretch.
Right palm stay and your left arm reach over Exhale,
Left palm gently sits down towards the ground as you reach your right arm over towards your left.
Exhale gently releasing that.
Same movement,
Let everything reach and lengthen over.
This time let your hips begin to roll over and settle down as you feel that length.
In towards your side body place your left palm down and begin to spiral your heart open towards your left in a gentle twist.
Looking beyond your left shoulder.
Right palm supporting you looking forward and then from here begin to set your left palm down Coming in towards kneeling position and reach and lengthen your right leg out.
Place your right palm on towards your right hip.
Tuck your left toes under.
Begin to reach your right arm up towards the sky.
Coming in towards side plank variation.
And then float your Right leg off the ground,
Engaging your right leg,
Reaching the top arm overhead.
Exhaling right elbow finds right knee Inhale,
Reach and lengthen.
Exhale,
Balancing effort and ease.
Inhale,
Feel that energy Exhale,
Feel that rounding and release.
Once again inhale,
Reach and lengthen.
Exhale around and release.
Come in towards a Chupasana variation.
A stretch for your quadricep muscles.
Maybe your palm grazes or reaches for your back foot.
Opening your heart.
Coming back towards that energetic stretch,
Setting your right foot down,
Cartwheeling your palms up in towards gait pose.
And then reaching your right palm down and lengthening your left side body here.
Stay in for a few breaths One more breath.
Release your left palm down.
Coming back briefly in towards your kneeling position.
And then we'll do the other side reaching your right arm.
Let everything begin to spill over and begin to sit your buttocks down towards the ground.
Then coming to a twist towards your right side looking beyond your right shoulder keeping your left palm on the outside of your right side One more breath.
Gently and slowly turning to face forward.
Place your right palm in line with your right knee and we'll come back in towards that same variation.
Lengthening your left leg out,
Left palm on your left hip tuck your right toes under to support you.
From here begin to reach your left arm up towards the sky.
And then begin to float your left leg off the ground,
Engaging your muscles.
Reach your left arm beyond your head.
Exhale,
Crunch in.
In ear,
Reach and lengthen with effort.
Exhale,
Round in.
Return to the source.
One more time.
In the ear,
Reach and lengthen.
Exhale,
Run hard.
Let that go.
Inhale,
Reach and lengthen.
Exhale,
Release.
Let that go.
Come in towards the same heart opener,
Letting your left palm reach behind for your toes,
Your ankles.
The back of your leg.
Come back towards that spacious variation.
Come up in towards your gait pose.
Rest your left palm down onto your left calf and reach your right side as you create space.
Your right ribs.
One more breath.
Exhale release let everything come back down tuck the back toes under,
Come back in towards your kneeling.
And then slowly we'll rise up in towards a forward four.
Dangling here.
You can shake your head no,
You can nod your head yes.
Releasing the weight of your spine,
Your head,
Your neck.
Letting go of your arms and rolling up vertebrae by vertebrae.
Shoulders neck and the head come up at the very end Allow the feet to be hip distance apart and we'll come into Qigong arm swing.
Allowing your knees to be soft and letting your arms travel along as you spiral your heart towards one side,
The other side,
Twisting,
Letting the arms also tap your body.
Awakening the energy in your body.
Let the movements be very soft and fluid.
Then slowly begin to come in towards a stance called wu ji.
Keeping your legs a little bit wider than hip distance,
Knees bend,
Palms by the side of the body.
You can bring the arms close towards your body and let them spring apart.
Letting the alms be soft.
Now we will come towards a practice called clearing,
Filling and sealing.
As you inhale,
Gather all that you would like to clear out to make space for in your life.
Feel that up towards the brim.
As you exhale like a pump,
Pushing them out,
Letting everything clear through the seven chakras in your body.
Clearing through your central channel.
Things that may have served you in the past but no longer.
And now gathering everything you would like to fill in,
To invite.
Fill that to the brim.
As you exhale,
Feel that enter your body,
Your heart,
Your mind.
And finally sealing.
Like a glossy coat of varnish sealing their intention in.
Whatever you would like to invite in towards your life.
A glossy layer of varnish.
You quote that over everything that you've invited that you want to welcome and fill your life with.
Now slowly begin to rest your palms on top of each other,
Connecting with your Dan Tian.
You can step your feet slightly wider.
From here we'll come in towards a microcosmic orbit.
Inhale gathering.
Begin to let the palms graze,
Almost touching but never.
The back of your head as you exhale let them move towards the front of your body and then moving towards the back where your kidneys are never touching your body just almost touching long to the sides of your car Circling around the front of your ankles,
Back towards the inside of your leg.
And rising up,
Exhale releasing.
We'll do this a few more times.
Inhale gather.
Exhale,
Let the palms breathe.
Almost touching the back of your head,
Your neck,
Feel the energy,
The front of your chest,
Your heart.
And then towards the back where your kidneys are,
The backs of your legs.
Backs of your knees,
Your calves,
The front of your ankles,
Insides of your ankles,
Never touching.
This layer of energy between your palms and your body.
Again,
A microcosmic orbit,
Feeling that energy.
This heavenly tea.
Prana.
Between your body.
Front of your body and your palms,
The back of your kidneys.
Back of your legs,
Your knees,
Your calves.
Your ankles,
The insides of your legs.
And then rising up.
Connecting with that magnetic force between your palms and your body.
Again inhale gathering.
Each time maybe moving a little bit slower.
Feeling a little bit more that energy.
Coming a little bit closer but never touching.
Fingers maintaining that space.
That intimacy between your palm,
That space,
That energy.
And your body.
Let it rise up along the inside of your leg.
Gently let that go.
Feel that energy.
And one last time,
Inhale,
Gather.
Exhale,
Shine that energy from the back of your head.
Good night.
Towards the sides of your neck,
Front of your chest.
Sides of your ribs,
Your kidneys,
Your hips,
Your thighs,
Your hamstrings,
Backs of your knees,
Your calves,
Ankles,
Insides of your calves,
Rising up along the insides of your legs.
And then gently and slowly let it go.
Placing one palm on the heart,
One palm on your belly.
Connecting with your breath.
Noticing what there is to notice.
Noticing the balance between effort and ease.
Begin to step your feet a little bit wider towards horse stance or goddess pose.
Bring both palms in,
Elbows at the height of where your waist is.
Lengthen and sweep your left arm across towards your right,
Calming the surface of the leg.
Exhale,
Draw that in.
Inhale the other arm right arm draws and calms the surface of the leg exhale bring that in calming the surface of the lake.
Feel that tranquility,
You draw that in This time begin to turn towards your left.
Slowly we'll open up in towards your warrior two position with your left knee bent.
Flip your left palm up.
Straightening your front leg coming into a variation of reverse triangle This time you'll bend through your front knee.
And come in towards extended side angle as you sweep your right arm overhead,
Keeping the spaciousness in your chest.
Spiral your right palm down Lift your right heel off the ground and gently turn and twist towards your left.
Settle your left palm down on towards the ground and then begin to rise on your fingertips.
Coming up into high lunge.
Set the back foot down and we'll turn towards your warrior one.
Inhale opening your chest Exhale,
Surrendering,
Bending forward,
Diving forward.
Few more times like this inhale reaching and opening straightening your front knee exhale make an offering offer your heart Inhale list.
Exhale,
Make an offering all for your heart.
And then this time we'll spiral open,
Coming towards the same flow on the other side in Warrior 2.
Flip your right palm and take a breath connecting with your side waist,
Straightening your front leg.
Reverse triangle exhale begin to come and fall in towards extended side angle sweeping your left arm overhead feeling the energy from your left foot all the way towards your left fingertips Let your left palm settle down and turn and twist towards your right side,
Lifting your left heel off the ground in a high lunge twist.
Release your right palm down to frame your front foot,
Rising up on inhale with your palms and your arms sweeping them towards the sky in your high lunge.
Then with no rush,
Settling your back foot in towards a warrior one,
Turning your back foot in diagonally.
Firstly,
Inhale,
Straighten the front knee to open the heart.
Exhale,
Gently let that go.
Diving forward.
Inhale,
Lift and lengthen.
Open the heart.
Hex,
He'll make an offering diving forward.
Again inhale,
Lift and lengthen.
Exhale gently let that go inhale coming back briefly in towards your warrior one now slowly and gently turning to face the camera we allow the both feet to turn out diagonally place both palms together bend through your knees and come back in towards that goddess pose we return to the same action calming the surface of the leg Draw your left palm back.
This time your right arm comes to the surface of the leg.
Draw that back Few more times like this,
Returning to the same action.
One more time on the right.
Straightening both knees.
Allowing both feet to come in closer towards each other,
Placing one palm on the heart.
One palm on the belly May you find that balance between effort and ease.
Comfort and stability.
In your words,
Actions and relationships,
Always thank you.
