We'll begin seated either cross-legged on the floor or in a chair with your feet flat on the ground.
Begin to rub your palms together,
Getting a little bit of energy going.
And then as though you're washing your hands,
Just begin to move this energy to the backs of the hands,
The wrists,
Maybe even the forearms.
Our healing hands and just getting them ready for the practice.
And then bring this energy up to your face,
Pushing your palms into your eye sockets very gently.
Then bringing your fingertips to the forehead and just gently tapping.
Tap,
Tap,
Tap.
Maybe even tap beneath the eyes,
On the cheek.
Waking up the nerve endings on the face.
Going down the jaw.
The neck.
This is such a nice movement just to wake up the body.
Focus on any areas that want to focus.
And then bring these fingertips to your scalp and we'll just move through the scalp,
Combing through the scalp here.
And then flick off any energy we don't need.
So beginning at the top of the forehead,
Moving all the way down to the base of the neck.
And if you do have a head wrap or you're unable to do this due to your hairstyle,
You can always just go over the head.
Focusing on the energetics of the movement.
All right,
So from here,
We're going to begin to just gently tap on our shoulder.
And then opening our palm,
Just slap down the inside of the arm and up the outside of the arm.
Three times.
Waking up the body.
After you've done that three times,
Lift that arm up and we're just going to go down the rib cage.
So we're only moving downwards here.
And then we'll come to the other side.
Knocking on that shoulder,
Waking it up.
And then beginning the slapping down the arm.
Not too hard.
But with enough pressure that we really are getting a little bit of energy moving here.
And after you hit three,
Down the ribcage.
Waking up these lungs.
Lovely.
Notice any subtle shifts.
Great,
So from here,
Ensure that you can get a nice tall spine,
Maybe rock right to left,
Front to back a little bit.
Tuck le chin.
Crown of head to the sky.
And then bring your hands to the energy center here,
Just below the navel point.
Lower dantian.
Close your eyes.
Feel into this energy.
We're going to begin to move this energy.
So focus.
Breathe into the lower belly.
And then begin to slowly inhale,
Bringing the arms up.
Through the crown of the head,
Out and around.
So we're moving our arms relatively slowly,
Connecting breath with movement.
Inhale,
Up.
Exhale.
Out and down.
And just one more time.
The backs of the hands are toward each other and then the palms are out.
And then bring your hands back to this area just below the navel point.
Oh,
Release some heat from the body with a deep inhale through the nose and exhale through the mouth.
And then bring your hands to fists by your side.
We're going to punch forward with some force.
Open the arms up and then pull in the energy we need.
So punch,
Release.
Inhale,
Pull the energy back.
Punch,
Open the palms,
Soften,
And pull in.
Continue on just a few more.
Really give it your all.
Really focus on moving the energy you don't need away from the body.
And then gracefully pulling in what you do.
One more round.
Beautiful.
Now go ahead and move the wrists.
Get a little bit of blood flow.
And then we're going to reach up toward the cloud.
So our fingers are spread wide.
We're really reaching.
And on an exhale,
We're going to bring the fists back in just like they were before,
Right alongside the body.
Inhale,
Reach.
Exhale.
With some force,
Bring those fists down.
Like you're pulling down the heavens.
Inhale.
Exhale through the mouth.
Continue on,
Just a few more.
Allow your whole body to shake a little bit as you come down And last one.
And just take a moment.
All right,
So from here we're going to do a little bit of shaking.
We'll start by shaking the hands,
The wrists.
Then the arms.
Then allow your torso to get into it,
Your head to bob along.
You are rooted to the earth here.
So just really let this upper body go for it.
Really getting this energy moving in the body.
Maybe allowing a gentle smile to cross your face.
And then slow it down.
And come to stillness.
Just notice how you feel.
Bringing your hands back to the lower belly.
We're going to see if we can move some energy here.
Just pulsing the hands toward each other.
Our fingers are spread.
And imagine this chi ball right in front of the belly.
You may be able to really feel this energy.
And if you don't,
Just play with it.
Maybe move your hands together a little bit more.
And then pull this energy in.
Roll center the practice by bringing the arm out to the side up And then down the midline of the body.
So we'll do this three times on either side.
Inhale up.
Exhale.
Notice.
The sensation of centering.
Integrating your practice.
Now bring your hands to your knees.
Close your eyes.
Smile to yourself.
Notice the energy flowing through the body and take this energy with you throughout your day.
Thank you for practicing with me.
I wish you joy.
