This is a gentle but powerful qigong moving meditation.
This moving meditation can be done standing or be seated.
And now let's get started.
Find a even ground to stand,
Feet hip-width,
And bring up the happy bouncing.
Moving the knees up and down to generate the most comfortable vibration in the body.
You might bounce fast or slow.
And close your eyes.
Bring your elbows up,
Let your wrists dangle.
Feel the vibration in your body.
And this is your energy.
If you notice any tension in the shoulder or the neck as you breathe out,
Let go of the tension.
Lower the arms down and swing front and back.
Gently twist side to side,
Feeling happy,
Feeling grounded as you bounce slowly.
Come back to center,
Feet hip-width.
Stand in a dowrist wuji posture.
Think of having the bones stacking from earth to heaven.
Knees slightly bent,
Hips relaxed.
Pull in the lower abdominal a little.
Hollow your chest,
Elongate your spine,
Shoulders relaxed,
Armpits open,
Sink the elbows,
Relax your wrists,
Your hands,
Fingers are open to allow energy to flow.
Tuck your chin slightly,
Press the crown of your head,
The bai hui point,
Towards the heavens,
Lengthen through your neck.
Place the tip of your tongue on the roof of your mouth.
The tip of your tongue acts as a switch,
Connecting your two main energy channels of the body.
And close your eyes,
Bring up a joyful smile.
Gentle and deep breathing through your nostrils.
Imagine you are standing in the beginning of the universe.
Feel the quietness,
The vastness,
The emptiness of the universe.
Breathing the universe.
Feel the universal energy comes into your body through every pore of your skin and collect in your lower dantian.
With each outgoing breath,
Visualize aches and pains,
Worries and concerns are being transformed into smoke,
Goes out from your body to the end of the universe.
Now say the password quietly.
I am in the universe.
The universe is in my body.
The universe and I are one.
In this oneness,
Place your left hand over your chest,
Right hand over your lower abdominal,
Your lower dantian.
Hands are close to the body without touching to maintain a sense of emptiness.
Fingers are open to allow the energy to flow.
Visualize the universal love energy as the brilliant sun shines from the center of the universe.
Your body is in this magnificent pillar of light.
Slowly left hand moves down and out,
Right hand up and in,
In a circular motion.
Elbows are guiding the movement.
For beginners,
Move about five cycles per minute.
Notice the sensation in the body.
Begin to use your mind,
Your yi,
Your intuition to guide the elbows.
Notice the heat radiates out from your palms.
When the hands pass through each other,
Feel the tinkling sensations in your hands,
Your fingers.
This is your qi being activated.
Energy in your hands are stimulating your organs and systems.
Everything in between are balanced.
The balance of yin yang generates the flow of qi,
Clears blockages along energy pathways,
Along your meridians.
Check in with your shoulders.
Are they still relaxed?
Check in with your neck.
Is your chin still tucked a little?
And slowly move up and down.
The light is warm and bright.
It is mesmerizing.
You want to grasp this pillar of light.
Your hands lovingly glide over it.
Notice the tinkling sensation in your arms and your hands and radiating to different parts of the body.
Qi gong teaches that there's no good energy nor bad energy.
Qi cannot be created nor to be destroyed,
But can be transformed through the guidance of your mind,
Your heart mind,
Your yi,
Your intuition.
You are transforming the energy that no longer serves you.
Aches and pains dissolve along with your worries and concerns.
Blockages are gone.
Channels are open.
Completely healed and completely healed.
Notice your emotions.
Emotions are coming through.
Letting go,
Letting go,
Letting go.
Feeling balanced inside.
Feeling balanced with the universe around you.
Feel the subtle energy revibrating through your organs and your system.
Feeling rejuvenated,
Balanced,
Renewed.
Slowly rotate your arms towards your lower dantian.
Bring your hands over the lower dantian.
Hands are closed but without touching.
Hands close to the body without touching.
For female,
Left hand over right.
For male,
Right over left.
Use your heart mind to guide this pillar of light into your body.
There's this ball of energy that fills up the entire cavity of your abdominal.
You begin to spin this ball of energy clockwise.
It spins faster.
It gets brighter.
It gets smaller.
It spins faster,
Smaller and brighter,
Brighter and brighter,
And smaller and smaller,
Faster and faster,
Smaller and brighter.
And now it becomes the size of an energy pill.
This is your elixir.
You tuck it behind your navel for use later.
Observe three deep cycles of breath through your lower dantian.
Interlace your fingers and rub your palms.
Prepare to harvest the qi.
Massage your face nine times gently.
Now massage the ears nine times.
Cup your head,
Back and your neck.
Notice your head becomes more clear to cup the head.
Up the torso,
Left side of the torso,
Right side,
Left arm,
Inside,
Outside.
Right arm,
Up the kidneys.
Bend your knees a little.
Use the back of your hands to massage the kidneys.
Lift up your shirt if you like.
Skin to skin is the best.
Use your palms to massage gently.
Bend your knees a little.
Tap the hip points.
Cup the kneecaps,
Left knee,
Right knee,
Behind the knees.
Heel rise,
Integrating qi into your muscles and bones,
Organs and systems.
Come back to stillness.
Bring your hands to your heart.
Take this feeling of harmony and balance into the rest of your day.
