Welcome to your Qigong practice.
We are surrounded by the beauty of the sunlight.
By this blooming maple tree.
By many ferns.
Sigh.
Sending this energy of the forest to you.
Through this recording.
And wherever you are,
You can imagine that your feet are placed on the earth.
And start to feel the earth supporting you.
As you begin to clear.
Just starting to shake your limbs,
Look around your space,
And invite this sense of clearing and letting go.
Inhaling through your nose.
Exhaling as a sigh through your mouth AHHHHHHHHHHHHHHHHH Ahhhh.
.
.
We are also joined by Frog.
Bird song.
All this wild energy helping us to release.
And let go and cultivate good chi in our bodies.
You might want to make your shaking more vigorous.
Or more gentle today,
Depending on where you're at.
And how much you might want to be letting go.
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Ahhhh.
Shaking out the head too.
The shoulders and the spine.
Jiggling all the way down to the cellular level of your being.
Asking for what needs to be let go to leave the space.
Make new space for the energy you want to bring in.
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And then.
.
.
Letting your shaking come to a close.
And then reaching up onto your tippy toes,
Tensing the arms and the body.
Like you're a board.
Inhale.
And then exhale,
Drop the heels and.
.
.
Let go.
And we'll do that two more times.
Inhale,
Tensing up.
Feeling that tensity in your body.
Reaching,
Reaching,
Reaching,
And exhale,
Let it go.
Once more.
Inhale,
Feeling so full of air,
Hot tension,
Feeling that extreme tension and then letting it go,
Becoming jelly again.
All right,
And now we'll begin our twisting.
Just gentle at first,
Letting your spine and all the way up to the top of your head follow your twist.
So you might notice if you.
.
.
Spread your legs a bit wider,
That that can be.
.
.
A bit more easeful in some bodies.
Other bodies like to have the feet closer together.
So just experimenting for you right now.
What feels most helpful?
And I encourage you to keep your eyes open and just soft.
Letting your gaze follow your twist and perhaps at both sides turning left and right you notice that you can find something to.
.
.
Still your gaze on just for that moment.
And then you return to it every time.
Just building this suite.
Brief relationship to something in your environment.
And this relationship is an example of.
.
.
Where your edges are right now,
Your peripheral edges.
And this brings.
.
.
You into a place where you know your capacity.
Know where your edges are.
You're going to respect them here in this practice.
Sigh.
Continuing to.
.
.
Inhale through the nose and out the mouth.
As we are wringing out our bodies here.
And if you'd like,
You can start to bring the arms up to tap.
Just on the outside of the clavicle.
This is lung one and two.
This is a place where we can tap into Remember how wonderful we are.
Our gratitude for life.
Acceptance of what is.
And if that's not feeling good for you today,
You can also choose to tap your kidneys in the back.
So just.
.
.
Tapping up about mid-low back.
And.
.
.
Just enjoying that.
Sensation on your kidneys.
On your lung meridian.
The kidney is representing this.
Doorway to life force.
This flow.
This sense of trust.
Just inviting that into your being.
For this practice and for the rest of your day.
And as we twist here,
We're also nourishing our intercostals.
So I invite you to start.
Breathing more laterally horizontally.
And more into the back body and just begin to stretch out those muscles,
Those breathing muscles for healthy singing and speaking and living.
And letting your hands come to rest.
And just taking a moment of stillness here.
Returning to that sensation of your feet on the surface that is supporting them.
Feeling your toes,
The ball of your foot.
On both sides.
Kneading the earth a bit,
Finding that place of center point.
Moving your awareness back into your heels.
Just finding where along that line feels.
.
.
Deeply grounding to you.
You can come to a still point here.
And from there starting to rise up.
Bringing Keeping buoyancy in your knees,
So not straightening your knees,
Keeping them just a bit bent and buoyant.
Feeling that energy from the support beneath you,
From the earth rising up through your feet.
Through your legs.
Into your hips,
Into your low belly,
Into your.
.
.
Abdomen,
Your spine.
Feel it lifting you.
Almost as if you were Having a helium balloon starting to raise you up into the air.
This lift coming from this sense of support from the earth and from the air that you are breathing in.
Feeling your shoulders relax and rest.
On your frame and just notice maybe bringing your head forward and back just notice where it might feel Like it can conduit this energy up and through that there's no tension or.
.
.
Blockage.
Moving it side to side and forward and back and discovering where that might be for you today.
And in this powerful stance taking a moment to notice how you feel.
Where's your emotional body?
Can you imagine looking far out into the horizon?
Wherever you might be.
Feeling this sense of possibility and hope.
Contentment,
Peace in your body.
And from this place,
We're going to start connecting in more deeply with the yin energy of the earth.
So bringing your hands out in front.
On the inhale,
Starting to raise.
The hands up so palms are facing down.
Hands are raising up on the inhale.
And then on the exhale,
The palms are returning back down towards the earth.
So inhale,
Raising.
And exhale relaxing down And inviting into this physical motion.
This sense of your pelvic floor opening and relaxing down on the inhale.
And then exhale,
Coming back to neutral and sipping up the energy from the earth.
Inhale.
Relaxing the pelvic floor down and out.
You might even bring a pelvic tilt to your hips.
And then exhale,
Bringing back to neutral.
Sipping the earth energy up.
So we have two actions now that are supporting this sense of drawing energy up from the earth.
Cultivating energy into Ourselves.
And if that's enough awareness for you today,
Staying there.
If you'd like to add on.
More apart.
I'd like you to imagine as you inhale that you're drawing your awareness down into the earth.
Filling your body with this energy.
And then on the exhale,
You're sipping it up and deep into your cells.
So,
Inhaling.
Drawing this earth energy up and in,
Connecting with it,
Bringing your awareness down there.
Down into the earth.
And then exhale,
Drawing it up and in,
Soaking.
Deeply this energy into your cells.
And I like that word,
Soaking.
Just bathing yourself in this supportive,
Nurturing energy of the earth here.
And we're breathing in and out through our nose now.
This helps us to store.
Our chi more easily.
We're cultivating this earth energy into our body,
This yin.
That's peace.
The stability.
Just taking a few more breaths here in your own breath cycle,
However long or slow you wish to make that today,
And just enjoying this sensation in your body.
And when we're ready,
I'll guide you to the next practice.
Okay,
Now just letting the hands rest down in front of you and just taking a breath.
So for the next practice,
We're going to bring our hands out in front of us here.
And have your right hand below.
In your left hand above.
So I'm not mirroring you here,
Just so you know.
So just in your own body,
Finding that right hand.
Cupping up and the left hand cupping downwards,
Palms facing one another.
And feeling this sense of your yin and your yang inside of you.
Together in this sphere at your center.
You might imagine a texture to this,
Maybe a smoky texture,
Maybe something more solid.
Just noticing if there's a color there as well.
Can look down and observe.
Feeling that weight.
The energy between your hands.
And if you don't really,
You're like,
I'm not feeling anything,
Just imagine,
Imagine what it would feel like if you were holding a ball of energy here and what that weight might feel like in your hands.
And what we're going to do here is separate the yin from the yang.
And then bring it back together.
Exploring this sense of what we are.
Whole and what we are as separate pieces.
So inhale.
And then on the exhale you'll draw your right hand out to the side And bring it up so you can gaze at it.
Your left hand will come palm facing down just to rest on the other side of your body.
And here you're looking at the yang energy of you.
Noticing if there's a color or.
.
.
A texture there that feels unique and different from when the energies were together.
Notice the weight in your hand.
Notice how you feel the emotions that arise when you are observing this yang energy.
And then to come back to center you're going to bring that yang energy up and over As the left hand now comes to the bottom and the palm faces up,
The right faces down.
So we're opposite to where we started.
And again,
Just as we've brought this yang energy back in,
Noticing the energies coming together again.
And how that feels different.
And then inhale.
And begin to separate the hands again.
So the left hand now coming up.
So that you can gaze at it and the right hand just coming to rest on the other side of your body.
And really looking into this palm,
Representing your yin energy.
And holding it and just notice how it feels and what colors might be there.
While it is separate from the whole of you,
This yin aspect of your being.
Notting your imagination.
Take.
Shape here and support you as you explore this energy of you.
Hmm.
And then drawing the hands back together,
The left hand coming up and over and the right.
Palm facing up holding that energy again and we're just going to flow back and forth in our own breath sequence a couple more times.
So inhaling.
Exhale,
Drawing the right hand up to look at the yang side.
Left hand just rests over on the left side of your body.
Gazing into this yang,
The yang of you,
The yang of life.
Seeing how it affects the way you hold your body.
How you feel.
What shapes your face and your mouth might be making in response to observing this energy.
And then exhale,
Bringing that energy back.
The left palm faces up,
The right palm faces down,
And you're holding your yin and your yang together again.
Inhale.
Exhale,
Separating the energies,
Bringing your yin up to Your eyes gazing at that,
Letting your right hand just rest to the side.
And how does this energy affect your emotional state?
How do you feel now?
That you're looking into the inside of you.
How has your body position changed to accommodate this energy?
I notice for me this need to pulse and.
.
.
I'm leaning further into my yin.
So there's messages in all of that for you.
And your own unique experience.
All right,
And then bringing the hands back to center,
And we'll go a couple more times,
Like I said,
In our own breaths.
The inhale,
You're together,
And the exhale,
You separate.
Inhale,
You bring back together and the exhale,
Separate.
You Making this your last exchange.
And then coming back to center and letting the hands soften down.
And to close our practice today,
I'll just ask you to bring your palms to face one another about chest height.
Just feel this sense of vitality that you've cultivated in this practice.
Represented by a ball.
Of energy that's just sitting right outside you.
Right here at your chest height.
And we're going to nourish some part of our body that really needs extra care right now just scanning from the top of your head down to your neck and your shoulders and your arms looking for a place that needs your tender loving awareness down your torso and your organs.
Your hips and your legs.
Knees ankles and feet See if any of these places called out to you while you did this scan.
Ah.
And acknowledge that with your awareness.
And if nothing came to you,
You can just choose something that feels good.
And in order to prepare this energy for our bodies.
We're going to inhale.
Bend it wide.
And exhale,
Contract it in,
Condensing it.
Every time we do this,
We are.
.
.
Expanding the energy with our breath awareness,
With the energy that we've cultivated in this practice,
With our connection to the earth.
And then on the exhale,
We condense it in.
Packing in the energy.
Making it stronger and more potent.
And you might begin to feel as you do this that the ball of energy becomes.
.
.
Very tactile.
And actually It's a bit more challenging to condense.
And as it relates to whatever body part you have chosen,
Maybe inviting a color.
Into this ball of energy.
Color that feels healing and supportive.
And if no color comes,
You can imagine a blue.
Blue light.
Blue is always this healing light.
And is there any texture that you can sense in this energy ball?
Is it dense?
Or is it.
.
.
More smoky and.
.
.
Wispy,
Just noticing what energy is taking shape,
Trusting that whatever is taking shape is exactly what's needed for this.
Healing to occur.
We'll take one more breath in.
Expanding that ball wide and condensing it one last time.
And this time we're really gonna condense it down into a very tiny ball.
So this might become.
.
.
Very.
.
.
Forceful on your hands really just Letting it go as small as you can.
And in your own mind or just sweetly to yourself,
I'd like you to offer a prayer to this ball of energy.
How you might ask it for support in serving your body's highest good.
And supporting your healing.
Alright,
And I'd like you to take that ball now and place it in your mouth.
Swallowing it and letting it travel down to wherever,
Up or down to wherever it needs to go.
You might wish to touch that part of your body with your hands.
Further directing that energy.
I'm feeling this ball of light,
This ball of energy coding whatever body part you've chosen,
Lubricating it.
Giving it the vitality that you cultivated by showing up to this practice today.
And then letting that energy go,
Trusting that it has done its good work and it will continue to in your body,
Relaxing your hands.
Taking one last breath here in this posture,
In this practice.
Maybe bringing a smile to your face or an inner smile into the middle of your mouth.
Feeling that lift raise you from your feet all the way up your body.
Raising your chest.
Raising your gaze.
And then placing your right hand on your lower abdomen.
This is your lower dension.
And your left hand over your right is rotating.
Digesting the chi,
Going clockwise.
Hmm.
.
.
And then going counterclockwise.
Just going ahead and tapping on your body,
Tapping or rubbing.
Anywhere that it feels good.
Thank you for practicing today.
I hope this nourishes you on and on.
Be well.
