Hi everyone,
My name is Nina and I will be guiding you through a yoga and qigong meditation.
The movements in the meditation are meant to relieve stress.
Move energy,
And bring you to a place of peace.
We will start off with a few simple Qi Gong movements.
Followed by some yoga postures to move some energy.
We'll finish with a guided meditation and you will feel refreshed.
More open and lighter by the end of the video.
Begin by coming into a standing position with your feet about hip distance apart.
Allow your arms to hang by your sides.
And gently begin to twist from side to side,
Allowing your arms to swing.
In front and around the body.
Feel free to close your eyes in this movement.
Slowly come to a stop.
Coming back into your stance.
Gently bend your knees,
Bring your arms by your sides.
And imagining you have balls of lights in your hands,
Begin to sweep the arms up to the sky.
And drop them to the ground.
Bring them up to the sky and to the ground.
Lift up.
And down.
Inhale,
Lift up.
And exhale down.
Inhale,
Lift up.
And exhale down.
Inhale,
Lift up.
And exhale down.
We're going to reverse this movement.
So bring your arms in front.
Start to lift them up like zombie arms.
And bring them around like a big ball.
And repeat,
Inhale lift up.
And exhale,
Bring around.
Inhale up.
And exhale,
Bring it down.
Inhale,
Lift up.
And exhale,
Bring your arms down.
Inhale lift up.
Exhale,
Bring the arms down.
Inhale.
And exhale.
Start to come into Just a regular stance without bent knees.
Bring your hands just below the belly button to have your hands cover the energy center,
The Dantian.
And begin to get really present within the body.
Close your eyes.
Start to notice the sounds around you.
Feel the air on your skin.
And just allow the mind begin to clear.
Paying attention to the breath coming in and out.
Throughout class today.
Step to the top of your mat and come into Mountain Pose.
Relax your shoulders.
Start to lift your right arm up and over to the left.
Allowing your left hand to go down the left side of your body.
And then switch sides.
Bring the left arm up and over,
Feeling that nice deep side stretch.
Come back to center.
Inhale,
Lift your arms up to the sky.
And exhale,
Fold forward.
Allow your head and your neck to hang here.
And deeply bend your knees.
Maybe pedal them out a little bit.
Move your hips from side to side.
And inhale,
Halfway lift.
Exhale,
Hands to the ground and step back into a plank.
Lower your knees down to the ground,
Untuck your toes,
And lower your chest down to the ground.
Bring your hands to the outer edges of your mat and come up onto your fingertips.
Inhale,
Lift the chest up.
And exhale lower.
Inhale,
Lift up.
Exhale,
Lower.
Inhale lift up.
And the next exhale,
Drop the left shoulder down to the middle of the mat.
And inhale back.
Exhale,
Drop the right shoulder down.
And inhale back up.
Exhale,
Drop the chest down.
Bring the hands next to the chest.
And push yourself up into a tabletop position.
We'll go through a couple of cat cows,
So come to a neutral position with your spine.
And exhale,
Round through the back.
And inhale,
Lift the chin up.
Exhale round.
And inhale,
Lift the chin up.
Exhale round.
Inhale,
Reach that chin up.
Exhale,
Round through the upper and lower back.
And inhale,
Reverse.
Or exhale round.
And inhale.
Exhale round.
And come back to a neutral spine.
Start to take your knees apart and your heels together.
Push your hips back onto your heels and come into child's pose.
So to relax the body as much as you can here.
Slowing the breath down.
And just feeling your body surrender to the mat.
Slowly start to come all the way back up from child's pose.
Swing your legs out in front and lower your way onto your back.
Keep your left leg straight.
And reach your right leg up towards the sky.
We're just going to do a gentle hamstring stretch before we go into our meditation.
So pull the leg in close.
It doesn't have to be a deep stretch.
Just something really gentle to open up the back of the body.
Relax as much as you can here.
And then bring the right knee into your chest.
Relax the right leg down.
Lift the left leg up to the sky.
And feel that stretch in the back.
Of the left leg.
Bring your left knee into your chest.
And release your left leg down to the ground.
You have the option of hanging out here in Shavasana for your guided meditation.
Or you can come to a seated position.
Whichever feels most comfortable for you.
If you're in a seated position,
Just bring your hands to your knees.
And close your eyes.
Come back to your breath.
And just come back to the present moment.
As you start to clear your mind.
Begin to imagine that You have found a path.
And you're walking along a path in a beautiful place.
It can be a beach or a forest.
Anything that you really connect with.
You're noticing all the flowers.
In the nature.
Maybe you see a bird or an animal.
And as you walk along this path.
You realize that you're carrying a bat.
And you notice how heavy that bag is.
So just observe that the heaviness in your bag.
Or simply just stresses that you have been carrying around.
So during this meditation,
Give yourself.
.
.
This moment to just set the bag down just for right now.
If you have worries or things that you need to do,
You can pick all of that up later,
But for now,
Give yourself this moment to feel lighter with nothing weighing you down.
After you set your bag down.
You continue to walk through your forest or on your beach,
Wherever you're at.
And as you walk,
You see a nearby body of water.
Surrounded by beautiful flowers.
This can be a lake or a fountain or an ocean.
Whatever you connect with the most.
Walk to the water.
And start to put your hands into the water.
And cup it in your hand.
You notice the water is glowing.
It's a special healing water.
You take that water and you begin to drink it.
You start to feel the water enter your body.
And the light glowing water is penetrating every cell and washing away any illness,
Burden,
Or troublesome thought that you may have.
Just imagine that light coursing through your body.
And imagine that glowing light beginning to surround your entire body.
Give thanks to your body for healing and for letting go of any of those stresses that you are holding on to.
And begin to visualize this beautiful lotus flower.
In the middle of your chest,
Near heart.
And see it begin to open up.
Gently.
Blooming into this beautiful flower.
This flower indicates the state of your health.
The state of your emotions in your life.
Enjoy the beauty of this lotus flower as it unfolds and opens in your heart.
Begin to step away from the water.
You see a mirror about five feet away,
So walk towards the mirror and stand in front of it.
While looking in the mirror.
Take a good look at yourself,
Stress-free.
No worry lines.
Straight shoulders and a big smile on your face.
This is who you know yourself to be.
There's no need to be hard on yourself.
There's only a need to deeply love yourself and be kind.
Over the next few moments,
Say three kind things to yourself.
It can be about your body.
It can be about something that you're doing in your life.
It can be about whatever you would like.
Just make sure that there are three nice things that you can say to yourself.
After you said those three kind things to yourself.
Begin to walk back to the beginning of the path.
From where you came.
And as you walk,
You notice the bag you initially set down.
And you see that it is now empty.
You decide to leave it there because there is no place in your life for unnecessary stress or burdens.
You are free from your burdens.
Take a few moments to come back into your body.
Feeling the beauty of that lotus flower opening up within your chest.
And the release of anything that you may have been holding on to.
And allowing any remaining stress to melt away.
As you sit here in this present moment.
Bring your hands on top of your heart.
Giving thanks to yourself for giving yourself this time.
To sit and relax and to move the body and to be gentle with yourself.
In a way,
We are being our own mothers.
By sitting with ourselves and giving ourselves deep love.
Take a few deep breaths together.
Empty out the belly on an exhale.
And inhale,
Breathe in.
And exhale out.
Inhale bring it in And exhale out.
Inhale,
Breathe all the love that you can in.
And exhale,
Release anything else that is not of love.
Thank you all so much for joining me in this.
Guided.
Yoga Qigong Meditation.
Hope you feel a little bit more relaxed.
A little bit more refreshed and lighter.
Namaste.
