Make yourself comfortable and sit on a cushion or a chair with your spine erect.
It also works if you lie down.
Imagine that there is an invisible thread at the top of your scalp,
Gently pulling your head upwards.
At the same time,
Slightly pull your chin back by about an inch.
Put your relaxed tongue behind your upper front teeth and smile gently.
Enjoy the time just for yourself.
There's nowhere to go and nothing to do right now.
Breathe in deeply through your nose and breathe out again slowly through the nose.
Breathe deeply into your belly and out again.
Think calm when breathing in and relaxed when breathing out.
Breathe in,
Calm and out.
Relaxed.
Breathe deep down into your belly and out again.
Calm and relaxed.
Take your time.
There's no rush.
In Qigong we say that we sit like a bell with an upright posture and your arms resting gently on your lap with your palms facing upwards.
Let's focus on our shoulders now.
Breathe in and in your imagination pull up your shoulders.
When breathing out,
Let your shoulders drop again.
Let them melt like ice melting in the sunshine.
Breathe into your belly and imagine your shoulders pulling up.
Breathe out,
Let your shoulders drop again.
Close your eyes if it feels good and repeat this for a couple of times.
Breathe in,
Calm and out.
Breathe in,
Calm and out.
Breathe in,
Calm and out.
Breathe in,
Calm and out.
Breathe in,
Calm and out.
Breathe in,
Calm and out.
Breathe in,
Calm and out.
Now turn your attention to your forehead.
Is there any tension in your forehead?
Breathe into your forehead and allow your forehead to relax.
Now focus on your scalp.
Can you feel any pain or tension?
Breathe into it and let it go.
You are calm and relaxed.
Now focus on your neck.
Is there any tension in your neck?
Relax your muscles in your neck and breathe in and let the tension go.
Once more take an even deeper breath in and let all the tension go.
Let it just go.
In today's practice we will focus on regulating your Qi.
Qi could be described as your vital energy,
The life force that underlies our bodies,
Minds,
Hearts and spirits.
We have several energy pathways,
So called meridians,
That flow through our body.
For now we will focus on the pericardium and triple warmer meridians.
Both meridians are connected.
The pericardium is the government delegate.
It is the source of happiness and protects our heart.
The triple warmer is the watering system.
It is the source of the body's waterways.
Let's start now to regulate the flow of those two meridians.
First we will start with a self massage of the pericardium meridian.
Rub your hands together for a while until they are warm.
Now with your right hand start to massage your left arm.
Start by touching the inner side of your middle finger and stroke it with the palm of your right hand.
Move up on the inside of your forearm,
Upper arm and to your lung.
Then back down again on the inside of your upper arm,
Forearm and over the inner side of your middle finger.
Repeat by touching the inner side of your middle finger,
Moving up your forearm,
Upper arm and to your lung.
And down again your upper arm,
Forearm and out again on the inside of your middle finger.
Now do the same with your left hand on your right arm.
Start by touching the inner side of your middle finger and stroke it with the palm of your left hand.
Move up on the inside of your forearm,
Upper arm and to your lung and then back down again on the inside of your upper arm,
Forearm and over the inner side of your middle finger.
Repeat by touching the inner side of your middle finger,
Moving up your forearm,
Upper arm and to your lung and down again your upper arm,
Forearm and out again through the inside of your middle finger.
Now let's go through the pericardium meridian with our imagination and by breathing only.
Start by breathing in through the inner side of both your middle fingers,
Up your forearms,
Upper arms and into your lungs.
Breathe out and in your imagination move down your upper arm,
Forearm and out on the inside of your middle fingers.
Do that again by breathing in through the inner side of both your middle fingers,
Up your forearms,
Upper arms and into your lungs.
Breathe out and in your imagination move down your upper arm,
Forearm and out on the inside of your middle fingers.
Repeat this for a couple of times.
Now let's focus on the triple warmer meridian.
Let's start with a massage.
With your right hand start massaging your left arm.
Start by touching the upper side of your ring finger and touch it with the palm of your right hand.
Move up your forearm,
Upper arm and into your lung and then back down again over your upper arm,
Forearm and over the upper side of your ring finger.
Repeat by touching the upper side of your ring finger,
Moving up your forearm,
Upper arm to your lung and then back down again your upper arm,
Forearm and out again on top of your ring finger.
Now do the same with your left hand on your right arm.
Start by touching the upper side of your ring finger and touch it with the palm of your left hand.
Move up your forearm,
Upper arm to your lung and then back down again over your upper arm,
Forearm and over the upper side of your ring finger.
Do that once again by touching the upper side of your ring finger,
Moving up your forearm,
Upper arm to your lung and back down again your upper arm,
Forearm and out on top of your ring finger.
Now let's go through the triple warmer meridian with our breath and imagination.
Breathe into the upper side of both of your ring fingers,
Up your forearms,
Upper arms and into your lungs.
Breathe out and in your imagination move down your upper arms,
Forearms and out on top of your ring fingers.
And once again breathe into the upper side of both of your ring fingers,
Up your forearms,
Upper arms and into your lungs.
Breathe out again and move down your upper arms,
Forearms and out on top of your ring fingers.
Now let's connect the two meridians by moving from the upper side of your ring finger to the lung and down again on the inside of your arm and out through the inner side of your middle finger.
First,
Rub your hands together.
Start with your left arm and with your right hand touch your upper side of your left ring finger and move up your forearm,
Upper arm and into your lung.
Then out again through the inside of your upper arm,
Forearm and out again through the inside of your middle finger.
Do it again.
Touch the upper side of your ring finger and move up your forearm,
Upper arm and into your lung.
Then out again through the inside of your upper arm,
Forearm and out again through the inside of your middle finger.
Now let's move to the right arm.
With your left hand touch the upper side of your ring finger and move up your forearm,
Upper arm and into your lung.
Then out again through the inside of your upper arm,
Forearm and out again through the inside of your middle finger.
Do it once again.
Touch the upper side of your ring finger and move up your forearm,
Upper arm and into your lung.
Then out again through the inside of your upper arm,
Forearm and out again through the inside of your middle finger.
Now let's do the same with just imagination and breathing.
Breathe in through the upper side of both of your ring fingers,
Up your forearms,
Upper arms and into your lungs.
Then out again through the inside of your upper arms,
Forearms and out through the inside of your middle fingers.
Then out again through the inside of your upper arms,
Forearms and out through the inside of your middle fingers.
Repeat that for a couple of times.
Now let's do the same with the other fingers.
Now imagine you are breathing in red energetic air that will bring you new energy.
The air moves in through the upper sides of your ring fingers,
Up your forearms,
Upper arms and into your lungs.
Then out again through the inside of your upper arms,
Forearms and out through the inside of your middle fingers.
And the red energetic air moves in again through the upper sides of your ring fingers,
Up your forearms,
Upper arms and into your lungs.
Then out again through the inside of your upper arms,
Forearms and out through the inside of your middle fingers.
Repeat this for a couple of times.
Now let's do the same with the other fingers.
Now let's do the same with the other fingers.
Now just relax and breathe in,
Calm and out again relaxed.
Breathe in,
Calm and out again relaxed.
Your chi is in a flow now and you can just enjoy the moment.
In a moment you will hear the sound of a bell.
The sound will gently guide you back to where you are.
Now gently come back to where you are.
Slowly move your fingers and toes.
Gently stretch your arms and take a deep breath into your belly and slowly out again.
You are back,
Feeling relaxed and energized.
Have a magical day!
