Welcome to your me time.
It's so important to take time off for ourselves,
To reconnect and to just be in the moment.
Please make sure you're somewhere where you can't get disturbed and where it's okay to make some sounds,
As we'll be making some healing sounds later on.
Make yourself comfortable on your favorite chair or cushion,
Or you may even decide to lie down for a moment.
Take a deep breath in,
Think calm and slowly breathe out again,
Think relaxed.
And again,
Take a deep breath in,
Calm and slowly breathe out again,
Relaxed.
When you breathe in,
Breathe deep down into your belly.
And breathe in through the nose,
And out again through the nose.
Place your tongue behind your upper front teeth in a relaxed way.
Loosen your jaw and put a smile on your face.
Imagine you're going on an adventurous trip.
You are aware that it is a bit out of your comfort zone,
But you know it will be rewarding,
As you'll be experiencing being as close as possible to Mother Earth.
Imagine you're standing at the foot of your favorite mountain,
And you can already see the entrance to a cave.
It may seem scary at first,
But once you enter the cave,
You can see many lit candles on the floor.
And you breathe in,
Calm and out again,
Relaxed.
The cave is very wide,
And you immediately feel great inner peace.
You enjoy the silence.
As you follow the candles,
You walk along a path.
The sounds from outside the cave fade,
And it is getting very quiet.
Your eyes adjust to the dimmed light,
And you feel calm and relaxed.
As you walk further into the cave,
You decide to switch on your headlight,
As you have gone past the candlelit pathway.
After a short and pleasant walk,
You arrive in a big hall with beautiful stalactites hanging from the stone ceiling.
There is also a small pond,
And you sit down on a smooth,
Stony bench next to it.
As you feel warm and calm inside,
You decide to switch off your headlight,
And to just enjoy the stillness and darkness.
You feel very close to Mother Nature,
And you feel protected by the mountain.
Slowly breathe into your belly,
And out again.
Focus on your body,
And check if you feel any tension.
Breathe into the tension,
And let it go.
Just let it go.
You decide to practice Qigong,
And more specifically the six healing sounds.
The ancient Chinese king of medicine,
Sanxing Miao,
Is the main representative of the practice of the six healing sounds.
Each practice and sound focuses on one organ meridian.
The practice and sound helps to strengthen those inner organs,
And has a positive impact on them.
To get ready for the practice,
First put your hands on your belly,
And breathe into it.
When breathing in,
Think calm,
And when breathing out,
Think relaxed.
Do that six times.
In,
Calm,
And out relaxed.
You start with the liver sound.
Relax your arms on your lap.
Hold your right arm in front of the right side of your belly,
The palm facing your belly.
Open your eyes wide,
And make the following healing sound.
Shi.
.
.
Do it again with your eyes wide open.
Breathe in,
And when breathing out,
Make the healing sound.
Shi.
.
.
Do that five more times at your own pace.
Do that five more times at your own pace.
Do that five more times at your own pace.
Do that five more times at your own pace.
Okay,
Relax your arms again.
Now let's continue with the heart sound.
Relax both arms,
And rest them gently on your lap.
Focus on your hands,
And particularly on your little finger,
Whilst making the following sound.
So breathing in.
.
.
Do the following sound,
And focus on your little fingers.
Breathing in,
And whilst breathing out.
.
.
Do the following sound.
Breathing in again,
And do that five more times.
Breathing in.
.
.
Breathing out.
.
.
Breathing in.
.
.
Breathing out.
.
.
Okay,
Let's continue with the spleen healing sound.
Relax both arms again,
And rest them gently on your lap.
Now focus on your left hand,
And hold it in front of the left side of your belly,
The palm facing your belly.
And make the following sound.
Hooooo.
.
.
And breathe in again,
And make the sound hoo.
Do this for six times.
Breathing in.
.
.
Breathing out.
.
.
Breathing in.
.
.
Breathing in.
.
.
Okay,
Now let's continue with the lung sound.
Relax both arms again,
And rest them gently on your lap.
Focus your attention on the index fingers and thumbs of both hands.
And make the following sound.
Breathe in.
.
.
And your tongue rests behind your teeth.
So do this again,
Breathe in,
And when breathing out make the sound zzzzzzzz.
Do this for six times.
Breathing in.
.
.
Breathing in.
.
.
Breathing in.
.
.
Okay,
Let's continue with the kidney healing sound.
Put both of your hands on your lower back,
Where the kidneys are located.
And make the following sound.
Chwee.
So breathe in,
Hands on your kidneys,
And breathe out.
Chwee.
Do this again,
Breathe in,
And when breathing out make the chwee sound.
Do that for six times.
Breathe in.
.
.
Breathe in.
.
.
Okay,
Now let's continue with the triple warmer sound.
Relax both arms again and rest them gently on your lap.
Your palms are facing upwards and you focus your attention on your hands.
You breathe in and when breathing out you make the sound shee.
So you breathe in and when breathing out focus on your hands and make the following sound.
Sheee.
Do this again,
Breathe in and when breathing out make the shee sound.
Do that for six times.
Breathe in and breathe out.
Breathe in and breathe out.
Okay now,
To finish the practice put your hands on your belly and breathe underneath your hands.
When breathing in think calm and when breathing out think relaxed.
So in,
Calm and out.
Relaxed.
Do that for six times at your own pace.
Relax.
Okay,
You feel rejuvenated and relaxed.
You enjoy the silence and the darkness of the cave.
When you are ready switch on your headlight and take a moment to adjust to the dimmed light.
Now when you're ready slowly make your way back to the exit of the cave.
You can already see the light and you start to hear the sounds of nature.
Birds singing and the stream flowing.
Now count to five.
Once you have reached five you are outside again and ready to get ahead with your day.
So breathe in deeply and out again.
One.
Two.
Three.
It's getting a little bit brighter.
You can hear some sounds.
Four.
You can already see the light.
And five.
You are back.
Come back to where you are,
Slowly open your eyes and take in your surroundings.
Have a magical day.
