Beginning with the feet together.
Keeping the hands right below the navel.
Connect into the Lower Dantian,
Your energy center.
Just feel the breath rising and falling of the abdomen.
Coming in the fountain.
Come up as we exhale we release Feel as if you're breathing in through the soles of the feet and the water comes up the legs and up inside the spine.
Comes up through the crown of the head and then just like a fountain.
The water sprays out to the sides.
Feel your body completely aligned.
As you rise on the inhale,
Feel that elongation of the spine as you exhale.
Water sprays out you just let go and release find your flow Inhale and rise,
Exhale release.
Connecting with the water-like quality in the body.
Last one,
Moving up.
Reach up,
Completely letting go as you breathe out.
Separating the feet now to hip width apart scoop in the water.
Arms cross.
Saturating the arms with water and then we bring down the sides.
Gather the water.
Back.
Once again,
Finding your flow,
Connecting with this feeling of this water-like.
Flowing quality within the body.
And that coordinates with the movements.
As we move through this water,
Qigong practice.
We're really cultivating this flowing water-like soft quality in the body.
The mind stays with the movements.
The breath.
It's length with movement.
Everything integrated.
With the body opening up.
Every movement just a little bit more opening and loosening bringing yourself attention.
Next we move into the breaststroke.
Remember,
Everything's integrated here.
This is just not the arms.
Expand the chest as you breathe out.
Sink back.
A high chair.
Everything integrated.
Exhale as you push out to the sides.
Inhale as you come forward with the palms and go the opposite way,
The butterfly.
Back first circle around bringing it back into your core your lower dantian Just deeper,
Deeper state of.
.
.
Relaxed awareness.
Now moving into the wave.
As we inhale,
The hand comes away from us.
Wave comes up.
And the exhale just breaks,
Brings us back.
Inhale the wave comes up.
Exhale the wave breaks.
Releasing the tension in the body.
Never ending.
Quality.
The ocean waves.
Complete flow meditative movement.
Inhale,
We rise.
Exhale,
The wave breaks,
Saturates us.
Tom.
Relaxed.
Releasing the tension.
Gathering.
Cleansing.
Reach up to the sky,
Opening the palms up to the sky as if we're collecting water,
Then we shower.
Come down the front,
The outside of the legs,
Come up the inside,
Torso.
Open up.
And cleanse.
Taking your Qi back.
Open and collect on the inhale.
As we exhale,
We watch the back of the head and neck,
The front,
Outside legs come up the inside.
Full body cleansing.
Coming up one hand,
Pulling the string for the shower.
Is if you're just underneath a warm shower.
Just relaxing every muscle and tendon.
Your fascia,
Even down to the bones.
Just relax,
Release on the exhale as the hand comes down.
And it comes up.
You reach up.
Turn on this nice relaxing warm shower.
Come on down.
Just connecting to this feeling.
The body.
Relaxed yet rooted into the earth.
Open and loose and free of tension.
The mind.
Calm,
Awake and aware.
Everything linked with the breath.
This optimal energetic state Calm.
Get energized.
Awake and aware.
Closing down,
Bringing both hands to the lower abdomen.
Connect into that lower dantian.
Source of our vitality and energy.
Just experiencing the breath here at the lower dantian.
The body sway if it needs to.
