Use breath, movement, and mind to transform negative energy| Modern QiGong

Start with breathing. One hand on the belly, one hand on the chest. Breathe slow and deep. Belly, ribs, chest. Little pause at the top of the inhale. Exhale all the way out. Little pause at the bottom of the exhale. Take one more deep breath. Belly, ribs, chest. Exhale all the way out. Now, arms round. Inhale. Float the arms up. Exhale. Float the arms down. And inhale. The arms and the hands mirroring the movements of the breath. Inhale, breathe. The arms up and right arm down. Left arm up. Stretch and spiral. Pump the energy through the body. Inhale, Exhale. Now right arm up and then bring it behind you. Left arm across the face. Spiral and twist, bringing out the old to make room for the new. Let this practice develop a strong, fit, healthy body and a balanced, emotional body. And a clear mind connected to your elevated spirit. And twist. When we come back to the center, let's take a wider stance, opening it up wide. Leg twist, bending the knees to the center. Spiral, twist. Inhale to the center. Press the palms away from each other. Wring out old energy. Bend the knees. Spiral and twist. Bend the knees. Spiral. Twist. Come back to the center. Wide leg, knocking on the door of life. Shift the weight left and right. Let your arms knock across the lower back, across the lower abdomen. Shift the weight left and right. Keep those shoulders nice and relaxed. Pump the energy from the ground up through the body. Slow it down, slow it down. Hands on the knees. Move the body like a river. Relax, shifting the weight into that flow. Remember, hips move first, Head moves last. And now take the arms off the legs and feel it move through the whole body. This builds a little more strength and energy in the legs and we slow it down, slow it down. Hang forward and stretch over, relaxing head, neck and shoulders. Feeling that elongation through the spine, the stretch in the back of the legs. Bend your knees. Roll up, reaching the hands up over the head. Exhale forward and down. Bend the knees. Roll up. Exhale forward and down. Full body flow. This stretches all the major muscles in your body. Reach up and back, stretching the front of the body. Come forward and down. Stretch through the back of the body, reaching up, forward and down. Just relax over. Take two or three deep breaths. Bend your knees. Roll up. Walk it in, walk it in. Arms up. A little clearing. Just drop and turn and drop and turn. Warming up the upper back, neck and shoulders. Exhale into that twist. You exhale into the twist, letting go tension tightness in the upper back, neck and shoulders, releasing whatever's weighing heavy in the heart. Slow it down, slow it Down. Relax. Palms face forward. Gather some energy. Spiral through the meridians, down the outside of the arms. Tuck the chin in. Fingers reach towards the ground. Again. Inhale. Exhale. Deep breath. Reach fingers towards the floor. Stretch one more stretch and go ear to the shoulder. Very slowly roll the head back and forth across the should. Deep breath. Exhale down and across to the other side. And slowly roll the head back and forth across the should. Deep breaths. Exhale. Shake out the arms. Shake out the arms. All right, let's hold some teacups. Arm spirals. Palms face up. Bend your knees. And now spiral in hips. Go back, fingers away from you. Press the hips forward, hands over the head. Hips. Glide back and press the hips forward, hands over the head. Glide the hips back. Press the hips forward. Feel the whole body spiral. And we're going to go the other direction. Palms face up at the hips. Glide the hips back, hands forward. Push the hips forward, hands over the head. Full body spiral. Hips forward, hands over the head and hands forward. Hips back, hips forward. Hands over the head. Feel that whole spiraling sequence going from your center up through the spine and out through the arms. Mobilizing all the joints in the body. Hands over the head. Relax. Arms down. All right, let's do some shaking. Shake the body. Pump the energy. Now when you're doing the shaking, knock those heels into the ground. Vibrate the bones. Get the chi to move deep inside the body, into the bones. Shaking out, sloughing off any energy you no longer need. So that that pristine life force energy emerges from within. Slow it down. Slow it down. Relax. Feel your chi. Remember, you are energy. You are life force energy. With your qigong practice, you can feel it. Put your attention on the energy. Be mindful of the energy. Breathe slow and deep. Open the flow. Inhale. Exhale. And a deep breath. Just relax into these patterns of energy that move through you. Inhale, exhale. You put it all together. Your mind, your heart, and your body working as one. Feel that this golden light of the internal treasures emerge and comes forth. Hands down. And now open the flow to four directions. Come up, push forward, pull back and down. Inhale, exhale. Inhale. Exhale. Down. Deep breath. Relax into the flow. Hands come down and we go into embrace. The wind caress the moon. Arms out, swirl through the center. Feel that undulation of the spine as you make this circle around to the solar plexus. Drop down. Circle right up to the mid eye. Hands push down and clear. Exhale. Inhale. Exhale. Circle. Inhale to the solar plexus. Exhale. Down and around. And when the hands come down, you take a deep breath. And you rise above the stress and the mundane. Clearing murky waters. Inhale, putting it together with the breath. Now. Exhale, Inhale, exhale. Circle around. Inhale, Push the hands down. Elevate, rise above. Exhale, three through the center. Feeling the water elements moving through your body like a great river. Embrace the wind. Caress the moon right through the center. Embrace the wind. Harness your energy comes to the solar plexus, meaning that we're going to turn energy into action. Caress the moon to the mind. Like silvery moonlight pouring through the mind. Now we clear the murky waters, we release the stress and we refine each part of the mind body system. And we push down. Hold a chi ball in your hands and just feel the energy. Feel the energy, the power in the hands. Now this one is called Swimming Dragon. It connects to each of the three treasures, the body, the emotions, and the mind. Swimming dragon flow. You float the arm out like this. It just connects to the energy. And you pull back golden light and fill up this center, the body center. Float the arm out and pull back life force energy. And this is the center of health and vitality. So we fill it up spiral. Send the energy into the belly. Now, when the left arm floats out, the left hip is forward. And then to bring the arm back, you pull the left hip back, right hip forward, right hip back. So you move from the center and spiral. Swimming Dragon flow. Relax into that flow. And now come up to the heart center and gather energy to the heart center. Pull it in, nourish your heart. Same thing. Hip goes forward, arm spirals out. Arm spirals back, spiral out. Pull the energy into the heart center. And then we'll come up to the head, bringing the energy into the mind. Golden light of awareness. Gather that, bring it in, Spiral the arms out. Draw it back into the head. Connecting to these three very important centers of the body. Connecting to these three important centers of the body. Energy of mind, energy of heart and the energy of the belly. Come back down to the heart center. A seamless flow, like you're swimming through the energy field. And down a little lower to the belly center. And then just gather it into a Qi ball and hold the energy in your hands. Feel the energy in your hands. And connecting now to the earth. Single arm pebble in the pond into the center. Each one of the elements is a treasure. And when combined, you cultivate that inner glow of elevated energy, elevated internal energy. Relax into that flow. Exhale, arm floats out. Inhale, arm comes in. Float the arm out and bring it back. Float the arms up. Now. Cloudy hands for the heart, the fire element. One hand across the chest, one hand floating underneath. Feel your body light and open. Mind and heart expansive like the clouds in the sky. Breathe slow and deep and relax the water elements. We're going to float the arms up into the fountain. Just touching in on each of the elements so that we can cultivate our energy as an integrated whole. And when we integrate, that is the true treasure of life and the energy system. Bring that wave like quality through the spine. Inhale and exhale out to the sides. Deep breaths. Circle around, arms around and we go. Tree sways in the wind for the wood element. All the way up to the top of the head. Arms out to the sides and turn. Inhale out to the sides. Exhale. Inhale all the way up. Clear energy through the body to the mind. One more time. Inhale. Exhale to Great bear swims in the ocean for the metal element and the lungs. Exhale. Consolidate the energy through the mind, body and spirit. Nice and slow. Just breathe deep. Circle around. Arms down to the sides and flying. Inhale. Feel your lightness. Let go of anything heavy. Release the stress and rise above. Like a regal bird soaring through the air. You have perspective and vision. You know where you want to go and where you want to guide and direct your energy. Breathe into that. Arms are light. Floating up on the inhale. Floating down on the exhale. Now inhale. Float the arms up and bring it down right in front of your forehead. And bring the golden light of the chi into your mind. And float the hands down to the heart. Bring the golden light of the energy into your heart center. Hands. Float down. Bring the golden light of the hands into the belly for abundant health and vitality. One more time. Inhale. Nice smooth flow of energy from the universe into the mind, the heart and belly. Hands over the belly and just feel all three centers. Belly, the heart and the head in harmony. Tuned up. Your energy system are like instruments and with stress they become discordant. And with that smooth flow of qi, they become harmonious. Slow deep breathing and feel the symphony of yourself in harmony and balance, resonating at a high frequency in tune with your higher self and the universe. Take a deep breath. Relax. Arms down. Sam.