Begin standing comfortably.
Allow your feet to settle naturally beneath you.
Arms relaxed at your sides.
Your tongue touching the roof of your mouth where the teeth and the gums meet.
Feel the soles of your feet resting against the earth.
Feel the crown of your head suspended softly upwards.
Bring your awareness to the lower dan tian.
Feel warmth there.
Stillness bare.
Presence there.
Allow the breath to settle naturally into the lower abdomen.
Inhale softly through the nose.
Exhale gently.
Again.
Inhale softly into the belly.
And exhale slowly.
Observe the sensation of being rooted below.
Suspended above.
And centered within.
Now feel the whole body connected.
Legs.
Fine.
Arms.
Awareness.
One continuous structure.
Yin,
Bring gentle awareness to the lower Dan Tian.
Imagine a warm sphere of light glowing there.
Alive.
On your next exhale,
Drop the glowing ball down to the tip of your tailbone.
Pause here for a while,
And just observe.
On your next in-breath,
Begin to pull the ball up the back of the spine.
Through the lower back.
With each inhale,
Softly,
With no effort,
Pull the ball.
Up through the spine.
Past the middle back.
Past the upper back.
Up the back of the neck.
Up to the crown of the head,
And again pause here.
Yield this rising energy,
Beginning to shift,
Becoming heavy.
As you breathe out,
The ball begins its descent down over the front of the head and face.
Exhale as the ball continues down the front of your throat.
And chest.
Feel awareness descending softly down the front of your body.
Over the chest.
Abdomen.
Elvis?
Returning gently to the perineum,
Or tip of the tailbone.
Again.
Inhale.
Awareness rises through the spine.
Exhale.
Awareness descends down the front of the body.
No forcing.
No strain.
No need to visualize perfectly.
This gentle awareness.
In time,
And with practice,
The ball will become more defined.
You will begin to feel its movement.
Will become more tactile,
More real.
For now,
Just observe.
As the ball you visualize rises and falls.
Up the back.
You Allow the orbit to become smooth and continuous.
As your breathing becomes smooth and continuous as well.
Like water flowing through a circular channel.
Once the circulation of the ball and the breath become comfortable.
You can now begin walking slowly.
Very slowly.
Feel the center shifting before the foot moves.
Feel the body connected as one continuous structure.
Now allow the breath and the orbit to synchronize with walking.
As you inhale.
Feel awareness rise through the spine.
As you exhale.
Feel awareness descend at the front of the body.
Walking as an outward expression.
Circulation as an inward expression.
As each foot touches the earth.
Feel the spine softly respond upwards.
As the body settles into the step.
Feel the orbit continue naturally within.
The body becomes a quietly turning wheel.
Continuous.
Balance.
Alive.
Allow the shoulders to soften.
The jaw relaxed.
The eyes soften.
The orbit remains subtle.
Effortless.
Natural.
No forcing the breath No pushing the energy simply allowing awareness to circulate.
Continue walking slowly.
Now begin to feel the orbit as continuous rather than divided.
Not simply up on the inhale,
Not simply down on the exhale.
But one uninterrupted circular movement.
The spine rises.
Front as the body descends.
Orbit turns naturally.
Like a wheel.
Like flowing water.
As the body walks.
The circulation continues.
As the breath moves,
The circulation continues.
Movement outside.
Movement inside.
Feel the lower back gently alive.
Feel the spine spacious and open.
Feel the chest relaxed and soft The orbit nourishes the entire body.
Quietly.
Consistently.
Continuously.
Allow awareness to become calmer.
More spacious.
Or internal.
Continue walking slowly.
Now feel the relationships between the feet the center.
Spine.
The breath.
And the orbit.
Everything connected.
Everything communicating.
As the feet root into the earth,
The spine rises naturally.
As the orbit circulates.
The body softens and balances.
The arms float from the torso.
The head suspended lightly above.
Of breath,
Smooth and quiet.
The body becomes internally illuminated,
Not through effort.
Through relaxed awareness.
Continuous circulation.
Continuous movement.
Continuous calm.
Gradually allow the walking to slow.
Taking smaller steps.
And gently coming to stillness.
Place one hand over the other,
Over the lower abdomen,
Over the lower dantian.
Bring all of the awareness gently back into the center.
Imagine the orbit slowly settling at the tip of the tailbone.
Then,
When you are ready,
Pull the warm sphere of light back up into the dantian.
It settles.
Why age?
Able.
Entered.
Take a slow breath in.
And a soft breath out.
Again,
Inhale gently into the lower abdomen.
Exhale slowly.
Feel the body balanced.
Inerted.
Imagine the energy cultivated during this practice,
Storing quietly within the Dantian.
Refined.
Integrated.
Alive.
With your breath,
Gently pull all excess energy from the body to store it within the Dantian.
Carry this quiet internal circulation with you into the rest of your day.
The body moves.
The breath flows.
Cycles of life continue quietly within.
