Qigong Tapping Morning Meditation & Vision Journaling

Today we'll explore an upper body Qigong tapping,

Journaling and drawing exercise to help you release anxiety,

Connect with confidence,

Cultivate confidence and welcome self-love.

We'll combine the power of mindfulness,

Creative movement and well-being to help you clarify your life vision and identify three small steps to help you move to where you'd like to be.

Let's get ready to tap into your inner artist and visionary.

For today's exercise you'll need a piece of blank paper and some coloring or drawing tools of your choice which could include some pens,

Color pencils,

Markers or crayons.

Please set aside your journaling and drawing materials and have them close by or next to you.

Also before you begin,

If you wish you can divide your piece of blank paper roughly into three sections or three thirds,

The left,

Center and the right.

We will explore these three spaces as we move through the steps one,

Two and three in today's drawing and journaling process.

Set aside your drawing and journaling materials and now we'll prepare to do some Qigong tapping to release anxiety and welcome self-love.

You can do the Qigong tapping either in a seated position or standing,

Whichever feels best for you.

Let's start by letting both of your palms turn face up.

If you're seated you can let your arms rest on your lap.

With your dominant hand form a soft crescent moon or a scoop with your palm.

And now we'll start to tap down along the inside of your non-dominant arm.

Taps,

Inner forearm,

Wrist crease,

Your palm,

All the way until your fingertips.

And we'll do this three times,

Tapping down along until your fingertips to activate your heart energy channels and ignite your inner flame.

Once you're done tapping,

Begin to turn your palm face down of the receiving arm.

We'll continue to use your dominant hand which is in a crescent moon or scoop shape to tap up along the back of your fingers,

Hand,

Wrist,

Forearm,

Elbow,

Moving all the way up to your shoulder.

We'll do this three times as well.

Tapping up along your outer arm from your fingers to your shoulder three times.

When you're done tapping,

Gently relax both of your arms and palms for a moment and notice any sensations,

Thoughts and feelings that might be surfacing.

Heat,

Buzzing.

We'll now repeat the process on the other side using your non-dominant hand to tap the inside of your dominant arm and palm.

Form a crescent moon or scoop with your palm and tap down along the inside of your dominant arm,

Moving from your inner arm,

Elbow crease,

Inner forearm,

Inner wrist crease,

Palm,

Your fingers,

All the way until you reach your fingertips.

And we'll do this three times.

Tapping down along your inner arm to activate your heart energy channels and ignite your inner flame.

When you're done tapping,

Slowly flip your palm face down and we'll now use your non-dominant hand to tap up from the back of your fingers,

Hand,

All the way up to your shoulder and we'll do this three times as well.

Tapping up along your fingers,

Back of the palm,

Forearm,

Towards your shoulder.

When you're done tapping,

Relax both arms and once again observe any thoughts,

Feelings and sensations that might be coming to surface.

And now gently shake both of your arms.

If there's any other part of your shoulders,

Arms,

Chest or your body that you feel like tapping or shaking,

Please take the next few moments to do that.

And when you feel ready to move on,

Place both of your palms on your lap,

Letting both of the palms face up.

If it feels good for you,

Let your eyes half or fully close.

Visualize from the center of your heart,

Rivers of energy flowing all the way to the center of your palms and your fingertips.

Feel this energy flow up and down from your heart to your palms.

As you breathe in,

Inhale through your fingertips and the center of your palms,

Through your arms,

All the way into your heart.

And as you breathe out,

Breathe out from your heart,

Through your chest,

Through your arms and your fingertips.

Let's do this two more times.

Inhaling through your fingertips,

Your palms,

Arms,

All the way to your heart.

And exhaling from your heart,

Chest,

Arms,

Palms,

Through your fingertips.

Each inhale,

You breathe in from your hands to your heart.

Each exhale,

You breathe out from your heart to your hands.

Feel the warmth of your inner flame from deep in your heart,

Spreading,

Wrapping around,

Enveloping you,

Forming this warm and safe cocoon.

Feel it in your palms,

Allowing you,

Empowering you as we move on to the next phase of this exercise.

You are welcome to stay here for as long as you wish,

Connecting with your inner flame,

Your heart.

If and when you feel ready to progress to the drawing exercise,

Gently move your fingers and if your eyes are closed,

Let them blink open.

Take your journaling and drawing materials and have them right in front of you.

And keeping your awareness connected inwards with your inner flame,

Your heart,

Allow a few breaths to center yourself in this heartfelt intention,

In the authenticity and feeling of being you,

Expressing you.

On the left side of your paper,

Begin to draw,

Write,

Doodle your current reality.

What aspects of your life are going well?

What do you enjoy?

What do you look forward to in your life?

And also,

What is challenging you?

What are you struggling with right now?

Allow yourself to express these thoughts and feelings authentically through any words,

Images,

Colors,

That you feel like putting on this page.

Take as long as you wish with this process and feel free to pause and reflect on it.

Pause this audio and continue when you feel ready to move on to the next step.

When you are ready,

Now,

Let your imagination soar.

Shift your focus to the right side of the paper,

The last one-third of the paper.

Close your eyes,

If it helps,

And envision and feel your ideal future as if you were living it now.

You are your ideal self.

You are living in your ideal home,

In the ideal relationship.

You are feeling fully alive.

What does that look like?

How does that feel?

How does that feel?

Draw this vision in vivid detail using full living color to bring to life your dream,

Your ideal future on this page.

And let your creativity flow freely like the water element as you dream.

Take as long as you wish with this step and feel free to pause this audio and continue when you are ready to move on.

When you are ready to move on to the last and final step,

We'll now identify some bold action steps.

With your vision clear in your mind's eye as your future self in your ideal reality,

We now take action to bridge this gap between your current reality and your desired future.

In the middle of your paper,

In the blank section,

Choose or write down three bold action steps that you feel excited to take that will propel you forward on your journey.

These can be any kinds of steps.

It could be new habits that you would like to take,

It could be new habits that you would like to integrate in your life,

It could be old ones you want to release,

It could be a choice or decision you would like to make that would change your living or working situation.

Whatever steps you choose,

Allow them to be concrete and achievable,

Yet daring enough to ignite transformation and growth.

Write them down beneath your drawing,

Committing them to paper as a symbol of your commitment to change and growth.

Take as long as you wish with this process.

If and when you feel ready to conclude this practice,

Then gradually wrap up this drawing and journaling exercise for your life vision.

And place your completed vision somewhere where you'll spend lots of time every day.

This might be in your workspace,

In the bathroom,

On the fridge,

Or in your meditation area.

You might also want to set it as your phone wallpaper or tape it to your mirror so it can serve as a constant reminder of the path you're forging and your commitment to bringing to life your vision.

Commit to taking at least one small step towards your vision every day,

And don't forget to celebrate each milestone along the way.

You