Welcome.
To this Qigong routine for anxiety and stress relief.
Begin with your feet shoulder width apart.
Relax your knees.
Drop your tailbone down.
Surrendering your body weight to the earth.
And then lengthen through the rest of your spine.
Gently lifting the crown of your head toward the sky.
Aligning your body between heaven and earth.
Bringing one hand on the belly now,
One hand on the chest for wave breathing.
Inhale.
Darling.
Ribs,
Chest and exhale,
Chest.
Ribs.
Belly.
We're going to slowly inhale through the nose.
The breath rises up.
And exhale through the nose.
To begin,
At the end of the exhalation,
Blow out through the mouth.
Inhale through the nose.
Exhale through the nose and at the very end blow the breath out through the mouth.
This is the cleansing breath.
Cleansing your energy system.
Of any stress or anxiety.
Any stock energy.
Allowing that to release with the out breath.
One more time,
Breathing in.
Breathing out.
All the way out through the mouth.
And relax your arms by your side.
Now inhale,
Palms come up.
Exhale,
Bring your hands behind the head.
Around the neck.
Down through the heart,
Down to the earth.
Clearing out.
All energy.
To be transformed.
And like a chi shower,
Feeling this energy flow through you.
And release.
Any heaviness.
Any stuck emotions.
Letting go of any stress or anxiety.
As the energy washes through.
Clearing the mind,
The throat,
The heart.
Of any negativity.
Washing through you,
Beautiful lights.
One more time.
This time coming down and around to the lower back and just rubbing here.
Bringing some healing energy.
To the kidneys.
Breathing in.
And as you breathe out,
Slide your hands down the outside of your legs,
Taking old energy to the earth.
Inhale,
Fingertips,
Thumbs together.
If it's okay for your knees,
You're not pregnant,
You can come off the heel.
And then knocking down.
Swing your arms down.
Release that old energy.
Let's do it again.
Inhale.
Exhale.
Inhale,
Rub the kidneys.
Exhale,
Down to the earth.
Inhale coming up.
Exhale,
Knock down.
Good.
One more time.
Inhale.
Exhale.
Inhale as you rub the kidney area.
Exhale,
Take any stress down to the earth.
Inhale,
Thumb and fingertips together.
And exhale,
Release.
Shake it out.
Good.
Relax for a moment.
Notice how you feel.
Let's do a stretch for the meridians.
In the arms.
And also the neck and shoulders.
Arms are going to face the front,
Palms facing.
Toward me.
Inhale,
Gather energy from in front.
Exhale,
Pressing down,
Fingertips toward the earth.
Inhale.
Exhale,
Spiral your arms behind you,
Press fingertips down,
Shoulders down.
One more time.
Holding the arms,
Holding the stretch.
Air relaxes toward your shoulder.
And just slowly rolling the head forward and back across the shoulder.
You can inhale.
When you roll your head back.
And then you can exhale through the mouth when you roll your head forward.
Slowly.
Turning the neck,
Being very mindful and not forcing it.
It's a small movement.
Use the breath to clear any tension.
One more time.
Roll your head across the front.
Over to the other side,
Relax the ear toward your shoulder.
And then rolling your head gently forward a little and then back.
Inhale through the nose as you roll your head back.
Exhale through the mouth as they roll forward.
One more time.
Chin comes forward to the chest and gently bring your head up.
Relaxing your arms for a moment.
Feeling that relaxation.
Through the shoulders,
And now the chi flows.
More freely.
Down into the palms of your hands.
Now let's reverse.
The spiral,
Back of your hands facing toward the front.
Inhale,
Gather energy from behind you.
Exhale,
Stretch fingertips down to the earth.
Inhale.
Exhale,
Keep your chin tucked back and in.
Spine is long.
Exhale,
Pressing your shoulders down,
Stretching your fingers to the earth.
And holding the stretch now,
Let's relax the ear.
Toward the shoulder.
And a little roll of the head.
With your breath.
Easing any tension.
By just relaxing into it.
Exhaling through the mouth,
Imagine cloudy.
Gray energy leaving your body.
That's the energy of stress and anxiety.
Letting it go.
Then roll your head to the other side.
Air relaxes toward your shoulder.
And rolling forward and back.
Being gentle.
Kind and loving with yourself.
Noticing if you're holding tension here.
And allowing it to ease.
Blowing out.
The out breath,
Any stress.
One more time.
Bring your head.
Toward the chest and slowly up.
Relax your arms by your side.
Keep standing tall.
And notice how you feel.
Become aware of the chi flowing down your arms.
All the way to the end of the meridians.
In your fingertips.
And thumbs.
Now let's do some shaking.
Shaking out your wrists.
Relaxing your shoulders.
Bouncing the knees a little.
And relax through your whole spine.
Notice where you may be holding on to tension.
Relax a little more into that area.
And let's use the breath to cleanse and clear.
Inhale through the nose.
Exhale with a long sigh.
And again.
Releasing any energy that's not serving your highest good.
To the earth.
One more time,
Breathing in.
I'm letting it all go.
Slowing down the shaking.
Come back to stillness.
And close your eyes.
Feel the sensations of chi.
Flowing through your body.
Flowing through the meridian lines like rivers.
Flowing into the internal organs.
Replenishing,
Those organs.
Notice how much more relaxed you feel.
After just a few simple exercises.
Relax and breathe.
And now we'll open the flow as you inhale.
Arms are floating up.
As you exhale.
Arms flared down.
Inhale to about shoulder height.
Not too high.
Exhale,
Elbows relaxed.
Wrists and fingers relax.
Slowing down your breath.
To a comfortable rhythm that's right for you.
And synchronizing your breath with the movement.
You may even like to close your eyes.
Tuning in to this present moment.
A moment of pure peace.
Have fun now.
Last one floating up.
Floating back down.
Now bringing one hand in front of you.
One hand behind you,
Palms are facing up.
I'm going to bring that back on.
Through,
Pass the air.
Pushing down as you draw the other arm back.
And opening up.
To the other side.
Air comes past the ear.
Sorry,
Hand comes past the ear.
Drawing back with the other arm.
Inhale,
Palms face up.
Exhale.
Pushing softly away as you draw back with the other arm.
Inhale.
Exhale,
Both arms moving at the same time.
Open palms to the sky.
And this is the repulse the monkey mind.
Repulsing the monkey,
Letting go.
Of limited thinking.
Looping thoughts.
And the stress that we create with our minds,
Clearing that energy.
Inhale,
Palms face up.
Exhale,
Slowly moving through the chi field.
Calming the mind.
And opening up to new solutions.
New ways of thinking and being.
Inhale.
And exhale.
One more time.
And we're going to do.
.
.
An extension of this exercise.
Inhale,
Palms up.
Exhale,
Pushing through.
To the fingertips.
Comes to the elbow.
Then dropping,
Letting go of that stress or anxiety.
Picking up new energy.
Holding it in your hands and bringing it forward.
Now opening to the same side.
Inhale.
Exhale.
Fingertip to the elbow and let go.
Inhale.
Pick up new energy and exhale,
Hold that ball of energy,
Bring it forward.
Inhale,
Sweeping that new energy.
Into the body.
Exhale,
Letting go.
Of what you don't need.
Inhale.
Letting the earth transform it and give you back new energy.
Exhale forward.
Inhale to the same sign.
Exhale.
Softly push through.
Inhale.
And exhale.
Now we're going to transition over to the other side.
So we do the full movement.
Pushing through,
Pushing away and coming over to the other side.
Inhale.
Palms to the sky.
Exhale.
Fingertip to the elbow.
Inhale,
Let go to the earth.
Exhale,
Bring the new energy forward.
Inhale,
Bring it in to your body.
Exhale,
Push through.
Inhale.
.
.
And exhale forward.
Bringing that new energy,
That gift from the earth.
The gift of relaxation.
The gift of peace of mind.
Emotional stability.
Bringing that energy through the heart,
Opening up.
To new solutions,
New inspiration.
Bringing it through.
Bringing that forward.
And last one,
Opening up.
And exhale.
Pushing away.
Good,
Let's take all of that positive chi.
Bringing it in to the lower Dantian.
With feet closer together.
Take a couple of deep breaths.
Into your abdomen.
Take this beautiful,
Peaceful,
Calm energy.
Into the rest of your day.
One more deep breath in.
And relax.
Thank you very much for joining me.
