Week Three

Feeling Rooted and Relaxed

Finding Center

6 Breaths        Three for refining center - One for Left Right, One for Front Back, and One for Up Down.  Three for Releasing into and through your hips, knees, and ankles – hanging from above – directly over the central point between your feet.

A Moment of Gratitude

3 Breaths        One breath for Gratitude, intention, and connection (acceptance), then one breath for the Sky and one for the Land.

Wings of Here and There

3 Minutes       Reorient yourself into now, into embodied movement, and into embodied release. Turn to each side. Turn to each side. One minute forward, one right, one left, then come back to center.

Ancestral Whiskers

2 Minutes       Remember the beauty that was beheld by your ancestors. Assess the Seasons, follow the topography. Clearing Qi Dust from the Landscape. Transforming the Turbid to the Clear - without and within.

Lifting the Ocean into the Clouds

6 Repetitions Inhale deeply and quickly as your reach upward (4 count). Sigh audibly and slowly as your fingers fall like rain (8 count).

Expanding like the Sun

9 Breaths        Three breaths focused on embodiment, three on your breath muscles and timing, like Kelp in an Ocean, receiving the Sun.

Offer the Moon a Surprise

3 times/side    Move gently but completely with your pelvis, ribs, and shoulder blades. Pause each side and exhale as your open your points, reset your alignment, and feel into your pliability.

Wise Owl Looks Back

5 Times           Focus on moving with your pelvis, then ribcage, and then your shoulders.

Elephant Bathes its Ears

9 Breaths        Focus moving slowly with imagined resistance. Imagine your big and floppy Elephant ears. Reach into the Sky, following the Sun across the Sky.

Bend and Sway

2 Minutes       Hang from your sacrum, sway and rotate your Spine outward, reaching across your body.

Stirring and Exploring Your Qi Ball

9 Horizontal Circles Each Way         Stir the contents of your cauldron. Play with momentum.

9 Vertical Circles Each Way  Move your hands vertically, body loose like kelp, vertical circles, moving with your nose, sternum, and naval.

Dredging and Clearing 

9 Breaths        Move slowly with intention 9 times for each direction        

Standing like a Tree, Breathe Like a Baby

3 Minutes       Monkey Holds a Cauldron posture. Play with both Natural Breathing and Reverse Breathing.

Settle like Kelp in an Ocean of Wine

9 Breaths each way    Three breaths focused on embodiment, three on your breath muscles and timing, and three on feeling into your Kelp’s rootedness in the Sea Floor or Land and feel grounded. Fingers like whiskers

Five Meditative Breaths

5 Breaths        Honor the Five Pillars in any order. Focus on only one if you feel that will help restore some Balance.

Closing - A Moment of Generosity

3 (or 5) Repetitions                Extend all of your tendons and bones. Close your practice and your Meridians. Prepare for the normal world.