Hello everyone! Tutu Mora here with the Y bringing you tools to feel well in your body,
mind, and spirit. Today we are going to focus on cultivating and embodying some peace and
calm so we can take that into our weekend and we're going to be doing that with some Qigong.
So Qigong if you have not tuned in to practice that with us here before it translates into the
study of energy through time and effort and it's a very ancient practice of cultivating and balancing
your energy inside and out and so we do that by kind of tuning in and working
with the energy from the earth and the energy from the universe or you might know that as
Yin and Yang and bringing those into harmony. And so you won't need any props here today and
I would just invite you here as we warm up and tune in before we go into our movement of the day
to just place your hands over your low belly kind of right below your belly button
and you can either close your eyes or soften your gaze or just you know
shift your your gaze downwards and just tune into this space, this low belly space
perhaps starting to invite your breath to deepen a little bit into this space
we're just going to take a couple deep breaths allowing your body to open to your
breath, keeping that awareness on your low belly the very center of your body
and allowing your body just to be loose if it wants to move or sway a little bit as
you do this just let it happen as you shift that focus to your center. One more deep breath here.
And in order to shift your focus even more to get a little bit
more centered before we move into our Qigong movement today um we're going to literally
just center our center of gravity, our breath, and our focus and we're going to start doing
that by bringing one hand to the side of the head so I'm starting with my right side
palm right up against the side of your head here we're going to just press with
just 30 percent of your strength hand into your head head into your hand now 30 percent isn't a
lot so it's really just a gentle pressure towards your head gentle pressure out into your hand
and breathing, breathing into your low belly.
We'll take that same thing to the other side just 30 percent of your strength hand into your head
head into your hand.
Breathing. Lacing those hands together here we're going to place them right behind
the head at the base of the skull again just 30 percent of your strength hands
into the back of your head back of your head into your hands, breathing.
And then taking those hands, bringing them right across the forehead same thing just 30 percent of
your strength hands into your forehead forehead into your hands breathing here
and finally I'm going to tilt my screen down just a smidge I'm going to bring our hands
together like so in front of the solar plexus here we're going to press those hands together
30 percent of your strength through each side and breathing into that low belly space
and now pulling those hands apart just 30 percent of your strength in each direction
breathing,
and letting your arms drop to the sides, noticing how your center of gravity might have shifted
how your um your your energy might have shifted through that and so we're going to start today
um with our a familiar movement before we go into the new movement
and so what that's going to look like I'll step back just a little bit so you can see
is with one hand we're going to reach down into the earth, swirling up some earth energy
and then this hand is going to go up into the universe swirling some universe energy
and the other hand is going to follow along so kind of like our hands are this big windmill
we're just going to swirl out swirl from below, bringing these two forces together at
our center. And so keeping that awareness on your lower belly space,
we're just gonna swirl that energy, keeping the rest of your body loose and breathing and so
letting this movement be as slow as it needs to be in order for you to keep that focus on your center
and you can think of this like you're just kind of gathering gathering energy from above and below.
And as your body gets accustomed to this movement, just letting yourself sink into it,
letting your body relax even more as you move with the intent just to reach far out and far below to
bring that energy into the space. I'll just hang out here for a moment and swirl this energy.
We'll take a couple more here
and then you can let those arms relax. And so the movement that we are going to do today it's called
"Walking In The Qi". So I'm going to tilt my screen down a little bit so you can see.
This is a lovely movement for especially kind of creating a sense of calm amidst
feelings of instability. So what we're going to do I'll show you what it looks like we're
going to reach down into the Yin into the earth, reaching down we're going to pull up earth energy
and with this foot almost like you're pulling that energy up with this foot as well as your hands so
pulling it up and then we're gently gonna let that foot rest into the earth, almost like we're just
gently touching that toe into the earth, super gently and then we're going to reach down again
same thing on that other side, pulling up that earth energy with your foot with your hands
and super gently setting that foot back down into the earth as if you're just
kissing your toe to the earth. I'm going to tilt my screen down a little further.
Okay so once again we're going to reach down, should be able to see my feet okay,
so reaching down into the earth we're pulling up that earth energy using it
using your foot to pull that up as well as your hands so pulling up that earth energy
and then as you ever so lightly and gently bring it down just letting your toe kiss the earth
as you gently set it down
taking it again bringing up that earth energy with your hands with your foot
and ever so gently placing it back down. Now if you have more space you can continue
forward. I'm going to turn around so I can still be in the range of the camera
we'll do that a few more times so again pulling that energy up with your hands with your foot,
taking it nice and slow,
and gently kissing the ground with that toe and bringing yourself down to pull up more,
almost like you're walking in this super warm and fuzzy cloud of energy and you're just
moving slowly enough so you can feel that warmth and feel that softness, bringing some more up
starting to feel it with your feet, feel it with your hands.
And I'll turn around one more time we'll take it
just a couple more times so reaching even deeper down with your intent pulling up that energy
and bringing it down super gently.
Reaching down again pulling it up with that foot with those hands.
One more time to each side as you gently set that foot down.
And last one reaching down
and just setting back down super gently.
And so to close, I'm gonna tilt my screen back up so you can see.
All right to close, all this energy that we have created in this space we're just going to start
reeling it in to bring it into our center so it can stay with us. So the softness and gentleness
and peacefulness can just stay inside, can carry that embody it into our weekend.
So just gently reeling that in as you continue to breathe, keeping your awareness on your center.
And then pausing with your hands over your low belly, we're just going to close by saluting to
this lineage and all of the the masters and teachers who have brought this down to today and
so we're just going to reach our hands all the way up overhead and back down to our low belly once,
twice,
and three times just as a thank you and honoring. A gesture of respect.
A couple deep breaths into that low belly space, perhaps giving your own self a thank you for
taking this time to tend to your energy and to cultivate a sense of peace and calm in some
unstable or challenging times. So just thanking yourself for taking that time,
for reaching for this tool knowing you can come back to it
whenever you need to, breathing that thank you down into your body so you really feel it.
Big exhale.
You can gently open your eyes, bring your awareness back into the room
and so thank you so much for joining! I hope you feel a little bit calmer, a little bit more
peaceful, and that you enjoy your weekend ahead. I'll see you next time. Take care!