Dear friends, welcome back to QiGong Meditation.
My name's Brother Insight, er, Brother Man Tue.
Today I would like to share with you the simple Qigong
that help you to release the tensions and worries from your body,
at the same time will be, er, make your body calm and ease,
and release all fear and anxieties.
(
Before we start, um, we will come back to our breathing.
Inhale, deep.
Exhale, slow.
Feel contact between your two feet and the ground.
Feel the energy with your dantian area.
The first movements, erm, will be very simple.
We call the Shaking Body and— and Bouncing Legs and Toes, okay.
So we can feel our body.
All the fingers will shake, are shaking, right.
Our elbows, our arms, and at same time the shoulders,
and also you— you raise up your toes and your heels.
Erm, look like you're bouncing,
and then breathe in.
Breathe out.
You feel your body shaking.
Let go all thoughts, worries,
er, just come back to your breath.
Feel your body really moving.
You feel your toes, your heels, bouncing.
You feel you bouncing, but actually your— your legs kneel downs a little bit.
You feel, take like, er, some time, about one or two minutes to— to shaking body.
You feel a little bit tensions from your legs, um,
but, er, at same time you release the tensions.
Release tensions from toes, from the hands.
Inhale deep.
Exhale slow.
You will work out a lot with your knees and then your toes and your heels.
Inhale.
Exhale.
Next will be the movement, erm, we call the Horse Stance Meditating.
We will standing, kneel down.
We will, er, our knees will, er, bend down a little bit, yeah,
and at same time we will join your palms together.
So your two, er, two feet, parallel, will face this way.
You open your knees, square, your back straight.
You join your palm together, right, look like your body and mind come together.
Cultivate concentration.
Your two thumbs will, er, cross, in one, and up— up the other,
and touch, er, your chest a little bit.
Open your two elbows a little bit like this.
You follow your in breath and out breath, er, let's say ten times.
Look like you— you work out with your knees, your laps.
Breathe in.
Out.
Inhale.
Exhale.
You come back to your body in the present moment.
Let go all worries, stress.
Feel your body.
After that you can turn to the left side,
your left knee should be square and the right knee is, er, is, er, straight,
and you continue to breathe in and out,
aware about your palm joined together.
Be concentrated.
Inhale.
Exhale.
You spine is straight.
Inhale.
Exhale.
You're aware about the body is here.
Your mind also is here.
Bring awareness back to your two palms, two legs, lower abdomen.
You breathe for three or five times, or even ten times,
then we turn back again in the centre.
Bend down also in the centre.
This one will, er, strengthen your muscles also,
but also keep your concentration, your focus,
aware about your mind and body together in the present moment.
No more running, no more fear.
Release all anxiety and sorrow.
Feel being alive is lucky.
Then after that we will turn to the right side.
Your right knee is square, bend down, your left leg straight in the back, yeah.
Your spine is straight.
Aware about your two— two palms joined together.
Breathing in.
Breathing out.
Be concentrated.
Feel your lower abdomen, rising and falling.
Feel your two legs, be mindful about your legs on the ground.
Come back to the centre, let us stand up.
Inhale, relax.
Exhale, ease tensions.
How did you feel?
You feel your legs a little bit tensioned, right?
But it's good, because, er, this movement to help you to really focus on the body,
at same time your mind will be be, er, calm
and concentrated at the moment, together with your body.
The third movement,
this one is really totally release, um, all anxieties and— and fear and tensions and stress.
We call the, er, Cleansing Breath.
So, er, we raise up our our hands like this.
At the same time you raise up your heel, and you stand by your toes.
Stand by your toes, right.
Inhale deep, and then exhale, hah!
When you when you exhale you— you— you release the air out,
the same time release all, er, worries, all anxieties, and, er, fear, okay.
You touch the body.
Inhale, and then hah!
Inhale.
Exhale!
Inhale.
Exhale!
So when you click your your heel down you raise up your toes,
raise up and click your heal, raise up your toes,
stand by your toes, click the heel, raise up your toes,
so you just do like that way, yeah.
Inhale, raise up, um, stand by your toes and raise up your heel, and exhale.
Click your heels down and your toes will raise up a little bit in the front, okay.
Okay, let's do again, inhale.
Hah!
In.
Hout!
In.
Hout!
Hah!
Continue to do in that way.
Inhale.
Exhale!
Hout!
Out!
In.
Hout!
Inhale.
Hah!
Release stress, worries.
You raise up body, but also release— release your— your, er, worries, anxiety,
with your arms, your hands, when you— er, you shake it down.
Inhale.
Exhale!
Do three more times.
Hah!
Breathe in.
Breathe out.
So this is, er, Qigong, erm, for those of who are beginners, um,
it is good for you to, um, to practice and to come back to your body
to release all, er, tensions and stress, all anxieties and fear, um,
so that you can be with the body,
the same time that you be calm and at ease with your mind.
So thank you so much for joining us today,
um, hopefully you enjoy it and, um, see you, er, next time.
(