Alleviate Stress, Anxiety, and Fear (10 minutes) | Qigong Daily Routine

Today we have a
ten minutes to practice Qigong

to alleviate our stress,
our tensions, our fear, okay.

So, all of us, we always have
a lot of stress, a lot of fear,

even in our mind or in our body.

You know,
you work a lot and you think a lot.

You can not stop your mind.

So, today this exercise
can help you to relax

and to release tensions,
the stress, and reduce the fear,

um, both in the body and mind, okay.

(Bell sounds.)

So let us open your two palms,

breathe in,
bring your mind back to the body.

Breathe out.

Relax your body.

You feel your two feet on the ground,

and you can put
two palms front of your lower abdomen.

Breathe in. You feel your abdomen rising.

Breathe out. Your abdomen falling.

Inhale.

Exhale.

Relax your whole— whole body.

Relax your shoulders.

You feel your two feet on the ground.

You feel rooted.

The nature today is so nice,

you can hear the waterfall
(running water sounds in the background),

the little water flowing,
the fresh air, and the sunshine,

and smile to your body.

Okay, so, the first movement:

so you can shake your hands,

you can shake your whole body,
and bouncing your legs and toes.

Breathe in.

Breathe out.

You may feel your two feet,
your bare foot on the ground.

This movement help you to
release all tensions

from your hands,
shoulders, your feet.

Shake body, bouncing legs and toes.

Breathe in.

Breathe out.

Letting go all tensions.

You feel your two feet on the ground.

You feel your body, joyful,
jumping up and down, and smiling.

Let it go.

Inhale.

Exhale.

In.

Out.

That's wonderful.

Inhale, up.

Exhale, down.

(Sound of running water,
sound of birds.)

Feel your whole body, feel your
two feet on the ground, and relax.

The next movement we call the
Hold Stance Meditating.

You can open your two knees,
and you use— you stand,

lower down your two knees,
and turn your two palms together, okay.

You may cross two thumbs together,
and put your— your folded hands,

turn your palms together,
put on your— under your chest.

Then breathe in.

Breathe out.

You breathe three times
with awareness of love,

awareness of mindfulness,
energy of mindfulness concentrated.

Focus. Inhale.

Exhale.

You feel your two feet,
you feel your two knees.

And then turn to your left,
hold stand to the left.

Continue to breathe
in and out, three times.

Focus. Focus your mind,
with your two palms together.

Your body and mind
come back together as one,

and you feel your two feet on the ground.

In.

Out, and then turn to the centre.

Breathe in.

Breathe out,
relax whole body, concentrated.

In.

Out.

In.

Out.

Turn to the right,
hold stand to the right.

You feel your elbows,
breathe in.

Out. Concentrated
and focus your mind.

With your two feet on the ground,
you feel Mother Earth breathe with you.

Inhale.

Exhale.

Then turn to the centre,
go down your two knees again, inhale.

Exhale. I feel grounded, I feel good.

I don't have fear, I just relax my body,
and my mind in the present moment.

Breathe in.

Out. That's wonderful.

Stand up.

Open your two palms. Inhale, deep.

Exhale, slow.

Relax your shoulders,
relax your two legs.

Relax your feet.

The third movement we call
the Cleansing Breathe, okay.

Inhale, we can raise our hands up.

And then— and then after that
just shake your hand down, okay,

and then breathe through your mouth.

Inhale.

Hah. Exhale.

In.

Stand by your toes. And then you can
shake your— your hands,

and then you put your heel down
with out breath, through your mouth, okay.

Inhale.

Hah!

Let it go. In.

Out!

Out!

Hah!

In.

Hah!

Hah! Let it go!

Let your mind free.

Let your stress free.

Hah!

In.

Hah! Out.

Release tensions.

Letting go worries.

In.

Hah!

Hah!

Inhale.

Exhale.

Let go tension from your shoulders.

Hah!

In.

Hah!

Hah!

Let go all worries, tension
from your back, your lower back.

And you hands.

Inhale.

Hah!

That's good.

Open the two palms, breathe in deep.

Breathe out, slow.

And you may put
your right palm on your heart,

and left palm
on your lower abdomen.

Continue to relax your whole body.

You feel your heart,
feel your lower abdomen.

Breathe in.

Out.

You feel your mind here, with your body.

Your two feet
on the ground with Mother Earth.

And you feel
connected to the Mother Earth.

There's nothing to fear,
there's nothing to worry about,

just breathe in
and relax your whole body with gratitude.

You feel grateful to your heart,
grateful to your whole body.

I relax my mind, I relax my body.

I feel concentrated at the moment.

Breathe in.

Breathe out.

You feel grateful
and you feel peace with your body.

You feel grateful
and feel love with the body, and smile.

That's wonderful.

Open your eyes, and you see, mmm hmm.

You alive and you are happy.

So, Dear Friends,
thank you so much for joining us today.

It's very simple Qigong routine
to help you to grounded yourself,

to alleviate, to reduce energy of
stress and tensions in the body,

but at same time to let go
and reduce fear and anxiety of the mind.

So thank you so much
for joining us today,

and hopefully you enjoyed today,
and see you next video.

(Slow piano music plays.)