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We can do warming up.
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Moving body to the left and to the right.
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You can kneel down
your knees a little bit.
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Feel your lower back and your shoulders.
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Feel your feet moving.
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And then open shoulders,
like ah you swim backwards.
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Inhale.
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Exhale.
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Stretch the shoulders
and you lower down your knees.
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Breathe in.
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Out.
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That's good.
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You can look up and stretch
your elbows and then your palms.
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We do reverse.
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You may close your eyes and then
relax your head and your neck,
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where you are moving.
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Just warming up but
you can feel your body,
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feel grateful you can move.
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Go reverse.
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Feel the morning mist
of the Deer Park Monastery.
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Relax your toes,
your knees, and wrists, and fingers.
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And then reverse.
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And other leg.
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And then reverse.
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That's good.
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Relax your hips and your waist.
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Put your hands on your hips
then move circles slowly, breathe in.
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Out.
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Now go reverse.
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That's good.
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Two hands front of your chest.
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Reach your body to the left, inhale.
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Exhale, right.
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In, twist also your toes.
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In.
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Out.
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One hand cross your head, inhale.
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Look in the back. Raise your toes up.
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Exhale, release.
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Stretch, inhale.
-
Exhale.
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In.
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Out.
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In.
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Out.
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That's good.
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Going to shake your hands.
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You jump.
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Release tensions from your elbows, hands.
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Feel your feet on the ground.
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Open your palms, inhale.
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Exhale.
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Bring your mind back to the body.
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You feel your lower abdomen,
rising when you breathe in,
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falling when you breathe out,
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you feel two palms
front of your lower abdomen.
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That's where you are pay attention to.
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Feel your feet on the ground.
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So we continue to do
the stretching, simple stretching,
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with first four Integral Tai-Chi Qigong
to help you to circulate.
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Remember your spine,
make your spine feel good,
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but also open your tailbone
and your whole body with the shoulders
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and moving around
with your two palms, okay.
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So the first movement
we call the The Heaven.
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Two palms together, like holding the ball.
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Breathe in, on the left,
and then move back on the right.
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Out.
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Inhale.
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Turn around, exhale slowly, okay.
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You feel your— your shoulder,
your hands, moving
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but at the same time
your knees and your feet, okay.
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Exhale slowly.
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Look at your hands moving, breathe in.
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Out, look like the circle,
bigger and bigger.
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Low-down
your knees a little bit.
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Feel your knees and your feet moving.
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To left and to right.
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Exhale, observe your two palms.
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In, deep.
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Out, slow.
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In.
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Out, lower your knees a little bit more.
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In.
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Out, one more time.
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Inhale.
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Exhale.
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That's good.
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Open your palms, in, deep.
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Out.
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(Birds chirping in background.)
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Feel alive with the body,
you hear— listen to the birds singing.
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Morning, fresh air, breathe in.
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Breathe out, and smile to your body.
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Okay.
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The next is called The Frog.
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Stand two legs, um,
a little bit parallel to the body.
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Natural.
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Breathe in,
two palms together up, and jump,
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and gently open your palms,
shoulders, out, bend down your knees,
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and then you look through your two legs,
open your tailbone, okay.
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Inhale, jump.
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Open, exhale.
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Bend down your knees,
look through your two legs.
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In.
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Out.
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Aware about your lower back.
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In.
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Out.
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Inhale.
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Exhale, you lower down
your knees a little bit.
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Bend down, and then
look through the two legs.
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Easier, in, jump.
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Out, feel your palms, shoulders.
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In.
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Out, go reverse.
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Open your chest, inhale.
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Jump, two hands close together this way.
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Out, slowly, move front of your chest,
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and then open from your chest,
okay, like a ? open.
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Look down through your two legs.
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Inhale, up.
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Exhale, let it go.
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In.
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Out, bend down and look
through your two legs,
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open your tailbone,
is very important to heal your lower back.
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In.
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Out.
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In.
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One more time.
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Inhale.
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Exhale, that's good.
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Open your palms, breathe in, deep.
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Out, slow.
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Slowly you can feel
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your in breath and out breath
naturally is deeper and then slower,
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naturally like that,
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and you feel your breath
calmer and more relaxed.
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Okay, shake your hands.
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Jump, and release all tensions, from
your shoulders, your chest, and your legs.
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Okay, next one we call The Tiger, okay.
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Breathe in, two hands cross down
and face palms up, okay,
-
look down to the earth.
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Exhale, jump.
(Sound of hands clapping together.)
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Holding hands together,
breathe in from your left, and stretch up.
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Out, two hands, elbows close to ears, and
look down, hold stand to the left, okay.
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Inhale from inside, stretch up.
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Exhale, centre.
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Inhale from the right side, in, look up.
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Out, stretch and look down,
look down to the earth.
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In, up.
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Out, centre.
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In, jump.
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And out, okay.
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You can find out that The Tiger can strengthen
your neck and your head at same time,
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but at same time to make your spine
straight ahead, and then go up,
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so your— your neck and your—
is very good, see it, your neck and your spine.
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Your— your spine and your lower back will
stretch and strengthen your artery,
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strengthen your back
and your upper back, okay.
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Breathe in, stretch two hands,
look down to the earth.
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Out, jump.
(Sounds of hands clapping.)
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Inhale, up, left.
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Out, go down, look down to the earth.
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In, stretch up.
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Out, centre.
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Inhale, from the right.
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Exhale, move down, look down to the earth.
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In, stretch up.
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Out, centre.
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In, jump.
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Out.
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Inhale.
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Exhale.
(Sound of hands clapping together.)
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Inhale from the left, stretch up.
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Exhale, down.
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In.
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Out, centre.
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Inhale on the right.
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Exhale, let it go, down.
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In.
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Out.
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In.
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Out, that's good.
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Breathe in, stretch your two hands up.
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Turn around, out.
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Let your body rest,
hopefully your shoulders relax,
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your spine relaxed,
your neck relaxed.
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Mmm hmm, shake your hands.
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Release all worries and tensions from
the body, don't forget to smile, yeah.
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The next movement we call The Crane.
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Breathe in, left leg up,
and then two hands up, yeah,
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and then open out, and stretch
my left leg at same time, okay,
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slowly and let it go.
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Inhale, raise up the energy of freedom,
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And exhale, open our hearts,
and letting go all worries and tensions.
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Inhale.
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Exhale.
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You stretch your legs
straight forward at maximum.
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In.
-
Out.
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Inhale.
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Exhale.
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In.
-
Out.
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(Breathes in.)
-
(Breathes out.)
-
(Breathes in.)
-
(Breathes out.)
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Inhale.
-
Exhale.
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One more time from the right, in.
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Out.
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That's good.
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Breathe in, up.
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Out.
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Relax the whole body.
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Relax your legs.
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Okay,
you can do massage movements.
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One hand inside, another hand outside.
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Then massage your lower abdomen.
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Feel your warmth, the blood, the chi,
flowing inside your stomach, abdomen.
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Two hands together.
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Side by side.
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Massage your body,
it's simple art, er, simple act,
-
but actually, if you know how to do it,
5 minutes, 10 minutes,
-
after long period of working, walking,
or sitting, it's very helpful, okay.
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For example also, massage your face,
and rest your eyes.
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No more working in front of
your screen, your computer, you see,
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and let your face rest,
refresh yourself.
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And then, ten fingers, you brush your hair,
massage your brain and your head.
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Front of your head, beside your head.
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You can massage, ah,
brush alongside of your hair,
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in the back, beside, front, okay,
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and your ears: first fingers,
index fingers and thumbs.
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Pull your ears down. Breathe in.
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And then breathe out, press in the centre
of your ears by your thumbs, okay.
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Inhale.
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Exhale.
-
In.
-
Out.
-
In.
-
Out.
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Good.
-
Massage your back, lower back.
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Go down on two legs,
go to front, go down.
-
(Sounds of massage.)
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Two hands, two side of your hands.
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You can do like this,
-
you can strengthen your internal organs,
your heart and your lungs, okay.
-
The other side again.
-
(Sounds of massage.)
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That's good.
-
One hand lower abdomen,
five fingers together.
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Click to your heart's left chest
and left shoulder together.
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Twenty times,
and then you change to the other side.
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Right side.
-
That's good.
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Left palm,
and then right palm holding together.
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And then you breathe
in and out for three times,
-
and relax your wrist,
relax your elbows.
-
You put down your palm,
and hold in back.
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And other hand.
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And put down, and holding back again.
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Three times of breathing.
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That's good.
-
Raise hands, your hands up,
stand by your toes, inhale.
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Hah!
-
Release all tensions and worries.
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In.
-
Hah!
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One more time, louder.
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In.
-
Hah!
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That's good.
-
Open your palms, inhale deep.
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Exhale slow.
-
Let go of all worries, anxieties, fear.
-
One hand on your heart,
another hand on your lower abdomen.
-
Look like you are embracing your body.
-
You feel your heart beat,
you feel your lower abdomen,
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and relax your whole body.
-
Feel grateful to your body being alive.
-
Your two palms transmit the energy
to your whole body, to your internal organs.
-
You transmit the love and peace,
compassion, healing energy, okay.
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And then you touch your body.
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Presence truly for your body.
-
Breathe in.
-
Breathe out, and smile.
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"Thank you", thanking your body,
you can say silently like that.
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Okay, you can open your eyes.
-
Morning just started and just, ah,
-
always raise up the awareness
of feel and energetic to live, to be alive,
-
and to give like, er,
love and care to your body.
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That's how always I start my day, okay.
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Thank you for being there. Enjoy your day.
