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So, dear everyone, welcome back to Qigong Meditation Channel again. For today's exercise, we have 10 minutes to practice Qigong circulating our energy chi and uh blood, okay? So, let us do the short warm-up. Swing the body to the left and to the right. Gently move your knees a little bit. Loose your knees a little bit. Breathe in. Allow yourself to relax your shoulders, your knees, and your lower back. From the left and stretch your left hand. Look in the back.
Breathe in. Release it. Breathe out. [snorts] Out. Inhale. That's so wonderful. Open the palms. Breathe in deep. Breathe out. Slow. Bring your mind back to the body. In the present moment and feel your two feet on the ground. Two palms in front of your lower abdomen. And that is where you focus your attention at your lower dantian. Lower abdomen. Feel grounded, relaxed, and connected the earth. And you offer a gentle smile to yourself, to your body. Okay? So, the first movement we call the open the chest, okay? So, breathe in, left leg front. And then you open your
palms, your shoulder maximum, this way. Open your chest. Breathe out, you bring your palms back, and your uh left leg back, okay? Breathe in, your right leg front. Out. Allow yourself to breathe in and out naturally through your nose. And open your chest, in. [snorts] Out. This movement can help you to open your lungs, to heal, to breathe and circulate your energy, in, right leg front.
Out. In. Feel the body. Enjoy your breathing, in. One more time from the right leg. In. That is wonderful. Open your palms. Inhale. [snorts] Relax your body. Exhale, release tensions from the body. [snorts] Allow your chest, your shoulders your arms to relax. Sometimes we have so much tensions from the shoulders, from the chest. Every day we're holding the stress on our body, but we don't know. So, when you have a every time to stretch your shoulders, you have a time to release all tensions.
And smile to yourself. Smile to your body, okay? [snorts] So, the next one we call the squats and draw the circle, okay? Two legs open wider than your shoulders, okay? Your two hands [snorts] from your lower abdomen, from here. Breathing, you can move towards to your chest, to the body. Draw it to the face. [snorts] And then reach up to the sky. And then you open your palms, stretch this way, and then you breathe out. Let it go, draw the circle with your two arms, okay? You squat your body down, low down with your knees in this way, okay?
You can do as far as you can, okay? Don't force yourself. Breathing up. Out. So, open. So you allow yourself to draw the circle with your hands. In. Circulate energy. You feel the energies go up your chest and let it go. Breath out. Let it go. Relax the lower abdomen. Relax. In. Feel your legs. In. Feel your palms. Out. In. [clears throat] I feel so good when I do these movements because allows myself to relax and let goes.
Let go all tensions and worries from the body. Allow myself to circulate the energy to be calm and be grounded. In. [snorts] Out. So your breathing leads the movements, okay? When you breathe slow and then your movement slower. In deep. Out slow. One more time. In. That is wonderful. [snorts] And now Allow myself to relax, release tension on my shoulders, my back, Okay. So, we can do short massage movements. One palm, left palm on your lower abdomen, another palm outside. And then you can massage your lower abdomen. You press your lower abdomen a little bit and move with a clockwise direction.
Okay? Improve your digestive system when you do this one. Circulate the blood for your stomach. When you do the massage, rub your palms together. And then side by side in about your left hand. And then you can put your two palms in your face, okay? You can massage your face and refresh yourself. Breathing. Uh Allow yourself to release tension on the face. And massage your lower back and lower body. And go down your two legs. Go to foot. Go down. [snorts] So you can do three rounds like that. That's wonderful. Breathing. Raise your hands up. [snorts] Release tension.
Let it go all anxieties, okay? From your body. In. [snorts] Breathing. Deep. [snorts] Out. Slow. Bring your mind back to the body again. [snorts] And take a few moments to embrace the body. Right palm on your heart. Left palm on your lower abdomen. You breathe in and out mindfully. Offer a hug to your own body with gratitude. Feel your hearts, your internal organs alive and grateful to them. Smile to them with love and compassion, peace, [snorts] gratitude.
Feel grateful to your whole body. Feel wonderful to be alive. Being alive is a wonderful thing. Feel grateful to your ancestors in their cell. Feel grateful to your mother earth in their cell. Thank you. Thank you for being there. And then you offer a great big smile to your own self. Okay, thank you for showing up today. So, dear friends, thank you so much for being here together um to practice in China with us the Qigong this morning and hopefully you enjoy it. And see you with the next uh Qigong practice. Take care.
