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So this is my journey that uh I inspire so much from you know 10 mindful moments t in plum village t our teacher um uh in the past during the time we do sitting a lot like do sitting meditation for 45 minutes and then dharma talks and then sitting again have a dharma talk so I found out that is we sit a lot And usually after sitting meditation and then we stand up and they lead us the 10 mful movements. So the movements very simple movement combine with the mful breathing and since that time I inspire so much like why I don't do like simple chong. So before that I know martial I know tachi and when I do martial I need another one hour to do have a time to do it. I need to warm up. For chong
you can do 5 minutes, 10 minutes, 15 minutes. It's very different types of chong. And um I would like to share with you like uh what does it mean to call chong G is mean the energy the breathing the air outside come with the air inside. But some of us have a quality of breathing different. When you're angry, when you get angry, your breathing so short and you feel nervous, your breathing is shallow and fast and something like that. But when you breathe mindfully and calm, you carry another energy, the energy of peace and calmness in you, relaxing in you. So that quality of breathing quality of energy in you. Dr. Chong I bring the energy of mouthfulness into that breathing into that kind of air the quality like when that's why when you
practice outside on the river the fresh air can bring you a good vibes in you right and that's why make life possible you practice on the mountain you breathe so good the air is so pure and um you practice on the beach for example the same so fresh. So that gui mean and then kong is means cultivation the result that you cultivation every day you do consistently every day five minutes 10 minutes uh 15 minutes every day that's why we have a result we bring the energy we call the vitality the ch we can call vitality as well the energies that make life possible the [snorts] someone is almost die right on the bed. Um that breathing very shallow and almost like uh will let go the breath. The breathing very weak and shallow
because the chi in him and in her uh very low. Um so we practice chigong to practice every day cultivation this kind of breathing every day we make vitality in us alive. All of us have vitality or have breathing when you breathe mindfully. [snorts] You practice with the movements can help you to the breathing list the movements when you breathe in uh short or fast and then your movement will be short and fast depends on the time of the day. Sometime when I do uh in the morning I want to do slower um or like um calm some gentle in the afternoon maybe too started I do more like a faster movement so I can sweat you know depends on the way depends on the time for me practice consistently every day
so that's why you have a result the result is not like you do and you mean you heal right away the sickness but come different Please. So I offer you the five key benefits of chong practice that for me I mean different teachers they share differently but for me I found that for my practice I found out at least five benefits first of all balance so uh for example like sometime we lose our balance the balance is like you sit too much you don't move your body enough so you lose the balance of body and mind your body got Um balance here is also balance body and mind. Sometime you think too much you don't move the body your body feel cold right so you practice stand up to the balance again
balance another balance is balance yin and yang sometime your body feel too much cold in you so much yin co represent yin or sometimes feel too hot in you represent yen you need to sweat more right so you practice chong you can bring that balance yin and yang you make your body warmer circul Let the blood and uh um and then we have that balance. You can heal yourself. You can have a lot of uh nourishments in you. Violent left and right. That's why when you practice with some chong with me, when you move to a left, you move back to the right. You move a circle this way, you move circle that way. So you
see yin and yang, left and right, up and down, they go together. We use our two hands. We don't need to use anything else. We have inb breath and out breath. So you can find out in the inside of the chong practice already have balance. So in breath and out breath very important. When you breathe in, we need to breathe out. When you breathe out, you breathe in again. You go over and over again. [snorts] and uh and that's why the more you practice chong the more you have violence for your life and sometime I feel like I sit too much I feel okay after two hours I need to stand up I move my body after that I feel balance again
I too I'm too lazy and I found out okay I need to take a walk I walk again I stop somewhere I do my cho [snorts] so that is cut balance bring me a lot of nourishments Second is uh flow when I practice I make my blood energy flowing good again. The circulation of chi energy the circulation of my breathing my blood my energy better. So uh the more I practice every day, I circulate my blood, my energy in me. I release my blockage. So some of us have blockage in your shoulders, on your shoulder, and your back because you work so hard. You be in front of the computer too long and as our teacher say that when you be front of computer too long, you forget you have body.
This mean like uh you just use your brain too much. You use your mind too much and you get the you forget your body. And then at night time you feel so much tension in your shoulder. You feel so much pain in here. So much pain in my back. So much pain on my lower back. So much pain numbness on my legs in my legs. So practice stand up. You move your hands. You move your legs stretching. help yourself to make the circulation of chi of blood better flowing good again. So that is mean flow and then [snorts] we practice with the movements this movements next to the next the other movements we make the slow beautifully when you're breathing in and then after no more breathing out no more breathing out breathing in stretch in and out
and your breathing little movements so that's why bring the third benefit is harmony You can find out the harmonies in the exercise of chong. It mean your body is here. Your mind is here also. When my body and my mind come back together in the present moment when I stress my hand, I'm breathing [snorts] in. I'm breathing out. And where's my mind? My mind with my hands. That's why one moments when you're breathing in and then the other moment for your breathing out and then your mind there your awareness there and then your spirit is great. Your spirit is mean your joy your happiness your spiritual energy is right here. I am here on the earth.
I am here my body my mind truly present. And that's why you feel the chong practice is not only practice to be beautiful to be uh fit but for me is very spiritual. It's very um the a lot of practice to heal myself cultivate energy of uh love and joy in me connecting to again to mother earth. So that's why harmony the elements the more I practice the more I have harmony with my body and my mind spirit. The fourth benefit is um heal healing. We don't need to wait until you practice for 30 days or one year to heal. For me, I can heal myself right now with elements of healing depends on the quality of your breathing and your movements.
So, u when you have a lot of stress, stand up, practice jumping and shake your body, let go right away. And that's why healing happened. I feel so much joy in my body. I feel so much like my body alive and that's healing the joy being alive that is elements of healing because uh sometime we have too much sadness in us too much stress in us and then when I the more I practice even I practice with my uh this moment [snorts] bring my mind back to my body and my breathing in breathing out my low abdomen right here I pay attention to my lower down chin right here and I have a concentration, I have mindfulness and then I have a calmness and relaxing right away. As long I have relaxing and calming the healing happening.
It's opposite way with the stress. When you have too much stress, you have too much tensions. That's why you suffer so much. Right? So uh when you have a lot of stress because we work so hard we don't have a balance and that we forget the body you forget to have breathing that's why when you come back home you feel so much stress and you feel so tired and the moment you come out to breathe on the nature here in the nature here [snorts] and then you do some movement to come back to your body you allow yourself to breathe in and breathing out with your belly and stretch a little bit five minutes and
then you feel your body, you feel your belly, you are there for your body, you feel your connected again with your with the feet and the mother earth and that you feel so relaxed and co so connected. You let go all the tensions. You say you do this movements, let go, right? letting go all tensions and you realize that wow it's so wonderful to let go in that way or the outreath and that is a heal that is a healing happen right because for me healing happen it's not like when you heal completely all the sickness but healing come from the tiny little healing when I have more joy I healing my sadness when I have relaxing I healing I'm healing my stress when I have a lot of calms I
healing my anxieties you see that kind of energy so that's why I trust my body as long as I allow myself to rest and to relax that's why healing happened um and relax and rest the animals they have capacity to do better than us we occupy too much up Yeah. So during the time of do exercise I would like to invite you to come back to the D chin to the low abdomen here one point just under your navl low ab that's where we call the den d mean is medicine then is mean filled the field of medicine present medicine this is area where you have a lot of anxieties a lot of stress come down here put your hand on your tummy knee. Breathe in and out. Embrace the body and allow yourself to move down to the center of the body. That your heart,
your dantin, your belly, that is where your center of the body up here is like a storm on the surface of the all the leaves shing all the thinking. So bring that down to the roots of the body, the roots of the tree. Danten represent our roots of the body. Okay. So that's why when the more you come back to your cell with your breathing with your resting with your relaxing coming and the healing happen very quickly. And the fifth number five the benefits is strength. The more you practice regularly consistently you build up your strength you boost your immune system. There's certain uh exercise that is circulate the blood boosting your uh immune system that the more you practice somehow look like five minutes every day
you stretch look like so soft nothing but actually you build up your muscle you build up your resilient flexibility your back move every day you build your flexibilities is your hand stretch, your legs stretch. You jump, shaking your body like five year old child, boy and girl, you are young again. You are becoming a child of the earth again. So every day you practice chikong, you believe in that kind of thing that you build up your strength, [snorts] you build up your health. The strength come from the your breathing, the quality of your breathing. Uh come from the uh stretching consistently every day and then you make a new trail, new habit energy. Five minutes every day from six to
uh from 6:00 to 6:30 that's my time at five minutes before the working time before my breakfast I can find that moment that play commit yourself do every day after a month you will amaze yourself is uh is that's that's that's that is the way that I build up my health I feel like younger every day I feel happier every day I feel immune system stronger every Okay, that's why they streng the I strengthen my internal organs. I strengthen my quality of my breathing. I strengthen my joy and happiness. I strengthen my circulation of the blood. That's why strength I build up every day. Health I build up every day. And then I can smile my body with that kind of energy of love and joy. So uh this is uh all the five um
benefits of chikong that I found out in my life and my practice. I practice more than 20 years right now and I see for me chong is art. For me it's not about like practice to be fit or be beautiful. Of course I'm doing that but that kind of small benefits uh for my chong my um my uh practice my experiences. I want to bring mindfulness into the body love into the body. How can we practice chong in such way that you love your body more? Because some of us we don't love our body, we hate your body, you don't accept your body. So just accept your body who you are. Even you are overweight is okay. Even you are short, long, it's okay. Even you have a high uh blood pressure is okay. But trust yourself to practice regularly and bring
relaxing again. Bring love to your body again. Put your hand on your heart and your belly. At the end of the session, each session of the chong to breathe with the body to smile to your body to have intimate conversation to the body like I would like to thank you for being there. Thank you your internal organ. Thank you for your being there. I was a career and that kind of love loving kindness energy loving words towards yourself healing happiness because sometime we abandon your body we don't and that's kind of energy of this uh for me I call the de reconciliation speech towards to my heart to my body to my internal organs. So I always knew that I always thank I say to myself thank you for um thank you
for the insight for smiling every day for being consistently every day practice to embrace the body every day to accept the body every day and also thank you for yourself to offer the best version in your life. I always demand myself that you are right now the best version in your life. next day could be even better the best version of your day. So that kind of positive thinking, positive feeling, speaking towards yourself that we need every day. So that is uh the spiritual practice. So that's why I practice every day. And also when you practice to bring back your mind and body as one breathing in put your hand on your toi sometime I have sometime to relax line down to the earth to feel
connected to the earth and I let go I practice to letting go I practice letting go and that's why joy and happiness come very easy suffering release stress release sorrow worries release Um, so that's why more than just be beautiful, be fit just in this practice. But when I practice this chong, I can love my body more. I heal my body more. I bring my mindfulness energy to my body more. Okay? So please uh remember this body is beautiful. This body is belong to you but also belong to your ancestors. Your parents in here, your parents in here, your um your teacher in here, your all spiritual and blood [clears throat] ancestor in here, your descendant also in here. When you know
how to take care this body, you transmit that kind of art to your children. When you can transform and love this body, heal this body, the same time your ancestor in you, the earth in you heal the same time. So that's why the all these elements I bring to my chong practice. So that is beautiful in chong practice more than just exercise. So for me I tell t that uh dear t when I do chong I also invite you to do with me. And one moment I remember t shout like this. When I do my 10 mindful moments I move my hands I feel my ancestor my father moving the hand the same time with me. When I move my hands down, I feel my ancestors, my father breathing hand down together with me. And me, I do the same like that. So I my
father passed away, but he's not passed away. He's still alive in my hands, in my body. So when I practice like that, I feel a lot of healing, a lot of um transformation in me. And every video every uh practice that I practice uh fullfully I sharing this merit to my ancestors to my father to the earth. So you see chong practice is very spiritual very uh mindful very uh the practice of mindfulness the practice of uh healing and transformation. Okay.
