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So, good morning, dear everyone. Welcome back to Qigong meditation channel again. So, this morning we have about 5 minutes to practice uh Qigong breathing. So, we can practice belly breathing to help you to calm your body and to relax and calm your mind, okay? [snorts] So, you extend the two legs. Relax on the earth. And then you can put two palms together on your lower abdomen. You may close our eyes and feel your breathing from the lower abdomen. Breathing in, the lower abdomen rising. Breathing out, the abdomen is falling and you bring all attention back to your lower abdomen, your Dantian area.
Feel the rising of the lower abdomen when you breathe in. Feel the falling of the lower abdomen when you breathe out. And you just relax the body. Center of self with your breathing in and out. Feel your two feet on the ground. Relaxed and solid. You breathe through your nose. And feel naturally the air coming in your nose. And the air come out through your nose. And then continue open your palms. Breathe in deep. Open up. Breathe out. Bring your hands back. And you bring your mind back to the body in the present moment. Continue in.
Feel your two palms. Deep. Out. Aware of your arms. Aware of your in breath and out breath. In. You are present for yourself. You are here for yourself. In. You can stop. And you put your palms in front of your lower abdomen. Allow yourself to rest. Be concentrated on the earth, your two feet. Feel your lower abdomen. And then left palm on your lower abdomen. And then in the back of your right hand touch your lower back, okay? And breathe in, you move to the right.
Look the other side. Breathe out. Come back. In. Look to the left, the other side. Continue to the right. In. [snorts] Out. You feel your lower back. You feel your tummy, your lower abdomen. In. Left. Out. You lose your two legs. Let's repeat. In. Feel calm and at ease. Out. Feel sensation of your lower abdomen and your back, okay? Out. And now your two palms open again.
[snorts] Exhale. Bring your mind back to the body. And then you uh put your right palm on your heart and left palm on your lower abdomen. You may close your eyes. And you feel your heart and your lungs. You bring warmness and peacefulness to your body. You feel your breathing from your lower abdomen. Out. You feel your whole body alive. Feel grateful to your life. Grateful to your body. And smile to yourself. You feel connected to Mother Earth by your two feet.
Feel sunshine on your face. I feel sunshine on my face, so warm. The warmness penetrate into my body. I feel connected to the earth and space. And I feel alive. Feel free in the present moment. I smile to my body. At the same time I smile to the earth. The earth inside of me and the earth outside of me. I feel ancestors in my body. I feel grateful to them. Spiritual [snorts] ancestors and blood ancestors. They are breathing in, breathing out with me in this moment. And I feel grateful to them.
Breathing. [snorts] Out. And I feel so wonderful. Smile to myself. I smile to my ancestors in myself. And then you can offer a great big smile to your own self. Thank you for showing up. Thank you for being there. Okay. So, dear friends, thank you so much for joining us today. Very short 5 or 10 minutes to practice breathing together. Qigong [snorts] breathing. So, hopefully you enjoy it. I'll see you in the next uh video.
