Male: In seated relaxed stillness let your palms rest gently on you knees. Ankles can be crossed, feet relaxed, slowly rounding back, exhaling, and making the chin drop towards the chest. Breathing is easy you open up through the back relaxing the lower back, middle back, upper back, shoulders, and neck slowly coming up bending at the elbows feeling the length of the spine, placing your hands one at a time behind you. Using back into the elbows slowly lifting the sternum or breast bone up toward the sky letting your head gently come back naturally. Feel the beauty of the arch as you breathe.
Opening through the chest and heart, inviting in all kinds of internal self love and acceptance, and opening up for your day using slowly back. Feel the body gently moving to the torso going into a gentle side stretch letting the energy come up through the body and out through the arm. Stay relaxed with the shoulders, head, and neck. Easing back relaxing the hand down, switching sides, and slowly moving through the body is not just about the arm. Inhaling, exhaling slowly out. Feeling the stretch to the side and relax your head and neck using back. Chi energy or life force moving through the body all the time, hands return to the knees and you can focus your eyes down in a 45 degree angle or you can close your eyes sitting straight and tall breathing.
Feel the length of the spine without effort, energy shifting lower into the body. Feel the massage of the knees as you move your hands a little bit on the knees, breathing and relaxing inside just focusing internally feeling your body and all of its beauty centering your thoughts you goals and clearing your mind of any distractions. Imagine a beautiful tree moving in the breeze slowly as you allow your body to go from side to side. Visualize that tree. It can be a tree from your childhood, a neighborhood tree, one it is in your yard right now; you pick, it is your tree of life. Feel the breeze. The trunk of your body becomes the trunk of the tree.
As you go with the flow literally and figuratively, fold them back side to side all around just feel the breeze from all angles noticing he quality of trees a stiff and rigid tree will break under pressure, a resilient tree can get through anything. Allow that to be a part of your consciousness for the day that you are able to get through anything. Feeling the flow and allowing the body to move. All angles head, neck, shoulders, lower back. Just feel your torso very alive. Feel the centeredness of your legs, feel the sun overhead as your branch is your arms slowly reach up toward the sky just beautifully taking in the sun.
Again, just gently moving with no stress in the shoulders and no anxiety in the heart; complete fluidity through the arms, hands and fingers, and feeling the relationship between the torso, the arms connected to the core of your body to your legs, your feet, feel the openness feeling alive as you reach up toward the sky taking in the sun. Feeling the qualities of a tree and utilizing the sun for new growth opening up relaxing your branches down, hands coming back to the knees. Again, feeling the length of your spine, relax breathing, relaxing of all the joints, visualizing and feeling chi energy or life force moving all through the body that beautiful energy coming back to your hands back into your knees as you slowly round back.
Again, just gently move through the body, feeling your back as you move side to side feeling a nice stretch to the back. Tai chi is movement and our meditation can be moving as well staying centered feeling the flow, excellent. Hands braced on the knees a little bit as you stall again. Really breathing and relaxing letting go of any anxiety and focusing inside on your thoughts, your dreams, and the beautiful way you are going to get through your day. Obstacles are merely learning processes. Any perceived conflict visualize, breathe into it, face the fear, and exhale and let go knowing that it is all going to work out for the best.
Energy is relaxed at the don tien below your navel so Tai chi energy storage vessel. Visualize and feel the power from your center flowing all through your body kind of like beautiful bubbling well spring warmth emanating from your center to all parts of your body. Energizing maybe a sense of wonderful anticipation of the day and allowing you to stay in the moment and really feel its situation not shifting ahead with expectation. Expectation often creates anxiety and attachment to outcome. So just breathe letting the universe surprise you today.
Energy wonderfully moving to the body like steam. Feel the expansion of your spine, head and neck relaxed, shoulders relaxed. Imagine the power in your leg base starting to energize breathing is easy and relaxed. Move till your arms gently moving palms up in toward the body inhaling as you bring the arms up exhaling as you expand open so from the seated position feel the connection at the don tien moving up through the body as you inhale. Exhaling, relaxing into the body as the arms expand upward generating beautiful chi energy and life force coming up to the body from the earth centering at the don tien and out to the arms hands and fingers the hands relaxed down. Legs unfold placing your feet flat on the ground. Hands and chest below the knees at the top of the shins as you link them upward again and then rounding back with gravity symbolizing the trust you have in natural force yielding to gravity allowing gravity to work with you opening your eyes lifting up slowly feel the length crossing over and one hand back behind you.
Exhale and relax back with an angle back stretch opening up through the shoulder, beautiful, coming up slowly and switching arms. So feel that angled stretch inhaling and exhaling as you relax back opening up through the back of the shoulder and through the back easing up. Soles of the feet together or crossed the ankles sitting tall and to yoga diamond and then again easing back rounding through the back. You want to feel that mobility all through the back all the time releasing any stagnation opening to the inner thighs and arching back gently lifting the sternum and breast bone up toward the sky breathing and opening the chest relaxing through the elbows and shoulders coming forwards crossing at the ankles energy return through the palms back at the knees.
Head slowly circles around easing forward. Again trusting gravity, let your head go back side and forward. Feel the fluidity of the whole body even as your neck moves. Gently switching direction slowly around easing forward, back around, just take your time. No hurry. Feel the natural stretch of the neck and shoulders. Hands behind the head opening up through the chest and again just stretching through the chest opening up for your day, hands relaxed out and arms extend. Great job.
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