Male Speaker: So practice in standing meditation series to really become still, start with horse first. From standing pose the arms gently float up, fingers towards the sky, palms towards your face, head was bend, shoulders released away from the ears, the shoulders blades will drop down and there is width and breath to the back of the heart. So the shoulder blades moving on lie down but away from each other so you can breathe into the back of your heart as well as from the belly from the legs and from the earth, so the breathe is long and deep kind of head is lifting.
Practice standing still, if you have the energy from your hands slowly releasing your hands down, and clear. We start with the minute as you become more comfortable you can take this pose for longer and longer periods of time as a standing mediation.
The next standing pose is empty stands, starting with your right foot forward and your left foot back. All of the way on the back foot and the ball of the foot on the big toes either foot with the heel laid, the front foot empty, stands is called empty stand because the front leg completely laid kind of the head is lift at the back is straight. Just soft, standing meditation, grounding to the back leg, soft your jaws soft behind your eyes, the back is full, chest is released, will release mindful transition right leg back left leg forward, weight on the back foot.
Empty or laid on the front foot, it's also called empty stands because the pose is empty of any distraction, negativity, fall of potential, full of energy even full of emptiness. To mind wonders come back to the breath. Dissolving tension like eyes, dissolves to water, water dissolves to either steam. Allow the tension to fall the way. Slowly release back to standing pose settling in, settling down and clearing.
Next standing meditation is called hawk. And it's a fun meditation very good for tuning inward. So we step of feet together and your knees soft just half angle just half center, tailbone drops, chin drops, cross your left hand over your right through wrists, soft fists that is spiral to the legs, so the knees was spiral to your left, tailbone down. Inner thighs squeezed together, ankles together, big toes together. Turn your attention inward, suppose I bring one and release kind of the head lift to take you out of the pose.
Changing sides right and left foot feet together, knees together, thighs together, tailbone down, right hand over left of the wrists soft fits, so gentle spiral on the body, chin drops, like a hawk folding it swings perched gently on a numb. Hawks have great vision, as practice will allow you to have a great innovations, great inside helps to develop into vision. Withdraw your senses, turn in mode and release, stepping out the arms open and gather and clear.
And one more clearing, so if it's any tension you have to released can release it now. Now the energy to flow freely and smoothly throughout the body from head to toe, hands move down to the face through the chest, all the way down.
Next exercise is called gathering it's essentially the same gesture with the different intention. Intention now is to gather as must life for this much tree as much radiant as you can and stored in your body. Bringing it into the crown of the head through your face, in to every cell in your body, gather energy, stored in your cells as if we have more for your life. More energy, more radiants, looking through the practice with sealing the arms come up and you seal the practice allow to become complete so the energy around your body radiant opening unified, hands fall sealing and completing the standing practice.
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