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Lesson 4

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Playing Your Edge

1.  Work within your body’s current ability and do your best with each step.  Always listen to what your body is telling you.

​2.  Enter your daily practice with a Quiet state of mind.

3.  Smile from your heart... Don't try and overthink this - JUST DO IT!

4.    Use the Movements to generate a Flow of Energy.

-    Then Let Go and Do Nothing. Let your Qi do the work of flowing to any areas of low energy (blockages) in the meridians and removing the blockages.​

5.    Enter Cosmic Balance. Enter into the silence.  Standing mediation / Standing Zen.

-      Clear your mind of all thoughts - Be Still.

6.    Completion Time.

-    Ground yourself into the Physical Realm/ Reality before leaving your Practice Space.

-    Drink Water.​

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"Your life is a sacred journey.

 

    It is about change, growth, discovery, movement, transformation, continuously expanding your vision of what is possible, stretching your soul, learning to see clearly & deeply, listening to your intuition, taking courageous challenges at every step along the way.

 

     You are on the path... exactly where you are meant to be right now... And from here, you can only go forward, shaping your life story into a magnificent tale of triumph, of healing, of courage, of beauty, of wisdom, of power, of dignity, and of love." 

 

 

~ by Caroline Adams ~

Routine Practice Program Outline

Ways to use this Program:

  • Practice one entire Lesson for at least a week or as Long as You Need!

​

To get the benefits from your Qi Gong practice, it is necessary to develop and follow the following set of skills in the correct Sequence of Movements/ non-movement. Don't worry about every detail of this Process right now, we will Establish this Routine in the Weeks & Months to come so that it becomes Naturally, Effortlessly Flowing for you.

Opening Sequence

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  • Stand upright in a relaxing way

  • Find your centre

  • Make sure to have an Absence of unnecessary tension

  • Qi Gong state of mind. We will learn about this more in later Lessons

  • Smile from the heart!

​

Always Start your Routine  in Wuji Stance:

-  Stand with feet shoulder-width apart

-  Arms hang down

-  Palms face into thighs

-  Slightly tuck in the chin

-  Relax the whole body

-  Knees slightly bent

-  Clear the mind

-  Remain in this posture for a few minutes

​

Warm-Up Practice

​

Warming up your body is very important. It helps to get centred in your body, & prevents injury. 

  1.  Creating a Qi Ball - Review

  2.  Shoulder Rolls - Review

  3.  5 Minute Breathing Flow

  4.  Inner Smile Energy Practice

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Warm-Up Practice

Creating a Qi Ball

Robert Peng ~

Pls Note, this is just a sample video.

You can purchase the complete Course on Udemy / Sounds True

Shoulder Rolls

Tina Faulkner Elders

5 Min Breathing Flow

Kseny

Inner Smile/ Smiling from the Heart

Lee Holden

Dynamic Movement

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  • Generate an Energy Flow

  • Correct Form 

  • Correct breathing

​

Learn Yoga

  1. Standing Half Forward Bend / Arda Uttanasana

  2. Standing Forward Bend / Uttanasana

​

Qi Gong Essentials

  1. Hologram Palm Empowerments​: Upper Dantian, Middle Dantian, Lower Dantian & Central Meridian Empowerment ( by Robert Peng )

​

Qi Gong: Luohan's 18

  1. Lifting the Sky - Review

  2. Shooting Arrows - Review

Learning the Yoga Poses

Standing Half Forward Bend / Arda Uttanasana

Standing Forward Bend /  Uttanasana

Adriene

     Standing Half Forward Bend Yoga Pose is a standing, forward bend pose that targets the hamstrings and is ideal for yogis and yoginis at a beginner to intermediate level.

     Standing Forward Bend Yoga Pose is a standing, forward bend pose that targets the hamstrings and is ideal for yogis and yoginis at an intermediate level.

Qi Gong Essentials

Hologram Palm Empowerment of the Middle Dantian 

Robert Peng ~

Pls Note, this is just a sample video.

You can purchase the complete Course on Udemy / Sounds True

Hologram Palm Empowerment of the Central Meridian

Robert Peng ~

Pls Note, this is just a sample video.

You can purchase the complete Course on Udemy / Sounds True

Luohan's 18

# 1:  Lifting the Sky

Catherine Carrigan

# 2:  Shooting Arrows

Fully Alive

Energy Flowing

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  • Circulate energy / Qi

  • Flowing Breeze, Swaying Willow

  • Experience Your Energy Flowing

  • Conscious flow appropriate to the outcome

​

Practice Yoga Flow

  1. Beginner Flexibility​

  2. Gentle & Energizing Morning Stretches

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Practice Qi Gong Flow

  1. 10 Minutes Morning Practice

  2. Qi Gong for Vitality: Opening Door of Life

Yoga Flow Practice

Beginner Flexibility

Melissa: YogaTX

Gentle & Energizing Morning Stretch

Cole Chance: YogaTX

Qi Gong Flow

10 Minutes Morning Practice

Lee Holden

Qi Gong for Vitality: Opening Door of Life

Marissa: YoQi

Convergence

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  • Come to Stillness

​

  • Flow Stillness

Closing

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         Nourishing Qi

 

-  Our bodies instinctually know how to balance, heal & express the principles of rest, reflection, conserving and storage.

-  After playing with your Energy, it is JUST as Important to NOURISH your Flow of Energy. 

-  To Nourish Qi after your Practice is so simple: Breathe. DO NOTHING !

 

​-  During the Day you can Nourish Your Qi by:

  • Slowing down.  Spent plenty of time in self-reflection.  Make quiet time for reading, writing, meditating and other “Soul” nourishing activities.

  • Eat nourish, fresh foods of the season.

  • Nourish your body cells well with plenty of Natural Spring Water. 

  • Keep warm in Winter. Cool Down in Summer. Chinese medicine says that the neck and shoulder areas contain the “Wind” points through which pathogens can enter.  Keep these areas protected.  Wear a scarf in Winter and keep your neck covered. Wear a hat in Summer.

  • Get Enough Sleep

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  • Rub your Hands

  • Warm your Eyes

  • Pat Eyes Open

  • Wash your Face

  • Comb your Hair

  • Point Massage

  • 24 Heavenly Drums

  • Nourishing Qi

Lesson Resources

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Print the Page out for you to Follow your Progress through this Lesson

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