Lesson 2

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Smiling from the Heart

Take a moment to acknowledge yourself, also to set your intention for your practice:  be open-minded with yourself, drop all expectations from your practice and don’t judge how you are doing it.

"   Our bodies love flow & movement and respond in kind when used in this way.​​

   When we stretch or dance, our bodies adjust, realign and start to become fluid with the rhythm of life. Our mood lifts and we feel more connected with the world around us. If you are feeling stuck, ready to release old energy, or eager to feel more alive, try moving your body. By giving your muscles a chance to do what they were created for, you may find that all areas of your body and your life benefit as well.  "​​

~ Madisyn Taylor ~

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You can evolve your Physical body to Reflect the Beauty and Perfection of Who You Truly Are.


    This Program gives you the tools to maintain a healthy mobile body for a lifetime!  As with any movement regimen, CONSISTENCY IS KEY!  

This section deals with using Yoga & Qi Gong to enhance your WellBeing Process and is part of  The Journeys of Life/ Les Voyages de La Vie Total Transformation Program.     True Health, WellBeing & Fitness is a lifelong commitment. You have to follow and practice a sustainable training plan, as well as change your ideas about food.   This Program advocates and incorporates a simple-yet-effective Training protocol you can start doing immediately and use forever.


If you want to consistently enjoy the benefits of movement, then you need to take the steps necessary to make it a habit.  

Routine Practice Program Outline

Ways to use this Program:

  • Practice one entire Lesson for at least a Week .

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.

Step 1 Opening Sequence

- Find Your Centre

- Smile from the Heart

- Breathing Practice

- Creating a Qi Ball

- Warm-Up Practice

Step 2  Dynamic 


- Generate Energy Flow

- Learn Yoga Poses

- Learn Qi Gong Movements

Step 3 Energy Flowing

-  Circulate Qi

- Yoga Flow Practice

Qi Gong Flow Practice

Step 4 Convergence

- Come to Stillness

- Flow Stillness

Step 5 Closing

- Nourishing Qi

- Wash Your Face

- Bang Heavenly Drums

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!

Warm Up

  1.  Creating a Qi Ball - Review

  2.  Exercising the Dantien - Review

  3.  Inner Smile Energy Practice

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

Tina Faulkner Elders

Exercising the Dantian

Robert Peng ~

Pls Note, this is just a sample video.

You can purchase the complete Course on Udemy / Sounds True

Inner Smile/ Smiling from the Heart

Lee Holden

When you do Smiling from the Heart "correctly", you feel it throughout the whole of your body, it’s an expansive feeling like your body is being flooded with joy and peace.


Find what works for you.


    Inner Smile Energy Practice/ Meditation is an amazingly simple and powerful practise that will literally change your body, mind, spirit and life. It is an old, practice for inner alchemy - to transform low-vibrational energy into a flowing, healing higher vibrational, finer frequency energy.

Low vibrational energy, when in excess, stuck, or stagnant, negatively affects our Qi, or Life Force Energy, and may contribute to dis-ease & ailments. The "Inner Smile", with its energy of love and joy, can transform energy in the entire body.


~   We now know Epigenetics &  neuroscientific research, that the act of smiling activates neurotransmitters (chemical signals in the brain) that help to counteract stress.

~     Smiling triggers the release of the so-called “feel good” neurotransmitters (dopamine, endorphins, and serotonin), which not only makes us feel good but also can positively affect heart rate and blood pressure. 

~     Endorphins are powerful natural pain relievers, and serotonin is a natural antidepressant. 

A smile can literally change our energy.


When practising the "Inner Smile" Meditation practice, we open & activate the heart-mind centre, ( see my Article: Science of the Heart) which emits electromagnetic energy that changes according to our present emotions.


~   We use our intention & visualization to capture the essence or energy of a smile and bring it into the body. The eyes, including the inner eye we use to visualize, are connected to all the organs and glands by way of the autonomic nervous system, which regulates their actions.

~    With focused attention we move the inner smile energy through the body and do our transforming with the help of each organ’s natural virtues. ~    You can add visualizing using colour, body sensations, and your breath.


Simple but powerful, this technique is natural, easy to do, and so very, very effective. You get to know and heal your body in a friendly, supportive, and loving way.


Don’t think about it, just do it:

Smile from your heart!

Dynamic Movement

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  • Generate an Energy Flow

  • Correct Form 

  • Correct breathing

Learn Yoga

  1. Standing Half Forward Bend

Qi Gong Essentials

  1. Activating MidBrow, MidChest & ​Midriff Points

Qi Gong: Luohan's 18

  1. Lifting the Sky - Review

  2. Shooting Arrows

Learning Yoga Poses

Standing Half Forward Bend / Arda Uttanasana

     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.

Luohan's 18

# 1:  Lifting the Sky

Catherine Carrigan

Shooting Arrows

This exercise uses the One Finger Zen hand form. 


The holding of the hands is in the “One-Finger Zen” hand form, which is a typical Shaolin hand form. If you see someone holding the hand in the form of a fist with one finger sticking out, you can reasonably conclude that he has not learnt it in a proper way


Practising Shooting Arrows is an excellent way to massage the Lung and Heart Meridians

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# 2:  Shooting Arrows

~ with Marcus Santer ~

This is just a Sample Video

You can Purchase the Course from Marcus

# 2:  Shooting Arrows

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. Getting Into the Upper Body

Practice Qi Gong Flow

  1. 7 Minutes of Magic

  2. Qi Gong for Beginners

Yoga Flow Practice

Getting Into the Upper Body

Jen Hillman: YogaTX

Qi Gong Flow

7 Minutes of Magic

Lee Holden

Qi Gong for Beginners

Marisa: YoQi


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  • Come to stillness

  • Flowing Stillness


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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

Nourishing Qi

Robert Peng

         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

Lesson Resources

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