leaders resource booklet · 2 copyright 2012 kathy levac rn ms mqt health and wellness enterprises...

Copyright 2012 Kathy Levac RN MS MQT Health and Wellness Enterprises LLC

Leaders Resource Booklet

for Leading the Tai chi Qigong Wellness Exercises

Health and Wellness Enterprises LLC



for Leading the Tai chi Qigong Wellness Exercises

Copyright 2012

Kathy Levac RN MS MQT

Health and Wellness Enterprises LLC

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Leaders Resource

for Leading the Tai chi Qigong

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Contents

Movement Exercises .............................................................................................................................................4

Warm up Exercises .............................................................................................................................................4

Vitality Qigong ......................................................................................................................................................5

Inner Balance Qigong Exercises .......................................................................................................................6

Strengthen Legs (sitting).....................................................................................................................................8

Mini Tai Chi Qigong .............................................................................................................................................9

Tai Chi Movements (Tai chi qigong) .............................................................................................................. 11

Tai Chi Walking ................................................................................................................................................. 14

Purging Exercise ............................................................................................................................................... 14

Closing Exercises ............................................................................................................................................. 15

Abdominal Breathing ........................................................................................................................................ 16

Breathing Exercises.......................................................................................................................................... 17

The Remembering Breath ........................................................................................................................... 17

Walking and Breathing Exercise................................................................................................................. 17

Gathering Breath ........................................................................................................................................... 17

Focus and Performance Improvement Exercises ........................................................................................ 18

Three Deep Breaths and Move .................................................................................................................. 18

Lie Detector Principle ................................................................................................................................... 18

Past and Future Exercise ............................................................................................................................ 18

Focusing the Mind With 1-10 Counting ..................................................................................................... 18

Counting the Breath ...................................................................................................................................... 19

Emotional Release Techniques ...................................................................................................................... 19

Lazy Monkey and Sigh of Relief ................................................................................................................. 19

Trauma Release – 3 Deep Breaths and Move Body ............................................................................... 19

Forgiveness ................................................................................................................................................... 20

Unpacking Your Day Exercise .................................................................................................................... 21

Breathing Healing Light Exercise ............................................................................................................... 22

Laughter ......................................................................................................................................................... 22

Toning ............................................................................................................................................................. 22

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Self Massage ..................................................................................................................................................... 24

Pat the Body .................................................................................................................................................. 24

Rub Hands, Feet and Ears .......................................................................................................................... 24

Massage the Belly: Push and Rub the Belly ............................................................................................. 26

Meditation ........................................................................................................................................................... 27

Relax the Body Progressive Relaxation (Body Calming Meditation) .................................................... 27

Follow the Breath (Mind Calming Meditation) .......................................................................................... 29

Gathering the Senses Guided Visualization ............................................................................................. 30

Quiet Time...................................................................................................................................................... 31

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Movement Exercises Always stay in the comfort zone. Move slowly and smoothing. Breathe deeply.

Always start in a natural standing/sitting position with whole body relaxed. Feet should be slightly wider than shoulder distance apart. Keep your back straight and relax your shoulders and neck, keeping your head in an upright natural position. Exercises can be done sitting or standing.

Three Intentful corrections: good posture, belly breathing, and bring focus (into present moment, more internal)

Warm up Exercises 1 – Pat the Body

• Pat body – use loose fists and gently tap the kidneys and low back area. • Pat with palms down back of legs, up front of legs, and groin area. Pause. Take

three deep breaths. • Pat body -up side, armpit, heart point in arm pit, down front of arm and up back of

arm. Pat the shoulder area (hold elbow for more stretch in opposite shoulder). Pat across the chest, and down the front of the body.

• Pause, breathe deeply. Repeat to the other side

2 – Bouncing – whole body vibration to reduce stuckness in the body. • bounce by coming up on the toes and dropping down on your heels. Adjust vibration

with how high come up and how hard fall. (60 seconds)

3 – Reach and Stretch: Hold the Moon, Reach for the Stars • Begin with one hand palm up at the navel. Raise that hand , turn outward at heart and

raise up over head. Hold at top. (hold the moon) • Bend to the opposite side with arm over the head palm down. (reach for the stars) • Come back to center and hold at top with palm up again (hold the moon) • Bring arm down the outside side with wrist at 90°. • Breathe in on way up, hold at top, breathe out on way down. • Alternate sides, repeat a total of three times.

4 – Twisting - turn at waist with natural swing. Keep hips set to increase twist in waist.

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5 – Lazy Monkey Wakes Up • Bend forward at the waist and hang allowing weight of head to stretch neck gently

and weight of arms to stretch shoulders gently, shake if desired. • Heart healing sounds - Ha x3, • Come up slowly with bent knees, back of hands together, bend backward slightly

with arms open above head, and make a big sigh of relief (ah). • move however you need to move. • Repeat two to three times. • Consider not bending as far forward or limiting repetitions if have uncontrolled high

blood pressure (e.g. blood rushes to head).

Vitality Qigong

1- FLOATING ARMS – Increase oxygen & nutrients in circulation (relaxation response), lower BP, circulate lymph

• Inhale and bring arms up in front to shoulder height, weight shifts on balls of feet, palms up

• Exhale and float arms down

2 – TREE: BENDING LEFT & RIGHT - Muscles of spine & side to side flexibility, massage intervertebral discs toward center “fluff” pillow”

• Stretch side arm up and over head with other arm relaxed at side • Breathe out as bend down, Breathe in as straighten up. Repeat to other side

3 - SEED – FLOWER: Bending Front & Back - Pump lymph especially in breast, lungs strengthened, rib cage flexibility, flex spine & discs

• stretch arms upward (rotate out at face), hands up above head, palms up & open, look up (release) as breath in

• Pull down & in with clenched fists, squish breasts, head down, elbows bent 90 degrees, contract all muscles & perineum (tighten) as breath out

4 - SKY: Reach Upward, Stretch Outward - Increase lungs, work lower leg muscles & lymph, breath circulates lymph

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• Gently lace fingers, stretch arms upward (rotate out at face) as breath in • Hold with arms up above head and rock up on toes (hold breath) • Arms out and down sides with wrist at 90 degrees as breath out

5 - MOVING FROM INSIDE: Spontaneous Qigong “Dancing in Chaos”- Releases emotional stress and tension, pent up energies, releases connective tissue of body

• Follow inner guidance: Wriggle, bounce, flow, massage, stand, make sounds,

Inner Balance Qigong Exercises

1 - Holding the Dantien – connects palms and lower dantien. (optional)

• Stand with feet shoulder distance apart (horse stance). Men place left hand on the dantien and right hand over left. Women place palm of right hand on lower dantien just below navel, and left hand over right.

• Relax whole body and lightly concentrate thoughts on your navel area (dantien). • Slowly bend your knees and breathe out, keeping your back straight. Slowly straighten

your legs and breathe in.

2 - UP & DOWN: Dantien Up and Down – good for lungs and stimulates dantien energy (Qi) (optional)

• Separate hands so palms face upward and the fingertips point towards each other (with hands level with the navel/dantien.)

• Slowly raise your hands from the dantien to the chest and breathe in. • Turn palms down so the thumb of the hand faces the chest and lower your hands

back to the dantien while breathing out and bending your knees.

3 -. OUT & IN: Opening and Closing the Dantien - stimulates the dantien. (optional) • Stand naturally with hands facing the dantien as if you were holding a small ball. • Turn your palms out (thumbs pointing down) and push your hands forward and

out while breathing in. • Then turn your palms in and bring your hands back in towards the dantien as if

you were squeezing the Qi into the dantien, while bending your legs and breathing out.

(Hips and Shoulders only Version Starts here)

4 - SIDE TO SIDE: Turning head and twisting tail – good for kidneys and helps lose weight.

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• Breathe in on either side and out on opposite side. • Lean to one side and gently push the opposite hip out to the other side and raise

that side arm up to shoulder height. Then flow to the opposite direction - moving side to side to stretch out the hips.

5- BEAR: Big Bear Stretches – rotates spine, neck & shoulders, massages internal organs (focuses on heart & stomach).

• Open your chest and lift up your shoulders while breathing in. • Roll your shoulders forward and down while closing your chest, bending your neck,

back and knees, and breathing out. Repeat.

6 - Peeping Monkey – strengthens spine, cures backache, stimulates the energy channel along spine.

• Begin by leaning to the left, bending your right leg and relaxing your left leg (put weight on right leg). Raise your right arm with your fingers touching the the back of the neck; bring the left hand to the back so the left back of the hand touches the Mingmen point of your lower back. Repeat for other side by moving slowly to switch the arms.

• Monkey Walk - strengthens spine, shoulders and neck, and brings energy to heart

lungs, kidney & spleen. (Optional) • Lift your right hand and touch the back of your neck lightly with the fingers of the

right hand. At the same time, step forward with your left leg, placing the foot lightly on to the outside edge so as to open the sole. Your left hand should move to your back and the back of the hand touches the Mingmen point of the low back. Then close your left sole and shift your weight to your left leg allowing it to bend at the knee. Relax both hands and drop them to your sides. Then repeat to the opposite side. Try to walk in a circle.

7 -BIRD: Giant bird (Roc) extends its wings – strengthen heart & lungs, lifts depression.

• Raise arms out to the side with the palms facing forward. • Lean forward and close your arms until the hands cross (either hand on top - rest

in nest). Use the hips to move the body forward and backward. • Lean back (not too far) bend your knees and open your chest and arms. (soar in

the sky).

8 -SKY: Supporting the Sky – good for lungs and breathing, and back, lifts the mood. • Hold your hands in front of your navel/dantien so the palms face up and the

fingers point to each other. • Raise your hands up past the front of your chest so that the palms face the body

and breathe in.

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• As your hands come up, keep the back straight and when the hands reach the face roll your hands over so the palms face upward and stretch your arms up. Pause slightly at the top.

• Open your arms out to the sides, palms down, and lower them while bending the knees and breathing out. Keep the back straight until the hands are in the starting position. May keep the wrist bent and palms facing outward as come down to get a better stretch in wrist and stimulate beneficial acupressure points on wrist .

9 -BEAUTIFUL WOMAN / HANDSOME MAN TURN THEIR WAIST – helps back and kidney.

• Put your hands on your back over your kidneys as if you were holding them (palms in). Keeping your legs straight, rotate your waist six times in a clockwise direction and breathe naturally. Then rotate your waist six times in the other direction (counter clockwise).

10 -WALKING ON CLOUDS - good for arthritis and circulation

• Lift left arm and right leg slightly bending your standing leg, relaxing right arm. Lightly step forward with your right leg; keep your left palm open and press down and breathe out.

• Then lift your right arm and left leg and breathe in. Continue walking slowly. (move slowly to put foot down lightly)

• Can walk in place or move forward as a walk based on space.

Strengthen Legs (sitting)

1 - Walk on Clouds sitting – strengthen legs - especially hamstrings on the back of the leg and lower leg and foot slowly, and quads (quadriceps) on the front of the leg as raise leg and foot up slowly.

• Sitting up straight (not rocking back), raise and lower the leg and foot in a marching motion. Repeat to the other side. Alternate sides.

• Move slowly to really work the muscles, especially on the way down.

2 – Kick the Ball – stretch hamstring and calf muscles on the back of the leg. • Sitting up straight, and kick one leg out in front of you like kicking a ball. Feel the stretch

on the back of the leg and hold slightly before returning the leg in slowly. Repeat of the other side. Alternate sides.

• Move slowly to work the muscles – stretch out as far as comfortable. Notice improvements over time.

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3 – Play with a ball with the foot - Tendon stretch ing – stretch the tendons in the foot and ankle (hands and wrists optional). Can also be used as a warm up, but best in the middle of session when muscles are warm.

• Holding the foot out fully extended, point toes outward and then flex the foot in multiple times. Can also move the hands in the same motion to stretch the tendons in the wrist. Repeat 5-6 times.

• Move the foot side to side so the sole/bottom of the foot faces in and up (supinate) and then faces down and out (pronate). Do the same movements with the wrists turning the palm upward (supinate) and palm down (pronate). Repeat 5-6 times.

• Turn the ankle (and wrist) slowly in a circle one direction 5-6 times and then in the other direction 5-6 times.

4- Do The Charleston – moving legs in and out – abduction and adduction to strengthen the hips and thighs (optional). People with hip replacements should follow their doctor’s advice. May use the hands to create resistance to push against to increase strengthening. Hip strength is important for maintaining mobility so legs do not bow/cave in when walk.

• With the feet still on the ground in front of you, open the knees out as wide as comfortable. Then bring the knees back together. Can use hands on knees like the Charleston dance. Repeat as desired.

• Do not do if feels uncomfortable or if have medical restrictions. May use the hands to create resistance to push against as open and close.

Mini Tai Chi Qigong Standing: Shifting weight side to side. Small, subtle movement is more traditional tai chi, more shifting of weight side to side can improve balance, and bone and muscle strength. Sitting: twist at the waist and reach across the body.

1. Tai chi start:

• Raise arms to shoulder length with arms out straight in front, palms down and breathe in. Slowly lower hand until they are level with your waist while bending your knees and breathing out.

• Then raise your arms again while straightening your legs and breathing in.

2- TOSSING THE BALL - Lifting up the ball - good for spirit, blood pressure and mind balance

Turn to left and shift weight onto the left leg (right heel lifts off the ground). Raise your right arm and lift palm up as if gently lifting a balloon. Look at the right hand and raise the right arm above the shoulder, while the left arm moves behind you and to the left with palm facing the buttocks. Then turn the right palm over and lower hand while shifting the weight to the other hand and lifting the left hand.

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3- HIDE & SEEK WITH MOON -Turning the body to look at the moon - strengthens kidney & stomach, improves circulation, and lose weight. (note the body will turn 135 degrees). Breathe in on one side and out on the other. Turn to the left and shift weight onto the left left (right heel lifts off the ground). Raise both arms to the left and side (look in that direction). Sweep both arms down in front of you while bending knees and shifting weight to the right leg. Continue swinging until you end in the same position on the right. 4- PATTY CAKE - Turning the waist to pushing palm - strengthens stomach & kidneys and opens dantien. Bring hands up so they cross in front of the dantien. Turn to the left and bring the left hand back to waist at belt level and push right hand out in front at chest level. Look at right hand. Bring hands back to starting position and repeat to the right.

Standing: Shifting weight front to back. Sitting: bend forward and back working abdominal muscles.

5 -WAVE ROLLS IN - Pushing the wave - good for lungs, stomach and knees Stand in bow stance (back foot at 45 degrees, front foot straight) and lift both arms to shoulder height with weight on back leg. Bring hands into chest with palms facing down while breathing in. sink down and move weight forward with palms pushing forwards at same time -- shift weight to front leg and straighten it (back leg goes up on toes) and breath out. Then pulls arms in palms down while breathing in and shifting weight onto back leg and then sink down. Do 6 times and then switch legs & repeat. 6 -FLYING PIGEON - - good for lungs, shoulders and circulation Start in bow stance and open arms out to the sides with palms facing forward. Weight is on back leg and toes of front foot rise off ground (look forwards and breath in). Shift weight forward and close arms in front while shifting weight onto front leg and breathing out (bring palms together). Repeat 5 times and then change legs. 7 -TOUCH SEA, LOOK AT SKY - flexibility of back and good circulation (also prevents headaches by opening top of head) From bow stance open arms out to the side with palms forward, transfer weight to back foot and breathe in. ten shift weight to front leg and lean forwards and down to have hands closed across from knees. Repeat 6 times and then change feet.

8 - MARCHING / WALKING ON CLOUDS - good for arthritis and circulation

Lift left arm and right leg slightly bending your standing leg, relaxing right arm. Lightly step forward with your right leg; keep your left palm open and press down and breathe out. Then lift your right arm and left leg and breathe in. Continue walking slowly.

9 - Tai chi Close – same movement as tai chi start with the intention to bring energy back into the navel center (lower dan tien)

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Tai Chi Movements (Tai chi qigong) A series of movements taken from Tai Chi martial arts.

2. Tai chi start:

Raise arms to shoulder length with arms out straight in front, palms down and breathe in. Slowly lower hand until they are level with your waist while bending your knees and breathing out. Then raise your arms again while straightening your legs and breathing in.

3. Opening the chest (curtains) - Strengthen heart & lungs and reduce depression Raise arms to shoulder height with arms straight out in front, palms down, and breathe in. Keeping joints relaxed, turns hands so that your palms face your chest and then open your arms out to the side while breathing out. Bring your arms back together so that the hands are shoulder width apart with palms facing each other and breathe in. Then turn palms face down and slowly lower your hands until they are at the level of the waist while bending your knees and breathing out. Repeat from the beginning, by raising arms and straightening your legs while breathing in.

4. Rainbow Dance (waving ribbons)– strengthens stomach and lose weight, clears headaches. Stand with feet slightly wider than shoulders. Lean to the left and bend your right leg. Raise your left arm to shoulder level and look at your left hand while raising your right hand above your head so that the palm’s Laogong point faces the top of your head (Baihui point). Then lean to the right and bend your left leg. Let your right hand swing down to shoulder height and loot at it while bringing your legt hand up above your head. Then alternate between left and right breathing in on one side and out on the other. Note: the leg that bears the weight is also the side with the arm above the head. The side with the arm out is the side you are bending over toward.)

5. Swimming: Rolling the arms – improve shoulder and neck flexibility, and lose weight.

Good for heart & lungs as hand passes by. Good for reducing stress and panic. Keep your feet still and raise your arms to shoulder height with right arm forward and left arm pointing backward with both palms up. Look at your left hand behind you. Bring your left hand up towards you and turn your body to face the front. Bring both hands towards you so that the left hand with palm down passes just above your left ear can comes to center at the chest while your right hand drops slightly and come to the center of your chest (The left hand passes over right hand just in front of your chest). Then turn to the right and push your left hand forward. Turn your right hand palm down and push your hand to the back. As your right arm begins to extend, turn both palms so that they face up. Repeat to the right side.

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6. Separating the clouds – stimulates energy channels on the center front of the body to open chest, strengthen lungs, and clear blockages from head. Slightly bend knees and hold hands in front of dantien with one hand covering the other (bottom hand: left – men, right – women) and straight back. Raise hands in front of your body until your palms are above your head and begin to straighten legs and breathe in. While bending knees and breathing out, turn your palms away from you and circle straight arms down the sides and finish in the front where they started.

7. Rowing the boat in the middle of the lake – good for backache, tiredness & kidney.

Turn arms slightly back and up to open chest while breathing in. With arms out, bend forward from the waist (keeping back straight) and continue circling arms forward while breathing out. Continue with arm circle back as straighten up and breath in. (e.g. forward arm circles with bending of waist on way down in front)

8. Tossing the Ball: Lifting up the ball - good for spirit, blood pressure and mind balance

Turn to left and shift weight onto the left leg (right heel lifts off the ground). Raise your right arm and lift palm up as if gently lifting a balloon. Look at the right hand and raise the right arm above the shoulder, while the left arm moves behind you and to the left with palm facing the buttocks. Then turn the right palm over and lower hand while shifting the weight to the other hand and lifting the left hand.

9. Hide & Seek: Turning the body to look at the moon - strengthens kidney & stomach, improves circulation, and lose weight. (note the body will turn 135 degrees). Breathe in on one side and out on the other. Turn to the left and shift weight onto the left left (right heel lifts off the ground). Raise both arms to the left and side (look in that direction). Sweep both arms down in front of you while bending knees and shifting weight to the right leg. Continue swinging until you end in the same position on the right.

10. Patty Cake: Turning the waist to pushing palm - strengthens stomach & kidneys and opens dantien. Bring hands up so they cross in front of the dantien. Turn to the left and bring the left hand back to waist at belt level and push right hand out in front at chest level. Look at right hand. Bring hands back to starting position and repeat to the right.

11. Cloud hands: Cloud hands in horse stance - enhance coordination, mind balance, alleviate insomnia & arthritis. – optional due to level of difficulty.

Summary: Hands follow the same circle path but in opposite directions. Shift weight side to side and turn outward. Allow body to pull arm across in front of eyes, other hand follows lower. Movement starts in legs, which turn the body, which turn the arms.

• Begin with body turned to the left and right arm up at shoulder level and left hand at navel level. As the body turns to the right the arms move across the front to the other side. Then switch top and bottom hand (palms can turn to face each other or remain

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facing the body). Repeat by turning back in the other direction. Hands make a circle in opposite directions.

11. Ride Horse: Punching - strengthens internal power and legs (body feels light with strong legs).

• Start at horse stance with fists at waist. Punch forward with wrist rotating, but stop before arm is fully extended. (back straight, shoulders relaxed). Withdraw fist and repeat with other hand.

• Breathe out as hand moves forward in punching motion, and breathe in as hand returns.

12. Flying Wild Goose - strengthens legs and kidneys.

• Look straight ahead and fly like a bird by raising arms, elbows, wrists, fingers to shoulder level while breathing in. Then lower arms while breathing out.

13. Turning in a Wheel: Rotating the wheel in a circle - strengthens and loosens back

• Breathe in as circle up and out as circle down. Keep back straight. Bend over and begin circling from waist toward left. Make a full circle with firm foundation 3 times and then repeat to the right.

14. Pushing the wave - good for lungs, stomach and knees

• Stand in bow stance (back foot at 45 degrees, front foot straight) and lift both arms to shoulder height with weight on back leg. Bring hands into chest with palms facing down while breathing in. Sink down and move weight forward with palms pushing forwards at same time -- shift weight to front leg and straighten it (back leg goes up on toes) and breath out.

• Then pull arms in with palms down while breathing in and shifting weight onto back leg and then sink down. Do 6 times and then switch legs & repeat.

15. Flying Pigeon - good for lungs, shoulders and circulation

• Start in bow stance and open arms out to the sides with palms facing forward. Weight is on back leg and toes of front foot rise off ground (look forwards and breath in).

• Shift weight forward and close arms in front while shifting weight onto front leg and breathing out (bring palms together). Repeat 5 times and then change legs.

16. Touch the sea , Look at the sky - flexibility of back and good circulation (also prevents

headaches by opening top of head) • From bow stance open arms out to the side with palms forward, transfer weight to

back foot and breathe in (look at the sky). • Then shift weight to front leg and lean forwards and down to have hands closed

across from knees (touch the sea). Repeat 6 times and then change feet.

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17. Marching while bouncing a ball - good for brain & test coordination and balance

Marching by lifting same hand and foot. (Thigh up to level and arm to shoulders.) Move smoothly and relaxed. Stay in the same spot. May change to alternate hand and foot, or two times on one side.

18. Tai chi close – same movement as tai chi start with the intention to bring energy back into

the navel center (lower dan tien)

Tai Chi Walking

Start working on feet first. 1. Take step forward so weight is on both legs. 2. Shift weight back onto rear leg and raise toes of front leg, and turn out slightly. 3. Shift weight forward onto front leg. 4. Step forward and through with back leg. 5. Repeat with other leg. Walk as if walking on two rails. Move slowly and deliberately with conscious shifting of weight from back leg to front leg before moving.

Add Arms when comfortable with feet. 1. Push hand – push out with palm like patty cake 2. Pull hand – pull in with wrist with flat hand palm down. 3. Sweep hand – sweep in any direction.

Purging Exercise 1. Tossing The Ball - dispose of stagnant energy (qi). Scatters qi (negative emotions)

• Swing arms to the sides as twist at the waist, pulling energy up from feet and blast out palms – do until clear.

• Breathe in as arms come up to T shape. Breathe out as arms cross body and twist to the side.

• Scatters energy, good for strong emotions like anger and frustration.

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Closing Exercises Balancing Qi (Shou Gong) - ending move to bring Qi back to dantien (calm & relax)

• Hands at dantien with palms facing up. Raise to heart level and raise on toes. Breathe in.

• Turn palms down and drop onto heels and hands sinking down to dantien. Breathe out.

Bringing Down the Heavens

• Inhale as raise arms up sides half way with palms down pulling in energy of earth • Flip palms up and gather heavenly energy as raise arms up until arms above

head, • Pull down middle as exhale filling the body with energy (Taiji pole). • Repeat three times. Can also be used as an opening exercise.

Sources: • Rainbow Sun Qigong DVD by Ellie Drew • The Healer Within by Roger Jahnke • Qigong For Health & Vitality by Michael Tse

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RELAXATION TECHNIQUES

Abdominal Breathing

Belly Breathing

1. Fill balloon in belly:

• Sit up straight with feet on the floor. Notice if your head is forward, tightening your belly. If so, straighten and bring head up and back, slightly tucking the chin. Good posture is important for breathing.

• Breathe in deeply. Imaging filling a balloon in the lower belly area below the navel. The abdominal area is supposed to expand in all directions – out to the sides, the front, the back, and downward into to pelvis area (six directions of breath). Tight muscles prevent that movement in many of us. (belly expands - active step)

• Breathe out by relaxing and allow the diaphragm to push the air out of the body (belly relaxes - passive step).

• Sometimes when we take deep breaths we may begin to feel dizzy (from too much oxygen). Just return to their old breathing pattern and they will become oxygen starved again and feel “normal.” Over time we can change our breathing patterns to a healthier mode.

2. Blow out Candles (use if unable to do belly breathing, e.g. stuck diaphragm)

Purse your lips like you are blowing out a candle and tighten stomach muscles as blow out (active). Then relax abdominal muscles (flatten diaphragm) and allow abdomen to fill (passive). Do very gently and only a few times.

Deep Breathing

Consciously try to breathe deep into the belly and slow our rate of breathing down.

• Sit up straight in your chair with feet flat on the floor. Place hands on the belly if desired. Take a deep slow breath in, pause, and then breathe out slowly. As we slow and calm our breathing, our body and mind naturally calm.

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• Can fill lungs from bottom 1/3 (pelvis to navel), to middle 1/3 (navel to sternum/midchest), to upper 1/3 (midchest and up). And then allow to drain in opposite direction – top to bottom.

• Counting the breaths and also help us relax. “In, out, one; in, out, two; …

Breathing Exercises

The Remembering Breath

• Whenever you remember, take a deep breath. • Start rituals of taking deep breaths when you begin or end an activity, when you walk,

sit down, or before you eat your meal. • As few as 10 deep breaths a day can improve health and energy levels substantially.

Walking and Breathing Exercise

To increase our stamina, we can practice lengthening our breath while coordinating our breath with a leg movement like walking.

• To the count of 3, on the in breath step with the left, right and left foot, then on the out breath step with the right, left, right foot.

• Increase the number count as your comfort zone increases to 5, 7, 9 steps per breath. Remember to stay in your comfort zone.

Gathering Breath

The gathering breath is a breathing technique that includes visualization.

• Take deep breaths and gather with your arms with a scooping motion that then bathes the body down the front.

• Imagine gathering healing resources with your hands, and bathing your body in them. You can imagine gathering whatever suits your beliefs such as qi (energy), healing love, forgiveness, or compassion. This can be a wonderful cleansing and energizing exercise.

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Focus and Performance Improvement Exercises Release the past and worrying about the future. Come back into the present moment so we can be more alive and productive.

Three Deep Breaths and Move

• Take three deep breaths and change your body position (e.g. shake & relax shoulders). • The deep breathing and movement relax us and help us return to the present moment

and regain our focus.

Lie Detector Principle

Concept: It is not possible to be anxious when taking abdominal breaths and the body relaxes slightly when you tell the truth. Use before public speaking or a repetitive action like golf swing.

• First take a big belly breath. • Then say something true. It is best to use something simple and unarguably true like “I

am wearing black pants.” Examples are body sensation, what doing, or what wearing. You do not want to start arguing with yourself over the truthfulness of the statement so keep it simple.

Past and Future Exercise

• Close in on the present moment by using events from the past and future. • “Think about something you did last night and will do tomorrow night; then, something

you did this morning and something you will do tonight; something you did an hour ago and something you will do in an hour; and finally something you just did and something you will do in a few minutes. Then close in on the present moment of now”.

Focusing the Mind With 1-10 Counting

• Using counting can help to focus the mind and bring it into the present moment. It takes a greater amount of focus to keep track of the counting sequence described here.

• Start at 1 and count to 10, then back down to 1, then up to 9 and back down to 1. Continue until you get to 1, 1, 1, and stay there as you are in the present moment.

• “1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5,4 ,3, 2, 1, 2, 3,4, 5, 6, 7, 8, 9, 8, 7, 6, 5, 4, 3, 2, 1, 2, 3, 4, 5, 6, 7, 8, 7, 6, 5, 4, 3, 2, 1, 2, 3, 4,5 ,6 7, 6, 5, 4, 3, 2, 1, 2, 3, 4, 5, 6, 5, 4, 3, 2, 1, 2, 3, 4, 5, 4, 3, 2, 1, 2, 3, 4, 3, 2, 1, 2, 3, 2, 1, 2, 1, 1, 1, 1, ……”

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Counting the Breath

• Counting breaths helps us relax and improve focus. See how long we can keep our focus before our mind wanders.

• “In, out, one; in, out, two; in out, three; in, out, four; in, out, five; …

Emotional Release Techniques

Lazy Monkey and Sigh of Relief

• The sign of relief is a wonderful way to release stress and tension. Sighing and moaning are very good for releasing emotional tension, especially fear.

• Lazy Monkey Wakes Up o Bend over forward at the waist as far as is comfortable for you. Let gravity pull on

the arms and head to stretch out the shoulders, neck, back, (and back of legs if standing.)

o We can use to Ha sound to release tension from the heart area. We usually repeat the Ha sound three times e.g. take a deep breath in – Haaaaaaaa.

o Then bend the knees (if standing) to relieve any pressure on the low back. Come up slowly, back of the hands together, lean back with hands over your head and let out a big sigh of relief (ahhhhh).

o Some days it can be more of a moan (ohhh) if tensions are higher. We usually repeat this exercise 3 times.

o It can be performed sitting or standing. Be careful with balance if done standing.

Trauma Release – 3 Deep Breaths and Move Body

Real time release of tension and shock or frozen emotions in the body (especially shoulders and neck area). This works very well done right after the shock (e.g. mistake or criticism).

• Take a deep breath into the center of your body with three big belly breaths (the breathing component) and then change your body position (the movement component).

• Shaking and laughing can also help. Animals just shake it off. We can also laugh at our mistakes.

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Forgiveness

Summary: Release mistakes from the past to reduce stress and anxiety.

a. Release past issues.

• We hold grudges for those that harmed us or criticize our self for harm we have caused. Both cause blockages in the body that affect our health.

• We need to release the tension and move forward with forgiveness. o Imagine person who harmed us in front of us apologizing. o Imagine people we have harmed in the past in front of us and apologize to them. o Forgive individually or all at once.

b. Not take on new issues: • When we make a mistake, we do not blame others or our self. We feel regret, apologize

(say I’m sorry), and promise to try to do better in the future. Make amends if possible. Go forward clean and clear with promise to be best person we can be.

Exercise Script :

“We can hold onto a lot of tension and tightness in the body in the form of trapped emotions and past painful memories or traumas. Qigong can help us to release them without knowing what the memory or emotion was – just letting go of the energetic clenching.

Sometimes is it important to review our life for situations that need forgiveness. Holding on to grudges and guilt is very damaging to the mind and body. We can forgive others and sometimes we need to forgive our self for mistakes we made.”

Example exercises of asking others to forgive us for the mistakes we have made and harm we have caused:

• “Imagine all the people we have hurt with our anger standing as a group in front of us. We feel sincere regret for our actions and promise not to do it again. We imagine asking them for forgiveness. It is granted and a wave of healing washings over us.”

• “With a trusted person in front of us who represents all people and beings, we ask them to forgive us for any harm we have caused them. We apologize to them on behalf of all living beings and they forgive us. ”

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• “Imagine someone who you have hurt standing in front of us. Apologize for our actions and ask them for forgiveness. Feel the forgiveness being granted and release any guilt we are holding onto.” This can also be done live in person as appropriate.

• When we take energy from the world, it is helpful to give it back in a productive way. Making amends by helping others in need can help us heal this debt we owe.

o Help at soup kitchen and imagine repaying a debt with each person you serve. o If we have harmed animals in the past with hunting or fishing, we can make

amends by releasing bait worms or minnows into a natural location (garden or pond) – freeing those about to be killed.

Example exercises of forgiving others who have harmed us:

• Imagine a person who has harmed you sitting in a chair across from you. Imagine them apologizing for the hurt they caused. Now accept their apology and tell them you forgive them. Release any grudge you might be holding against them. Feel real healing occurs in you.

• .A person sits across from us and represents that person (or group of people) that has harmed us in the past. They apologize and ask for our forgiveness. We forgive them and feel the tightness release. We have real healing inside.

• We meet with the person who has harmed us in the past if appropriate. We discuss the issue and apologize as appropriate. Remember it takes two to fight, so we are not blameless in the situation and our memories of the event may have been revised over time. Don’t focus on allocation of blame The goal is healing.

Unpacking Your Day Exercise

This is a very powerful exercise for letting go of mistakes and grudges, and moving forward to start each day fresh.

1. Start each day with a positive affirmation to help others and be the best person you can be. 2. At the end of the day, review how it went – starting at the morning and proceed through a review of the day’s events.

a. In the situations where we did well with love, kindness, patience, and compassion, then rejoice and affirm the positive behavior.

b. In situations where we were not as skillful, getting angry or frustrated, worrying, disappointed, or stressed out, apologize in our mind to those we may have harmed and then forgive our self.

3. End by making a promise to try to do better tomorrow.

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Breathing Healing Light Exercise • To let go of negativity. A form of tonglen – taking and giving breathing meditation.

o “Imaging breathing in healing light (e.g. Divine love in the form of light). Bring it into your heart and fill your body with this love and healing.

o On the out breath, imagine all negativity leaving the body in the form of black smoke. It is pushed out by the light, exits via the nose and dissolves immediately.

o Take three slow careful breaths with this visualization and then rest.

Laughter

a. Diaphragm laugh

• “Laugh from upper chest area using the diaphragm. Ha, ha, ha…” • Afterward we feel lighter and the heart feels more open. Opens and loosing up the

shoulder blade area and for increasing the immune system, even treating cancer. • Coughing after is a good sign that something has been released.

b. Belly Laugh:

• “Use a lower/deeper tone of Ha, ha, …” • A good belly laugh can relax the belly, releasing tension from the intestines.

c. Pirate Laugh:

• “Pirates laugh at authority irreverently, dismissing it as useless. Laugh like a pirate at any negative thinking – put hands on hips and Arrh, Arrh, .”

• Laugh at the inner critic and negative thinking.

Toning Sound waves can be used to break up congestion and stagnation in the body. The vibrations of different sounds have been used in qigong to release tension in the body.

a. Lungs - SH:

• SH is used in a pulsing manner. Sh…sh…sh…sh..

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• Add a movement technique - hang the arms down and to allow grief, sadness and disappointment to drain out of the arms into the ground while you make the SH sound.

b. Spleen – HO:

• The HO sound is used for the spleen and improving digestion and metabolism. • Combined with twisting of the waist which is also good for the spleen and

pancreas. o Twist to the side and make a long Ho sound.

c. Heart – HA:

• The HA is sound is used to release stuckness from the heart, chest and shoulders. We use this heart healing sound in Lazy Monkey Wakes Up.

• It can be expanded into laughter of multiple HAs as well.

d. Qigong Organ Cleansing: Toning can regulate, strengthen and detoxify the body’s organs.

Yin Organ Purging sound

Liver Shu-woo (high to low tone)

Heart Hah (turn body from Left to Right)

Spleen Ho

Lungs Sh (pulsing)

Kidney (& adrenal glands) Tree

Triple burner (metabolism) Shree

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Self Massage Acupressure or self massage is an important technique in qigong. Without memorizing where points are on the body, we can use some simple self massage techniques to stimulate key areas.

Pat the Body • Gently pat or tap on the various areas of the body. We can follow a specific pattern that

reflects how energy flows through the body. • Script: “Start with loose fists and tap up and down on the low back. Then with the palms,

you pat down the back of the legs to the feet (or as far as is comfortable) and then over the top of the feet and up the front of the legs. Stay in the groin area where the legs and body meet to tap on the lymph nodes (to stimulate the immune system). Take some deep breaths.

• Then tap up the side of the body and stay again in the arm pit to stimulate the immune system via the lymph nodes. Then tap down the inner aspect of the arm and over the back of the hand and up the back of the arm to the shoulder. Tap back and forth across the shoulder a few times, and then back and forth across the chest. Then tap down the front of the body. Take a few breaths. Then notice if the side you tapped feels any different than the side you did not tap. Describe what you feel.”

• Then repeat the exercise to the other side.

Rub Hands, Feet and Ears

In Chinese Medicine, the entire body is reflected in the hands, feet and ears. You can massage or stimulate the entire body by rubbing any one of those areas. You are stimulating a variety of acupressure points.

Summary: Basically, you rub all over and then go back and rub the sore spots. The sore spots will identify stuck areas that the rubbing can stimulate and open. Some people rub with their thumb, two fingers, or the palm.

HANDS:

• “On the hands, start at the wrist and work your way down the front and back of the hand. Rub the sides of the fingers. Lace the fingers and push the palms together. Squeeze the tips of the fingers at the nail base. Make sure to do both hands. “


EARS:

“For the ears, rub all over the ear. Pull on the ear in all directions. Rub up and down in front of the ear, and in back of the ear. Rub the ears until they are hot, hot, hot. It actually feels wonderful. “

The ear reflexology looks like and upside down baby with the ear lobe as the head, arc as the spine, and inside of ear with the inner organs. 1.Endocrine glands and hormones 2. Head and brain 3. Neck 4. Upper and middle back 5. Lower back 6. Heart and thymus gland 7. 9. Small intestine 10. Large intestine 11. Spleen 12. Liver 13. Kidney 14. Bladder 15. Nervous system 16. Eyes and face 17. Shoulders 18. Arm and elbow 19. Hand


Example of Points of Reflexology on the hand

1. Pituitary; 2. Neck; 3. Side of head and brain; 4. Top of head and brain; 5. Sinus; 6. Eye; 7. Eustachian tub;e 8. Ear; 9. Thyroid; 10. Lung; 11. Heart; 12. Solar Plexus; 13. Liver; 14. Splee 15. Stomach and pancreas; 16. Small Intestine; 17. Colon; 18. Bladder; 19. Ureter tube; 20. Kidney; 21. Adrenal; 22. Shoulder; 23. Ovary/testes; 24. Sciatic Nerve.

For the ears, rub all over the ear. Pull on the ear in all directions. Rub up and down in front of the ear, and in back of the ear. Rub the ears until they are hot, hot, hot. It actually feels

looks like and upside down baby with the ear lobe as the head, arc as the spine, and inside of ear with the inner organs.

1.Endocrine glands and hormones 2. Head and brain 3. Neck 4. Upper and middle back 5. Lower back 6. Heart and thymus gland 7. Lungs 8. Stomach9. Small intestine 10. Large intestine 11. Spleen12. Liver 13. Kidney 14. Bladder 15. Nervous system

16. Eyes and face 17. Shoulders 18. Arm and elbow 19. Hand 20. Leg and knee

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Reflexology on the hand

1. Pituitary; 2. Neck; 3. Side of head and brain; 4. Top of head and brain; 5. Sinus; 6. Eye; 7. Eustachian tub;e 8. Ear; 9. Thyroid; 10. Lung; 11. Heart; 12. Solar Plexus; 13. Liver; 14. Spleen; 15. Stomach and pancreas; 16. Small Intestine;

17. Colon; 18. Bladder; 19. Ureter tube; 20. Kidney; 21. Adrenal; 22. Shoulder;

For the ears, rub all over the ear. Pull on the ear in all directions. Rub up and down in front of the ear, and in back of the ear. Rub the ears until they are hot, hot, hot. It actually feels

looks like and upside down baby with the ear lobe as the head, arc as the

1.Endocrine glands and hormones 2. Head and brain 3. Neck

Lungs 8. Stomach 9. Small intestine 10. Large intestine 11. Spleen 12. Liver 13. Kidney 14. Bladder 15. Nervous system

16. Eyes and face 17. Shoulders 18. Arm and elbow

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FEET:

• “On the feet, divide the feet into three sections – toes, arch, and heel. Rotate each area. You can rotate your arch by holding your toes and heel and gently moving it. Rub starting at the ankles, down the front and back of the feet. The Kidney one acupressure point is near the ball of the foot and feels wonderful when rubbed. Rub the toes, separating them and stretching them. Rub all over and then go back and rub the sore spots. Foot rubs are wonderful to do for yourself, and really nice to have someone do

for you.”

The foot reflexology starts with the head at the toes and the body progresses down the foot. Each foot is slightly different.

1. Head and brain 2. Pituitary and pineal glands 3. Throat and thyroid 4. Sinus 5. Eyes and ears 6. Shoulder 7. Heart 8. Lungs and thymus gland 9. Diaphragm and solar plexus 10. Stomach 11. Liver 12. Gall Bladder 13. Kidney 14. Adrenal gland 15. Spleen 16. Pancreas 17. Small intestine 18. Large intestine 19. Bladder 20. Sacrum and sciatic nerve

Massage the Belly: Push and Rub the Belly We hold a great deal of tension in the belly area. There are just as many brain cells in the abdomen as the head – it is called the second brain. We can hold a great deal of trapped memory and emotion in the belly area.

• Script :“Push gently all around the abdominal area from sides to the chest to the pubic bone. It is best to move in a circle starting at the top, going down the left, across the bottom, up the right side. Then do two smaller circles inside the large circle to cover the entire belly area. You can coordinate the pushing with the breathing if you would like. Push in as you breathe out (you can bend slightly forward if you like as well) and then

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breathe in and create a bit of tension and let it pop. You want to work sore areas a bit more as you go along.

• Then rub gently with the same circular motion. The movement down the left and up the ride side is the way food moves through the large intestine and helps digestion as well.”

Meditation Meditation is the process of directing the mind away from negative thoughts and states of mind such as anger, fear or worry, and toward positive or virtuous states of mind such as love and compassion. We are calming and training the mind. The result is a more peaceful and relaxed you.

Relax the Body Progressive Relaxation (Body Calming Meditation) This is a great body calming, relaxing mediation. Go slowly with the guided imagery. Allow them to feel each part of their body relax.

a. Top Down Script: 3 jars of healing nectar

Summary: This guided visualization has you imagine a warm liquid flowing down the front, back and inside of the body. As the liquid flows it relaxes and heals the body. The relaxation can flow from the top down or the outside in. Imagine the relaxation flowing down you and describe what you feel. Be sure to go slowly. Allow people to feel each part of their body relax.

• “Close your eyes and take a deep breath in and out. We will imagine the warm liquid like divine healing nectar (e.g God’s love) is flowing down you cleansing and healing you. The first jar of healing nectar flows down the front of the body. Feel it relaxing the forehead, flowing down the face relaxing the eyes, the cheek bones, the jaw. Then in flows down the neck relaxing the tight muscles in the neck. It flows down the shoulders relaxing the shoulders. It flows down the chest, inch by inch and cell by cell it relaxes and heals. It flows down the front of the arms, relaxing the arms, dripping off the fingers taking with it any stress of negativity. It flows down into the belly, relaxing the belly, and then the hips. It relaxes the hips and pelvis area. It flows down the legs – the thighs relax, the knees relax, the lower legs, relax. All the way to the feet and down into the earth – taking away all the stress, tension and negativity.

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• Second jar of healing nectar is poured down the back of the body. It relaxes the scalp and the ears, it flows down the neck relaxing the tight muscles in our neck and onto the shoulders. Feel your shoulders relax, the shoulder blades relax and the area between the shoulder blades relaxes. It flows down the back of the arms – relaxing the muscles, to the elbow, and the lower arm,…off the fingers taking stress and tension with it. It flows down the back – vertebra by vertebra down the spine relaxing and healing. The upper back, the middle back and down onto the lower back inch by inch and cell by cell, healing– relax deeply. It flows down into the muscles of the hips and buttocks – the buttocks relaxes, it releases any tightness or tension it might be holding onto, letting it flow away. It flows down the hamstrings on the back of the legs relaxing them. To the knees and then down the big muscles of the calm – relaxing and healing. Down to the heel – relaxing and healing the ankle and foot, and taking stress and tension into the earth.

• Third jar of healing nectar is poured down the inside of the body as we open the top of our head. All the mental chatter and noise is washed away so our mind calms, it flows down into our sinuses cleansing our sinuses, relaxing the cheek bones and jaw. It flows down the inside of the neck soothing away any irritation or soreness. It flows down into the chest – cleansing the bones of the chest and shoulders. It lubricates the shoulder joint washing away any arthritis or soreness, and healing it. It flows down the long bones of the arm, healing them. It lubricates the elbow joint and down the bones of the lower arm to heal the wrist and finger joints – lubricating them and washing away any problems. It flows down the inside of the chest, healing and cleansing the lungs, and heart, the internal organs like the stomach and the digestive organs in the belly. It cleans the reproductive organs, washing away tightness and healing them as it flows. It flows down into the joints of the hip – cleansing and healing the hip joints, washing away tightness or arthritis. It flows down the long bones of the leg cleansing them. It lubricates the knees, cleansing and healing. Down the lower legs into the ankle joint and the many joints in the feet – cleansing and healing. Washing away any negativity, soreness or tension. Everything we do not need it washed away into the earth.

• Then then you are ready take a deep cleansing breath, open your eyes and have a wonderful day.”

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b. Script Outside to Inside: relaxation flowing inw ard

This version helps relax the body and allow us to reconnect with it.

• “Close your eyes and take a deep breath in and out. We notice the skin of our body and feel it relax. This deep relaxation flows over us and we release any tension or tightness…. This relaxation flows inward to the muscles. Feel your muscles relax…..It flows into the tissues and organs of the body – feel the organs relax. (may list them). Feel the tendons, ligaments, and all the connective tissue of the body relax – relax inward…. The cells relax. Feel the deep relaxation in your cells as it flows inward. …Feel the relaxation as it flows into the bones. Relax into your bones….(stay here for awhile, it is very healing)…breathe deeply as you relax deeper and deeper into your bones, relax into your bones. (follow the breath if the mind wanders, breathe into the bones) Relax deeply. Then when you are ready, take a deep cleansing breath. (pause) slowly open your eyes, move your hands and legs, and have a wonderful day.”

Follow the Breath (Mind Calming Meditation) The simplest mind calming meditation is to focus on one thing. The most accessible thing to focus on is the breath. We bring our attention to the breath and follow it as it moves in and out of our body. As the breathing becomes smoother, the mind calms.

Summary /Script

• “Breathe in deeply into the belly, and notice how it feels. Follow the air in and then out of the body as you breathe out slowly. As you consciously work to slow and smooth the breath, the mind will follow and become smoother (less rough and distracted).

• Try to keep your focus on this one thing – the breath. If the focus gets distracted, bring it gently back to the breath. We have not trained our minds to focus very well. We usually allow them to jump from topic to topic in an unending journey to nowhere in particular. This form of focusing or mind training will help us in many aspects of our life.”

• “Follow the breath in and out of the nose. Breathe in, Breathe out.” Give them time to try it.

• If difficulty arises: “When we sit and become quiet it seems like there are hundreds of thoughts swirling in the mind. They were always there but we did not notice them. We want to allow that swirling mass of used thoughts to dissipate or dissolve. If we do not put any attention on them, they will subside eventually. Keep coming back to the breath,

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slow down the breath taking deep even breathes into the belly, and admire the calm and relaxed state.”

• “Breathe in and out, follow the breath.” Keep going – start with 1-2 minutes and increase as the group desires.

• “When you are ready, slowly open your eyes.”

The goal is fewer thoughts but higher quality thoughts. We get there by first reducing the noise we have accumulated. The qigong movements will help them let go of discordant energy so they will be able to relax better over time. A calm yet alert state grounded in the present moment is the end result.

Gathering the Senses Guided Visualization Guided visualizations are a wonderful way to relax. This version has you imagine that you are at a relaxing place like the beach or a flower garden.

Summary:

• We gather our five senses by noticing what we can feel (e.g. sunshine on face, sand on fingers, breeze), see (e.g. blue water, waves, sea meets sky), hear (e.g. sound of waves crashing on the beach), smell (e.g. water in air), and taste (e.g. saltiness of the ocean).

• Once we have used our imagination to gather the five senses, we can then shift our focus inward into the heart center. We notice what we feel in the heart center – like love and forgiveness. We bask in those positive emotions as if to marinade ourselves in them. We can follow the breath to keep our focus if needed but best to focus on turning the senses inward – look, listen, feel inside --connecting with our spirit.

• Closing: When you are ready, take a deep cleansing breath, open your eyes, move and stretch your arms and legs, and have a wonderful day.

• You can use any object or location to gather your senses. Another common one is an apple – how does it look, smell, cut it open, then into quarters, and reassemble it. There are a variety of versions of this type of visualization. The purpose is to gather our consciousness so we can shift our focus from the outer world, to a more inner balanced state.

• Start with shorter periods of time relaxing in to the heart center and increase slowly.

Script : At the Beach

o “Sit up comfortably in your chair, feet on the floor, and take three deep breaths. Now imagine that you are sitting on a beach. Feel the warm sand underneath

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you, run your fingers through it. Feel the warmth of the sun as it shine on you, and a light breeze blowing by so you do not get too hot. You look out and see the beautiful blues of the ocean – dark blue, light blue, medium blue, a bit of green. You see where the sky and the water meet way in the distance. Maybe there are birds playing on the beach. Notice the waves rolling in one at a time. The wave rolls in and gets all white and foamy, and it rolls back out. It rolls in again, and back out. Hear the sound of the wave as it crashes on the beach. Smell the water in the air and you can even taste the saltiness of the ocean…. Now gather your awareness and bring it into your heart center. Look, listen and feel inside. Relax deeply into your heart center. ….Feel the love and warmth in your heart. Stay here as long as you like. Taking deep breaths and relaxing deeply…(play music if desired)…When you are ready, take a deep cleansing breath and release it slowly. Move and stretch your arms and legs, open your eyes, and have a wonderful day.”

For those groups that have a hard time just sitting quietly, use quiet chanting music like “How could anyone ever tell you” from Songs for the Inner Child CD by Shaina Noll . Mantras or Gregorian chanting music is also a nice way to end a session.

Quiet Time Quiet time is exactly that, unstructured time to relax. We are so involved with “doing” in our fast paced society, that we have forgotten how to just “be”. This allows us to just relax and "be" without a specific agenda or tool. We can start with short periods of time (like a few minutes) and work up to longer periods of time (10-15 minutes). You can put on soft music if you are at a location with outside noises during these quiet times but if there are nature sounds nearby or quiet natural sounds it is best to just relax into ourselves.

Script : “Do you remember lying on the grass in the summer as a young child, looking up at the clouds? Doing nothing. Just being. That is the type of lazy, quiet time of this activity. You are simply being in the present moment, unencumbered by any concerns. Feeling alive. “

Sources:

• Conscious Breathing Techniques by Gay Hendricks PhD • The Healer Within by Roger Jankhe • Meditation and focusing techniques by Domo Geshe Rinpoche

leaders resource booklet · 2 copyright 2012 kathy levac rn ms mqt health and wellness enterprises...

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