Let's start the morning with opening the lungs and lubricating all the joints in the body. So we start this movement from the hips and the waist. We rock up and down with the hips and relaxing the arms to go back and forth. As we relax the arms to go back and forth, we can inhale a little deeper into the chest and opening the lungs, stretching the fascia layer around the lungs. inhale through the nose, and exhale through the mouth. It's gonna be very important to exhale through the mouth, to release and to awaken the body on the inhale.

Inhale through the nose of the breath and go deep into the back of the rib cage, the front of the rib cage and feel that this movement with the shoulder blade with the arms, actually opening the lung cavity a little deeper as you starting the day, so cultivate deep breathing here and let the upper body be very relaxed to the movement starts from the hips and the waist and the hands almost like a pendulum. As we breathe deeper into the chest, we feel this area open. Let's pause that movement slowly. And just close your eyes and feel the energy in the chest and the lungs. The front of the chest. What we're going to do next is we're going to knock with the with fists.

On the ribcage close to the sternum bone close to the chest bone. We're going to inhale from the nose and exhale from the mouth. Knock them to heart and smile into your heart beginning morning Whatever emotion we start feeling, or the breath that we start cultivating into, into the the first of the day, would carry us throughout the whole day. So when we inhale very deeply, that's how we start the day and the body would carry that energy forward. And the same with the smiling, smiling to the heart and feel the gratitude into your heart. And feel the energy you want to cultivate today.

What kind of feelings you would like to engage with today and that's very important for the morning, practice. Inhale very deeply from the mat from the nose, and exhale from the mouth. Take this opportunity, open the lungs, and clear any tension or stress from the heart, smiling to the heart and breathe into the center of the rib cage. And now we're gonna pause this movement and the next move It will be with the with our core. This movement is about energizing your digestive system as you start the day, and when go forward facing up, and you go back with the hand facing down, and the movement starts from the hips and the waist. And your mind is on the Dunton on the navel area, the area behind the navel.

So that would be very good for the wrist joint, the elbows, the shoulders, the knees and the ankle. Yeah, this movement starts from the hips and the waist and you bring your attention into the girdle vessel. The belts channel around your waistline. So you bring your mind into this area to your core. After you brought Energy here into the core, knock on the lower back. So you knocking right here on the lower back while breathing into the lower back and energizing the kidney.

Now as we open the breath in the chest and the lungs, we've seen Chinese medicine that the kidney grass the cheek, so we actually tap on the lower back and we breathe and bring all the tea that we cultivate here in the lung into the lower back. This is going to be a beginning sequence for the morning practice. And then you're going to relax the hands and knock across the girdle vessel. And so here in this movement, we are relaxing the arms. We let the spine be very flexible. The knees are slightly bent, they're relaxed, and your breath is going to the lower abdomen.

Lower back. So as you turn the hips, you feel as if the momentum in the arms ring the spine and puts your mind in the area in the lower back area and lower back. An extra from the mouth, and now your energy. And then when you starting this movement, you greet your body. So basically you're closing your eyes. And you put your mind in the girdle vessel in the area where the arms is tapping on, and you breathe into this area.

And imagine that the breath that you breathing in is the breath of gratitude, of appreciation, and of greeting like in smile. So in the morning, you want to smile to your organs. Yeah, the organs doing all this work for us. And we don't even need to do anything for them to do the work. But when we look inside and give appreciation, gratitude and love, they start to work better. Yeah.

So it's kind of like a person and you have a co worker and you know, praise them and you acknowledge them, they start to like you and work better for you. Yeah, in Dallas we say, as, as above, so below, so the energy principles are across the board. So if we look inside, we start to cultivate our own energy inside. So give some love and gratitude and breathe. Think about the breath as the breath is sending the chi sending the energy of love into the digestive system. And we excellent on the mouth and the lower back and the The lumbar spine and we go a little up into the into the ribcage and you breathe into the ribcage so we go a little higher.

So we have different organs here we have the liver, the spleen, the stomach, the gallbladder, the pancreas. One thing is important to mention is that if when you breathe in, you really expand the ribcage. So you push the ribcage away using your breath. you increase the chief flow Yeah. So it's almost like you create a balloon you inhale and you really push the ribcage away the same thing you did with the stomach and the lower back. you increase the energy flow as you increase the internal pressure of the air.

And that's a whole practice in Chinese medicine is very good for protecting the internal organs. cultivating more cheap flow in the body. And then after that, you're going to go here to the chest and knock underneath the collarbone. And this area is about opening the lungs and releasing any stress or any emotional tension that you project into the day. So throughout this practice, we're going to inhale through the nose, and exhale through the mouth. And release the energy and make the movement very full.

So you feel like the momentum in the arms can go and wring the spine a little deeper. And especially when you're not here on the lungs, you want to XL all the way to try to do three installations that are taking the energy all the way out of the body. And then what you noticed when you exhale all the way and the inhale becomes so much deeper. Do this for three or four times. Excellent all the way out. Inhale, feel the vital energy of the morning.

This inner smile smiling through the internal organs. Yeah, this movement is movement meditation is very important to understand. We think about the breath is good energy and happy energy and smiling energy. And you literally Close your eyes and look inside and smiling to your children. You know, we say the liver is your child. The heart is your child, the stomach is a child.

This movement is designed to awaken the body to greet the body in the morning. Yeah, and touring. And let's bring the spinals deeper. So we just bend the knees a little deeper, and we go all the way to the top of the shoulder and Tap on the top of the shoulder look back. Nice let's go back down into the digestive system and lower back. Connect with your center with your core.

And then relax your body into waterways and locks and kind of create this spaciousness around you. feeling like you're can expand your mind through all direction. Close your eyes. Feel the energy across the body, the aircraft, the arms, the closing the skin. And just expand your awareness to a bigger energy field beyond the room you're staying at and connect To your true power of the day and what's possible, and the potential Yeah, when we feel there's more space around us. We can act from that place of spaciousness and creativity and internal power.

And it's relaxed this movement and close your eyes and come to stillness and feel the body. It's going to be the beginning, and the warm up to the 10 practices we're going to do. Let's bring the hands to the heart failure, heart intention to the day, what kind of energy you'd like to invite in today, this morning and see your day see what you like to do beyond any habits, habitual patterns, of thinking of perceptions of emotions, and decide how you would like to respond to life circumstance today. And how would you What would you like to feel today? That's very important and beginning of the day, to set the stage and to invite the energy you'd like to create. You're co creating the energy, no matter what comes your way.

Yeah. So you inhale into that intention in your heart and you exhale and we start the first practice. Push it up, and then turn the wrist. Inhale, the heavenly energy. Inhale, all the way to the lung level. And exhale, release and relax.

So you gathered energy from the earth. You feel your heart intention for the day and then release it all the way you go up with your mind to all the way to the sky above use of the clouds to the stars, and then collect the energy from the heavens. flow through you. And on the exhale, release the energy down. You start to inhale into the lower back, you come up. You roll the hands down and you sink down.

You have all the body relaxed here. The knees are going a little deeper. Yeah. Inhale. Stand up taller. Exhale.

Go all the way up to the heavens. Turn the hands. Inhale, bring the heavenly T. Good energy flowing like a waterfall through your body. And you cleanse and clear all the way down. And relax the body fully. Inhale, lower back, upper back from the chest.

And exhale down. Relax the whole body sink down. A inhale, belly, ribcage, chest. Exhale all the air out, look up. Spend your blessing to the heaven and bring the good seat from the heaven, creativity, inspiration and go all the way to the earth below you 100 feet down, and then roll, relax and come up. Think down, the one more of this.

Inhale. Exhale. So the lung is where we flip the breath from the earth to grab all the power from the earth. All the heating CHEA, up your legs, up your digestive system all the way to the heart level. And exhale, stick down Let's inhale one more time as standing up like this. Bring the left foot to the right.

And exhale, relax down. The next practice, you put the thumb inside and inhale. Exhale, relax. The palms facing heaven and earth. Inhale, you combine. You get the hands very close to each other.

Excellent part. So when you inhale, the palms are facing each other, you can see and then exhale. When you exhale you really you bring the heels up and you push up. Inhale and feel the whole ribcage. One ribcage come up the other reaches goes down. Inhale.

Exhale lacks the other side so we have three breaths on each side. Let the breath be very cool. So notice the top of the inhalation and notice the bottom the exhalation. feet are flat on the floor starting to move from your hips. I can see that my body's very relaxed and all the movements comes from the hips, even the pushing up here I'm relaxing, I'm turning the hips and then the arms turn. So I let the natural movement of the body as I bring the pumps closer together.

Just be When you start to relax the body, the body start to unwind. tourney exhale down. I'm gonna go into the dogleg tell inhale. hands above the head. thumbs are in, exhale. 1234 in here, look forward, flat back one, keep the inhalation 234 exhale.

Then the nice inhale. You inhaling into the lower back as you come up. So you think about the lower back as you start inhaling the exhale here. Inhale. Exhale. Inhale, halfway.

Look forward. Keep the inhalation inhale up, exhale down. You start to hinge from the femur bone, like we say, in health to the lower back, pivot the whole body look behind you. Legs are relatively straight here. Inhale and let's close this exhale. both thumbs are in, hands on the side of the body right here.

Inhale Exhale. Inhale. And exhale. healer up. gathers the earth energy harmonizing kidney and heart All the way up, lift up your heel, reach up with your hands. Exhale, shoulders down as much as you can.

And then inhale. Gather the energy. Exhale, release it to the earth. Come to the earth. Lift up the side of the body. Exhale, expand your heart.

We say hearts to the universe, and open ready to receive all the blessing from the heavens. into your heart, gathering the energy. Exhale. heels are up. You tried to keep the movement up straight when you go down. Yeah, so the spine is up straight.

Exhale, hard to the universe. Hug the universe. Bring all the energy around you into your heart. release it to the earth. Inhale, eartha. open to the horizon on all sides.

Nourish your heart energy, open it, smile. Hug the whole universe. And an exhale release it to the ground. The one more of this. Pen, expand your peripheral vision. hog the whole universe.

Gathered a CI and exhale. Release it down. I'll come up and pump face down heel down on the earth. Exhale, wash the body with this loving energy from the universe. So you bring both arms up 45 degrees. Then the fingertips are like antenna, gathering the seeds from the universe.

And then exhale for like a waterfall on a transparent body. And try to feel the sensation inside of you, as you bring the arms down. So the arms are going to guide the CI to your attention and intention. So what waterfall of love, of good energy of harmony, flowing through you. So you feel the electricity. The bioelectricity we call ci through your body lifts feel like your arms are 200 mile long, all the way to the Milky Way and then is down and feel the beautiful brain.

Happy brain happy throat, happy lungs and heart. Excited open liver, spleen, gallbladder, digestive system all the way down. This one's called Pulling Down the Heavens. Think about your arm so long that they reach the edges of the universe and gather all the abundance of energy and undone flow, bring that energy inside of you. From the inhale, you connect with the abundance of the universe. On the exhale, you bring into your own experience of body, mind and heart.

Nice and now put the hands close to this seam of the pants on the side and that rock on your hips to get and you're just cooking that energy of love harmony that you got from the end. You just cooking it inside of you like this. This is a very slick rocking the baby here you're rocking yourself, your inner child and just breathe a little deeper here and cooking all that beautiful energy that you gathering the previous practice and gather and share and channel it inside of you and cooking a deeper and that will bring us to the next movement and this movement is very good for deliver and for the attendance. So when you turn make sure that you really kind of have this spring like motion, sweep like motion, and that was really good, be good very good for the tendons and for the vacuum.

This nerve stem like it's like a whip. One, two, and then here I'm just feeling the momentum of the whole body. That would be really good on the joints and tendons and seniors. The breath is just natural, deep and full. Getting do enough repetition to get into a state of flow and relaxation. act on all the joints from the ankle, the base of this call.

Let's close this practice, inhale and exhale. Let's open the stance. And then let's start this second practice. So here, we're going to put the thumb on the outside like a martial art test, and we bend the knees and the hips are going to be locked. We're going to do one explosive movement. Open.

Exhale One, two really tense a lot. Three, and then you pulling a very heavy object. So all the muscles are engaged here to be very good for two joints in the arm, the upper body pool, a very heavy object on the chin, nice, relaxed the hand, shake them a little bit and this really opens up all this area here. I can feel it. Just relax, pick the arms. relax and feel the tea.

Nice next movement, one hand on the cause. Inhale. And now let go of the spine, opening the spine. Exhale. Inhale. Breathe and stretch the side of the body.

And this really act a lot on the lumbar spine. So we're starting to open the hips in the lumbar inhale. Turn from the hips. One, two, exhale, inhale on the upswing. sideband let go feel the weight of the body and then turn from the hips. Turn the arms and excellent the swipes in her hair.

Let the body give way to gravity and the top of the inhalation. Yeah, right here, let go let go and feel the weight of the body turned from the hip and move into acceleration. One and two. Very good for the hips, the spine taking tension and opening the kidneys One and two. Nice inhale both hands up. Exhale.

Next movement. up, exhale up. Inhale into your fingertips. Exhale. Inhale on the up. Excellent down.

On the third one. As you come up you inhale. You put one hand on the shoulders This in turn and feel the stretch from the ankles to the hands. Hold one kidney fingers together with a sump. an exhale down, reverse direction. three rounds.

Exhale inhale. Exhale. feel the stretch. feel the stretch. Relax now. Inhale and exhale.

So we opening after we warmed up the body pretty well. We use this movement to stretch a little further into open deeper lines of tension in the tendons around the hip joints, the legs and actually the old bodies of full body flow most feel parallel here Inhale we finished the practice with a little kid Frank to the Buddha. Opening heart meridian. Think about as you inhale, you lift up the earth and then 123 inhale, exhale, and send your prayer to a higher power. The little kid praying to the Buddha is a beautiful way to end the practice and release from the heart. All the wishes And desires and send them to a higher power.

Inhale, lift the origin feel your energy your body with earth energy. Exhale, one, two. Inhale into your heart and send energy to a higher power. Inhale, open the palms, exhale down. Inhale and exhale, putting your hands on the lower abdomen. And finishing this practice with just grounding into your lower abdomen.

Just a few minutes of downtime meditation or lower abdominal meditation. In this meditation, you keep your mind focused on a very small point between The navel and the spine. Use the breath to help you find this area as the size of a walnut or of a golf ball and relax your whole body, relax the stomach. Relax the shoulders. Relax the jaw, forehead, any expression on the face. And when you relax the body what you'll find that the mind can be a little quieter and constant concentrate a little sharper.

On this point. cultivate your concentration ability right here on this area. find this place of inner peace and balanced within. You can end this practice with wishes of love and peace, good health, of harmony within while meditating on this area and visualizing this area like a little sun, that radiates and these intention that you put in that area in that little golf ball we talked about and the little sun is shining through the body and illuminating sending rays of sun of love harmony, good health and happiness into the whole body. This rays of sun from the center are reaching all the way to the tip of your toes and to the head and to the arms and the fingers. Nice to start the day with taking that energy with you, no matter what.

Open the hands to the side facing the front. Bring the hands together and bow to your inner energy Master. Thank you guys so much. I hope you all have a wonderful day.