Hi, I hope you're doing well. And I am very excited to share with you the sequence Qigong for sleep, it is very effective in traditional Chinese medicine, having hard time falling asleep or waking up in the middle of the night is connected either to the heart or to deliver Yeah, access heat and deliver or access, energy, heat in the in the heart is could be could be one of these symptoms. So, it is most likely as some sort of emotional agitation when we go to sleep, this is what wakes us up or if we had a hard time to sleep is that where the mind is to racing? The heart is is is having too much energy. Yes. So we will To actually cleanse and clear the energy, there's three levels that we can do in this little sequence, small sequence, the one is to energize.

The other one is to transform. And the third is to balance and these are the three levels of, of the Qigong for sleep. Now, the first one, the energizing part, is all about getting more energy. And you might want to ask, why do I need to get more energy before I go to sleep? I want to be calm and relaxed. Yes, you do.

But what we say is if you are too tired or completely exhausted, when you go to sleep completely exhausted, you actually wake up also tired. So the nighttime is being seen as a time when the body heals itself. And if it doesn't have energy to heal itself, then it won't do the job, right. So in traditional Chinese medicine, we want to have really good Energy before we go into bed. So even if you're extremely tired, you want to do a little bit of Qigong a little bit of energy practice to just bring enough energy. So when you go to sleep, the body can do its own healing process.

So that's why we have the first step, which is energizing, and we're going to do it together. The second is to transform and transform is about taking stress, emotional stress and release it. And we can do it in movement and sound together. And a little bit of acupressure transform is to take emotional stress and tension and to mindfully release it from the body. The last one is the balancing. The balancing is after you get all that energy, you released the negative energy and now you're balancing your own energy.

You're balancing so you're calm, relaxed, and And you're ready for bed. So this is this is the sequence we're going to do. We'll start with energizing. And the first thing is to breathe deep breaths. And so we'll start with the breaths, and then we go into the other sequence. So, so let's energize the body, connecting with the lungs.

Inhale, palm facing the collarbones, continue the inhalation, look up. Positive top of the inhalation, exhale, slowly look to the horizon. Inhale follow your hands, look to the hands. Exhale slowly from the mouth. Yeah. inhale through the nose.

Exhale through the mouth. No movement, meditative state of mind are very good to calm the mind to clear the heart and the lungs There's a positive top of the inhalation the positive bottom the exhalation. Inhale, slowly open the lungs, retain the breath and then exhale next few movements. You're gonna try to yawn as we exhale, so yawning, even if you don't do it naturally changing the body into the parasympathetic nervous system. So yawning let's try to yawn inhale, and then exhale. Inhale.

So the yawn is usually with come right here when the pump face the long, senior, inhaling with the yawn and exhale. Inhale. Do it until you have a perfect yarn. And if you don't continue to do this movement, very slowly, very meditatively until you can kind of get a yawn out. Yeah. After this movement, relax a little bit, feel the body.

And then let's go into transforming. Yeah, release stress from the mind and from the heart to movement. Why don't we gonna release the dress from deliver illiberal holds, we say frustration, anger, irritability, stress and the heart as well. So let's start with the liver and this movement is gonna, we're going to put the fingertips pointing to each other, get a twist from the hip. And then here we're going to inhale and wave the hands up all the way to the crown. fingers pointing to the crown, turn, and on the exhale.

We prefer the sound of sh like Be quiet. So we turn. After we turn, the mind goes to the earth and lift up the energy on the side of the leg. The side of the ribcage, we liver cheese, the neck, the crown, turn Hold the breath in and then when you enter facing the front exhale with the sound some can be done in a whisper and just feeling as if you're removing any tension from the brain any mental clutter anything that was agitating today. So when we connected movement of cleansing and clearing, we want to bring to mind what was it that we need to clear out and then clear it out any heat from the brain Slowly, slowly through this repetition going into a slower, softer whisper of the sound. We don't breathe when we turn the bottom pixelation.

We turn only here we inhale. We lift up the earth are supporting us. From the Earth to the leg to the side of the ribcage to the crown and take the energy from the head. released all the worries concerns from the day all the stories Yeah, this is All this stress. Think about what you need to clear out is like you taking the heat out of the head back to the earth. Turn, inhale from the earth.

Turn back. feeling like you're clearing the brain. Nice. The next movement To clear the heart. Inhale, bring the pumps together. Exhale, bring the hands to the heart.

Press on this point skill this Sea of Tranquility point right on the sternum. You press on the point with your knuckles and feeling is when you breathe in the breast lifts the sternum slightly. And on the exhale make this style of Ha. In a whisper release the energy from the our heart. The end of the exhalation we pause the breath we bring the hands together we press on this point and we inhale into the space between The knuckles in the spine and then on the exhale they will do a little bit more energizing to this movement. When we inhale, we press the sternum back and we inhale into the back of the ribcage.

So when we press the sternum back, the sternum goes back and we inflate the back of the ribcage kind of like a turtle. We breathe into the space behind the heart. And then as we exhale pause Press CF tranquility point, inhale. Press on the sternum. The sound of H A in a whisper. Let's bring the hands of the one more cleansing.

And then think about what emotionally was stressful. What emotionally today needed to release. And then on the exhale, just release it. release that energy completely from the mouth. Let's do more cleansing meditation, cleansing heart meditation. So we press on this point, but we don't do any movement so we inhale to the space Behind the press and exhale with the H a sound.

Now visualize like a smiling baby inside of your heart. Yeah, we say the pure energy of the heart is joy. So visualize the baby, inside of your heart, your baby, your inner child. Visualize yourself there as the inner child and smile to it. Beyond all the layers of sadness or anger or whatever it is. We say the pure energy you peel the onion is love isn't joy, but connect with this space, the capacity of love and joy.

Inhale into this baby, give us food and exhale. Inhale. As you inhale, visualize the space, get clear and clear. And exhale. On the exhale, you open the mouth, release any turbulence in the heart. Inhale, smile to your heart.

Make this space there. you visualize this space in the heart center, open and clear. And with each inhalation with each exhalation get clear and clear, clear and clear. Until the space is glowing, is glowing. visualize a glowing ball there. And then move into harmonizing.

So inhale and exhale from the nose. very calmly, feel this area rocking like a cradle to the heart. smile to your heart and feel. The breath is very calm is very relaxed and deep. Acting is a cradle to the heart. Enough from the nose, exhale from the nose.

Very luck. Let's relax the hands down. Open the eyes. Yes. So we clear the energy from the liver, we clear the energy from the heart, we transform the energy. And now we're going to balance the energy.

Yeah. So before we do that, I'm going to do the just one movement. Before we do that, you're going to inhale with a pump face down. Exhale, moved energy from the hearts to the down to the leg and the earth. So inhale, but the armpit opened on floats and then cleansing Clear. Inhale.

Exhale. Last one, inhale. And exhale. last movement of balancing, you're gonna do a silver thread meditation and microcosmic orbit. Let's, let's go with the microcosmic orbit first, both pump face, the naval, one pump, come up all the way to the center of the brain emitting TCE to the center of your brain and then down to the outside. Inside hand goes up.

The palms are relaxed. The fingertips are open. To me move the energy inside of you and balancing it. Sending energy to the center of the brain clear, cheap, visualize calming energy inside of you between the navel and the center of the brain harmonizing or finding balancing the energy Let's bring both hands on to the navel, bring the feet together and do it down to 10 meditation. We'll do the silver thread meditation first and then dumped in meditation. But if you feeling pretty relaxed, you can go to bed anytime during this sequence or do one exercise longer.

If you feel it's very beneficial. So the hands are on the navel, and your mind will do this wave breathing so the mind is going with the wave freaking so we inflate the belly, then the rib cage then the heart and relaxing down. Some of you feel more comfortable putting another hand on the heart to feel the energy rise up and down like a wave, then do it. So you inflating the belly with the breath, then the ribcage, then the heart, the chest, and then as you exhale, you exit from the chest, ribcage and lower abdomen. And as you do it, you visualize a silver thread between the center of your belly and the center of your heart. And you try to focus on that silver thread.

Very attentively the breath and the attention. The mind focus is together. Feel comfortable go weigh up to the center of the brain. So the silver thread is a thread that is parallel to the spine. And as you inhale, you go up it all the way to the heart and then the throat, the center of the brain, kind of like we did with a microcosmic orbit with a previous movement. But we do it more with the mind, just the mind without the hand movement.

So you go up to the center of the brain on an inhale and down from the brain down the throat down the heart, down the solar plexus in the lower abdomen. Let's see how the mine are sharp can be the mind of focus Can you be visualized like a calm energy going up and down the silver thread This meditation can be done for a longer period of time. It's very calming. But at the end of this meditation, you want to put both hands on the lower abdomen. And do just a few minutes of Dunton breathing. Yeah.

So lower abdominal meditation, meditating on the points between the navel and the spine. Center your energy and your breath. smile to your belly. And remember, a time today that you you're happy or you're inspired or something you're great For right now, or during the day can be even a memory that came up today. That brought you some insight, or a smile or comment. It'd be a flower you saw maybe a good food that was nourishing or maybe a conversation with somebody.

Maybe just the blue sky. Think about something you're grateful for and project that memory or the gratefulness moments. Right here right now, in your body and be grateful for this body for this moment. Always finish with finished with gratitude. with happiness with a smile, before going to bed, open the hands to the side, opening the eyes. Thank you so much.

I also would like to encourage you to journal before going to bed. And that's very helpful for a good night's sleep. The journal should be along three questions. The two questions you can do before the exit this exercise to question was what was the most challenging thing you experienced today? What was most challenging today? And you write down no more than three sentences on that.

The second question, what did you learn today? What was your lesson today? Yeah, do it in a very calm state. And then the last one is what are you grateful for today? Yeah, so this week question what was very challenging today. Try to write it down.

In few sentences The second question is What did you learn today? What was a good lesson? And the third one What are you grateful for today? What are you? What are you appreciating today? Okay guys, thank you so much for this joining me for this special sequence for chew gum for sleep.

It's also very good for anybody that deals with anxiety panic, or, or stress. So enjoy it, use it. Thank you so much. For more tea breaks and to subscribe visit g breaks g with le comm thanks for watching.