We're going to start this session with a bit of a shorter warming up. restating the basic standing position. Put your hands together in front of the heart and take five calm Brits to center, your awareness. Relax your breathing. After your fifth breath, stepping back again and we're going to start with rotating the hands and bringing them up with full body breathing. So doing that for four times like that opening up the wrist joints opening up the bank.

Opening up the breeding system last two rounds. And then after last and keep the arms up, stretching out and leaning from side to side to open up your sides. Keep your breathing calm. One more last time to bring the hands down to the side and start rotating the head. Open up the neck is four times each direction and turning the head from side to side perfect swinging the arms around the body gently slapping against the chest in the back, opening up the spine a couple of times about 10 times or twisting the spine, bring one leg up and the opposite arm over to this gentle if you got back problems and with the hands in the sides making four rotations in each direction, coming back to the center. Now the importance and that is with all the techniques that you become able to do with effortless and as fluid as you can, energy flows in the way of least resistance just like water, right?

Where there is no blockages, the energy will flow fluidly through it. Learn to feel for yourself, how can you do it with least resistance? How can you do it with most effortlessness? So don't think too much about specifically how to do the technique, right? Feel it, feel what is the right way to do these things. Let the technique itself teach you how to do this properly.

Okay. We're going to do now what's called separating heaven and earth and this is a very wonderful practice to really bring some space and strength in the body and doing with With full mindfulness that you can make it fluidly as you start pumping the energy through the body. Okay. Now, from a basic standing position, follow me as I'm doing, what we do is for a couple of times just about this height, we bring the right hand down as the left hand comes up like an elevator, it comes up and comes down. Okay? Then you turn the hand switch up and up through this a couple of times.

As you keep doing this, keep your shoulders relaxed. Just enjoy. Make it more fluid. You don't have to turn them too much up if you don't want to keep doing that a couple more times. Making it with each time, more fluid as you keep doing this Let your bigger muscles in the arms like your shoulder and from the elbow, let them guide your smaller muscles, your your arms and your fingers so that your arms and fingers are just fluidly flowing. Following their bigger muscles, okay?

All right, come back again to the center. What we're going to do now with this same kind of, of effortlessness is same fluidity, we're going to make the movements bigger. Okay. So instead of stopping here, we bring the left hand down the right arm up and again at the height of the head at the shoulder, the hand starts to turn up like this. The left hand is turned in with the fingers in you can join me and push us pushes out towards the ground. The other arm pushes up towards Scott, they call this separating heaven and earth like you pushing out, and at the same time, push the neck out and push the feet into the floor.

Okay? Then like elastic band, if you release, the left hand comes up by itself, the right hand comes down, again, turning one to the earth, one through the sky. At the height of the head, the hand turns up, and it pushes out. Okay, let's do this a couple of times. Your breathing is natural. You don't breathe with the movements.

Read effortlessly. Keep that inner cosmic smile. All right, let's do this. Couple more time, but now stop for a moment. Just check you can look up is your hand turned out like this. Like this, push it out from the shoulder rotating out towards the center of the pump.

The same with the other arm, you push it out, you turn it, you lengthen in between the whole spine, okay? You release during the problem down, let them float up and down, turn, push our check. All right, looking good. And release as soon as for two more times in shite. I'll come back again to the center. This time we're going to do this with both hands.

Just to explain a little bit about the breeding in this The breathing is natural. For some of you, you can breathe in for eight seconds and outraged seconds. It's very wonderful. Maybe even for longer, okay? But for some of us, you need to breathe faster, but learn to breathe more effortless breathing from the belly gently a little bit up and learn to breathe slower and slower so that instead of breathing like this, you may like making it last longer, and don't force your breath in any way. All right.

So from the basic standing position, remember, we're going to bring out both hit the hands up with the palms facing up at the height of the shoulders in the head. It turns up, you push And you release to the ends a little bit in like this, it past the face. Come down, turn fingers in the wrist out a little bit pushing out like you want to. You don't want a swimming pool, we tried to push yourself out of the swimming pool, right? It's what you're doing now as well you push out and you release, the hits float up at the turn, push out. And then let them pass your face, your chest, your belly, pushing for four more times.

Straight legs a little bit in vain. So remember, you don't overextend your knees. Don't over extend any joint. Neither the elbow is not out like this too much, it's still a little bit than last time. Then stay for a little moment just to check. Make sure it's not extended This is extended here you see, this is not extended.

This is important to remember in all the poses Don't do like this to like this release and for a later moment again, just feel sensations in the body. Your awareness become connected with the present moment. No imaginations, no thoughts. If there are some there like a big the radio in the background, okay, not important. All these dots. What is important is the feelings sincerely At this moment here and now what you can feel good.

So next, what we're going to do is cope Pulling Down the Heavens out, it sounds a lot more dramatic than it really is. It's a very wonderful post to connect with the ground, Miss of the earth, the solidness of the earth and the openings of the sky, the heaven. Now, how are we going to do this, join in with the knees again, slightly bending the standing posture, return the palms towards the ground, and we bring the hands just delayed a bit up a bit. Then rise up, stop here for a moment. And take a moment to feel the earth energy. What I mean by that you feel the gravity pulling now Right, there's this whole mess of the earth beneath you, and it's pulling you straight towards its center, which is thousands of kilometers underneath you.

So take a moment to feel that, like you're feeling golden strings from the tips of the fingers pulley gently down. Now at the same time as you're being pulled down, you're being kind of pushed up otherwise you would be falling straight down. So the earth at the same time the solid middle of the Earth is pushing is keeping you here where you are standing, otherwise you would fall straight down. Okay, so feel that at the same time, there's an upward push as well. And also, as we're going to slowly bring the hands further up, we turn the palms up to bring them further up. There's this life energy through the body with which you can overcome the gravity and create space and openness.

That spaciousness a bob, you straighten the legs a little bit. We bring the palms back down. And we pass with the palms, the face. Pass the chest, keep your breathing, relax. You don't breed with the movements in this case. Okay?

That the hands rise again, do you feel that solidity of the earth, the heaviness, turn the palms up, through the head a little bit up, open. And then make passing to face the chest. This we're gonna do for four more times. Create openness, your breathing smooth, relax. Inner cosmic smile. Joy for the last two rounds is loose open by the death of God.

There's some tensions in the body to become aware of them recognize them and move them out of your system with these slow fluid movements. less time up openness out back to the center. Take a moment now to stand with the hands facing the earth that about hip height and take a little moment just to stand like this. is a little teeny smile. fully aware of all the forms of energy that are working now on the body, the gravity, the strength to stand strength to keep your body in a position the signals flowing through the nervous system electric energy, sensations. Just a couple more breaths, connect.

Fingers still lose the show shoulder still relax, enjoy still relax. You'd come back to the sender as some of us might be feeling now already, when you're passing with your hands best the body when you're doing these exercise, you feel some sensations, right? It could be warm, that could be feeling your own body, heat, your own energy fields, I'm feeling whatever it is, or very subtle, but use maybe start to feel something. Okay? Now remember, I talked about it, we're not just the physical body, but there's also all this energy running through the body. We're also an energetic body.

And also we have the mind and the emotions, all kind of different bodies. Okay? With this next practice, it's more kind of for the energy body and it's also to bring more awareness into our lower done tn center. Okay. We are going to do this from a basic standing position, bring one hand over the lower belly, two fingers below the belly button without touching. For men, it's the left side and then the right side on top.

For women, it's the opposite the right side and then the left hand on top. Okay? Without touching the centers of the palms are above each other. Take a little moment, especially after doing some practices around of some movements, you will feel some sensations in that area. Bring your breeding is Buddhist breeding towards the lower Dumpty and center keeper in a cosmic smile. You connect with that center.

And now as if we want to pull in the energy towards that center so that we can bring it into the rest of the body as well. We're going to start rotating the hands okay. How we do that is we cross the hands like this so that the wrists are kind of crossed, and then we bring them above and below that lower Donte endpoint, and then to the side like this. Okay, so we're gonna keep making circles like this. Don't go out too far like this and making it anything too big. Just keeping in this center, some circles going.

It's still five more just to practice. Eventually, you want to do about five of them. Okay? So making circles. Read towards that center. And then again, bring the hands back to the center.

Okay, take a moment to breathe through there. Every legs back down. I guess it is all Working with the subtler energies and the subtler sensations in the body, but it also really helps to bring full mindfulness into your practice so that when you're doing this, you bring full attention towards that center. You bring your breathing towards that center, and like that bringing energy and awareness and consciousness into the body and expanding it out. Again, one hand over the lower belly, the other hand over the other hand, not touching the hands, bring your awareness, they're breathing into the lower Dumpty center. We're going to slowly start breathing but not yet.

The hands further up, like we're breathing from the lower down in the energy up the awareness up towards the heart center, towards the head. This is the foundation storehouse of your energy is where the force to live comes from. When it starts to be able to expand more in our life when we have all the security, all the the strength and all the good things in our life, the energy starts to be able to evolve further up towards the heart, to be able to feel compassion, to be loving, to be kind to be creative. And when that becomes possible, we can become able to bring the energy further up, to expand to realize our real true nature what we really are, we are part of something much greater than ourselves is living universe, the Dow. Okay. Two more breaths.

Breathe a friendly, smile through your belly. slowly start to bring the hands up. front of the heart. Breathe space into the heart center. Breathe kindness, love, the smile acceptance. Like you're breathing.

It's all wonderful. It's all okay. However life goes over life flows. It's the way of this living universe. God, Tao. However one wants to call it, you're part of it.

It's all good. Open the heart. From the heart, to bring the hands in front of the eyes and from the head. Greed into the head into the brain. The nice smile, that you're feeling your consciousness, expanding. Feeling that your consciousness is not just your physical body.

It's everything. Unlimited space, not just confined by the boundaries of your mind, but the boundaries of your physical body. It's limitless. Slowly bring the hands further up, and then turning the palms up, holding a kind of triangle here with the fingers. Now, we're gonna stay here for a little while, okay? And remember that as you're standing like this, that if there is some discomfort in the moment, or some restlessness in the body, or some agitation or the impatience, that's all the energy that we can start to transfer.

Form here, okay? It's like we becoming alchemists, you feel the energy of restlessness, agitation, some, some discomfort in the body, but we learn to smile at it. And by doing that, we start to transform the energy in something useful. Instead, instead of something we're running away from, we tried to resist, we make it into a string. Okay? So stay standing like this behavior is just a little bit up a tiny bit, and the elbows are also a bit up so the elbows are not down like this, but they're up to create space under the armpits.

Keep their tongue gently against the roof of the mouth, jaw relaxed, the lips relax. And we're gonna stay for a while. Okay. Again, bring your awareness into that area here. There's a lot of nerves coming together in your brain, a lot of electricity flowing through it, a lot of energy flowing through it, it creates a whole field of energy there, bring your, your awareness into that space. There's the pituitary gland, the pineal gland, very important centers in the body of the regulate or the rest of the body.

So, bring your awareness to that space and start to bring a little smile into that space, great openness. We're gonna stay a little bit longer, you can hold it for a lot longer than you think. Okay, become able to transcend the mind. Doesn't matter what the mind says. Doesn't matter what you feel. You can hold it for a lot longer.

It's not forget also about the lower body to feel They're grounded. The weight gently tipped to the front side of the foot but the heels are still pushing down. The upper legs rotated out. The spine is long space openness, relaxed. Shoulders long neck. Stay for the last 20 seconds.

Last couple of moments. Remember whatever you feel use it. Don't work against it, use it, feel it, transform it into something positive. Make it circle above your head like you're feeling. You're not just your physical body but there's also this whole consciousness above you and around you, your higher self and bring the hands down, passing the face. The chest could barely take a moment to be alive to stand, to enjoy just standing.

Now, we're going to disperse the energy through the body. How we are going to do that is we're going to dive down with the hands, bending the knees, passing the inner thighs, the insides of the leg, making a circle without touching the ground. With the hands behind the calf muscles, upper legs, buttocks, then rotating the hands behind you like this with the fingers pointing towards the armpits. Okay, like this. Then we rotate the hands. We keep them closed, and we bring them to the opposite shoulder like this.

We open the hands. Then we pass the upper arms, the elbows, the hands, I guess. Then we turn and we bring the hands over the elbows and behind our head and opening the hands and then passing the front side of the body like this. So again, we're diving down, fast in the inside of the legs, behind the legs. rotating the fingers towards the armpits. The hands stay closed to the opposite shoulders.

We're not touching. We let the hands pass over the body and back. So this for three more times, diving down. slowly coming up. Opposite shoulders, rotate the hands behind the head, over the head and down. Two more times behind the head down last time, take a little moment stop here.

Imagine that your hands have to like warm gloves eye to eye Washing towels, you're passing your whole body and you're cleaning out you're dispersing, you're spreading out the energy over the whole body, your whole energy field. And a more physical level, of course, it's great to start making these movements of bending the knees coming down, and then up again, that's, that's healthy, but on a more deeper energetic level, it's a wonderful way to clean out and spread the energy to the body. Let's do this for two more times, but now a little bit slower. So one hand in front of the belly, the other hand over the other hand, greet your awareness towards that center few your hands. I took warm washing towels, and then slowly let them come down. Passing the inner thighs, legs make a circle like they're gathering the energy of the year.

That your legs, your buttocks. Rotate the hands, opposite arms behind the head. Best thing to fix their spine down slowly up up, shoulders low. Take a cross behind your head like this and over the next couple more Britt few what you've been doing Bring the hands in front of the chest. Take a moment to generate the state of gratitude that you can do these wonderful techniques. Your body is healthy enough that you have access to this wonderful knowledge.

Be so off friends for a couple of Brits standing strong but relaxed, like a fully charged battery, solid as a mountain and light as a cloud. Feel free to move the body a bit as you like bring the hands behind the back to open up the spine for a couple of breaths and then it's highly recommended to take some time to sit and enjoy the fruits of Your work with a nice meditation session.