Thank you for being here and for giving yourself the opportunity to return to your own nature.

Here are a few simple notes to remember our practice:

Qigong is a moving meditation.
The breath is our anchor. Whenever the mind gets distracted, we simply return to the breath, the movement, the body, and our intention.

1. The Four Phases of Breathing

Inhale → Pause → Exhale → Pause

We pause when we are full, and we pause when we are empty.
This helps us return to our natural rhythm, balance, and center.

2. The Three Energy Centers – Dantians

We activated the three Dantians:

• Lower Dantian – lower abdomen

• Middle Dantian – heart/chest area

• Upper Dantian – head

As we inhale, we fill the three centers.
As we exhale, we empty them.

3. Dai Mai – The Belt Channel

We activated the circular energy channel around the waist, like a belt around the body.

This channel helps us connect and balance the flow of Yin and Yang.

4. Heart Protector Qigong – Pericardium Meridian

The Pericardium Meridian begins in the chest and travels down the inner side of the arm, through the palm, ending at the tip of the middle finger.

In our practice, the Heart Protector reminds us to become conscious of what we allow in and what we send out.

Not every opinion needs to enter your heart.
Not every criticism deserves your attention.
Not every thought needs to be spoken.

Let your words bring peace and kindness.

5. REN Ideogram Qigong – Human Being

Our hands become paintbrushes. As we inhale, we collect the paint. As we exhale, we paint the Chinese ideogram REN – Human Being in our energetic field.

The Mudra for REN

Before beginning the movement, we prepare our hands:

First, bend the little finger.
It represents surrender to Heaven — accepting that there is something greater than ourselves.

Then, bend the ring finger.
It represents humility and respect toward other human beings.

Three fingers remain open.

We maintain this mudra while our hands become the paintbrushes that draw REN.

The first line represents:
Spirit – Oneness – Existence – Eternity

The second line represents:
Physical Body – Duality – Human Experience – Learning – Evolution

As the movement continues, our arms create the image of wings behind us.

The wings remind us that although our physical body has limitations, our spirit is unlimited.

We are spirit experiencing life through a human body.

Remember:

Back to the breath.
Back to the movement.
Back to your center.
Back to yourself.

Thank you for sharing this beautiful practice with me.