8 Minute Qigong to Restore Calmness

as martial artists we spend so much time practicing the external side of our craft our striking techniques kicking techniques weapons training intensive drills sparring strength training endurance training it's important to take a few minutes out of each day and re-center and ground ourselves with the internal side of our practice to focus on our breathing so we can bring fresh oxygen back into our blood relax and de-stress the physical body and bring the mind to a state of calmness maybe even a state of Stillness join me in today's moving meditation practice we're going to go over three simple postures so stand on up and let's do this practice together or posture one we're gonna have our feet under our hips and shoulders soften the knees we don't want the knees locked out and we're going to interlace our fingers and we're going to sink our breath inhale as we bring our hands extended upwards over our head and release our fingers and exhale as we bring our hands down to our sides it's going to work 10 breaths so we've got nine more [Music] relax our shoulders and just focus on the movement and the breath if it helps you can even close your eyes that helps you to focus on the breath and the movement and keep yourself from any external distractions [Music] five more the challenge the mental and physical connection as you come up on top you can even lift your heels come up on your toes on that full extension and then drop your heels on the way down if the balance is too challenging right now then just go ahead and keep your heels on the ground and don't worry about that [Music] always practice that the next time you do this moving meditation [Music] and we just get better with practice go and do two more I'm not really sure if it's 10 or not but the number is not what we should be focusing on right now anyways the movements connected with the breath last one for posture number two left hand is going to come to our left hip and we're going to scoop the right hand to our left following the hand with our eyes inhale [Music] as the hand reaches the top and our Center flipping the Palm out and exhale as the hand comes down let's repeat this for four more repetitions [Music] and last one we're going to switch sides right hand comes to the right hip and we're going to scoop the left hand to the right following it with our eyes inhale on the way up exhale on the way down keep those knees soft keep the shoulders relaxed and tension free more [Music] and last one for a third posture let's go ahead and bring our feet a little bit wider and we're going to use a little bit of a squat on this third posture so just squat down as deep as you can go make this practice your own we're going to gather the energy as we breathe in remember our hands come to the prayer position and exhale on our way down Envision yourself Gathering the Earth's energy the elements of earth and bringing that energy into you centering yourself grounding yourself with the Earth's energy Earth elements let's do seven more foreign [Music] let's go and do three more [Music] [Music] and last one [Music] let's bring our feet back underneath our hips and to close this meditation I like to do five faster inhale and exhales just like this bring our hands up and then drop it so Heels come up hands come up fill your lungs completely with oxygen and then force it out let's do five of these together [Music] oh [Music] right there thanks so much for joining me in today's moving meditation I hope that this helps you feel more relaxed more grounded more centered more calmness in the mind maybe some Stillness in the mind I like doing this quick little practice or similar practices throughout the day especially when I feel like my mind is starting to kind of wander off maybe kind of drift off a little a little too much I like to use these exercises to bring my mind back if my body is feeling a little bit tense maybe from an intensive workout maybe from dealing with traffic or just the regular you know stresses of the day that helps to release that tension out of my body don't worry about the number of reps it's really not about doing 10 breaths or five breaths or anything like that it's about the feel so feel free to make this practice your own be free with it it should be liberating and if you like this practice and you'd like to see more like this hit the Thumbs Up Button let me know down in the comments and don't forget to subscribe and hit the Bell to turn on post notifications so you don't miss any upcoming videos here at Marshall flex and I'll see you back here next time [Music]