VITALIZE HARMONIZE MORNING SADHANA SESSION :

INTENTION: To create a functional, time effecient and effective morning practice for starting your day with intentional rejuvenation, calmness, and focus.

ELEMENTS: A unique combination of three primary elements/components…

A) Physical body stretching and recharging with Qi Gong exercises
B) Conscious Breathing 
C) Meditation Techniques

SEQUENCE:

MENTASTICS

Shaking of specific muscle groups. Begin by lightly and briskly rubbing your finger nails together. Smack your hands together and vigorously rub them together to create a sensation of heat. Begin shaking your hands and fingers, and then increase shaking to arms, shoulders, chest, belly until your whole body is shaking. Then jump or hop in place, and raise your hands high over your head and continue shaking. Slowly drop your arms by your sides move into the Noble Stance below.          

                                                                                        1 to 2 minutes

NOBLE STANCE BREATHING

Keep your feet facing straight, shoulder width apart, bend your knees slightly and tuck your hips. Place hands over the tantien/ hara center (navel) (right hand over left, if identifying as male and left over the right if identifying as female. Take a series full “breaths”, pushing the belly outward on the inhalation, and pulling the belly toward the spine on the exhalation.

                                                                                      40 seconds to 1 minute

ARM SWINGS

Stand as wide as your shoulders, and swing your arms from side to side allowing the hands to be loose and free so that you are in effect slapping or "knocking" your body with each swing. As you are swinging the arms, begin tapping the Kidneys, then move to tapping your Lungs, and then reach up to tap above your shoulders. Breathe in for 2 swings and out for 2, keeping your head straight with your gaze focused on one point directly in front of you, gently twisting your spine. Continue swinging while gradually increasing speed and lowering  your stance, keep your back straight. Slowly come back to the original stance and bring to a close exaggerating the slow motion into a return to the Noble Stance 

                                                                                        2 minutes

STANDING WU JI MEDITATION

Begin by pointing your feet facing forward, straight, and at shoulder width. Drop your arms by your side in a relaxed position, with the palms of your hands facing the sky.  Curl your tongue up to touch the roof of your mouth, focusing on “breaths”. Breathe in and visualize gathering white purification energy from the sky into the palms. Breathe out and visualize red grounding energy going into the Earth through your feet. SHAKE OUT Hands and Feet.

                                                                                          1 to 2 minutes

LEG STRETCHING

Begin by pointing your feet forward straight, shoulder width with your hands on your hips. Exhale and stretch your lower torso to the right, keeping your back straight. Move into turning and pointing your feet to the right direction, and lean forward while keeping your back straight. Then lean back on left foot with your right heel up. Move into standing straight , and turn your stance pointing your feet to the left direction.

(REPEAT FOR LEFT SIDE OF YOUR BODY)

                                                                              1-2 minutes

WINDMILL EXERCISE

Return to the "Noble Stance". Begin a "windmill" like spinning motion with your hands in front of your body hand over hand, moving clockwise. Slowly increase the speed and widen the motion to create a larger circular motion, and widen to a full clockwise spinning  “windmill”. Upon completion of 15 windmills, reach up above your head with both hands, palms facing the sky. Take a deep breath, hold your breath while tensing all the muscles in the body with hands upward. Slowly exhale and drop your hands. by your side. Move into the following organ/emotion cleansing sequence.

                                                                                           2 to 4  Minutes

ORGAN / EMOTION CLEARING

Create an intention to clear stagnant chi / emotional energy from your organs. Visualize the white color for the clearing of the lungs. Breathe in and raise your hands upward to the sky. Gather the white purification through the palms, holding your breath for 5 to 7 seconds. Exhale with the sound SHHHH and bring arms downward sending energy to the earth, keeping your back straight and squatting low. Gather up two hands full of energy from the earth, and bring  the chi up into your heart. Exhale loving kindness from the heart with a breath sound HAAAA. Drop your hands to your side. Then make a sweeping motion upward from the knees through all the chakras or energy centers in the body, resting your hands palms upward facing the sky. Continue this process for all 5 organs, utilizing the corresponding color, element, sound, and emotion for each organ, as shown below.

ORGAN          ELEMENT                  EMOTION                 COLOR            SOUND
LUNG           METAL                   GRIEF                    WHITE           SHHHH
HEART          FIRE                      UNLIKE LOVE         RED              HAAA
STOMACH     EARTH                   WORRY                  YELLOW         HUUU
KIDNEY         WATER                   FEAR                    BLUE             SCHWEE
LIVER           WOOD                    ANGER                  GREEN           KHSUUU

On the last sequence, raise your hands over your head and drop slowly while “sprinkling” energy down and around the body while exhaling.

STANDING TREE MEDITATION

With your feet facing forward straight at shoulder width, extend your hands in front of your heart center  palms facing your body, with your fingers nearly touching. Holding this position gently bounce your hands toward your chest in a motion called "pushing and pulling the Mountain".  Hold in this position for 2 Minutes. Upon completion, Relax your arms by your side, and return to Noble Stance. From Noble stance, drop arms by your side and move into PALM CHAKRA CHARGE, with your feet pointing forward at shoulder width. Place the middle finger tips in the center of palms, and again drop arms by your side. Hold this position and "virtualize" a positive experience and outcome  to start your day in a GREAT way!

                                                                                         2 to 5 Minutes