5-DIMENSIONAL FLOW: Visually-Instructed Qigong Practice: Sunset on Koh Mak

5-DIMENSIONAL FLOW: Visually-Instructed Qigong 18-minute Practice
With Simon Borg-Olivier
MSc BAppSc (Physiotherapy) APAM c-IAYT
Sunset on Koh Mak, Thailand
PURPOSE OF THE PRACTICE:
This practice is designed to generate and circulate energy (chi/prana/ki) inside your body by encouraging healthy blood circulation with a low heart rate while remaining really calm and relaxed, so there is a dominance of the parasympathetic nervous system.
EFFECTS OF THIS PRACTICE:
With this practice:
* your joints can be pain-free, mobile and strong
* your immune system can be stimulated
* your hormones will be balanced
* your mind can become peaceful, calm and focused with happiness as its default natural state
THE METHOD:
(1) Unblock the Blockages of Good Energy (Healthy Blood Flow) & Loving Information (Parasympathetic Dominance):
* Tense Less
* Stretch Less
* Breathe Less
* Think Less
(2) Make your energy circulate inside you:
* Move slowly & gently
* Move from your core (don't lock your core)
* Breathe naturally (breathe minimally from your core, through your nose)
* Move fluidly & gracefully
WHILE PRACTICING WITH THIS VIDEO:
With each AUM sound:
* Gently narrow your trunk
* Feel your trunk volume reduce
* Feel like your body is being gently massaged lovingly
* Bend your knees a little further
* Allow your shoulder blades to descend
* Gently & softly draw your lower abdomen inwards
Between each AUM sound
* Gently expand your trunk
* Feel your trunk volume increase
* Feel like your skin is being gently & lovingly pulled away from your body
* Lift your knees a little higher
* Lift your shoulder blades as high comfortable
* Expand your pelvic floor, your lower back & abdomen
Throughout your practice:
* Keep your fingertips lengthened & relaxed
* Relax your shoulders
* Relax your neck
* Where possible, relax your abdomen and pelvic floor as much as possible.
* Relax your face
Keep facing me as I demonstrate the practice from different angles.
Until you master the practice, keep your head still & keep your eyes on me.
Modify the practice as you need so that you don't do anything that feels uncomfortable.
If you prefer, you can do the practice in a comfortable seated posture.
If lifting your arms is painful, then just raise your shoulder blades.
Make the practice a gentle, energising & calming, moving meditation.
List of practices in this session:
(Practice only those you are comfortable doing)
(Levels 1-5 progress from more straightforward to more complex)
EARTH MOON FLOW (Lengthening & shortening) (Level 1)
ETHER SUN FLOW (Expanding & Narrowing/contracting) (Level 1)
FIRE SUN FLOW (Forwards & Backwards) (Level 2)
WATER-ETHER MOON FLOW (Side to side with Expanding & contracting) (Level 3)
WATER-AIR SUN FLOW (Side to side with Twisting) (Level 4)
AIR-EARTH SUN FLOW (Twisting right & left with lengthening & shortening) (Level 4)
12 ETHER CYCLES of ELEMENTAL FLOW (Earth-Fire-Earth-Water-Earth-Water-Earth-Air-Fire-Air-Fire-Earth) (Level 5)
Basis for the practice:
Meditation is when subject & object become one.
Connect your 'thinking brain' (subject) in your head with your 'action brain' (your enteric nervous system) at your core (at the centre of your lower trunk) (the object of your focus).
When all movement, action, breath & feeling comes from your core your health, happiness & longevity, plus strength & flexibility, are set to improve.
The 5 Dimensions of your core (Dantien / Kanda / Hara / lower abdominal trunk region):
Your core (and trunk) can move in 5 dimensions:
Ether (expanding & contracting)
Earth (lengthening & shortening)
Fire (bending forwards & backwards)
Water (bending side to side)
Air (twisting to left & right)
This is the basis for all natural movement.
These principles used in this practice can be fruitfully applied to improve your practice of qigong, yoga, martial arts, gymnastics, sports, dance & therapy.
If you like this, please join my comprehensive '5-Dimensional Flow' online course at simonborgolivi...
Please comment or message me if you have any questions.
Please like & share if you can.
Please subscribe to my channel if you still need to so I can let you know when I upload a new practice or lecture here.
I would be grateful if anyone would like to write me a testimonial.
Thanks to my wonderful group, who joined me at Koh Mak in December 2022.

[@seaweedhero1707]

Thank You.
You're The Best!

[@SimonBorgOlivier]

Thank you for your comment @seaweedhero1707 . I really appreciate it. Please connect with me via my website, and I will be happy to gift you some practice sequences and my ebook at simonborgolivier.com/free-gift-how-to-increase-strength-flexibility-fitness/