Building Your At Home Practice

The foundation of a holistic practice includes 4 easy ways to boost your mood, energy and sense of well-being:

1. Breathing
2. Body Posture and Movement
3. Self-Applied Massage
4. Meditation

Keep it Simple: ten times, ten minutes, ten consecutive days

1. Breathing: 2-4 breathing: breathe in for 2 counts, out for 4 counts
2. Movement: bend side to side like a will tree. Shaking.
3. Massage: Tapping arms, legs, hands and feet
4. Meditation: Hug the Tree Mediation for one minute.

Then repeat these four steps. Repetition helps us learn and helps us develop habits.

Start Creating Your Routine and build on your success

• Choose a breathing practice
• Choose a body posture and movement practice (one or more movements, repetitions, or one form. Make up your own drills with one movement on both sides.
• Choose a self-applied massage: hands, feet, ears, head
• Choose a meditation

Integrate Your Practice into Your Day

• Find a time to practice – connect to an existing routine
• Use a timer
• Put it in your calendar
• Use a friend
• Join a group
• Lead a group
• Start with an achievable goal
• Learn a form but create your own practice

Five favorites

1. Stacking Blocks body Scan: posture
2. Arms like heavy ropes/empty coat sleeves: turning at the waist
3. Flowing Motion: what does qigong feel like?
4. Flying/Soaring/Stepping: studying animal movements, integrating movement
5. Tree Meditation: cultivating stillness, rooting, grounding, and embracing sensation in the present moment.