November 2019 Course

Inner Smile Meditation: 

 

Box Breathing Exercise: 

  • Breathe in for 4 seconds.
  • Hold your breath for 4 seconds
  • Breathe out for 4 seconds
  • Hold your breath for 4 seconds
  • Repeat.

For example – BREATHE IN, 2, 3, 4, HOLD, 2, 3, 4, BREATHE OUT, 2, 3, 4, HOLD, 2, 3, 4….

 

QiGong Sequence:

 

QiGong Warm Up: