 Welcome to the transformational course level one and in this level we're going to show you how to activate that chi in your body activate the energy flow get the energy moving the fuel so that it powers your entire pyramid prosperity pyramid. So I'm going to share with you some internal qigong breathing meditation practices as well as some external tai chi and qigong movements that you can practice at home anytime anywhere that you want so that it can get that chi activated cultivate that chi and help it to grow inside of your body. So the most basic practice is breathing so this is the basis of all of the meditations and all of the tai chi and qigong practices that you will learn from this point on is proper breathing. The first kind of breathing that I'm going to teach you is what we call prenatal breathing prenatal means before you were born so if you look at little babies and they're sleeping and they're so peaceful you can see that their bellies go up and down when they breathe and that's because that's the natural way that humans were designed to breathe to breathe with our bellies as we get older as we get more stressed out and and adopt you know bad practices so to speak we start to breathe with our chest or we start to breathe with our throats and that is actually causes more stress and more tension in your body so what we want to do now is I'm going to show you how to breathe naturally just like a baby and breathe your stomach so very simple just imagine that you have this is your this is what you call the dan tian okay it's just right on your belly button so feel your belly button and just imagine there's a little spot about one inch and a half inside of your belly button so just just rub that area right now start to feel that area you know rub with your fingers start to develop some awareness of that area right rub that area and then rub around that area little bigger bigger circles and then rub around the area in the other direction okay so just feel that right and then maybe pat a little bit just feel that area on your body feel inside so you can feel inside okay okay so now that you have kind of a good feeling of where that area is what I want you to do is to start to breathe with your nose slowly and gently like breathing in with your nose and put your hands on that area so both hands if you're a guy you will put your left hand first and your right hand over like this with your thumbs kind of locked like this if you're a woman or then you would go the other way and that's just the way that I was taught doesn't make a difference I don't know but that is just the way I was taught so put that put the center of your palms this is called a Lao Gong center of your palms and make them line up with your belly button so as you breathe in feel your belly button and your stomach expand so breathe in you should feel it expand a little bit and then when you breathe out with your through your mouth you should feel it coming in so you can see it on the camera I'm going to exaggerate so when you breathe in the hands come out a little bit your belly is expanded when you breathe out the hands come a little bit so if I exaggerate it should come out it should come in come out come in so you're not leading with your hands you're just feeling the pressure of your belly pushing out your hands and then you're just following it coming back in okay so I'm breathing I'm breathing in breathing out breathing in breathing out breathing in breathing out so the reason we put our hands here so that we can just feel the belly expanding out and the belly exhaling and contracting belly expanding and the belly contracting okay so do that for a few more times so breathe in breathe out breathe in breathe out breathe in breathe out okay now what you want to do is to put the tongue behind your teeth touching the roof of your mouth as you're doing this and when you're breathing think of having a long slender breath so I don't want you to go that's not what I want you to do I want you to have a very gentle thin smooth breath and the point is I want you to extend that breath as long as possible so so something like this so breathe in gently I'm still breathing in I'm still breathing in and then breathe out slowly through the mouth I'm still breathing out I'm still breathing out I'm still breathing out okay so do it let's say as long as you can let's say we'll start with five seconds let's count to five breathe in breathe out breathe in breathe out breathe in breathe out all right as you get better and better at this what you can do is extend it up to 10 seconds so you can lengthen that breath in 10 seconds and whenever you start feeling tension in your chest or shoulders or throat then start all over just relax and just do it again okay no problem so the so what you want to do is to relax your stomach because when you relax it then it tends to kind of just expand it by itself and I think the tendency that most people have will be to breathe with their chest like this the chest comes out you see how my shoulders are coming up like this see how my chest expands that's breathing with your chest okay or people breathe with their shoulders it'll be see how my shoulders come up that's you don't want that or some people breathe with their throat see what's I'm what's happening so that's what you don't want that so you want to breathe with just your stomach you want to relax the head relax the neck relax the shoulders relax the chest move it around so it's relaxed and just feel just stomach moving okay another point is to keep your eyes half closed and half open that helps you to relax and you want to be looking slightly downwards into infinity that's the gaze that you want to help this meditation practice now this standing you're probably wondering if you can do this standing or sitting or lying down actually you can do it anyway you can do it any way that you want you can be sitting on a chair or in a lotus position or you can be lying down and doing this actually a lot of people like to lie down because it's easier to feel your stomach going up and down and you can relax your body a lot easier so if you're having trouble doing it standing or even sitting then you can start by doing this just lying down on the ground doing exactly what I just showed you just doing the slow breathing slender breaths while you're doing it on the ground and you should be able to feel your stomach go up and down a lot easier so practice this one and I'll see you on the next video