 Hello and welcome to level two. So in this level, it is all about integration. So I'm going to show you some practices, Qigong practices and meditation practices that allow you to connect the different chakra centers in your body energetically. So we're going to connect the mind, the body, the heart, and your spirit so that whatever you do, you do with your whole self. So there are some Qigong meditation practices include breathing and visualization and also some movements that actually help you to connect those parts of your body, those parts of your mind, to connect your whole self, integrate everything together. So let's begin. So one practice that is very good for doing this connection and integration is the Grand Tai Chi. One movement that helps you connect those centers. The other one is called carry the culture, which is basically the reverse, okay? So let's start with the Grand Tai Chi. So you can do this with your feet together or you can do this with your feet apart. Either way is fine. So open it up. Your hands are facing upwards. You look up a little. Hands are above your head. Imagine you gathering the chi to the top of your head, your crown and then let it sink and wash. And then your hands are relaxed. Let them fall down as your legs bend as well. And then you open your hands upwards. You extend, you stand up tall. Look up and then let the energy fall and wash down. So what you don't wanna do is to press the energy down. You're not pressing the energy down. The energy is coming down and your hands are just following behind and relaxing, okay? One helpful visualization is to imagine that you are creating this energy toroid that goes like this around your body. And imagine the energy goes this way as well as this way to the front and to the back so that when you're gathering, you're gathering everything coming up from back to the side at the same time. So imagine it coming in in 360 directions, 360 degrees. And all that is funneling. You look at a toroid, you have a chi claw, right? So that's what we're trying to create with our minds. All funneling into the middle, down in the middle and coming back up, okay? So notice that the chi claw, it has, this goes around the whole thing. Imagine you're in the setting in the middle of the chi claw in the hole and you're gathering this energy and it's all coming into the hole and you're in the middle of the hole and it's coming through you and it's coming, going through the ground, all the way around to the side, up above and coming down. So you can start by just imagining it in two-dimensionally. So just having the energy coming down in a flat plane. But then eventually what you wanna do is imagine it having the energy coming in three-dimensionally. So having it come in when you bring it up, actually you're bringing everything up from the front, everything up from the back and it's all gathering and coming towards the center, in the middle of the coil, like the chi coil, and through your body, okay? Now, once you have that, feel the energy, feel the awareness starting from the top of your head, go through your head, feel it going through your head, down your neck, feel it go down to the middle of your, let's say your spine, to your solar plexus, to your navel, to your perinium, then down through the middle of your, between your feet, through the ground and come back up. Up the side, all around, coming all around, just like the toroid, gathering energy right back up to your crown of your head and do it again. Okay, so imagine that you're in the middle of the toroid and all this energy is cascading down into the middle and you're in the middle here, okay? And coming down through the ground, like this, concentrate the energy going straight through your body. Okay, so that's the grand tai chi. Now to carry the galtrin, same thing, except backwards. So as you come down, ideally you wanna go underneath your knees and then lift up. And as you come to your chest level, then you flip your hands upwards and then your hands are facing down now. As you come down, you make a little squat and then gather around your knees. Remember we did in the level one, make sure when you squat that you don't squat like this. Okay, make sure you're squat with a rounded back. You come back up, gather. As you reach your sternum, you can flip up, extend up, stand up and then let your hands facing down again, like this. Okay, so what you do is reverse the energy. So you're gathering all the energy from the side. You can start two dimensionally. Then you can add the three dimension, all the things coming up from behind you, from front of you, 45 degrees, 45 degrees this great. So when you're coming up, feel all that gathering up. So you go up your perinium, to your navel, solar plexus, throat, third eye and crown chakra. So feel the energy going through all those chakras. Okay, and of course, you wanna be combining the breathing with this. So as you do the tirantachi, you are breathing in, then slowly breathing out. So the breath will move before the hands. So you're breathing in, breathe out, then the hands come down. So you're going down, down, down, down. Breathing out, breathing out. Breathing in, a little bit before your hands come up. So breathing in, breathing in, breathing in. Breathing in, breathing in, breathing in. Breathing out, then it starts to come down. Breathing out, breathing out, breathing out. Breathing out, breathing out, breathing out. Breathing in, then this hand starts to come up. So that's the grand tai, tai chi. And then the other way, If you go to the, carry the cauldron, so breathing out, breathing out, breathing out, breathing out, breathing out, breathing out, breathing out. Breathing out, breathing in, in, in, in, in, in, in, in. Still in and out. Breathing out, still breathing out. Breathing in, breathing in, breathing in, breathing in. Then out. okay so now if your breath isn't that long then what you can do is take a breath take a break in between so have you bringing in breathing in breathing in you can take a you can take a break here and breathe out relax and then keep breathing out breathe in relax drop everything but don't breathe everything out just relax and then keep breathing out so it gives you a little break so you don't have to have such a long breath breathing in and so on right so that is the carried a cauldron and grand tai chi and the visualization of gathering the Chi energy just like the Chi call shape using the Torah energy shape two-dimensionally three-dimensionally going one direction and also the other direction so in the next lesson we're going to fine-tune the connection of the chakras connection of the energy centers in your body