We will be starting the session with a gentle warm up. Take a little moment to send your awareness you can bring the hands against the heart center. Take a couple of nice deep breaths and slowly bring the hands down as you breathe out. Breathe in, rotate the hands, bring them up, lean the body back. And again up. Reach out with the hands down, push the respect and keep doing this for three more breaths.

Gently opening up the joint in the body breathing system, the back With the last breath in, keep the arms up. Interlock the fingers and lean to each side with the breath out. Like these opening up the sides, internal organs. That's depressing, arms up with the breath out to bring hands down. Take a moment to feel the blood flow to the hands. You've opened up the nervous system, the energy system.

Three, two hands into the sides. start rotating your head. Nice big circles, but make sure you keep the neck nice and long. Don't fold the neck back too much. Keep the neck long. Gently opening up the neck muscles Turn the head from side to side.

Relax the hands down and now rotate the shoulders about five times in each direction, opening up the shoulder joint. Perfect. And then swinging the arms gently opening up the spine, the hips and gently slapping with the light fists against the kidney the liver and against the chest and shoulder Last time, keep everything loose, relax to the center. And then a great way to open up the hips, the spine, the one of the legs. Bring the right knee up to arch your right elbow, but keep standing straight. Keep the spine straight.

Then kind of swing the body to one side and then doing the same with the other knee, the left knee up the right elbow towards the left knee like this. You generally swing don't do anything too strong, especially if you have back problems. Just gently opening up the hips and the spine. doing it for three more times. And again, coming back to the sender eggs And then place your hands around the hips and start making some nice big circles with the hips opening up the hip joint, the upper legs, the side for about seven times each direction. The other direction as well.

Is also a wonderful way to start opening up gently lower back as well and opening up the foundation of your stance are coming back to the center in place the feet to Better Place your hands over the knees and start rotating the knees in both directions about 10 times or moving up and lubricating the knee joint. both directions And again, coming up and bring your right foot up and start rotating your right foot, about 10 circles each direction. Now, it's not just opening up the physical joints in the body, but it's also connecting your mind with your body. So feel every little detail as you're making these movements. All right, now squeeze those together and open. Again squeezing tightly open, squeeze, oh, and step back.

Do the same for the other foot, bring the left foot up. Make about 10 rotations in each direction. connecting to your awareness, making smooth rotations squeeze the door To get a tight, open, squeeze, open, squeeze, open a step back. All right, now step your toes in the ground and bring the heel a bit up, opening up the sole of the foot. Feel the toes heal the soul of the food Connect, we can hold a lot of tension there, read into there, open up, push the front side of the toes into the floor, opening up the front side of the foot and the opening up. And one more time, open up the soul of the food and the front line.

Same for the other foot was the toes into the floor open up the soles of the feet. We have a lot of gradients ending in the foot to open up that space front side of the foot. One more time So you feel your body Connect incoming the standing position. So first off the standing position, right, so, about shoulder width apart, maybe just a little bit wider and lean, maybe just a little bit, a tiny bit forward to create as light is in the body, rotating the knees a little bit out just gently and tilting the pelvis forward, keeping space underneath the arms. The relaxed Smile. Relax in the jaw, the eyebrows, the openness in the upper body, the strength and the solidness the groundedness in the lower body.

Okay? They just three calm breaths here. Breathing from the belly, lower down tn, like that's your foundation gently, a bit more up into the body. We're going to gently start waving and opening up the hands. Now this really helps to settle to ground in a good foundation for the rest of the practice. So from a basic standing position, we keep our palms nicely open and the hands loose, and we gently from me slightly bent, start to bring the arms up like they're floating up very gently like this.

And then we'd bring the hands a little bit closer to the body and let them come back down towards the earth as if you can feel the earth energy with the hands. Okay? So bringing it gently down like this. And then slowly, very gently calming, opening up and coming down again. Doing that a couple of times, you can do it with the breeding breeding in, up and out. Maybe give yourself a little mini smile.

So as you keep doing this a couple more times, try to pay good attention to the sensations in the hands. Try to keep this openness in the whole body in the arms as you breathe in. Like you're lifting up like you're weightless floating up and when you're done. Breathing out when you're coming down to the earth, you feel the groundedness the strength in the body solidity. Let's do this a couple more times. Okay, very low.

For the last five times, change the shift also a little bit of the weight forward gently towards the toes as you come forward and gently coming up towards the heels but ever so slightly, and make sure you keep the spine as you do this nice and straight. Okay, so I'm not going like like this. Opening and coming down. Again, doing it like that. And again, Center for a month into the basic standing position. You feel the light sensations in the hands, maybe the arms as well breathe into it a couple of times.

Let's carry on to the next pulse. This time we bring the hands down, but we bring the palms upwards behind us and keep lengthening the spine out and we're going to stay standing here for a little bit like you're carrying something behind your back. Okay, we're going to stay standing here for a little while. Make sure you keep the awareness in the hands in the fingers and also in the openness you're creating. On the front side of the body and the string on the backside of the body, okay, so stay here for a couple more breaths. Relax your breathing, relax and keep the mind open.

Keep it little mini smile, okay? for one more nice breath in, and then slowly releasing the hands and let the hands come down. All right, in this next practice, we're going to combine the movement of that making waves that grounding practice. We're going to combine it with holding a ball of energy behind the back like this. Okay? So we're going to do this for nine times and keep your breeding natural.

You don't have to breed with the movements or Right from a basic standing position, come join in. Keep everything loose and open. Gently let the arms float up. That then come down and then push the hands back, open the chest and then releasing that the arms float up. Down and open. Please keep doing this for a couple more times.

Let your hands float their hands that your hands kind of fly through the air open. And just by releasing the hands make the movements by themselves can you feel that they come back open ready Open last two times can float open last time Oh, one more time to come back. Come back. Perfect. to really learn, especially in the hands, there's a lot of nerves. They're coming together and learn to feel from the hands this this awareness this cheat is life energy flowing through the body.

Okay? Next technique is called pushing mountains. And we're going to do it both sideways like this, but also from back to front. And it's a wonderful way to open up the whole meridian and energy system in the body and the nervous system as well. And it's in this type also, we stretch out and we release, we come up a little bit from the knees, and then we come down a little bit like a flowing motion. Okay, so how we do this from a basic standing position again, open is in the upper body strength in the lower body, relax the face muscles, tongue against the roof of the mouth.

Center, and slowly, with the next thing, we scoop the hands up until they come in front of the chest. Then we push the palms out as we breathe out. We lengthen the crown of the head. As we breathe in. We bring the hands closer So we breed out, push the breed in, bring them closer. Keep doing this with nice calm breaths.

Keep your fingers reaching up towards the sky, so you don't release the hands back in, like pushing out from the heart center that we've learned as well. This time we keep the hands pushing up and we make a circular movement from down to up. As soon as four more breaths, read out, any enter. After your last breath out, you released the hands, been back to the center. Every licks came from feel how you've opened up the nervous system the energy system. Perfect.

Let's do this now from from front to back. From a basic standing position, head join in, we bring the hands at the height of the hips, we keep the fingers a bit closer together this time, okay? And then slowly we bring the hands for up and when the hands are kind of underneath the armpits, we rotate them forward like this. Okay, then we push them out. And then we come up a little bit from the knees. Okay, so we lengthen the crown of the head up, we push the hands out, and then we let the arms come up a little bit, and then bring them back towards your shoulders.

So again, pushing like you're pushing a little bit downward, then bring the hands up and bringing the hands back. So let's keep doing this a couple more times. Okay, you can do this with the breeding. If you want It's not necessary in later practice, but let's do this with the breathing now. So we Breathe out. Breathe in, breathe out.

Breathing. It's do this for five more times, keep doing this and keep making openness in the hand. So you kind of push the fingers really up to open up the, the palms of the hands as well. A feeling it's from the shoulders to the arms. You're really opening up your Lake now, and then you bring the hand back. This dude is for last three times.

Keep the smile on the face right? In a cosmic smile. Let's do this for the last time and then to come back. You push up And then you release the hands and list, let them come back like this. And then bring the hands down, relaxing down, relax for a little moment. Some of you that are used to respect this over already, maybe in some schools, they will say you push out in a U turn the poems First up, and you stay standing here for a while until you bring the hands back and you rotate in now, it's also fine.

If you want to do that that's a right. But in this case, we're just going to bring the hands back like we're stretching out, releasing back. And as you're standing like this, really take a moment to feel as if your hands are glowing, or you have hands of light. And in a later sequence that we are going to do as well. We feel as if these hands of light, we start moving them through the space around us and this really bring a deeper mindfulness into our practice. Okay.

Enjoy it. Now to explain a little bit more about the standing postures, like I said before, we are really training our mind. Normally in daily life as soon as there is a little bit of discomfort in the mind or this comfortable situation in our life. It's almost like we start to panic a little bit we want to do something about it, we want to escape it, we don't want to feel it. So we keep running away from these certain sensations. And by doing this by just standing with the sensations and coming face to face with it and feeling you know what, it's alright, is life happening.

The trains on a very deep level also in daily life that if this comfortable situations or, or feelings come up, we don't have to avoid them. We are like Alright, that's it. Life happening. I feel accepted. I come face to face with it. And I let it charge me with with energy so that when you're standing and you're feeling only sensations, let it charge you up like a battery like, Ah, okay, I feel these sensations is life energy flowing through the body signals flowing through the nervous system, it's electric energy, let it feed you so that you're charging up and becoming stronger and stronger.

Again, holding that both energy so first, hold the ball of energy behind the body a little bit. Okay, stay here for a little moment. Keep that openness in the front side of the body and its strength in the back side of the body just for three more Brits. I'm just going to demonstrate you release the hands and then you make it And it's circle that ball of energy in front of the body, but this time at the height of your middle don t and the height of the heart and the chest. Okay, so less time you breathe in, then you release. Then you bring the hands at about part high to about chest height.

Okay, keep the hands open, the fingers pointing towards each other. And you can wiggle the hands for later moment. Keep the neck straight, so not standing like this. The crown of the head is above the tailbone, the feet nice and solid, nice and strong. If it becomes too much for your knees come up from the knees a little bit, but learn to stand for long periods of time like this. For some people, it's easier to run for 10 kilometers than to stand for three minutes.

Still, finding stillness is very important in these moving practices. Awesome. We're going to stay like this for two more minutes, right? Try to stay with the elbows, you don't push them up. You let them hang your shoulders Well, they're not tied up. They're loose your jaw, relax.

The tongue touches the roof of the mouth. And you keep the spaciousness in the upper body, the strength in the lower body. Your breathing calm. Now, make a scan through your body, to your left hand to the fingers. For your left, lower on your left elbow, your left upper arm in between the shoulder blades, the right shoulder, right upper arm, lower arm, Right hand, left hand elbow, keep making circles which are awareness. I get started To create kind of Fort Dix here kind of energy field where your awareness is constantly moving through the arms.

We're gonna stay here for longer you can hold it for much longer than you, your mind tells you learn to go beyond the mind. This is now a field of awareness, your awareness is flowing through that area field of consciousness. Okay? Now feel as if you're holding that field of energy here. Maybe you see it metaphorically that's also alright. But feel there.

It's your you're holding that space where your energy is flowing around. Last couple of moments, if you feel is some parts of the body, it's really tight, or it maybe starts to hurt a little bit. That's especially those parts of the body that need the attention. That's why it's good to do to bring strength and vitality in those parts of the body. There's blockages there, there's weaknesses there. That's what you're strengthening.

Now. Last thing, you're strengthening your mind. Normally you would feel like Ah, this is discomfortable. So I come out of it, I do something else. But no, now you come face to face with the discomfort and you learn to smile at it. You're like, Huh, okay.

That's what I feel now. That's all right. No struggle, just acceptance. I'm stronger than my sensations. I can feel it. It's life energy flowing through the body.

Alright, to come out of the post we again, bring the arms up with turn the palms up. We come up from the knees, we bend the knees a bit again and Felix. So again, if you have a little bit of tightness in the back, with the hands behind, lower back, gently open with the breath in, exhale around for three breads. Also after decision, really take some time to settle and sit down and to feel the fruits of your work. Enjoy. Harry wait.

JOHN Dewey.