The Ready Position: Stand with your feet shoulder width apart and parallel with your arms hanging naturally at your side.

Abdominal Breathing: This is used throughout all of the following exercises. In some of the exercises you breathe at a normal rate, in others your breath is more deep or the timing is altered by your movements. To demonstrate to yourself abdominal breathing, place one hand on your chest and the other on your abdomen. When you take a deep breath in through your nose, the hand on the abdomen should rise higher than the one on the chest. This insures that the diaphragm is pulling air into the bases of the lungs. Exhale through your nose and as all the air is released, gently contract your abdominal muscles to completely evacuate the remaining air from the lungs. It is important to remember that we deepen respirations not by inhaling more air but through exhaling completely.

Exercise 1: From the Ready Position gently swing your arms upward up to chest height with your hands about six inches apart and then let gravity pull your arms back down. Swing your arms upward again and let gravity pull your arms back down. Use abdominal breathing at a normal rate.  Continue this exercise for about a minute.

Exercise 2: From the Ready Position rapidly swing your arms up above your head and arch your back slightly, inhale deeply and forcibly through your nose filling up your lungs starting from the abdomen on up, hold this position only momentarily (about half a second) and then rapidly swing your arms back down while forcibly exhaling through your nose, completely emptying your lungs. Your back should now be back to the upright position and allow your arms to swing naturally back to a resting position. Repeat the exercise again two more times.

Exercise 3: From the Ready Position rapidly swing your arms in a windmill fashion from front to back three times and arch your back slightly, inhale deeply and forcibly through your nose filling up your lungs starting from the abdomen on up. On the third windmill, stop your arms on the upswing above your head only momentarily (about half a second) and then rapidly swing your arms in a windmill fashion in the opposite direction, back to front, while forcibly exhaling through your nose, completely emptying your lungs. Your back should now be back to the upright position and allow your arms to swing naturally back to a resting position. Repeat the exercise again two more times.

Exercise 4: From the Ready Position gently swing your arms up to cross over each other, right over left, and lightly slap your right hand on your left shoulder and your left hand under your right armpit. Allow your hands to rebound immediately and swing back to the ready position and then reverse the movement by gently swinging your arms up to cross over each other, left over right, and lightly slap your left hand on your right shoulder and your right hand under your left armpit. Use abdominal breathing at a normal rate. Repeat the exercise about 15-20 times, whatever feels comfortable.

Exercise 5: From the Ready Position simultaneously gently swing your right arm up and over your right shoulder to lightly slap on the back of your shoulder while swinging your left arm over to the right to lightly slap just under your right armpit. At the same time arch your back so that you push your abdomen straight out in front of you. Allow your hands to rebound immediately and swing back to the ready position and then reverse the movement by gently swinging your left arm up and over your left shoulder to lightly slap on the back of your shoulder while swinging your right arm over to the left to lightly slap just under your left armpit, and arch your back again to push out the abdomen. Use abdominal breathing at a normal rate. Repeat the exercise about 15-20 times, whatever feels comfortable.

Exercise 6: This is a free "dance" where you just let your body move the way it wants to move. It is a gentle wavy like motion that you make with your entire body in unison. Use abdominal breathing at a normal rate. Do this for about 1 minute. Then gently shake your hands and feet to fully loosen up your wrists and ankles.

Exercise 7: ENJOY LIFE!
      by Fred L. Gunn

To insure that your mental, spiritual and physical bodies are in peak condition it is recommended that you have a daily exercise regimen such as Yoga, Tai Chi or Chi Gung. The following video of Chi Gung Exercises were performed by our son Dillon to show everyone just how easy these exercises are for anyone of any age. Detailed instructions are just below the embedded video.

I studied Tai Chi and Chi Gung from a Master in Taipei, Taiwan and am happy to share these techniques with you now. The optimum time of the day to perform Chi Gung Exercises is 7:00 am, no matter where you are in the world. This is a time when Mother Earth's own Chi is at maximum flow and therefore will enhance your own Chi experience.
Thanks to all the people and Earth spirits who are helping us spread love, healing and balance around our beautiful Planet!
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