Standing Nei Gong lesson 1

Standing meditation: take a few breaths to relax each section:
Standing in the Wu Ji posture like Yang Chenfu in picture above.
Close eyes:
Relax crown,
relax facial muscles,
relax sides of neck.
Relax shoulders,
relax upper arms,
relax forearms,
relax hands and palm.
Relax chest,
relax upper back,
relax waist,
relax abdomen,
relax hips and groin.
Relax lower back,
relax upper legs,
relax calves,
relax down to feet.
repeat 3x
Visualize favorite color inside and out. spread it out to universe.
Slowly open eyes.

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