Thousands of years ago, the ancients made a profound discovery.

Humans could experience a longer life with more radiant health, simply by mirroring the movements of nature.

Over the centuries.

They developed practices known as Qi Gong.

During my last 25 years of teaching these practices, I've seen remarkable transformations as my students tap into their own life force energy.

This is the real fountain of youth Not hidden in some far away land but inside each one of us.

Each episode is a complete Qi Gong routine focused on one aspect of preventative health and wellness.

So try them all to discover which leaves you feeling the most nourished, radiant and uplifted.

These routines are simple, gentle movements that don't require any special clothing or equipment.

All you need to do now Is stand up, get ready to move And I'll be your guide to your very own Fountain of Youth Quieting the mind can be as challenging as catching wind in a net the mind is a stream of energy it's fluid and continuous the paradox of quieting the mind is that we need to use the solidity of the body to stabilize it pay attention to the body and the mind enters the present moment to be mindful is to be embodied in this practice we use the body as the grounding agent for the mind through breath activation movement and flow we enter into a rich deep experience of the present moment this practice is based on Qi Gong an ancient system of moving meditation Qi Gong mirrors the movements of nature the river flowing down the mountain the trees growing up towards the light in the sky give us guidance in how to direct our minds and our internal energy as you practice this routine enjoy the beauty of this natural scenery feel the aliveness in your body and enjoy the newfound presence in your mind welcome to this routine for mindful movement going with the flow and entering the present moment take a stance that's about shoulder-width bend your knees and turn from your hips and your waist let your arms knock lightly across the lower back and across the lower abdomen this movement's going to awaken the body's internal energy this is called knocking on the door of life the door of life is a pressure point across the lower back for energy for vitality and internal strength relax your upper back your neck and your shoulders the knees are slightly bent feel your spine unwind clear tension and tightness out of the back out of the neck and energize key pressure points for energy and vitality knock now just below the collarbone on the chest take a nice deep breath and awaken the energy in the lungs now drop the hands back down keep those knees bent knock across the lower back and across the lower abdomen activate wake up the body's energy when the energy circulates it's much easier to meditate and feel connected to the present moment bend your knees notice how your body feels feel a sense of Qi and energy flowing through the meridians the energy pathways next we're gonna do a movement called water waves water waves clears mental tension mental stress and brings the mind into the present moment knees are bent turn from the hips and the waist float the hands through the air in front and behind you and just feel how the hands move through the air feel the softness of the air through the fingers feel the feet connected to the earth feel this movement of the hands clearing out anything preventing you from being more present more connected to the moment wash out mental stress any worries of the day clear the mind through the movement of the body take a nice deep breath feel your feet connected to the earth arms moving through the air relax into the breath keep the neck and shoulders nice and loose body relaxed mind calm as you go through this exercise water waves like your hands are swirling through the water washing out any mental stress any worries anything weighing heavy in the mind gradually slow the movement down arms down to the sides take a nice deep breath notice how your body feels this workout will take us through a mindful movement where we feel calm and relaxed inside next one is called clearing you're going to bring the arms up and just let the arms drop and then turn from your hips and your waist one arm floats in front of you the other floats behind you and here we're gonna release and clear mental stress anything weighing heavy in the heart or the mind exhale into the turn inhale to the center exhale into the turn when you exhale you can blow the breath out through the mouth anything weighing heavy in the heart center in the mind let it go let it release this is an excellent exercise to clear tension and tightness out of the upper back and the neck exhale as you turn the inhale happens all by itself focus on the exhale focus on the release focus on letting go cleanse and clear old energy out of the mind and the body slow it down relax arms down to the sides take a nice deep breath feel a sense of being calm and relaxed centered and energized now bring the arms up stand on the toes exhale and drop another clearing exercise you're going to bounce the heels into the ground hands come up bounce the heels into the ground and feel like you're clearing and releasing old energy out of the body when you knock the heels into the ground it creates a vibration through the body that releases stress tension and tightness inhale arms come up exhale through the mouth cleanse and clear old energy out bounce the heels into the ground feel that vibration move through the system releasing and letting go of old energy down to the earth when you let go of old energy the earth receives it recycles it and gives you back new energy now notice how you feel feel that refreshing relaxed energy moving through you now swirl the energy through the wrists we're going to bring some attention and awareness a mindfulness into the movement of the body spiral the wrists around each other spread the fingers and circulate the Qi through the hands and lower arms this one is called wrist spirals everything in nature moves in spiral cyclical movement reverse the direction spiral the energy through the wrists it's a wonderful exercise to prevent arthritis tension in the lower arms if you work with your hands this is a great exercise to keep the Qi flowing spiral the energy through the wrists and bring some mindfulness now into the movement feel the wrist spiral feel the energy open in the hands and then shake it out palms face up relax the wrists and shake shaking is a wonderful way to release tension and tightness in areas of the body release the tension the tightness in the wrists and the lower arms now palms turn and face down shake the wrists relax the elbows and the lower arms awaken the Qi by shaking the lower arms and now knock the wrists together palms face towards you knock the wrists and this will stimulate some key pressure points for emotional balance the points on the inside of the wrists are called inner gates emotional protection this allows us and helps us to not take on other people's emotional stress try the other side knock the wrists together stimulate those acupressure points awaken the flow of Qi through the body take a nice deep breath knock those points together activate the energy and this will help to disperse emotional stress clear tension tightness now bring your hands down to your sides and feel the Qi awake circulating in the hands arms and wrists take one more deep breath now relax the hands and float them up on the inhale and float the arms down on the exhale this is called opening the flow flowing movements are moving meditations mind relaxed into the present moment body relaxed into the flow move your body like water effortless movement flowing up through the spine and out through the arms when your body relaxes tension and tightness release out of the muscles and we enter the state called flow effortless movement like water now feel the air move through your fingers feel the clothes on your skin feel your feet connected to the ground when you pay attention to the movement of the body your mind stays rooted in the present moment relax the body and we release muscular tension relax the mind and release repetitive thoughts enter into the flow enter into the present moment and stabilize the mind in the space just slow the breath down slow the movement down inhale float the arms up exhale float the arms down enter the flow a little bit deeper mind expands body relaxes feel that harmony between your mind and your body and your energy inhale coming up exhale relaxing down when the mind and body are in harmony notice the Qi that circulates inside and notice the life force energy a frequency is at a much more refined level now bring your arms round and in front of you again take some nice deep breaths holding a standing posture create stability of the mind and strength in the energy system stabilize the mental energy through the body now bring your left arm up your right hand underneath on these exercises I'll do your mirror image and then switch the arms right hand up left hand underneath I'm gonna be doing your mirror image shift the weight then change the arms left hand up right hand underneath shift the weight turn in the hips and then let it flow this movement is called fireflies in the lantern and it's designed to keep the heart open and energized we bring the mind into the present moment and the heart energy into the present moment this exercise helps to bring the heart into the present moment with full strength and power with a sense of joyfulness and illumination fireflies in the lantern helped to create that happy and healthy heart energy it's an exercise that cultivates loving-kindness and compassion let it flow shift the weight turn from the hips and the waist start to relax into the movement feel the movement flowing through you with each breath with each movement feel your heart just a little bit lighter the breath here is just relaxed full and deep feel the breath flow through the body feel the energy circulate and here you could imagine fireflies in a lantern that you're holding in front of you the fireflies represent the light in the heart now just stand and hold the lantern in front of the heart illuminate the lantern with the heart energy and imagine that the fireflies represent loving kindness and compassion then switch now your left hand is on top fingertips together right hand underneath fireflies in the lantern bright golden light in the heart center breathe into it the fireflies reflect the stars in the sky now condense the energy and take the energy up over the head arms circle around and inhale bring the hands up over the head exhale spiral the arms out to the sides this is called fireworks it's another exercise that brings light and illumination through the energy body now we're bringing this light up into the head allow the Qi to move upward through the body the life force energy goes upward shines light into the mind and then expands and opens the sky open the sky for divine wisdom when light moves upward and that electricity and energy shines up into the mind we have clear thoughts we're open receptive to our intuition and insights a wonderful exercise to activate the creativity of the mind let it flow let it circulate inhale hands come up exhale arms out to the sides now bring the arms round and in front of you take some nice deep breaths feel your mind stable and grounded in the present moment feel the body containing that internal energy now bring the hands up over the head feel a sense of being connected to the energy above you mind open like the sky feel the infinite space above you now bring the back of the hands towards each other and spiral in all the way down to the lower abdomen back of the hands towards each other spiral the energy in and through the body inhale as you come in exhale float your arms up inhale draw the energy in exhale arms float up guiding and directing divine wisdom from the universe through the crown center of the head right down through the belly of the body this will help to open the energy into the crown center the heart center and the belly the head the heart and the belly each have a wisdom the head the heart in the belly each have a power and a wisdom with this exercise were guiding and directing that energy through all three wisdom centers clear mind open heart connected intuitive body inhale hands come in exhale float the arms up feel that calmness and clarity move through the mind the heart and the belly the wisdom of the head intuition the wisdom of the heart compassion and the wisdom of the body kinesthetic sensation or gut feelings let it flow through each of these centers arms round and in front of you take some nice deep breaths feel the mind open the heart calm and relaxed the body full of life force energy now float the hands down and out to the sides and then inhale arms come up a little bit and exhale down this movement is called flying and it brings lightness and expansion through the mind and the body inhale float the arms up a little bit higher wave and undulate the spine feel the flow of energy moving through you bring the mind into the present moment by feeling the air move through the fingers feel the breath coming in and out through the nose feel the energy light and circulating through the body inhale float the arms up exhale float the arms down inhale and exhale feel your body and your mind like a regal bird flying through the air mind expanded and open this exercise cultivates perspective and expanded vision like a view from the top of the mountain we can see clearly inhale the arms float up exhale arms float down breathe in lightness and relaxation through the body feel your mind expand feel the energy circulate inhale arms come up exhale arms down feel your heart center open light and relaxed mind open freedom of energy moving through the heart revitalize refreshed energy circulating through the body let your heart expand our mind open and take this exercise right into pulling down the heavens arms float up all the way up over the head inhale as the arms come up exhale arms float down pulling down the heavens draws energy from the sky down through the body and feel waves of relaxation moving through you energy moves down from the head through the heart center down through the belly all the way to the ground mind clear calm and open body relaxed and energized and just tune into the kind of energy that you might need for the rest of your day feel open and receptive as you bring the arms around and in front of you take some nice deep breaths feel grounded in the present moment connected to the energy source all around you next bring the hands by the heart center and flow forward come up to the heart circle around hands come up over the head first finger and thumb touch drop down to the earth and then to the heart push forward and circle around this is called the Lotus exercise the Lotus cultivates loving-kindness and compassion mindfulness and a deep sense of connection to the present moment inhale as you bring the hands up towards the heart exhale down circle around bring the hands into that diamond shape to the heart and then the lotus flower blossoms in the heart center inhale and exhale inhale bring the hands up to the heart exhale forward and around bring it into the Lotus in the heart center and let it flow inhale and exhale inhale to the heart exhale forward circle around inhale exhale inhale up exhale down let the energy flow and circulate through you mind in the present moment heart open to loving-kindness and compassion the body grounded the Qi circulating now bring both hands over the lower abdomen feet together take a few nice long deep breaths and feel your body relax down through the feet into the earth eyes closed legs relaxed and just start to let yourself rock and sway like bamboo in the wind let the current of energy that we just cultivated swirl and move through you let the body rock and sway feel the head neck and shoulders relax the spine relaxed energy moves through you bamboo in the wind go with the flow of the energy inside let it rock let it sway through you take a nice deep breath and take that feeling of mindfulness and energy with you into the rest of the day thanks for joining me