4 Minute Tai Chi Flow for a Restful Night's Sleep | Bedtime Tai Chi | Begin with Breath Tai Chi
4 Video Views·Jun 9, 2025
This bonus session is an invitation to experience the wonderful benefits of tai chi in a fun and easy way. This will help to reduce your stress while building strength, flexibility, and balance of body and mind.
In this 45-minute bonus session, you’ll learn:
☯️ The “Joint Circle Routine” which is great for arthritis and for creating flexibility!
☯️ A “Tai Chi Flow” sequence to reduce stress, improve balance, and prevent falls!
☯️ A short guided meditation to reduce stress and create inner peace!
So we'll begin with the feet together or as close as you can.
Hands down by the sides.
The spine is tall but also relaxed.
Shoulders soft.
And then on the inhale, the arms float up to the sides.
A circle in front.
If you're gathering an energy, bring it to the heart.
As you breathe out, hands float down.
This one's called Sinking the Chi.
The life force energy.
So throughout the day, our energy tends to rise up into our head.
This can create a lot of chatter in the mind.
It can keep our minds busy.
And it's really hard to settle.
We're constantly reviewing the day, thinking about the future.
But instead, it's coming into the present moment, arriving in the body.
Letting go of the worries from the day.
It's coming into the here and now.
Sinking the Chi.
Breathing in, gather into the heart.
Breathing out, directing back down.
Alright, one more time.
Sink the Chi.
And then from here, you can step one foot out to the side, either foot.
And the arms float up in front.
When the arms get to shoulder height, the arms float down.
The knees and hips can soften.
Opening the door.
Breathing in, rising up like mist.
And then breathing out, floating down like a soft rain.
Feeling the flowing motion.
Like you're resting on a wave in the ocean.
Tide rolls in.
Tide rolls out.
One more time, open the door.
This time, the arms float out to the sides like you're spreading your wings.
Then the arms float down.
Palms face up, one hand on top of the other.
And this hand floats all the way up and over.
And then down the center line of the body.
And then other side.
Breathe in as the hand floats up.
Breathing out, centering.
Creating calmness in the mind and body.
One more time.
Centering.
And then from here, the hands can just touch lightly on the lower abdomen.
You can step your feet together or as close as you can.
You can close your eyes or just keep a soft gaze.
And let your body rock and sway ever so slightly.
Bamboo in the wind.
Just feeling the gentle oscillations of the body.
Without trying to control it.
Just letting the energy move you.
You might feel little circular patterns or maybe back and forth.
Or side to side.
Just letting go.
Feeling the breath.
Then you can bring your attention into your heart.
Creating an inner smile.
Expressing gratitude to yourself.
Cultivating inner peace.
And if your eyes were closed, you can slowly open them.
Hands can come together in front of the heart.
And we can finish with a bow.
Thanks so much for watching.
If you enjoyed this video, then click on one of the videos below to continue creating inner peace, balance and harmony in your body and mind.
And I'll see you soon.