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The shaking form, in particular, is very flexible and can be done in as few as five minutes or extended out to fill 30 or more minutes (as we’ve done in class). As we add to the forms, I will update the listings below to suit.
The options I’m providing are just guidelines to give you an idea of how you can adapt the practice to the time you have. Experiment to find your sweet spot.
~5 minutes
- Don’t do the joint mobilization, yang from above, yin from below, or the 3 layers of the body
- Do the little initiation jump
- Do general shaking for about a minute
- Sweep or quickly tap through all 12 channels with intention and just briefly tap into each organ after each channel is complete
- End with a brief centering in the lower abdomen / dantian
~15 minutes
- Don’t do the joint mobilization, yang form above, yin from below, or the 3 layers of the body
- Do the little initiation jump
- Do general shaking for 2-3 minutes
- Tap through all 12 channels once with intention and tap for 10 seconds into each organ after each channel is complete
- If you feel you have time, you might spend an extra amount of time on organ systems / channels you feel are needing extra support
- Briefly center in the lower abdomen / dantian
- Then do as much of the universe stance as you can do to fill the rest of the time, if any
~30 minutes
- Joint mobilization for 1-2 minutes
- Initiation jump into general shaking for 2-3 minutes
- Tap through all 12 channels two times with intention, spend at least 30 seconds tapping into each organ after each channel is complete – this will take around 15 minutes depending on your pace. If you’re going faster, feel free to spend more time with challenged organ system, or tap through the channels again.
- At the end of shaking center in the lower abdomen / dantien and see if your body wants to gently sway or if you feel called to move your body in a freeform way for 1-2 minutes
- Then move into universe stance, experimenting with depth and arm position for 3-5 minutes
- You may finish by recentering in the lower abdomen / dantien