Hi, I'm Jesse Harding, and today we're going to be going over instructions for the Tai Chi prayer wheel. The Tai Chi prayer wheel can be a wonderful way to reconnect with your sense of purpose, renew yourself, refresh yourself and anytime when you are feeling stress or tension in your body, your mind, your emotions, it can be a wonderful way to recenter yourself. To begin, we start with our feet about shoulder width apart with our knees slightly bent. We find a posture that promotes balance. So we're going to bring our chin in, our shoulders back. We simply relax our hands by our side and as we breathe in, there's a feeling of rising and the hands rise with the breath. The hands float and then as we exhale the hands sink describing a circular wheel-like pattern. So we breathe in as the hands rise, we breathe out as the hands sink. As we breathe in, the fingers face the ground and they come up to about the height of the shoulders, the fingers point straight ahead and then the wrists drop and the body sinks with the hands. And we're looking to feel the harmony of our breath. As you are experiencing this rising and falling there's also a little bit of a shifting of the weight towards the toes as the hands come up and as we breathe out we sink on the heels. We are looking to let the exhale be longer than the inhale and there's a saying in Tai Chi, when the exhale is longer than the inhale, the spirit overcomes the fears. So this is a way to dissolve tension and stress in the body and mind. Breathing in there's a little bit of a smile to the eyes and to the mouth and then we sink sitting like we are sitting in a chair.