Скачать или смотреть 5-Minute Qi Gong Meditation Practice

#9 New Forest Rock Qigong Weekly Classes:

5-Minute Qi Gong Meditation Practice

Best time: Midday reset or before bed
Environment: Quiet space, low lighting, seated or standing

1. Standing Still (Wu Ji Posture) – 1 minute

Feet shoulder-width, Relax the knees, spine straight, arms relaxed
Focus on breathing into Dantian
Purpose: Anchors awareness in the body

2. Deep Breath with Inner Smile – 1 minute

Smile inwardly to the heart, then lungs, liver, spleen, kidneys
Inhale into each organ, exhale with a smile
Purpose: Clears emotional tension, harmonizes internal organs

3. Cloud Hands – 1 minute

Slowly shift weight left and right as hands wave across the body
Eyes soft or closed
Purpose: Harmonizes left/right brain, calms Liver Qi

4. Hands over Heart and Dantian – 1 minute

Left hand on chest, right on belly
Inhale deeply, feel connection between upper and lower body
Purpose: Bridges Heart and Kidneys, unifies Spirit and Essence

Silent Sitting – 1 minute

Sit or stand in stillness, focus on breath and centerline
Visualize a column of light from Baihui (DU20) to Huiyin (REN1)
Purpose: Centers Shen (Spirit), prepares for meditation or sleep

Acupressure Points for Qi Gong Meditation:

1. Yin Tang (M-HN-3) – between eyebrows; calms mind
2. Shen men (HT-7) – wrist crease; nourishes Heart and Spirit
3. Yongquan (KD-1) – grounding and anchoring

Chinese Herbal Formulas: (consult a licensed TCM practitioner):

1. Tian Wang Bu Xin Dan – nourishes Heart and Kidney Yin
2. Suan Zao Ren Tang – supports Liver and Heart, calms Shen
3. An Shen Bu Xin Wan – anchors Spirit, nourishes Yin

Lifestyle Tips for Meditation:

• Meditate the same time each day
• Avoid overstimulating food and media
• Keep a meditation journal
• Create a calming pre-meditation ritual (light, scent, breath)

Foods That Support Meditation and Stillness:

• Lotus seed soup
• Stewed pears with honey
• Mung bean congee (cooling, cleansing)
• Almonds or cashews (small portions)
• Chamomile or chrysanthemum tea

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📆 Join this session to move stuck emotions, cultivate calm, and restore your inner equilibrium through the healing flow of Qigong.

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