In case you’re searching for a meditative apply to get your physique and thoughts in verify, qigong meditation could show you how to really feel that “ohmmmm” and “aaaah.”
Traditional Chinese medicine (TCM) views poor well being as an indication that you simply physique’s pure vitality move — often called qi or “chi” — is blocked. Qigong is believed to assist forestall this blockage and promote a wholesome move of qi all through your physique.
To do that, qigong combines meditation with light motion and managed breathing methods to harness this vitality and strengthen your physique. That is believed to advertise psychological, bodily, and non secular well-being.
Irrespective of which type of qigong you apply, the general #objectives stay the identical: to attach with the earth for therapeutic and to let vitality transfer freely by means of your physique.
In TCM, yin and yang signify these lively (yang) and passive (yin) types of vitality. Energetic qigong focuses extra on managed actions, whereas passive qigong requires stillness and breath management.
Every sort could be practiced both a) externally with a qigong therapist or b) internally by your self. Whereas most people go for getting their qigong on solo, you’ll be able to select no matter works for you.
Yang is all about that lively vitality, specializing in power and vibrancy. Energetic qigong focuses on intentional motion and respiratory to spice up your yang vitality.
Also referred to as dong gong, lively qigong includes repeated coordinated actions in a delicate move. This system is believed to advertise steadiness, muscle flexibility, bodily awareness, and blood and lymphatic draining.
In case you’re considering this sounds rather a lot like yoga, assume once more. Whereas each contain a move of intentional motion, yoga focuses extra on stretching and holding poses. Energetic qigong is all about holding the move going by constantly shifting by means of varied sequences to maintain that candy yang vitality pulsing by means of your physique.
Passive qigong harnesses the facility of yin energy to concentrate on stillness and breath management to mentally domesticate qi vitality.
The move in passive qigong is psychological. Your physique could also be embracing calming stillness, however your thoughts stays lively to maintain the vitality shifting.
There are two essential sorts of passive qigong: visualization (cun si) and psychological focusing (ru jing). Passive qigong could be accomplished sitting, mendacity down, and even standing. Standing meditation — or zhan zhuang — is believed to advertise elevated vitality and energy throughout meditation.
Embryonic breathing is one other solution to get deeper right into a passive meditative second. This respiratory approach helps to revitalize your physique and thoughts by means of deep lung respiratory.
Conventional Chinese language meditation boasts a ton of advantages, and qigong is not any exception. Whereas extra analysis is required to show some claims, right here’s how qigong could do your thoughts and physique some good.
Qigong’s managed actions assist create consciousness of your physique and its relationship to house. This not solely impacts muscle flexibility and power, however it additionally retains your sense of balance in verify.
In a 2011 study of younger girls ages 18 to 25, those that practiced qigong for 8 weeks confirmed a 16.3 % enhance in stability scores versus those that didn’t.
A 2020 study of adults ages 51 to 96 had related outcomes: those that did qigong weekly for 12 weeks confirmed enchancment in steadiness and strolling scores over those that didn’t.
Curbing stress and anxiousness
Breath management particularly is a key element of meditation. When your breath is calm and managed, your physique usually feels relaxed and secure.
It’s simple to stray from any activity you could have at hand (we see you making an attempt to tempt us along with your fantastic distractions, cellular phone!).
As a result of qigong requires you to focus in your thoughts, physique, and breath, common apply might help strengthen your ability to concentrate in different areas of your life. Nevertheless, extra analysis is required on this space.
Decreasing danger of continual illness
Once more, we’d like extra analysis on this space, however what’s obtainable seems to be promising. Reported advantages of qigong meditation could embody decrease stress, boosted blood move, and general wellness — which might probably reduce your risk of continual illness.
Most individuals select to apply qigong very first thing within the morning, however you’ll be able to incorporate an everyday routine at no matter time works greatest for you.
Qigong is mostly secure to practice every day and sometimes lasts wherever from 10 minutes to 1 hour. However, holding an everyday apply is extra necessary that how lengthy it takes. Bear in mind, any type of meditation is a apply you must constantly sustain with.
Beginning out with qigong is usually a bit overwhelming. Right here’s a fundamental breakdown.
The way to begin an lively qigong apply
The numerous postures included into lively qigong take time to be taught. The simplest solution to get a deal with on all actions is to join an lively qigong class or comply with a guided video.
Periods will usually begin with a collection of inhales and exhales to attach with and management your breath, earlier than starting a collection of postures to awaken and activate your qi.
This routine from Yoqi Yoga and Qigong is a superb place to start your qigong journey. This 30-minute routine guides you thru (and explains!) a set of frequent qigong actions and respiratory methods.
The way to begin a passive qigong apply
If a passive qigong meditation is extra your jam, we’ve bought you coated.
To get began, merely sit in an upright place, shut your eyes, and breathe. Let your tummy rise and fall with every breath out and in. Proceed focusing in your breath for five to 10 minutes.
If you wish to add in a little bit of visualization, image issues that spark a way of pleasure or calm inside you as you breathe (a tropical seaside or fairy tale-esque cabin?).
One other widespread visualization approach is rainbow meditation. Image the colours of the rainbow, and with every inhale, fill your physique with every colour, one by one. Once you exhale, permit your self to launch each the colour in addition to any stress, distraction, or negativity you might be holding.
So, what’s mindfulness bought to do with qigong? Fairly a bit, really.
Mindfulness is all about creating consciousness of your ideas, emotions, and actions within the current second.
When mixed, mindfulness and qigong meditation practices can work hand-in-hand to ship you a therapeutic serving to of self-aware vitality move.
Each focus in your thoughts, physique, and breath, opening you as much as a better self-awareness. Visualization apply additionally permits you to entry particular ideas and emotions to floor you within the second.