Qigong

http://www.naturalawareness.net/qigong.pdf

Daoist qigong is a spiritual

discipline that cultivates body

and mind simultaneously.

Originally called daoyin,

which means “guiding the

flow of internal energy (qi)”,

it has been practiced for over

two thousand years in China.

Laozi, the founder of Daoism,

was said to have been the

first to practice techniques of

conserving, gathering,

cultivating, nourishing, and

transforming energies that

are the source of a healthy

body and a clear mind.

~ Eva Wong

Introduction

Qi, often translated as energy, is more of a verb than a

noun -- it means relating. It’s the result of yin and

yang coming into being. When a being arises, yin and

yang arise and interact, and qi is formed. Gong is the

circulation of energy produced by the relationship of

yin and yang.

So the practice of qigong is cultivating a relationship

with energy -- becoming aware of the energy that

circulates and flows through your being.

Perhaps originating in shaman dances based on animal

movements, qigong is a modern term that

encompasses more than 1,500 different styles of

to Qigong

Awareness of the movement of energy in the bodymind

• Qi is always moving, not just when you do qigong. So the basis of the practice is feeling

energy move, and moving in ways that don’t block energy or awareness.

• Rest in the experience of what’s happening in your body. Qigong is the practice of exploring

how energy is in your body.

• Don’t try to move “correctly”; the external movements are done to enhance the internal

movement of energy.

Relaxed, soft, no strain, no pain

• Relax throughout; relax while standing and while moving.

• Minimize muscular tension up. Let your skeleton hold you up. Let the earth support you.

• Feel and use energy from your belly to move your torso and limbs.

• Let your whole body participate in moving. When you turn, turn from your hips and pelvis,

and let your head, shoulders, collarbones and ribcage participate.

• Don’t lock your elbows, knees, finger or toe joints; keep them flexible and slightly bent.

• Don’t strain your knees, your ankles, your back, or your neck.

• The knees should not extend beyond the toes.

• Let your eyes gaze softly at your entire field of vision.

Grounded and centered

• When standing, relax and sink into the ground. Feel the bubbling wells in the soles of your

feet resting on the ground. Feel your center of gravity in the area below your navel.

• When moving, lead with the field of elixir below your navel (lower dantien), letting your

torso and limbs follow. Pivot from the dantien below your navel while staying grounded on

both feet.

• When extending or leaning, only go about two-thirds as far in any direction as you could go.

Energy follows intention

• Use intention rather than muscle. “Qi follows yi” -- energy follows mind/intention.

• Much of the benefit of qigong is intentional; the movement of the body is done to enhance

your intention.

Cautions

Practicing qigong is deeply helpful to mind and body, but there are a few points to remember:

• Avoid doing qigong on a full stomach.

• Because qigong generates energy, you may have difficulty sleeping if you practice after dark.

• Starting and stopping energy practices suddenly is not good for the body. Build up gradually

over several weeks in repetitions of three. If you decide to stop practicing

spiritual, martial and health exercises.

Qigong evolved to encompass frameworks such as

yin-yang (the two primal complementary polar

energies); qi (breath, vital substance or energy), the

upper, middle and lower fields of elixir in the body,

the channels and meridians, and acupuncture, herbal

and mineral medicine.

Qigong is practiced in different ways as a spiritual discipline, in martial arts, and for health and

longevity. There are many forms of qigong; perhaps the best known form is tai chi chuan.

The qigong described here is designed to raise and balance energy for the cultivation of

awareness. What’s the connection between awareness and energy? The habituated physical,

emotional, and cognitive patterns that cause suffering are dismantled by attention. Attention is

intentional energy. Raising