Relaxation Qigong

1.  Preparation:

·        stand, sit or lie down

·        raise tongue-tip against upper hard palate

·        eyes slightly drooped and chest slightly drawn in and back straight

2. Relaxation Routes:

·         from the top of the head down both sides of the head to both sides of the neck, down the shoulders, upper arms, elbows, forearms, wrists, hands and finger

·         from the face to the neck, the chest, down the abdomen, then both thighs, shanks, feet and toes

·         from the back of the head to the back of the neck, the back, waist, back of both thighs, back of both shanks, feet and toes

3. Method:

·         First, remember the relaxation routes. Travel along these routes in the mind. While doing so, speak in the mind words like "relax", "peaceful”.

·         Begin with the first route and followed by the second and third routes. Repeat the three routes three to five times.

4. Inner Nourishing Exercise

a. Preparation

·         Lie down or sit in a comfortable position.

·         Relax both the mind and the body. Focus should be the inhalation more than the exhalation.

·         Decide on the phrase or sentence to be used. Usually the content is about relaxation or peacefulness. Begin with shorter phrases and increase its length as one gets more experience. Examples are " I am relaxed", " I am peaceful and relaxed", "I am healthy", etc.

b. While inhaling, raise the tongue against the hard palate and say in the mind the first word.

c. Hold the breath and say the rest of the phrase or sentence slowly except for the last word. Meanwhile imagine in the mind the qi entering Dantian.

d. Say the last word while exhaling and return the tongue to its normal position.