Seated Qigong Practice

This is a simple breath practice for gently warming and energizing the whole body. Try it for 3 months to see how it benefits you.

Preparation

  • Sit in a chair so that your ankles, knees, and hips are at 90 degree angles and your back is straight.
  • Relax neck, shoulders, jaw, and face.
  • Gently focus on your lower abdomen. Visualize a small flame in the center of your lower abdomen if it helps you.

The Practice

  • Inhale, hold, exhale following any of these counting patterns:
    • 1 – 4 – 2
    • 2 – 8 – 4
    • 3 – 12 – 6
  • Rest your mind in the lower abdomen throughout. Notice a sensation of warmth gradually building there. 
  • Do this for up to 16 minutes.

Closing and Retaining

  • Finish by clapping loudly, rubbing your hands together to warm them, and rub your eyes, face, and head. Do this 3 times.
  • Press your hands down the center line of your abdomen, resting them on the lower abdomen.
  • Make a circle with your hands clockwise three times, then counterclockwise three times.
  • Press inward on the lower abdomen, contract the perineum and the toes while pressing the tongue to the upper palate. This should feel like youā€™re holding in the energy accumulated during the practice.