Qigong Practice For Relaxation And Focus

In this video, follow along and enter into a guided Qigong practice. Qigong is a multifaceted modality, but here the focus is on a flow to reduce your stress and anxiety by bringing in greater calm, clarity, and focus. The practice is easy to follow and includes cues to easily fall into the flow. Return to this session anytime and experience a deeper level with each repetition.

Transcript

Welcome to the Qigong meditation for focus. Begin with your feet forward, Toes pointed ahead. Knees soft, Spine straight. Breathing in and out the nose. Rotate at the wrists. Gently one direction. Using your whole body, Then reverse the direction going the opposite way. Feel the wrists. Transition to rotating the arms at the elbows, First outward. Then rotate inward. Do not synchronize your breath to these movements. And roll the shoulders forward, Up and down. Forward, Down, Back. In this manner. Then when you're ready, Reverse direction. Forward, Up, Back, And down. Continue this pattern. Until then. Relax your shoulders fully. Rotate at the neck. First one direction. And if you feel a tight spot, Hold it for one breath before you continue. Then switch directions and rotate the opposite way. Holding in case. There is tightness for one breath. And reaching up overhead. Begin to twist at the waist, One direction then the other. Keeping your palms overhead. Pointed towards the sky. Come into a T pose. Feel the stretch in the forearm. Bend the arms in, Drop the elbows and extend again. And repeat this pattern. Feeling this stretch when you extend your arms out. Bring the hands back, Fingers down, And extend the arms out in T. Sure. One more time, Drop the elbows, Extend out. And let the hands float back to your side. Rotate at the wave. Gently at first. And if you feel an area where you get hung up, Pause and hold it there for one minute. Reverse direction and continue to do the same. Noticing if there's any tightness and holding to release for one breath. And begin to rotate the angles one way. In the opposite direction. Switching legs, Do the same. Rotate the angles one way. And then in the opposite direction. Shake out your legs. Each up, Extending left hand up, Looking at the hand, Right hand down. Then switch hands, Inhaling as you reach up and down. And then exhale, Hands to the heart. Continue this pattern. Inhale, Extend towards the heavens and the earth. Exhale, Return to center. Inhale, Reach up and down exhale, Return to center as you reach the top during your inhale. Pause and hold the breath briefly. Then exhale as the arms return to the heart center. Up and down. Exhale, Return to center as you reach the top during your inhale. Pause and hold the breath briefly. Then exhale as the arms return to the heart center. Separating heaven and earth. Coming back to center. Reaching up and separating heaven and earth. Do not hold your breath during the exhale. And standing in our starting posture. Bring your feet together. Place your right hand on the lower abdomen. And your left hand on top. Take a few moments and breathe. Expand the center to lock it in. If you happen to be a woman who's menstruating. You will do the following. Raise your hands to heart center. And hold for three breaths. Men do not do this. Stay at the lower abdomen. Show gratitude for the practice with a quick prayer. And I'll see you next time.