2025-07-28 - Mindful Breathing And Bodily Relaxation.

This is a Guided Meditation I gave at the end of one of my Qigong Classes. It focuses on developing Mindfulness through Mindfulness of breathing. It also focuses on internal qi guiding; specifically drawing qi to the middle dantian and spreading qi to the entire body. It is 20 minutes in length.

Transcript

So I invite you to sit back in the chair. Folks at home, If you want to lay down, Stretch out on a comfy lounge or whatever. Feet comfortably on the floor, Thighs resting on the seat of the chair, Easy. Low back, Mid back resting against the back of the chair. Enjoy the breeze the fans give us. If you're okay closing your eyes, Feel free. Breathing in, Aware that you are breathing in. Breathing out, Aware that you are breathing out. I invite you to practice abdominal breathing if you're not already doing it. Breathing in, Expanding your belly. Breathing out, Letting the belly collapse in. Breathing, Breathing in, Breathing out. Relaxing your legs, Toes, Feet, Ankles, Calves, Knees, Thighs, Hips. Each leg in its entirety. Relaxing, Muscles getting soft. Perhaps enjoying that gentle feeling of warmth. Perhaps even a feeling of heaviness. Breathing in, Breathing out. Relax. Relaxing fingers, Hands, Wrists, Forearms, Elbows, Upper arms, Shoulders. Relaxing your torso. Low back, Abdomen, Mid and upper back, Chest. Even the sides of your torso. Gently breathing in, Breathing out. I invite you to imagine that you are able to draw fresh and vibrant qi from the world and environment around us. In through your navel, Through the core of your body. Filling up that space behind the navel. That is the location of the middle dantian. Dantians are energy centers or batteries. Where we can gather vital energy. So that it can then seep into the organs and tissues of our body for healing and well-being. I invite you to imagine that you are able to draw in qi, Vibrant energy. Into that core just by thinking about it. Maybe you feel some sensations or have a visual image that comes to mind or some sound. All of it is fine. That energy center in the core of your body. Providing health and well-being to your heart, Lungs, Stomach, Organs of digestion, Liver, Spleen, The works. All the while breathing in, Breathing out. Relaxing your whole body from the neck down. Beginning to relax your neck and throat. Your whole head and face. Ears, Nose, Eyebrows, Eyelids. Lips, Tongue and chin. Your jaw. This state of bodily relaxation is the qigong state. State of tranquility and ease. Very much worth practicing. Being relaxed and calm makes it so much easier to feel the energy moving in your body. Cherish it. Support it. A vital connection to the environment and the world. Breathing in, Breathing out. Breathing in, Aware of my relaxed body. Breathing out, Enjoying my calm mind. Very nice. Very gradually let your breathing become a little bit more robust. A little fuller if your breath has gotten very quiet. Sometimes it's only when you start coming out of deep relaxation that you notice how relaxed you've been. When you're ready, Wiggle your fingers a little bit, Wiggle your toes. Open your eyes.