Six Healing Sounds Of Qigong + Yin Yoga To Balance Emotions

In this class, the Six Healing Sounds of qigong are thoughtfully paired with specific yin yoga poses to deepen release and support healing. Each sound carries a unique vibrational energy that helps clear and balance certain emotions, while the long-held, yin poses create space for the body to stretch and release along certain correlating meridians.

Please have a bolster, yoga blocks, pillows, and a snuggly blanket (or similar supports) ready for practice together.

Transcript

Hello. Welcome! Welcome to our six healing sounds and yin yoga session together today. So the six healing sounds of Qigong are a vibrational energy medicine that helps us to clear. Any stagnant or sticky emotions. And I have married these. Sounds together with a yin yoga stretch. That helps to stretch along specific meridians. That are associated with those sounds. It'll make more sense as we go. So before we start and before I share the sounds with you, There's a few things that we need. We'll be using some blocks. If you don't have blocks at home, You could use some hardcover books of a similar size, But they need to be quite sturdy, Quite strong. I've got a snuggly blanket in case we get cooler. You might notice I am sitting on a bolster, So I'm actually sitting on a bolster and a small cushion. So we'll need a small flattish cushion. If you don't have a bolster, You could use. . . A big couch cushion or a couple of cushions from your bed. So make sure you've got those. And. I'm going to share the sounds with you first so you don't have to think about them so much once we actually come to practice. The sounds always. Are shared and practiced in a particular order that helps with the clearance of sticky stagnant unhelpful emotions and there's also contraindications to using these sounds So if you are acutely ill, Then you would not be using these sounds. You could still join us gently in the yin yoga poses and perhaps just think of the sound, But don't make the sound. The sounds are very purging. So if you are already very depleted, We don't want to deplete you further. By saying the sounds out loud. So the other reasons that you would avoid. Saying the sounds out loud apart from being in an acute illness. Would be if you have a broken bone that you are healing. Also, If you are someone who bleeds very heavily with their monthly bleed, If it's a heavy bleed day, Then avoid the sounds, Saying the sounds out loud. And the other one to be cautious of is if you are pregnant. You know your body better than anyone, But if you are unsure, I would suggest consulting with your traditional Chinese medical practitioner or health practitioner. And you could always contact me via Insight Timer. The first thing we need to be aware of is the sounds. So we start with the lungs and the lung sound is S S S S S S S. A little bit like a snake. And I have married, Like I said, The sounds with a stretch. So the yin yoga pose will stretch along our lung meridian. Which runs from our chest down the inside of the arm to the tip of our thumb. And then next. Sound. Is for the kidneys and that's c h w o o o so Following from the kidneys, We have the liver. The liver sound is SHH8. So Then we have the heart sound, Which is H-A-A-A-A. The spleen, It's quite subtle. Almost like the wind blowing. And the final sound that we'll share together is the sound of the triple warmer, Which is. . . H-E-E-E. So let's start to practice together. We're going to start in a comfortable seated position. You could be seated on a chair if that's more comfortable for you. We're going to find a seated wooji posture. So we want our joints to be open. We don't want to be scrunching and locking any joints. So just begin to relax. Soften open through your joints. Your feet, Your toes, Ankles, Knees. A little space under your arms to let the chi flow, The energy flow. Soften through your elbows, Your wrists, Your fingers. And then begin to activate. Your Taiji pole, This is our central meridian, Central channel of energy. And as we are sitting, We can do this by just tucking the tailbone under a little softening. Through the shoulders, Tuck the chin in, Bring the tongue to rest on the roof of your mouth. And begin to elongate through your spine. So lengthening through your spine. Activating this central meridian. Begin to let your breath sink down into your belly. So slower. Deeper belly breaths now, Helping to calm the nervous system. And as we practice together today. Let us cultivate awareness both within and around ourselves as we share these six healing sounds and yin yoga stretches together. Allowing any sensations thoughts emotions to arise when they do and go when they're ready. Without becoming caught up in their story. And importantly, Let's bring a smile to the face. This smiling energy. Helps us to connect to the unconditional love in our hearts. And helps our body. Feel safe. So we're smiling, Letting that smiling energy shine through the eyes, Spread through the heart, Connecting us to unconditional love. Gently bring your hands out to the sides. And as we inhale, Draw your arms up. Facing the Heaven. And as we exhale, Float your hands down through centre. So we inhale, The arms float up. And as we exhale, The arms float back down through centre. So one more ancient Taoism likes to. Do things in threes. Three is the magic number. And out. Let's come to lie in our first pose together. So we're going to stretch. Through our lung meridian and share the sound for the lung. So. Let's come to lie on our right side and bring your right arm behind you. So I've got a block and a cushion to support my head. I have my right arm. Hopefully you can see me waving at you. So I have my right arm out behind me. You could have your palm facing down or up, Whatever feels better. We all want to feel stretch through the front of the right shoulder. And down the inside of the right arm. If you have breast tissue that's feeling uncomfortable, Sometimes you just need to rearrange it a little bit. And if you're not feeling any stretch here, You could come up into a kickstand type position. Remember when we are in a yin yoga pose, We're looking for 60 to 70% stretch. So it's not a forceful stretch. So I'm going to come back to. . . Stacking my knees today. Once you've found your Goldilocks position, So not too little, Not too much, But just right. Let's start to share. The sounds while we are in this. Yin yoga stretch together. So starting with the lung sound. Breathe in through the nose. Again, So at least three times. Third sound If it feels right for you today, You can continue on with the sounds. This sound helps to release grief. Sadness. Yearning. Crying, Sometimes there may be tears with this practice. Remember, Again, You know yourself better than anyone else. So if any particular pose or sound begins to feel wrong for you today, Maybe there's some sharp stabbing, Burning, Zinging. Tight pain or a sense of complete overwhelm. They're all signs that you need to modify. So back out. Go a little softer. Maybe the sounds are too much for you today. Just listen to them. Take whatever you need and leave what you don't. So we've got a few more moments, Another minute in this stretch. Feeling into the stretch through the front of your right shoulder. And down the inside of your right arm. Stretching along the lung moridian. Remember that the time held in our yin yoga poses is part of the magic. So that longer hold in the pose. Allows our fascia, Our connective tissues, To begin to release. We're releasing along the fascia in our chest and our arms. Let's take one more breath here together. Then we're going to just lift our torso, Release that arm. Come to lie on your side just for a pause here. And then let's come all the way to lie on our back. We're going to activate our healing hands. So right in the center of our palm, We have an acupoint. Pericardium eight. Going to begin to massage. With firm pressure in the center of the palm. So we're activating this acupoint. Lao Gong. It gets nicknamed the key point to happiness. So we've massaged the left palm. Then we're going to use the back of our right palm with a loose fist and tap three times. Let's swap. So I'm now massaging. The centre of my right palm. My Lao Gong. So this point helps to balance emotion. It helps to release and relieve anxiety. Helps with our circulation. And these points are also very powerful energy gates. So we're opening up these gates. To activate our healing hands today so tap the back three times then we're going to clap and rub your palms together. And generate some beautiful, Warm, Healing chi. So once your palms are nice and warm, We're going to bring this beautiful healing energy that we've cultivated between our palms and come to lovingly place our hands over our right lung. So we were stretching along the right lung meridian. Releasing. And now we're coming to. . . Fill our lungs with some warm healing energy, Feeling that warmth of the palms. Penetrate into the right lung lobes And begin to visualize filling your right lung lobes with bright white light. Like sunshine shining on a quartz crystal, A white quartz crystal. So we are filling. We're visualizing. Filling our right lung lobes up with this bright white light. Building the virtue of courage. Yeah. From our palms. Healing our lungs. Visualizing bright white light. Building the virtue of courage. One more breath here. Beautiful. We're going to release. And come to lie on our left side. So join me lying on the left side now. Bring your left arm behind you. So now we're going to stretch through the left lung meridian. Again, If you need to rearrange any breast tissue, You could have your palm face down or face up. Whichever feels better. I'm going to go with face down today. And remember, There's also the option to come into a kickstand position. I'm actually going to take that for this side. Each side can feel quite different. So once you've found your Goldilocks position stretching, Through your left lung meridian. So feeling that stretch through the front of your left shoulder. Chest and into the arm, We can share the healing sounds for the lung again. So breathing in through the nose. Again. Third time. Again, The offer is there for you to Continue on with the sounds if you feel you need to. Helping you to release any stagnant or sticky grief, Sadness. Yearning. Crying. And allowing. Yourself. Time in the pose to help release through your fascia. And there's been more research into our fascia, Our fascial network. That is throughout our entire body. And they've found that there are. . . Similarities with the ancient energy lines. Ancient meridians. Of traditional Chinese medicine following. In similar pattern along the same lines of certain fascial connective tissue networks in the body. Let's take one more breath here. And releasing through the legs first if you had the first if you had the legs up in the kickstand position releasing the arm behind you, Just taking a pause, Lying on your side for a few moments, Just a breath here. Then when you're ready, Let's come to lie on our back again. So again, We activate our healing hands. So clap. We've already massaged and opened our Lao Gong. So now we're just going to clap and rub the palms each time. Nice and warm and then lovingly place them on your left lung lobes this time. Begin to feel that warmth of your palms seeping into your left. Lung load. And begin to visualize. Your left lung lobes filling with bright white light. Building the virtue of courage. Bright white light filling our lung lobe. Lift lung loads. Building the virtue of courage. Let's take one more conscious breath here, Filling our left lung lobes with warm healing energy and bright white light. Building the virtue of courage. Beautiful. So now we're going to. . . Come to the kidneys. So we need to sit for this one. And I like to sit on a cushion to help open through the hips a little. And we'll be using both our blocks. So we'll come to a butterfly position. So for some people, It's a loose butterfly. So that is bringing the soles of your feet together. Some people have the feet a little wider some people prefer to come into a dragonfly which is the legs wide so please take whichever option you prefer We're all going to, I'm coming to sit sideways so you can see my spine. I'm going to use soles of the feet together option today. And if your low back is feeling good. Then you. . . Stack your blocks on top of each other and you come to. Place your forehead on the blocks and curl your lower back. Now, If your lower back is feeling vulnerable today, Then I suggest you stay upright. And just gently push forward. So we all want to feel some stretch. In the inside of the thighs, This is the kidney meridian. So again, You could have legs wide if that feels better. For you so taking whichever option suits you best and then we're going to Come into our Goldilocks position. Let me just move my hair so I can see you a little, The timer. So forehead resting on the block. And curving through the spine, Particularly in the lower back, If that feels good. Today and our kidneys rest just at that lower edge. Of our rib cage. So we want to feel stretch in that area. And also in the inside of the legs a little. Once we've found our Goldilocks position, Let's take the healing sounds together. So in through the nose. Again you're welcome to continue with the sounds. The kidney sounds help to release fear, Dread. Paralyzed will. So paralyze will is when you really want to do something but you can't. Or you have to do something that you don't want to. So we're releasing fear, Dread and paralyzed will with the sound. More. Resting for a few more moments here. Feeling into the stretch, Into your lower back. And your inner thighs. Stretching through the kidney meridian. The inside of the leg. And stretching around the actual kidney organs themselves. And the lower back there. Just three more relaxed breaths here, Just natural breaths. Without the sound. And then we can slowly come up. Release out of that butterfly position or that dragonfly position just pop your blocks off to the side you're welcome to release the legs if you need to We're going to clap our palms together again, Generate that beautiful, Warm, Healing energy. I'm going to show you this way so you can see my lower back. So I'm. . . Making sure my palms are nice and warm. And then let's place them lovingly over our kidneys. So this is my rib cage here, My lower rib cage, My floating rib. I'm just placing my palms. Feeling that beautiful warmth. Coming into my kidneys. And whilst we have the hands here, We're going to begin to visualize filling our kidneys with. Blue light. It's like sun shining on the deep ocean. Set. Beautiful blue colour. Filling our kidneys with this beautiful blue light. And as we do so, We are building the virtue of tranquility. So building the virtue of tranquility. One more breath, Conscious breath. See if you can feel your kidneys puff. Into your palms a little like little marshmallows so breathing in all the way down into your belly feeling your kidneys gently puff into your palms press into your palms And release. Beautiful. So now we're coming to lie on our back. I'm taking this. Soft cushion. To support my head now. You might like to do the same. Some people. Like a blanket or a block to support the arms or even the legs here. We're going to come into banana sana. So we're lying on our back. And we're starting in the center of our mat. So legs are long and our legs are mat width apart to start with. So my cushion is right in the center and I find my torso right in the center of the mat. So once we're in the center, Let's take a breath in. We're going to lift our right leg up and take it over to the left. We can drop. That foot down on top or we could tuck the right foot under the left Whatever feels better for you. So I'm going to go with on top today. Pelvis stays in the center of the mat. And then I begin to shuffle my shoulders across and bring my right arm all the way up overhead. So I'm looking to feel stretch along. That side of the body, The right side of the body. Some people like to hold the wrist, The forearm or the elbow. So take whatever option suits you best today. Some people like to have. . . This right knee bent and that helps them access the pose. There's all sorts of slight variations. So whatever you feel you need to take today, Please do. Once you've found your Goldilocks position in Banana Sana, Let us begin to share the healing sound for the liver. So it's S H H H. Like we're hashing a baby. So three times together. And a third. You're most welcome to continue on with the sounds if that feels good. This sound helps to release this sound and this stretch. Along the liver meridian. Helps to release. Frustration, Resentment. Anger. And so if you feel like this is what your body. . . Your heart, Your mind needs. You can continue on with the sound. Our liver is often considered one of the most overworked. Organs in the body particularly if you live in a city with pollution lots of people around you. So our liver is our detoxifying organ. If you're eating poorly. If you are breathing in pollution, If you are having contaminated water or perhaps alcohol. Drugs smoking all of those things mean that your liver has to work extra hard so some people like to continue on with the healing sounds here with the liver Also helpful if you are in an environment where there are people who are getting very frustrated or angry around you, Or perhaps you're getting very frustrated and angry. This sound and this stretch really helps to release. We're looking to feel that stretch along the right side of the body. For most people the liver lies on the right side of the body. But we have. . . Liver meridian running down both sides of the body so we're going to be stretching on both sides in banana sana So let's take three more breaths here. And then releasing the arms to start with. Gently shuffling your shoulders back to the center. And then slowly release the legs. We're going to go from one side straight over to the other so make sure you start with your legs long. And you're back in the center of your mat. And then this time we'll take a breath in, Lift the left leg up, Take it over to the right, Drop it down on top. Or tuck it underneath. Again, Whichever option suits you best. Remember, There's also an option to have the knee slightly bent if you need. Keep your pelvis in the center. Shuffle your shoulders over to the right and then bring your left arm up overhead if that's available to you today. Oh, I've got a microphone there. And we're feeling this side stretch along the left side now. Want to feel this delicious stretch all the way along the left side of the body. And once we've found our yin yoga position, Our Goldilocks position. Let's share the healing sound. Oh, And I've got some rain falling. I wonder if you can hear that. Three times. So second and third Again, If you would like to continue on with the sound. You are most welcome to. Marrying. The healing sound for the liver. A yin yoga stretch that is stretching along both our liver and our gallbladder meridians. Our liver and gallbladder meridians pair together and are associated with the wood element. Let's take three more relaxed breaths here now. Three more before we release out of the pose. Oh and we've got some thunder joining. So the heavens and the skies are having an emotional release as well. So let's come back to center slowly. And then release the leg. Now some people, That's a strong stretch. Some people like to come and give the knees a little squeeze here and a little low back massage slowly from side to side. You might not feel that you need that. We're all going to come to have our knees bent though. So once our knees are bent in a comfortable position, Again we're going to clap. Rub our palms together, Generate that incredible magic warm healing energy between our palms And once our palms are feeling nice and warm, We're going to lovingly place them over our liver. So for most people, The liver lies. . . That lower right edge of your rib cage. So we're placing the palms here. If for some reason that just doesn't. Feel right you might be one of few people who has their liver lying on the left side So you could place your hands on the left and see if that feels better. So with our hands resting over our liver. This warm healing energy penetrating into our liver let's begin to also visualize bright green light like the color of spring like the color of sunlight shining on an emerald so that incredible green color we are filling our liver with this beautiful green light And we are building the virtue of kindness. You might like to bring a smile to your face at the same time. Filling our liver with this bright green light. Building the virtue of kindness. Our livers will begin to feel happy. Let's take one more breath here. Building the virtue of kindness. My liver's saying thank you. So now we're coming to the heart. So we need to slowly come up. We're going to come up onto all fours for this. We're going to come into a melting heart pose. Now, Some people like to have a blanket or a cushion under the knees or under the ankles here, Particularly if they have a tendency for getting tight. I'm all right with that i don't need that today but i do need my bolster We're going to place that in front of us. So some people. . . I'll show you a few options. I like to have my knees wide as well. So we start on all fours and we. Draw our hands out in front of us so we slide them in front of us some people like to come into a melting heart pose like this i like to have my bolster to help me it's a strong pose so if it's too strong the option is to have one arm bent at a time And I will let you know when to swap arms when we're halfway through the hold in the pose. I'm going to have my bolster because I prefer that. So I'm going to slide my arms forward. On the bolster, Have my elbows resting and my forehead here. So we want to. Feel stretch through the armpit. Our heart one. So that's an acupoint that starts our heart meridian. And the heart meridian runs from the armpits down arms to our little pinky fingers. So we want to feel stretch here and through the front of the chest, So that physical component of the heart organ. And the healing sound is H-A-A-A. So let's try that together. If you are going for the one arm option, It's time to swap sides. So bend the other arm and then straighten the other arm. And we are melting our heart towards the earth. This can be quite a strong release both physically and emotionally in this pose. I know often there are tears for many people. The heart is considered the emperor of our emotions. When we are releasing through the heart here, We are releasing impatience. Muddled instability, So muddled thoughts. Some people this can escalate into mania and into hatred. So releasing impatience. Muddled instability. Mania and hatred. One more breath here. You're always welcome to come out of the pose early if you need to. And then to come out, We slowly sink our weight backwards. So our bottom goes back towards our heels. And if you're comfortable, We'll come into a child's pose. But if your knees and your ankles are just feeling a bit too much, You could come into a comfortable seat. We're going to clap our palms together. Generate that warm healing energy again. And then we're lovingly going to place our warm palms over our precious heart. And if it is available to you, You can come back to a child's pose. Very nourishing, Nurturing pose. We're filling our heart with this warm energy from our palms. And visualize filling your heart with red light. Like sunlight shining on a ruby. That incredible red light filling your heart. We're filling our heart with this warmth, This red light. And we are building the virtues of joy, Patience and love. Feeling your heart. With joy, Patience and love. Mm hmm. We've got a few more breaths here. Just natural breaths, Visualizing, Filling your heart. Thank your heart for all that it does. And we slowly come up. We're coming to our final yin yoga stretches. So for the spleen now. Some people like a bolster on the side for this to support their knees. So you could bring your bolster to the side of your mat. We're going to lie back down. And Let's all start with our knees bent and our heels close to our buttocks. Then we'll take a breath in, Lift our pelvis up a little bit. Scooch it over to the right side. Let your knees drop over to the left. So this is where you might like a bolster to support the knees or you might not want any bolster and just have the knees on the floor, Which will be a deeper twist. So coming to a reclining twist, Left hand can relax on your right thigh and then your right arm. I invite you to bring it out 90 degrees or perhaps even into a cactus arm. That will increase. The stretch further. So we're looking to feel a twist, A twist through our spine and our torso. So we are giving our spleen and our stomach and our pancreas a gentle Squeeze. And we're also squeezing through the stomach and spleen meridians. Let's share the healing sound as well. W H O O O. Let's take three together to start with. You are most welcome to continue on with the sounds. With this spleen sound we are releasing worry Overconcern. Low self-esteem. And sometimes this can escalate into anxiety. So we have both. The squeeze and stretch happening through. Our spleen meridian. Either side of the body actually it's another set of meridians that run either side of the torso and legs despite most people having the spleen organ lying on the left side of the body of their lower rib cage. Let's take one more breath here. And then gently draw your arms down close to your torso to start with. Head back to centre. Then lift the knees. And come back to center. So find your pelvis back in the center, Your heels close to your buttocks again. We take a little pause in center and then we twist to the other side. So if you've got your bolster and you'd like the bolster support, Bring that to the other side of your mat. Otherwise, We're taking a breath in. Lift the pelvis just a little. Scooch it over to the left. Drop it onto the mat. And then let your knees drop over to your right side. This time. So I'm going to bring my right arm to rest on top of my left thigh. And then. Left arm could be a low angel wing you could bring it out 90 degrees or all the way up into a cactus arm that will be a stronger twist can be looking up towards the sky or behind your shoulder will take you into a deeper twist. So I'm going to go to look behind my shoulder today. Share the healing sound at least three times. So in through the nose. Inhale. And then. Again releasing Any worry. Any overconcern? Any low self-esteem. Releasing anxiety. Allowing the time in this pose to weave its magic alongside the sounds. The six healing sounds of Qigong. Softening. And surrendering to the pose. Our last yin yoga pose together today in this session. Let's take three more breaths here together. Beautiful. Very gently, Lovingly draw your arm down. Your head back to centre. Lifting your legs. Bringing your pelvis back to center. Come to A comfortable position with your knees bent. Or you might prefer to have your legs out long. So from here, We need to have some space either side of our body. So I'm just going to move this bolster above my head. Hopefully not hurt the plat. Sigh. We have to give some loving energy and light to our spleen. So clap your palms together again. Generate that beautiful warm loving energy. Hmm. Getting ready to gift your spleen some love and healing energy. Place your warm palms over the lower side of your left rib cage now. For most people, This is where the spleen lives. You might be one of those many few who has mirror organs, So your spleen might actually be on the right. So tune into the body if it feels like this is your spleen. Hello, Spleen. We're going to gift it this warm healing energy and begin to visualize filling your spleen with warm golden light. Sunshine shining on a golden nugget, A nugget of gold. That warm. Golden light filling your spleen with this color We're growing the virtue of trust. Mm hmm. Warm golden light filling your spleen. Building the virtue of trust. Thank you, Spleen, For all that you do. Thank you so much. Then releasing your hands from your spleen, Gently bringing them to your side. And we're going to. . . Float our hand. So as we inhale, Float your hands and your arms up. Over your head and then down through center, Just similar to how we started seated today. This time we're going to share the healing sound. Of the triple warmer at the same time. So we inhale the arms up. And as we exhale, It's H-E-E-E-E. Three times with the sound. Again. Releasing any disharmony. Any imbalance. I invite you to find a comfortable position. If you're feeling a little cold, Snuggle up under a snuggly blanket. Going to just rest here for a few more moments. And the healing color for our triple warmer. Is purple. Like a vibrant purple light. So begin to visualize. This vibrant purple light. Beginning to grow. From the centre of your torso. Outwards. Filling your belly with this vibrant purple light. And then it's flowing down your hips, Into your thighs, Your knees. Your lower legs. Ankles and feet. Filled with this vibrant Purple light. It's flowing up. The body up through your chest. To your shoulders. Your upper arms, Elbows, Lower arms, Wrists. Hands filled with this vibrant healing purple light. Flowing up from your shoulders, Up your neck. Through your jaw. Over your face. Your skull. Whole head filled with this vibrant Purple light. Filling you with the virtues of. . . Harmony. And balance. Continue. Lying here. Visualizing your whole body. Filled with this vibrant. Purple light. Filling your whole body with balance and harmony. And allow this vibrant purple light to not only fill your whole body, But expand around your body. So your whole body is filled with this vibrant purple light. And you're in. Surrounded by this light like a purple mist surrounding your body. And flowing out to others. Perhaps. There's an individual who you think would really benefit. From feeling And in harmony, So send some of this vibrant purple light out to them. And maybe you can share this vibrant purple light. Shining out. To the whole world. To every being. You might like to join me in dedicating the value and the virtue. Of this practice together today, Staying wherever you are. Saying silently in your mind. May I be balanced and in harmony. As you breathe out. May others. Be balanced and in harmony. May all beings all over the world. Feel balanced. And in harmony. May all beings know true peace. You might like to slowly start to. . . Wiggle fingers, Wiggle toes. If you're still lying down, I invite you to bring your arms out wide to your sides and then wrap yourself up in a big loving hug. Give yourself a little pat on the back. Thank yourself for gifting yourself this time and space to practice. With me too. Today. And when you're ready, We can come to a comfortable seated position together. Bring our palms together in front of the heart, In front of our middle Dantian. Take a bow of the head and draw the base of the thumbs up between the eyebrows to the upper Dantian as a gesture of honour, Respect, Gratitude, Compassion to ourselves, To each other. And to the practice we've shared together today. Thank you, Thank you, Thank you for your practice. Thank you. Hmm. If you found this practice beneficial and you know someone who might benefit, Then please share with them too. Thank you again for your practice. I truly appreciate it. Raise the vibration of our planet together.