Hello,
Everyday Warriors!
This is Joel from the Yin Yang Method,
And today we're going to be doing an inner nourishing Qigong session together.
This is a healing body and mind Qigong form.
It's great for strengthening internal organs,
For reducing stress,
Improving sleep and for your digestion.
It also has been used often for a variety of health conditions – anything from indigestion and constipation,
To heart disease,
Fatigue issues and irregular menstruation.
It is particularly strong for digestive and respiratory systems,
And this is what we'll be focusing most on today.
It's best to practice this either comfortably lying down with your head supported,
Maybe a pillow underneath your knees if that's better on your back.
You could also perform this lying on your side if that's more comfortable,
But I would also suggest doing it seated in a chair if you find that you're able to sit for long periods of time without slouching too much.
So,
Take your position,
Be it lying or sitting erect in a chair,
And just get comfortable.
Try to relax into the position,
Release any tension that you can feel,
Actively just letting it go,
Softening into your support,
And finding your natural breathing.
Just allowing the breath to be however it needs to be to feel completely relaxed.
Just aiming for the abdomen to inflate a little bit as you inhale and naturally deflate as you exhale.
Trying to avoid any tension in the abdomen,
Keeping it as soft as it can be.
All of our breathing today,
We're going to try to do through the nose.
Inhaling through the nose,
Exhaling through the nose,
Keeping the mouth closed but relaxed.
If at any point you feel that you cannot manage to continue breathing through the nose,
Simply return to it,
Inhale through the nose and an exhale from the mouth,
Aiming to return to nasal breathing only as soon as you're ready.
Still relaxed in your position,
Softly close the eyes,
Either 100% closed but releasing all tension,
Or you can keep them at about 80 or 90% closed so that you are no longer able to make out any clear imagery,
But some light,
Some colour can still enter the retinas,
And you can still try to stay fairly present.
Next,
As you inhale,
Let the tip of your tongue lightly touch the top of your mouth,
The upper palate.
And as you exhale,
Allow the tongue to gently rest back down into the lower jaw.
Breathing in,
The tongue being pulled by the breath up to the upper palate,
Breathing out,
Allowing the tongue to relax again.
Just continue to breathe this way,
Getting comfortable with this movement.
In,
Out.
Now we're going to marry up a mantra with our breathing.
As we're breathing in,
Continuing to move the tongue,
We're going to add the words,
I am.
For a moment,
Gently hold the breath while you think to yourself,
Calm and,
And as you breathe out,
Relaxing the tongue,
Relax.
Again,
Breathing in,
I am.
As you hold the breath,
Calm and,
And as you exhale through the nose,
Relax.
And just repeat this,
Breathing in,
I am.
Holding,
Calm and,
Breathing out,
Relax.
Breathing in,
I am.
Holding,
Calm and,
Releasing,
Relax.
Keep repeating this,
Really trying to feel connected to this mantra of being calm and relaxed.
I am calm and relaxed.
I am calm and relaxed.
Now we're going to increase the mantra slightly during the hold of the breath.
So as you breathe in,
You will still say,
I am.
But as you hold,
Sitting calm and,
As you breathe out,
Relaxed.
I am sitting calm and relaxed.
I am sitting calm and relaxed.
I am sitting calm and relaxed.
Continue to repeat this for a few more times.
Replacing,
Sitting with lying,
If you happen to be lying,
Or feeling,
If you're more interested in the feeling than the doing.
I am lying calm and relaxed.
I am feeling calm and relaxed.
We will now extend it one more time.
I am sitting calm,
Body strong and healthy.
I am breathing in,
Hold,
Lying calmly,
Body is strong and healthy.
Breathing in,
I am,
Hold,
Feeling calm,
Body is strong and exhaling with healthy.
Just keep repeating this.
Embody that feeling as you're breathing in.
I am.
Allow the sensations to fill the whole body.
As you exhale,
Eliminate anything from your body that is unwanted.
Just allow that residual healthiness to occupy every cell in your body.
To bring this meditation to a close,
Gently place your hands on your lower dentin,
Or as low on the abdomen as you can comfortably place them.
And just gently rub clockwise circles as you try to return to your actual normal breathing cadence.
If it feels appropriate,
You can now open the eyes fully,
Or if you prefer,
Continue to lie or sit here,
Feeling the sensation of being calm,
Relaxed and healthy.
I'm going to leave you now.
You're welcome to continue this for as long as you feel.
When you're done,
Just simply stand up,
Lightly rock back and forward on the heels and the toes.
Give the arms a gentle shake out,
The legs a gentle shake out,
And then go and enjoy the rest of your day.
