Hi,
I'm Dr.
Kim.
This practice is designed to calm your digestion in the evening,
Supporting your liver and preparing your body for rest.
In traditional Chinese medicine,
The liver is the organ that helps qi and blood flow smoothly through the body.
When the liver is overworked by stress,
Rich foods,
Or strong emotions like anger,
Frustration,
And resentment,
It can affect digestion.
You might feel bloated,
Restless,
Or heavy in your belly.
Tonight we'll use a gentle sequence of acupressure,
Somatic movements,
And breath to help digestion settle.
We'll begin sitting,
Then move into lying down.
At the end,
I'll share a few teas that nourish the liver and support evening digestion.
Take a moment to find a comfortable seated position,
Either on the floor or sitting tall at the edge of your bed.
We'll begin by activating an important acupressure point,
Stomach 36.
Sit up with your knees bent in front of you,
Feet flat on the floor.
This point is found about three finger widths below your kneecap.
Find it right now.
Measure three finger widths below the kneecap,
And then move your fingers slightly outwards to the outside of your shin bone.
This spot might be a little tender when you press it.
Apply gentle,
Steady pressure through both of these points,
And begin to make slow,
Circular movements.
Allow your belly to expand as you breathe,
Completely relaxing it,
Allowing it to expand forwards and to the sides.
Close your eyes as you massage these points.
Now shake out your hands,
Releasing any tension.
And now let's open up your belly and ribcage with a few seated movements.
If you are on the floor,
Sit cross-legged.
If you are on the bed,
Move to the edge and place your feet on the floor.
Place both hands on your lower belly.
Inhale deeply,
Allowing your belly to expand into your hands.
Exhale slowly,
Allowing the belly to soften back.
Repeat for three cycles.
Let your breath sink lower and lower,
Calming your nervous system.
Place your hands on your knees.
As you inhale,
Arch your spine,
Lifting your chest and looking slightly upwards.
As you exhale,
Round your spine forwards,
Drawing your chin in and compressing your belly.
Inhale,
Arch.
Exhale,
Round.
Feel the stretch and compression of your belly as you massage all of your internal organs.
Allow your body and mind to slip into a trance as you repeat this rhythmic movement,
Always guided by your breath.
Last one.
Now,
Lie down on your back,
Knees bent,
Feet flat on the surface.
Begin with some pelvic tilts,
Similar to what we just did.
Inhale,
Arch your back,
Belly up to the ceiling.
Exhale,
Curl your lower back into the bed.
Inhale,
Arch.
Exhale,
Round.
Continue breathing and moving,
Keeping your head,
Neck and shoulders completely relaxed.
Feel your pelvis rock gently with your breath.
This movement massages the abdominal organs and helps your digestion flow.
Last one.
And come back to centre.
Relax your knees all the way to the right,
Twisting your torso.
Now move them back to centre and to the left.
Continue moving your knees from side to side,
Like windshield wipers.
As your torso twists gently,
Your liver and stomach areas are massaged,
Allowing these organs to release tension and energy stagnation.
You may want to release a sigh,
Or your stomach may gurgle.
These bodily responses are completely normal.
Now draw your knees into your chest and hug them lightly with your arms.
Breathe deeply into your lower belly,
Feeling that gentle pressure on your digestive organs.
Allow your belly to relax completely.
This pose is wonderful for releasing gas and bloating.
If it feels good for you,
You may rock your pelvis from side to side.
And straighten your legs down.
Rub your hands together,
Generating your chi.
When you can feel your palms start to get a little moist,
Place your hands on your lower belly.
Push the energy and heat from your palms into your abdomen.
Feel your belly push your hands up to the ceiling with every inhale.
Now start to move your palms in a circular direction over your abdomen,
Moving up the right side of your body and down the left side.
These slow clockwise circles follow the natural direction of digestion.
Move slowly,
Breathing in time with each circle,
Inviting your belly to soften and release.
Let your arms rest by your sides,
Palms up to the ceiling.
Take a deep inhale through your nose and exhale through your mouth with a sigh.
Note how your belly feels soft,
Warm,
Active,
Perhaps grateful for the nourishment it has received from you today.
Notice how calm and empty your mind feels and how deep your breath has become.
To continue supporting your digestion and liver this evening,
I recommend a hot cup of tea.
I recommend dandelion root,
Chamomile,
Peppermint or chrysanthemum for supporting the liver.
Sip slowly with presence as it is an important part of your evening ritual.
Thank you so much for practicing with me tonight.
If you are interested in going deeper into healing your digestion,
You can check out my course here on Insight Timer.
Good night and see you tomorrow.
