Qigong Meditation (It is pronounced as ‘chee-gun’) is a practice similar to Tai Chi meditation, which is an ancient healing practice. The syllable 'Qi' means 'Prana,' which is translated as primary energy or vital life force that creates healing in the body. It is a certain energy cultivation practice using controlled breathing and postures of movement and visualization. There are two types of Qigong practice, one is Wai Dan which is called the exterior nectar. This involves physical movement and concentration. Another is NeiDan which is called the Interior nectar. This involves sitting meditation and guided imagery or visualization. Qigong is about understanding and using the energy flow and strength of nature and bringing that into our body and harnessing power. Qigong is a little more open and more focused on cultivating Prana or Vital life energy ("Qi").
What is “Qi” or
"Prana"?
Sage Bhatta Kallata wrote
the book called “Yoga Spandakarika” in the 8th century AD. In this text, he
explains Prana. Yoga Spandakarika says that the vital life force manifests in
our consciousness like a "Spanda", (pulse or vibration). It is the vibration
between atoms. High vibration emits positive energy like love, joy and unity on
the contrary low vibration reflects fear, jealousy and anger which are negative
forms of energy. It is very important to approach qigong with an open and
receptive mind because there is so much value to gain from the practice. Since
our minds are constantly thinking and worrying about the next things or
developments, it might be tough for us to stand and breathe ourselves for the
mindfulness benefits. Please remember that, just like any other meditative
practice, this requires discipline and patience. Meditation is the uniting of
the mind, body and intellect.
Benefits are evident after
undergoing the practice. Getting your body’s primary energy back into the flow
is the root of its healing powers. Malfunctioning of the metabolic and
circulatory system, anxiety and tension are affecting energy flow. Qigong is
really about opening up the dormant energy and bringing it back to a synchronized
state. Qigong helps to connect back to our psychic centres and opens up the
flow of energy and vitality. The rhythmic flow of energy generates delight and
consciousness, accordingly, you feel the present and leave the past, and can
transform one’s life at all levels. It is also
especially beneficial for athletes and people who suffer from physical
challenges like arthritis, neurological disorders and lung-related diseases.
One can take advantage of their energy more productively and systematically.
This particular form of meditation is not a strenuous exercise and is a gentle way
to move your body without any harm. Each of the five forms (metal, wood, earth,
fire, and water) are connected to a season and an organ in the body, for
example, the autumn season which correlates with the form of metal. Just like any
other class you take, one of the unique aspects of the practice is it differs
depending on the season.
It is an intense practice
because moving slowly is often much harder than it is to move fast, especially
when you have to move with intention. Postures are an attentive movement.
Learning about your Prana is also an important part of the practice as well.
Better benefits and results are achievable after the experience. It will be a
good suggestion for you to make it a daily practice. In the beginning, do not
go for an hour-long intense practice and take some time in the morning for half
an hour. Instead of trying to consume all our Prana, we are trying to cultivate
more Prana. Wai Dan (exterior nectar) type of qigong follows postures of
movements and may be more beneficial as a model for life since it teaches
practitioners how to stay focused even as outer aspects change.
These are the postures: -
1. Throwing the arm for
anxiety: -
To do this anxious look,
cross your legs and make a fist with both hands. Bend both arms and tie the
elbows to your sides. Next, raise both hands towards the sky as you breathe. Exhale with a large, loud
sigh from the abdomen as you move your arms back and forth near your body.
Repeat for one minute. Imagine the down energy and the discharge of clinging
energy every time of respiration.
2. Hold the plate posture
for lower back problems: -
This poster is aimed to
recover lower back pain and metabolism and stimulate the nervous system. To do
this, stand up straight and bend your right arm as if holding a large plate
above your palm. Slowly begin to bend your arm towards the body, then to the
top of your head and back to the centre. Your waist and body move together.
Then repeat on the other side.
3. Vortex generator for
blood circulation: -
The vortex generator claims
to be "The simplest way to generate your own energy is by taking the
earth's frequencies and strengthening your core. "Start by bending your
legs slightly above shoulder width and bending your knees slightly. Stretch
your arms out in front of you in a circle as if you were holding a large beach
ball. Inhale and exhale a few times during this pose.
Another type of Qigong is Nei Dan (Interior
nectar) involves sitting meditation and guided imagery or visualisation. This
power lies dormant in the area called “Dantian”. Dantian is also called the
field of nectar or sea of qi and is simply the energy centre of the body. Dantian
are the "qi focus flow centres", important nerve bundles (like
chakras) in qigong.
In Qigong, it often centres
the mind in the navel or lower Dantian. This part is controlling the thoughts.
Dantian is linked to higher states of awareness or Samadhi and it is classified
into three lower, middle and upper.
Lower Dantian:
This is located two finger
widths below the navel and parallel with the perineum, which is also called
"the golden stove" or "elixir-of-life field", where the
process of developing the elixir by refining and purifying essence. Some
scholars believe that it is a combination of the root and sacral chakras.
Middle Dantian:
This is situated at the
kernel of the chest, which is also called "the crimson palace",
connected with storing the "Psyche" ("Shen") and with breathing and health of the
internal organs, in particular the thymus gland. Here vigour or "Qi" is refined
into "Shen" or essence. It is most closely related to the heart chakra or Anahata
which is considered to be the seat of "Qi".
Upper Dantian:
This is
the area where "Shen" or spirit is transmuted into Wu Wei or emptiness. It
relates to your Shen (psyche), sensitivity and mystical life. The concept of
Dantian as an energy centre is similar to the Indian yoga concept of chakras as
key points where prana is stored. The variation of Dantian is the major energy
storage centre while the yogic chakras are energetic vortices that act as
intake and output ports. Many traditions consider the Dantian and the chakras
to be separate energetic mechanisms.
Importance of the Lower
Dantian The lower Dantian has been described to be "like the root of the
tree of life." In speaking of the lower of the three energy centres, the
term Dantian is often used, it is considered the physical centre of gravity of
the human body and is the seat of one's inner energy ("Qi").
Following is one of the visualization
practise that can be very useful: -
Take a comfortable position
and sit straight in the lotus position and keep your hands on the lap. Start a deep breath and
hold the air in the lungs and wait for a few seconds and exhale. Repeat this
deep inhalation and hold the air for a few seconds and exhale. Repeat this
three times. Again start the inhalation this time deep into the lower part of
Dantian. Repeat this three times and every time imagine that the inhalation is
going deep into the lower part of Dantian. Now close your eyes and put a smile
on your face. Now put your hand on the top of the lower Dantian. Men use their
left hand and women use their right hand and put the other hand on top of
it. Make sure that the middle of the palm faces lower Dantian. Drop your
shoulders and continue to sit still. Now visualize there is a light shining in
your Lower Dantian. Whatever may be the colour of the light it must be soft
light or faint light at the first instance. Now inhale and visualize the
universal love presented in you and exhale. Now do inhalation and visualize
that the light is spreading through the skin and running through all cells of
the body and recollect it in your lower Dantian and then do exhalation. Now
start inhalation and visualize the light a little more intensely in your Lower
Dantian. Now do the exhalation visualizing that
all the negative thoughts in the form of energy generated in your body are
gathered and collected in the form of smoke driven out and thrown into the
horizon. Now you do inhalation and exhalation three times. Now you imagine the
universal love light falling on your skin and spreading to every cell of the
body. Now feel and visualize that energy has been collected and
accumulated in your Lower Dantian. Now visualize
that all the negative thoughts in the form of negative energy are collected and
thrown out to the ends of the horizon and it vanishes. Now you feel calm and
I am feeling very well and everything is ok. Now take a breath and focus on
your lower Dantian which is the energy storehouse of your body. Continue to sit
with closed eyes and inhale and exhale. Now you visualize a circle of soft
light in the middle of your lower Dantian. Continue to search with your
sixth sense for a bright minute sparkling point in the middle of the soft light. Imagine and keep the mind and fix the mind on that
minute sparkling point. Visualize and concentrate on that minute sparkling
point for a few moments. This is vitality code and it is the essence of your
Qi. This essence of Qi has the information of your life blueprint. This has all
the information to help you to recharge your mind. It also has the power to
rebuild the damaged cells in your body. This is the energy hidden deep inside
and this is the powerhouse of human beings even though it is a minute sparkling
point. This is the core of "Qi" or "Prana" or "Vital life force". Now continue to
inhale and exhale with closed eyes. Try to visualize it for a few
minutes. After a few minutes, you feel sweating
and your hands are getting warmer. Now you are filled with vigour, vitality and
inner joy and wisdom that will guide you to pure consciousness and ultimate
bliss. This will guide you through the ocean of tragedy and pain and you
will cross all the hurdles in life.