Meditationfest: Healing Qigong from Chunyi Ling. Qigong meditation techniques and techniques

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Before starting meditation, turn off the TV, phone and music, and stay in silence. It will help you calm down nervous system, relax your body and mind. Sit on a meditation cushion or bench, or just a straight-backed chair with your feet resting comfortably on the floor. Try sitting with your back straight so that the qi energy flows freely, without tension. Place your hands on your knees with the back of your right hand resting in your left palm and your thumbs touching each other. Relax, but don't crawl. Keep your belly soft. Relax your jaw and face.

Start with a few deep breaths: inhale through your nose and exhale the tension through your mouth. Breathe in and out a few times to release the trapped qi. Now let your breathing become smooth and quiet, do not control the flow. Either close your eyes or leave them half open with a distracted gaze.

Meditation Five-Eight

A very simple exercise for those who find it difficult to meditate. It relieves stress well and is suitable for those who are familiar with hypertension, who have digestive problems or eat chronic diseases... You can meditate at any time of the day or in times of stress. Exercise is great for relaxing on a plane, in a car, or before a public performance.

Take a few deep breaths and release all tension from yourself by releasing it through your mouth. Deep breathing can help relieve repressed stress. Then begin the meditation by inhaling gently through your nose and slowly counting to five. Exhale through your nose for a count of eight. A prolonged exhalation relieves the reaction caused by fear, calms the nervous system, deeply relaxes. Continue this quiet breath, inhaling in five counts and exhaling in eight. Focus on the rhythm of your breathing, letting your thoughts flow quietly: ignore them. Continue meditation for 10-20 minutes.

Sea meditation

Helps to relieve anxiety. It can be recommended creative individuals and emotionally sensitive people... Get into a meditative pose and take some deep, soothing breaths. Close your eyes and visualize the rolling waves of the sea. Listen slowly to the soothing rhythm of the ocean. If you live by the sea, sit and listen to the waves, letting the incessant, monotonous sound of the surf become your mantra.

You can also start this meditation by contemplating the qualities of the ocean. In one Chinese tale, the goddess of compassion, Kuan Yin, attained enlightenment by listening to the sea. Comparing the excitement of the ocean and the difficulties of life, she realized that in life, as in the sea, there is always peace under the excitement. The mind is the same: it contains the unshakable essence of our true "I", which is not touched by the waves of life. Dive beneath the surface of life and relax into a deep inner world in the midst of all this rumbling of everyday life.

Dunhuang meditation

Dunhuang - purification meditation. By banishing negativity, they cleanse the body of tension and calm the mind. This is especially helpful if we feel overwhelmed or absorbed in other people's energies and concerns.

Sit on a hard chair with your legs crossed at the ankles, or stand with one leg crossed with the other.
Spread your arms slightly to the sides, elbows outward, hands about 20 cm from the body.
Make an open ring with your thumb and forefinger (as if you are holding an egg), and spread and bend your other fingers like claws.
The space between your thumb and forefinger should be facing downward for negative energy to flow out of your body and into the ground. Tighten your fingers, relax your arms, keeping this position. Sit or stand in this position for 5-10 minutes, breathe through the Dantian (belly).

For more details see D. Davis “Qigong for women's health and longevity ”(Sofia, 2012).

Spiritual practices passed down from generation to generation in China eliminate emotional overload and lead to a pure, neutral consciousness.

Qigong meditation develops the intuitive and mental skills of a person, connects the personality with the spirit of Nature, fills with the cosmic energy of Qi and opens the third eye. However, the Chinese gurus have a stricter approach to relaxation techniques, so for the positive results of meditation, you need to work hard on yourself.

Qigong Approach to Meditation

Since the entire Qigong technique is a tool for studying Qi, it is quite understandable why the Chinese also turned to meditative exercises. To comprehend the secrets of Qi of a person, meditation is also used for healing and health purposes.

Meditation also has its place in the Chinese schools of scientific thought - Confucianism and Taoism. The so-called Qigong of scholars considered pacifying the mind as a means of avoiding most diseases. Meditation is simply calmness, weakening of all senses and coming to equanimity, complete self-control, which allows you to relax the internal organs and improve the circulation of Chi. At the same time, much attention was paid to regulating the breath and the body, and not just the mind.

In religious Qigong (Buddhist and Taoist), meditation always acts as a method of raising above human passions and suffering.

This is a technique for strengthening the spirit and your Qi for the further acceptance of physical death. At the same time, general Chinese meditative practices differ from Tibetan ones.

In any case, Taoist and Buddhist masters refer to this practice only as a way of enlightenment. The Taoists employ three trainings: The Golden Elixir Path (direct meditation for enlightenment), Double Cultivation (increasing Qi with a partner and improving temperament), and Herbal Gathering outside the Tao. According to specific techniques, Taoist Qigong is divided into the Restful Cultivation School and the Grafting and Planting School. The first direction includes meditations similar to Buddhist ones, and the attraction of partners for the enlightenment of the Spirit is considered unworthy here. In the second direction, herbal medicine is the main supplement to meditation.

Meditation in mental Qigong is the work of the mind with complete relaxation of the body. The goal of this practice is to clear and calm the mind, and then achieve spiritual development.

For these tasks, Qigong uses Chan meditation (or Ren meditation), Small Circulation meditation, Big Circulation meditation, and Enlightenment brainwashing meditation:

Small Circulation establishes the balance of Qi in two main reservoirs of energy, on which the 24 meridians of the human energy system depend. This meditation helps build up Qi in the Lower Dan Tian to strengthen immunity and gain tranquility. In the process of this meditation, Qi traverses the path of fire: it accumulates due to abdominal breathing in the lower Dan Tian, descends to the vessel of conception, rises along the spine and goes down again. This meditation also helps to strengthen the physical shell by raising the level of protective Chi.
Enlightenment meditation concerns waterway and involves washing the bone and brain. Chi travels through the spinal cord to nourish the head and enlighten. This meditation is the key to longevity.
Big Circulation is needed to manage stored energy and exchange Qi with environment... To do this, you just need to open the third eye. Here the energy can pass the path of the Wind, i.e. goes down to calm the mental body. This meditation is necessary for the mind to train itself to move Chi to any point. This includes meditation exercises in 12 channels, in joints, in 4 energy points, in the bone marrow. You can meditate with the energy of the Earth, Heaven, or another person.

The exercises that a person performs at the time of meditation are called Neidan Qigong or Inner Elixir. This is a practice for accumulating Qi in the person himself, in his vessels, and not channels. This implies breathing techniques to increase energy in the lower Dan Tien, actions to replenish the 8 Qi vessels, and techniques for smooth regulation of energy along the channels.

To accumulate Chi during such meditation, a person needs to be able to feel and feel everything that happens inside the body.

Actually, the Taoist technique "Meditation of small circulation" (microcosmic meditation), as well as the Buddhist practice "Rotation of the wheel of natural law" are referred to the first step of Neidan Qigong. Small Circulation is the basis of the basics, after mastering which you can proceed to Macrocosmic meditation, i.e. Great Circulation.

Also, meditative practice is found in health Qigong, where it is needed to harmonize the Yin and Yang principles, that is, the mind and body. Thus, there are types of Qigong, where meditation is mental concentration against the background of a relaxed body to fill the joints, internal organs and brain with energy.

But there is also mental qigong, where the goal is a state of deep meditation without physical exercise and activation of bodily strength.

We offer you more materials on the topic of Qigong meditation:

How to get out of Qigong meditation correctly

Chinese masters pay a lot of attention to the transition to the normal state of activity from relaxation and detachment. Abrupt withdrawal from meditation can provoke back pain or migraines. Therefore, it is so important to monitor the state of mind, breath and body at the end of the practice.

Awakening should be slow. You can use skin breathing and then concentrate on the third eye area.
So that prolonged sitting in one position does not lead to stagnation of Qi, you can stretch after meditation, turn the body into different sides, arch your back in an arc, tap your fingers on your head and comb your hands with your palms. It is also useful to take a walk.

Qigong meditation differs from other oriental relaxation practices in the abundance of breathing exercises and the constant accumulation, movement or transformation of Chi energy. By following the basic recommendations of this ancient Chinese technique, you can not only minimize the effects of stress and relieve stress after a hard day, but also improve on a spiritual level, become better and change your view of the world.

Qigong teaching is aimed at regulating the flow of energy, consciously controlling it, dissolving plugs in the channels, strengthening them, improving a person's well-being, and gaining control over their emotions and thoughts. Qigong System: Exercise and meditation within this ancient Chinese method will be the subject of this article.

Qigong system: the essence of the technique

The qigong system is aimed at regulating the flow of energy in the human body.

The physical body of a person is only his outer shell. It has six more so-called "subtle" bodies (astral, mental, etc.).

If the vessels-channels are elastic, not clogged with slags, then the body is healthy and fresh, the energy reaches every part of the body and the person feels cheerful and light. However, if somewhere there is a blockage of the vessel-channel, its pathological change, the energy cannot circulate normally, ceases to enrich the body with useful components, then fatigue appears, the person feels exhausted, quickly gets tired, and this is a harbinger of an incipient disease.

The possibilities of Chinese medicine are almost endless. With constant and long-term training, a person can even develop the ability to clairvoyance and transmit thoughts over a distance, and life expectancy increases significantly.

Qigong system: 3 main rules

While mastering the qigong system, you must remember 3 basic rules:

A person should be in a state of rest and relaxation, immerse himself in himself, thereby purifying his heart and mind;

A constant rhythm and uniformity of breathing must be observed;

Training should be clear and continuous. Exercises of the qigong system are of a breathing-meditation or breathing-dynamic nature, depending on the goal, that is, summarizing everything that has been said, the qigong complex includes everything that is associated with the attraction of Qi energy.

Qigong exercises

We bring to your attention several exercises that are used to heal the body.

Qigong Exercise 1

You should take the correct posture for the rest of the exercises.

Stand up straight, relax, imagine that there is a small hook on the crown and you are hung and held by it. Mentally hang on it, let the weight of your body be held by this someone.

Close your mouth, touch the upper teeth, pull the chin forward and relax it.

Relax your abdomen and hips as much as possible. This is very important point... Pull the chest up.

Spread the elbows in different directions, so that an empty space forms under the armpits.

Bend your knees and bring them slightly together, lean on them. At first, this position will seem very uncomfortable to you, but gradually you will feel the perfection of this posture, it is used not only in the qigong system, but also in other methods of energy manipulation and is considered ideal for the movement of energy through the channels.

Qigong Exercise 2

Now that the correct posture has been taken, you need to take your breath, take 3 deep breaths. Then inhale again and at this moment put your hands (right to left) on a point called "dan-tien" and located 3 cm below the navel. As you exhale, sit down and linger in this position. As you inhale, rise again, and as you exhale, sit down, do not take your hands off the lower abdomen. Breathe like this for a while.

Now you have come, one might say, in working order.

Qigong Exercise 3

Now let's look at a very simple way to improve health, it stimulates and increases the energy of Chi. It can be conventionally called a "free step".

It is necessary to go forward with the right foot, smoothly passing from the heel to the toe.

Keep your body as relaxed as possible, turn your head and waist with each step.

Give a signal with your hands, but without straining.

Breathe through your nose, smile, imagining that you see an amazing landscape around you.

Qigong Exercise 4

One of the ways to increase energy circulation, used to improve well-being and supply energy to the internal organs, is similar to a warm-up.

Take the starting position.

Start from the head. Keep your head straight, inhale. As you exhale, press your chin to your neck and make a circular scoring movement to the shoulder (you don't need to tilt your head behind your back) and back to your neck, inhale. Do 8 times to the right and 8 times to the left.

Shoulders. With the fingers of your right hand, touch the right shoulder and make 8 circular movements with your right hand, the same with your left hand (on inhalation, the movement begins, and the end is followed by exhalation).

Hips, pelvis. Make 8 rotational movements of the pelvis and hips. Lap. Take the starting position - feet shoulder-width apart with knees brought together (but not close, of course). Without unbending your legs

make a rotational movement with your knees outward, repeat it 8 times.

Ankles. Without lifting the toe off the ground, rotate each heel 8 times.

In conclusion, stand on both feet and make slow rolls from heel to toe, from toe to heel.

Qigong Exercise 5

Exercise that improves the functioning of the liver, spleen and lungs. It is performed in a step, you need to step from the toe, namely from the big toe, breathe through the nose. And so take a step with your foot, at the same time, take 2 short breaths, begin to massage the edge of the ribs under the solar plexus with the same hand, turn the body towards the leg that remains behind, and take this hand back, and the fingers of the hand laid back , fold as if you are holding something.

Rub the nail grooves of the other four with your thumb, then rub the groove of the thumb with your index finger. Exhale.

Repeat the same with the other leg and take 50-60 steps in this way.

Do not pay attention to the apparent confusion of the exercise, it is aimed at stimulating the main channels of energy, you will not see the result right away, but with regular repetition, the effect will be obvious.

Qigong Exercise 6

Strengthening the heart. The cycle consists of 4 steps. Take a step with your right foot and inhale, take a left - inhale again, take again with your right and exhale (breathing is done through your nose), skip the fourth step and do not breathe on it. In the fourth step, with the middle finger (on both hands), touch any point on the palm. Waving your arms gently all this time.

Qigong meditation

Now I would like to briefly dwell on qigong meditation. It is called "Daoin".

Daoin is a concentrated, relaxed state. All exercises should be performed in this calm and deep state.

To feel it, you need to sit in a comfortable position, close your eyes and relax. Breathe deeply, belly. Do not strain, do not rush, throw everything out of your head, take a break from household trifles for at least 5 minutes.

Try to tune in to an even, calm state (a nervous breakdown or violent glee will equally interfere with you). You have to freeze, but not physically. This world should be given the opportunity to continue the hustle and bustle, while you have forgotten about it and do not participate in its movement, but plunge into the depths, stop.

There is one way in the qigong system to slightly change your energy, to clean it. It can be done anywhere. To do this, you need to break away from the hustle and bustle.

Let's say you are walking down the street, your brain is actively working, you think and do not notice anything around, that is, you are immersed in a certain world.

Stop (of course, not in the literal sense) in the middle of the street. You need to stop the flow of thoughts, imagine that you are in this place for the first time, and at this time try to realize that the whole world is in motion, in vanity, and you froze, you are not in it. It is necessary to look at this world from the outside, relax, do not be touched by what is happening around you. It is not worth keeping this state, it is enough to catch it and fix it in consciousness.

Qigong meditation principles

As for meditation on the qigong system, we stopped at the fact that you need to take a few deep breaths, relax and calm down. You should focus on the exercise, on every movement, feel it, try to feel your body (then it will begin to fill with energy), just concentrate on your body, there is no need to rush.

For example, having taken the initial position, stand in it for a while, realize its softness, roundness, and the perfection of your body.

What we direct our love to will always answer us with love and a kind attitude, just do not confuse love and desire to help with obsession and desire to control. A loved one or a loved one must be free in order to be happy.

During meditation on the qigong system, you need to learn to feel your body, find with it mutual language, then it will always promptly signal you about the onset of the disease, tell you what it needs at the moment.

In fact, Qigong is breathing exercises with simultaneous meditation (mental images).

Before any exercises, you should warm up and start the circulation of energy: unwind, stretch and pull out the fingers and toes, and also unwind all other joints, because energy is blocked in them. Further, it is useful to run your hands along the channels of the arms and legs (just from both sides), to imagine that you are removing harmful energy from the bottom and shaking it off into the ground. You can also hold your hands with your palms up and down, trying to feel the energy of the earth and space, put your warm palms on your lower abdomen and feel the energy-warmth in Dantian. Then - the exercises themselves. After the exercises, it is necessary to expel the extra "Wind" from the head and chest: grind warm hands face and ears, scratch the skin of the head from front to back with your nails, pat yourself on the head and neck with your palms, tap on your chest and ribs from all sides with your fists. At the end, vigorously tap on the heels or "fall" on the heels while standing, as well as tap with your teeth so that the energy goes into Almost and the bones. Shake all limbs and in general everything that shakes. Everything.

The most classic and universal exercise is the "Tree". Pose: standing, legs shoulder-width apart, back straight, the crown of the head stretches up, the knees are slightly bent and the tailbone is tucked forward so that the back remains straight, the arms in front of them form a ring, as if hugging the trunk of a thick tree, freedom armpits. This posture is quite stable, the muscles of the lower leg are slightly tense, which strengthens the Stomach and Spleen. Further - the most important thing. In this position, you need to relax, breathe slowly, deeply and evenly, imagining yourself as a tree, with deep roots and trunk and foliage, which stands and eats (does nothing and thinks of nothing): from below it is fed by earth and water, from above - sun and warmth. Energy circulates from the bottom up the back and from top to bottom from the chest to the lower abdomen, where it is accumulated. It is not necessary to especially insist on this - it is like a background, a leitmotif of your relaxation. Meditation is in to a greater extent devastation of thoughts and sensations than concentration on them. We stand as comfortably as possible, gradually increasing the time to 30 minutes. This exercise in its action is not aimed at specific organs and systems - it is universal. It is believed that in this state all the necessary this person energy enters it, and all negative energy goes away.

There are many different sets of exercises in Qigong, which usually also have a universal effect on the entire body as a whole. We study them in our practical sessions. Here we will look at special exercises that are useful for medical reasons. These exercises are below.

All exercises are in the pose of the Tree.

Qigong for Lungs:

The lungs fill the body with energy through breathing, but they themselves receive it from the Stomach and Spleen, therefore it is necessary to feed the Chi-chun points in the lower abdomen (above the pubis, 3 fingers from the midline). First, extend your arms in front of you, palms up, and achieve a feeling of warmth in the center of the palms. Deep breathing through the nose. Move your palms to the Qi-chun points, transferring the received heat to them. Stand for 10-20 minutes.

Hands hang along the body, deep breathing through the nose. Inhale, turn the head to the right, a slight delay, with an in - back, then in the other direction. 15 cycles.

Raise your arms straight forward, palms up towards you. We breathe deeply slowly through the nose for 10 cycles. Then also, but palms down towards you. Also, but palms up with fingers outstretched, then down with outstretched fingers. Also, but palms into fists up, then down. Finally, spread the big and index finger, the rest in a fist, palms up.

Concentrate on the Da-chzhui point (under the 7th cervical vertebra - a large vertebra at shoulder level). 10-15 minutes to achieve warmth. use with Lung Yang deficiency.

Qigong for Spleen:

Rubbing the abdomen with warm palms in the epigastric zones (good to do after eating), under the navel, around the navel clockwise and counterclockwise 10 min

In the tree position, keep warm palms at a distance of 5-10 cm from the body above and below the navel (2-3 cm, right hand- on Dan Tien) and "breathe" through them for 15-20 minutes

In a tree pose, keep warm palms on the sides at the level of the navel and breathe for 15-20 minutes

In a tree position, keep warm palms at the back at the epigastric level and breathe for 15-20 minutes

Qigong for Heart and Brain:

Exercise # 3 for Lungs, just arms to the sides and in the last phase the thumb and little finger together.

To improve cerebral circulation. 1) Palms on Dantian, breathe evenly slowly for 5-10 minutes. 2) Close your eyes, inhale through Bai Hui, exhale through Feng Chi. 108 breaths. 3) Hands up, palms up into the lock, inhale through Bai Hui, exhale through Feng Chi. 108 breaths. The third phase should be done only in the morning and only if there is no hypertension and tachycardia.

With migraines and pain in the temples. The same, but inhale through Bai Hui, exhale through Tai Yang.

Qigong for Kidneys:

"Collect water from a stream." Standing, legs are slightly wider than shoulders (a stream flows between them). Without bending your legs, scoop up water from the stream. 64 times.

Work with Shen-shu points (kidney shu-points: on the back at the level of the navel at a distance of 1.5 tsuna from the spine in both directions). Stand in the pose of the Tree (see the Qigong section). Warm up your palms (rub them), keep them at a distance of 5-10 cm from the body. imagine that the breath is going through the palms. 20 minutes.

Work with the Ming Men point (between Shen-shu). Rub your palms, rub them with Comrade Ming Men, leave your palms over the point and imagine that this zone is warming up to heat. 30 minutes.

Work with the Yun Quan point (under 2-3 toes). Knead and grind the foot. Standing in a tree pose or sitting in a lotus, we breathe through Yun Tsuan. 30 minutes.

Work with the perineum. Standing or sitting. On inhalation, we strongly squeeze and pull in the perineum, on exhalation we relax. 100 cycles. Then we conduct ourselves on the perineum until warm for 10-30 minutes.

Sit in a frog pose (hands under your feet and grab your toes outside) 5-15 minutes

The same frog pose, but hands in "namaste" 5-15 minutes

On the back, bend your legs, feet to each other, hands - on Dan Tian. Spin the energy around the legs, warming up Yun Quan and Dan Tian.

Qigong for the Liver:

Slow and deep abdominal breathing 5 min. Then intensive rubbing of the costal arches under the armpits (especially useful for women with swelling, pain and formations in the mammary glands, with premenstrual syndrome, from anger and irritability)

Warm up the palms, the right hand is on the side under the costal arch, the left hand is above it at a distance of 5-10 cm from the body. We breathe through the palms from bottom to top on inhalation, from top to bottom on exhalation. 15-20 minutes

The same, but the hands are at the level of the ribs under the nipples. Inhale - from the palms to the body, exhale - vice versa.

Slamming the liver canal from bottom to top and gallbladder from top to bottom.

Exercises to remove negative energy:

Shaking the whole body. Stand in a tree pose or just straight, arms down at the side of the body. Concentrate on the internal sensations of the body, relax, especially the head and neck. Then focus on the feet and imagine that they are rooted in the ground. After that, start shaking the whole body (the feet are motionless), imagining that everything negative from the body is shaken off into the ground. Perform 1-5 minutes.

Place a warm palm on the area of the body that hurts or is sick. Perhaps there is a tumor, injury, inflammation, or something else in this place. imagine that the hand enters the body, squeezes this harmful formation and the associated negative energy, pulls it out. Then shake your hand as if you were shaking off this negative energy into the ground. Repeat 9-18-36 times.

Psychologists and physicists have proven that the power of thought affects human health. So, with the help of only desire and self-hypnosis, you can develop a disease in your body and vice versa - heal it .. Sooner or later, a passionate desire will lead to the realization of your dream or request. A similar thought was also mentioned in the Bible: the power of thought can move mountains. How exactly can you activate and release this amazing power?

How does meditation work?

In order for the desired thought to become reality, it is necessary to meditate. In the understanding of many people, meditation should take place in the lotus position. But this is by no means the case. You don't have to spend time doing yoga to meditate. There are many other ways, but before you understand them, it is worth determining what exactly is meditation? What is the right way to meditate?

Meditation is concentration of thought on a specific object. If it is aimed at the realization of any good or event, it is necessary to present its embodiment.

When meditating, you need:

clearly see and literally feel this event, the noise and environment surrounding it,
feel its smell, taste, texture to the touch.
this thought must be kept in mind and clearly presented.

In addition, you need to feel the energy inside your body and direct it to fulfill your desire.

Healing Meditation

If the object of meditation is health, you need to act a little differently, the site agrees. In addition to a clear imagination of how the desired treatment takes place, it is necessary to give the body a mindset for recovery. To do this, you need to feel the organ affected by the disease:

its shape,
focus of pain
impulses that pass through it.

Modern Meditation Techniques

In our fast-paced and active environment, it can be difficult to find time for solitude in your thoughts. In fact, it is quite possible to meditate while continuing your activity.

The process of self-programming or, in other words, meditation can take place while walking, playing sports, commuting, taking a bath, eating, etc.

Everyone can find their own individual ways.

Effective Ways to Do Meditation

To make the meditation process faster and more effective, you need to learn to focus on:

sounds, it will be easier for you if you mentally or aloud pronounce one of the transcendental words or sounds (for example, "Om"). This method is used by beginners and is good for those who are used to listening to information.

breathing, concentrating in this way, you count the number of breaths in and out, or simply try to feel the depth of breathing. The feeling of your own breath affects the entire human body, and you come into harmony with it,

observing objects or objects, it can be: a candle, a stream of water, rain, falling leaves, a mandala, etc. The choice of surrounding objects is limitless. In addition, it is the visual perception that is most often developed in people, therefore this method is well absorbed by those who are just starting to practice.

solving a paradoxical problem, for example, we know what kind of sound is obtained from the clap of two palms. But what does one sound like? This method is suitable for those who love logic or have a mathematical mindset.

dynamic meditation, You allow your body to move to the music you like. Moreover, you should not think during dynamic meditation what movement will be next, the body itself should choose how to move it.

If you decide to do meditation practices, Right now. The main thing is to keep your concentration on the right thought. It may seem daunting at first, but over time, the process will become easier and more efficient.