Qi-Gong for Stress Relief

By Dr. Qineng Tan

Qi-Gong aims to ease the whole body into a calm, relaxed, and natural state through a step-by-step rhythmic relaxation method. There are four types of meditation and each work by activating Qi (life energy) and blood to harmonize the internal organs and help relieve stress, reduce anxiety, improve sleep, and alleviate pain.

To prepare for each meditation, start by sitting, standing, or lying down. (Choose the position that is most comfortable for you). Curl your tongue so that the bottom of it touches the upper palate and let your eyelids droop slightly. Keep your spine straight, but make sure to relax all muscles within your body. Focus your mind on the spot just below your navel, an area called the Dan-tian, and take several deep breaths.

The first meditation exercise relaxes 3 routes in the body and is called the Triple-Route Method. Begin by inhaling deeply. As you exhale, silently recite the word 'relax' or 'calm'. Next, focus on mentally relaxing each part of the first route which travels from the top of the head, over the shoulders, down the upper arms, to the elbows, then to the forearms, wrists, and hands, and finally to the fingertips. Once you have relaxed this route, move on the second route which travels from the face and down the throat to the chest, abdomen, thighs, shins, feet, and toes. When this is done, complete this mediation exercise by mentally relaxing the third route, which starts at the back of the head and travels down the back of the neck to the upper and then lower back, continuing down the tailbone, the posterior, the hamstring and calves, finally ending at the soles of both feet.

The second meditation is called Waterfall. In this exercise, imagine yourself at the base of a waterfall. As you breathe in and out, picture the water gently raining down on you, trickling down each route until the tension inside you releases, allowing your entire body to enter a peaceful and relaxed state.

The third meditation is called Oneness. Just as in the Waterfall exercise, picture yourself standing beneath a waterfall. This time, however, instead of relaxing parts of your body one section at a time, allow your entire body to relax simultaneously. Let the image of the water wash away the stress and anxiety that burdens you.

The fourth and last meditation is called Release. In this exercise, focus your mind on the parts of your body that seem to be carrying the most stress. Take in deep breaths and silently recite the word 'relax' or 'calm' as you exhale. Repeat this procedure until all you feel all of these tension points release.