Qigong Relaxation:
How to use Qigong for Body and Mind Relaxation
by Chet Day
I've long been interested in Traditional Chinese Medicine because, in many respects, it may well be the longest-lived healing system that relies, in so many areas, on natural methods.
Unlike so much of the western tradition that uses the attack model of drug and kill the germ, bacteria, virus, whatever to destroy disease in the body, the Qigong Chinese model uses the life force within the body to heal the body.
I've been interested in Qigong for many years, but I've never seriously practiced it or learned it because I hadn't found a book that not only clearly explained the system but also provided detailed "how to do it" information.
Well, I recently received a review copy of a new book by Xu Xiangcai entitled "Qigong for Treating Common Ailments: The Essential Guide to Self-Healing," and, to put it mildly, this little volume has quickly gained a prime place in my health library.
As the author reveals in his first paragraph, "Qigong is a psychosomatic regime, which through mind, breathing, and posture regulation aids in the prevention and treatment of disease and preserves and lengthens life.
"Qigong cultivates intrinsic energy (genuine Qi) which is found naturally in all people. Traditional Chinese Medicine (TCM) holds that genuine Qi is a dynamic force, which powers all the vital functions in the human body."
In this 130-page volume, Xu Xiangcai, Professor at Shandong College of TCM and President of the Great Wall International College of TCM, details for us a system for maintaining overall health while addressing specific problems with exact treatments that are natural, safe, easy to learn, and entirely doable at home.
Unlike other books in my library on Qigong, the directions given in Xu Xiangcai's book are very specific and crystal clear. To give you an example, let me quote the text for the "Psychosomatic Relaxation Exercise (Fangsong Gong):
Functions:
Relax internal and external aspects of the body, develop the skills necessary to practice advanced Qigong.
Psychosomatic relaxation is a basic exercise, which is easier to master than other forms of static Qigong. One must be relaxed, quiet, and natural no matter which Qigong exercise is being practiced. Certain types of psychosomatic relaxation serve to initiate practitioners into more serious Qigong exercises.
Methods:
The standing, sitting, and lying postures are all appropriate for psychosomatic relaxation. No matter what posture is taken, the principle of being relaxed, quiet, and natural should always be remembered. The muscles, connective tissue, organs, and the mind should be as relaxed as possible. The eyes can be either gently closed or slightly open.
1. Three-line Relaxation. The first line refers to the surface of the lateral [on the side] sides of the head, neck, and shoulders. The second refers to the anterior [the front] surface of the face, neck, chest, abdomen, and lower limbs; the third includes the posterior [the back part] surface of the head, neck, back, waist and the lower limbs. When doing the exercises, concentrate the mind on the first segment of the first line and silently say, "Relax." Sequentially repeat this technique for all the segments that make up the first line. When finished, proceed to the send and third lines. Using natural respiration, repeat this cycle 3-5 times.
2. Regional Relaxation. Silently say, "Relax" while sequentially concentrating on the head, shoulders, upper limbs, back, waist, hips, and lower limbs. Repeat the procedure 3/5 times while breathing naturally.
3. General Relaxation. Slowly relax the while body from the head down to the feet, as if taking a warm shower. Use natural respiration.
4. Closing the Exercise. End all activity associated with exercise and remain quiet for a while. To finish the exercise, gently rub the face and hands. One may also overlap the hands (the left under the right in male and vice versa in female) and rest them on the navel. Move the hands in a circular fashion clockwise for 36 turns. Gradually increase the size of the circle as you move outward from the navel to the flanks. Reverse this process and rotate the palms counterclockwise decreasing the size of the circle until returning to the navel. Rub the face and hands again to end the exercise.
Application:
Psychosomatic relaxation is generally used for health preservation and as a Qigong exercise for beginners. It is also used for treating many chronic diseases...
Points for Attention:
This exercise can be done 1-4 times a day. The type of psychosomatic relaxation used is determined by the conditions of the individuals. Psychosomatic relaxation is usually done with natural respiration in coordination with mental activities (will). In general, the mind should be concentrated on a certain part of the body during inspiration, and the word "Relax" is said silently during expiration. Concentrating one's mind is a paradoxical activity in which it may seem that one is both thinking about and not thinking about a certain area of the body, It is natural for distraction to occur in the beginning. Keep lighthearted when doing this exercise. Stop the exercise temporarily whenever you become angry or overexcited. If you feel lethargic in a lying posture, try sitting or standing.
Well, how about that? If you are thinking about not trying this, stop yourself right now and think again because it's a fantastic exercise. Yes, it's a bit tricky at first to get the hang of, but once you do, whoa, you will be quite amazed at how good you feel after doing it.
Professor Xu Xiangcai's book belongs in the serious health student's library.
Period.
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