Qigong exercises can be used to create a benevolent environment for yourself. Qi, or the experience of your energy field, can produce, with practice, warmth, coolness, tingling sensations or even shaking. Consistent practice will reap the biggest benefits.
Flowing Qi
Start by sitting forward on the edge of the chair, with feet flat on the floor in front of you. With your feet rooted to the ground, begin to allow the sensation that your body is afloat. Let your head float above your relaxed neck like a float on the surface of water. To let your spine feel free, imagine a gentle sensation of someone lifting you from above, as if there were a string attached to the crown of your head. Inhale, and let the energy within you allow your arms to rise to shoulder height. On the exhale, return your arms to your sides. Repeat this several times, becoming increasingly aware of the energy within that propels the movement of your arms.
Rainbow Healing
The rainbow meditation uses the healing power of color to cleanse a body. Once you have progressively relaxed with a breathing meditation, you can imagine the sight of a distant rainbow. Once you spend a moment gazing at the rainbow, you can imagine that it turns toward you. It comes closer to you until it rests above your head. The energy and colors of the rainbow begin to enter your body. The colors and energy progress down through your body to the earth and travel up again to your crown. You feel the light and healing of the rainbow and let it slowly fill your body. You can meditate on this as long as you like.
The Rolling Ball
While sitting, use the rolling the ball movement to feel the qi between your hands. Begin by imagining you are holding a ball between your palms and begin moving it around and rolling it with your hands. Your hands should not move through the imagined ball, just as they would not go through the center of a real ball. This is a foundational qigong exercise and it is included in many advanced types of qigong exercises.
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