Qigong exercises are not traditionally divided by time of day. However, some qigong exercises are intended to relax, while others are intended to energize. For people with busy daily schedules, the qigong relaxation exercises make the most sense to do as an evening practice.
Breathing Method
Simple, focused breathing is a core qigong technique and a relaxation practice from many disciplines. Stand, sit or lie down to begin. After a few natural breaths, inhale slowly and deeply while you visualize the incoming air as filling your torso from top to bottom. At the end of your inhalation, hold your breath and visualize the energy from that air coursing through your body. Exhale slowly and deeply as you visualize the air leaving your body from top to bottom. Throughout the breathing cycle, keep your throat and mouth relaxed to breathe silently, smoothly and calmly.
Balancing the Chi
This basic motion is often used at the end of a routine to restore calmness and a sense of center. Begin by standing with your feet shoulder-width apart, toes pointed forward and feet parallel. Your back and neck should be straight, but not locked. Your hands should rest at hip height, with your palms up and fingers pointing toward one another. Inhale as you raise yourself up onto the balls of your feet while simultaneously lifting your hands to the level of your chest. Balance on the balls of your feet while holding your breath. Finish by exhaling and your lower yourself to your heels, simultaneously turning your palms downward and returning them to hip level. You can repeat this exercise multiple times.
Quieting the Chi
This is another posture often used at the end of a routine to calm the body and mind. Begin by standing with your feet shoulder width apart and parallel. Your back is straight, but your chin is tucked down slightly. Let your arms hang loosely down along your sides. Exhale as you bend at the knees and lower back. Bring your hands to the front of your body, around hip height as you turn your hands palms upward. Inhale as you return to standing and curve your arms upward to your face as if scooping up water. Finish by turning your palms downward and returning them to your sides. As with "Balancing the Chi," you can repeat this exercise multiple times.
Guided Visualization
This exercise includes no physical motion. Sit, stand or lie down in a comfortable place and position. Begin with a breathing exercise, focusing on the rhythm of your breath to quiet surface thoughts. Lie still and vividly imagine a single scene. You can choose a calming scene for total relaxation, focus on a desirable outcome from a problem that's distracting you or simply daydream. If you're doing this in the evening, but prior to your actual bedtime, you may want to set an alarm prior to beginning. These daydreams have a habit of turning into real sleep.
References
- Everday Tai Chi: Qigong Exercises
- "Tai Chi for Busy People"; Keith Jeffreys; 2003
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