Qigong to Release Anxiety скачать в хорошем качестве

Qigong to Release Anxiety

A routine to release stress, fear and anxiety. As far as you can, stay relaxed and let the breath reach gently through your movements - it really makes a difference. KNOCKING ON THE GATE OF LIFE Relax your shoulders and arms completely and soften the legs and feet. The turn of the waist sends the arms out, still completely relaxed. This gentle twisting movement eases out all the muscles and joints in the body. Loose fists knock on the Gate of Life point on the lower back, and on the belly and then the lung points at the front of the shoulders. SHAKING, PATTING, SMOOTHING Physical touch is one of the best ways to release anxiety. We shake out tension and then pat gently along the major meridian lines, clearing tension and stress. Then we smooth along the meridians with our hands, calming the body and bringing a flow of fresh chi into the energy system. UPPER BODY CHI FLOW This movement clears tension and worry held in the chest, neck and shoulders, and the head. Inhale and draw energy up from the earth as the arms rise. Exhale and compress the chi to a ball in front of the chest. Hold the breath and dip the head, moving the hands to meet behind the neck in prayer position. Inhale and reach up, drawing a line connecting up to the heavens. Exhale and open the hands, bringing that heavenly energy showering down. PUSHING WITH YIN BREATHING Here we use yin breathing to calm the nervous system. As you push, imagine that you are releasing and pushing out of your system any tension, fear or anxiety. The breathing extends through the whole body and reaches out beyond your fingertips. Inhale, bringing chi up to the lung points at the front of the shoulders. Exhale as you push forwards or outwards, releasing tension. Hold the breath out as you bring the hands back down to the hips. RADIATING FROM THE DEPTHS This exercise is taken from the wonderful work of Prune Harris. The focus here is on the kidney energy. In TCM thinking, the kidneys are the seat of our life force energy. Trust and safety are the positive emotions, and fear is the negative emotion. If you like you can imagine the deep black or deep blue of the night skies as you rub your kidneys, warming them and bringing them energy. Then drop the hands to the sacrum, bring them round to the pubic bone, then all the way up the front of the body to the top of the head. BRINGING DOWN THE HEAVENS Grounding and stabilising. Inhale as you bring energy up from the earth. Exhale and turn the palms over, releasing any tension. Inhale as you reach to gather energy from the heavens. Exhale, bringing that energy cascading down through every cell, and back into the earth. COMPLETION One hand over the other on the belly, as you allow the energy we've generated to settle back in to the body, going where it's needed. Wishing you peace, relaxation and happiness. I hope you have a great week! :) ABOUT AMANDA I've been meditating and practising tai chi and qigong for twenty five years now. I love to share these techniques - they are truly awesome.