Qi Gong for sound sleep

certified Elemental Acupressure practitioner

Have you ever had a night where you climbed into bed, tired and ready to rest, only to find your head so full of thoughts that you couldn’t fall asleep? Here’s a simple Qi Gong exercise for calming the mind. [To learn more about Qi Gong see “What is Qi Gong? at the end of this article]

Here’s an exercise to help draw energy out of your head and direct it to your lower abdomen. By shifting your focus away from distracting thoughts, you’ll rest more easily. Read the instructions then give it a try. Practice this exercise at a time when things are quiet and you can work without interruption.

Instructions

Step one: Lie comfortably on your back. Imagine the contented feeling you get after you’ve eaten a delicious satisfying meal. After a meal like that you felt happy and a maybe a little sleepy, right? Simply by recreating that feeling of contentment, your body will begin to slip into a calm peaceful state. At the same time all that extra energy in your head will move down toward your digestive system where it can  begin to “digest those distracting thoughts.

Step two: Place your hands on your lower belly, about 2 cm (1 inch) below the navel. Women keep the right hand in contact with the abdomen with the left hand on top. Men keep the left hand in contact with the abdomen with the right hand on top.

Step three: Begin to make large slow circles in a clockwise direction over your lower belly, keeping your hands in light contact with the skin. The circles should be slow – about 4 full seconds for each revolution. For best results repeat the movement at least 81 times.

Tips: When working, focus your full attention on the movement of your hands as they circle around your belly. Feel every nuance of touch, motion and sensation. Soon you will begin to feel warmth in the palms of your hands and throughout your abdomen. Your arms may also begin to feel a bit fatigued. As you shift your focus from your head to your belly your mind will naturally become calmer.

If you are having difficulty focusing your attention on the movement of your hands, try following your breath instead. Notice how your belly rises and falls with each breath. Move your hand in rhythm to your breath.

If you are still unable to quiet your mind, don’t worry about it. Quieting the mind can take some time. Don’t force yourself to stop thinking — that rarely works. Instead, step back and simply observe the movement of your swirling thoughts from a distance. Observe your thoughts quietly and without judgment. Notice your thoughts rhythmically rising and falling away. Continue to breathe deeply as you circle your hands. Eventually your mind will begin to calm down.

However you proceed, remember to be gentle to yourself. This is the most important tip of all.

Herbal support: You can enhance this Qi Gong exercise with Bach Flower therapy. Use a bit of Rescue Remedy or mix it with a bit of White Chestnut. Place a drop of the remedy on the soles of your feet to help with grounding. With the essences still on your hand, do the belly exercise.

Use this exercise as often as you like. It is a wonderful way to soothe your mind. Enjoy!

What is Qi Gong?

Qi Gong (pronounced: tchee kong) is an ancient Chinese healing technique that enhances vitality and longevity. Its slow gentle movements, similar to Tai Chi, are performed in conjunction with breathing techniques and guided mental focus. The basic techniques are simple and effective and can have a profound effect on your feeling of well being. It is a wonderful compliment to your acupressure practice on animals or humans.

Regular practice of Qi Gong can:

  • relieve back pain
  • lessen anxiety and insomnia
  • regenerate vitality
  • slow down the aging process
  • strengthen your power of self-healing
  • enhance Joie de vivre in your everyday life

About the author:

Aline’s journey with energetic healing began with a wish to help her older dog, Kiko, who suffered from dysplasia, osteoarthritis and a terror of thunderstorms and other loud noises. His conditions led her to study Bach flowers, Qi Gong, and Chantani style massage. In 2007, Aline began her training with Elemental Acupressure, graduating in 2009. Says Aline, “It was a dream come true – to be able to relieve dysplasia and arthritis pain like Kiko experienced with a natural hands-on technique. Currently she practices acupressure and Bach Flower therapy with animals and assists teaching Qi Gong.

You can contact Aline at the following email address: Kiko_mousse@yahoo.com

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