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We'd like to finish up the QiGong with a real basic sitting and breathing exercise, a meditation exercise. And this is, once again, something that you can do at the end of your QiGong. So we've showed you the warm up, we've showed you some QiGong moves, and now we want to finish our QiGong with just simply sitting, breathing and doing a little bit of meditation. And I'd like to talk about how do we do that? Some, some of the real basic, simple things to do. Find yourself a nice comfortable pad to sit on. Remember to find yourself a quiet place to do QiGong. You can turn on some music, some soothing music, or absolutely have no music and, and be able to have peace and quietness though. The key ingredient, you have to have peace and quiet because it's, you get more benefit out of it if you do that. Okay, but to close, we want to do a little breathing meditation. Sit down with your feet, and those of you who are extremely un-flexible, you can sit with just simply crossing your legs, just like this. Okay, but what I like to do, is I like to show you what we call a half lotus position. And in the half lotus position, it helps to align your back a little bit more in your meditation and it keeps you from slumping over. Okay, so when we do the half lotus position, what I'd like to demonstrate for you is, remember, don't let anybody tell you that, "oh, you have to do it this way, otherwise it's wrong." We are all at different skill levels. And if I don't do something exactly like someone who's twenty years younger than me, it's okay. We're going to benefit from these exercises. Okay, so don't let anybody tell you, "oh, don't do it that way, you should force your legs way over here." Forget about it. Do it according to your skill level. So in the half lotus position, I'm going to sit and I'm going to take my leg and I'm going to place one leg on top of the other. Okay, if you have a hard time and you're not as flexible, simply just place one foot on top of the other foot down here. Once you get more limber, then you can bring it all the way up here. Okay, so according to your skill level. You want to be comfortable. You don't want to be in pain when you're doing this. So put your feet one on top of the other, and you'll see that it helps you to keep your back straight. The next thing that I like to do, is I'd like for you to take your left hand and take your right hand, put one hand on top of the other, put the left hand on top of the right hand, and touch the fingertips. Okay, the next you're going to do, you're going to sit back, right next to your dantian. Okay, right in your lap next to your dantian with the fingers touching. Close the eyes or keep the eyes open, or keep them half open. Whatever it is your choice. Remember, this is about you. This is not about we have to do it this way, we have to do it that way. This is about you. Eyes open, eyes closed, whatever it is that you feel is best. Then what I'm going to simply do is, I'm going to simply breathe in and breathe out. Breathe in, breathe out. And follow the breath. As you breathe in, follow that breath in. Remember that you're breathing to the dantian so that your chest should not rise, but the belly should rise. Breathe in, breathe out. Follow the breath out. So to simply sit and follow the breath in and follow the breath out. Follow the breath in, follow the breath out. Just stay focused on the breathing of the breath in and the breath out. Okay, and do that for a few minutes, do that for a few minutes, so that you can finish your exercise and feel completely at peace with yourself when you're done.