NEI YANG GONG JING GONG
NEI YANG GONG Jìng Gōng (Quiet Work)
MEDITATION / BREATHWORK EXERCISES
The quiet and meditative element of Nei Yang Gong Qigong practice, known as
Jìng Gōng 静功 (Quiet work) is a method of achieving a relaxed Qigong state and of directing the flow of energy around the body.
The Nei Yang Gong Jìng Gōng Exercises are a generally static quiet and relaxing mental practice using breath control, focusing on Qì 气 (pronounced ‘Chee’) and on directing energy, additional breathing techniques, balancing the body, and achieving a peaceful and harmonious practice
. Where required the hands can be moved to help guide the movement of Qì 气 (energy)
. There are many variations of exercise position, breathing methods and mental exercises as follows;
The Jìng Gōng 静功 practice involves a range of exercises, positions and methods of breathing, each which has its own specific benefits.
At the Foundation level Chū Jí 初级 the initial method of Jing Gong practice is the
Sōng Jìng Zhū Jí Fă 松静筑基法 (relax quiet build strength method).
This method is a simple meditational exercise aimed at developing the ability to relax the body and quiet the mind by focusing on the word Jìng 静 (Quiet/Calm) when breathing in and on the word Sōng 松 (relax) when breathing out.
This method can be practiced in any of the three Jìng Gōng 静功 postures; Standing, Sitting or Lying as described in detail later in this section. Breathing can be through the nose, or if more comfortable in through the nose and out through the mouth, and should be as relaxed and soft as possible.
At the Intermediate level a number of additional Jìng Gōng 静功 methods of exercise are introduced including additional positions and breathing methods.
The Five Jìng Gōng 静功methods can be practiced in one of two ways;
Part by Part Practice
This method of practice involves separating the body into five regions;
The Head and Neck
The Upper Torso (Chest, upper back and shoulders)
The Lower Torso (Abdomen, waist, hips, buttocks and lower back)
The Arms (Arms, elbows, wrist and hands)
The Legs (Thighs, knees and lower leg)
The Feet (Ankles, feet and toes.
Where required this practice can also be narrowed down to focus on a particular organ or specific part of the body.
Whole Body Practice
This method works the body as single entity. In the early stages it is best to use the Part by Part method to develop ones ability before moving on the more effective Whole Body practice.
The Whole body method can also be used at any stage when time is limited.
Just as with the Part by Part practice the Whole Body practice involves focusing on energy moving in a specific way within the body combined with the breath, focusing on the word
Jìng 静 (Quiet/Calm) when breathing In and on the word Sōng 松 (relax) when breathing out.
It can be practiced in each of the three basic positions as well as the four additional positions included at the intermediate level. At the Chū Jí 初级 (Foundation level) when practising the Sōng Jìng Zhū Jí Fă 松静筑基法 (relax quiet build strength method) there is no need to focus on the breathing, simply breathing naturally. At the Zhōng Jí 中级 (Intermediate level) the breathing should be smooth, relaxed, soft and flowing, often with natural slight abdomen raise, but not holding the breath. Smooth relaxed breathing opens up energy pathways and promotes circulation of Qi and blood.
At more advanced levels of practice the Soft and Hard methods of breathing may be used as appropriate when practicing the additional Jìng Gōng 静功 exercises mentioned later.
Part by Part Practice (Exercises 1 – 5)
At the early stage of practice the Jing Gong exercises involve natural continuous breathing.
The ‘movement’ of energy should be aligned with the breathing, beginning and ending simultaneously. Each region of the body should be focused on for at least six full cycles of breath in the order listed above.
For specific remedial purposes it is possible to focus on smaller areas such as specific joints, muscles, organs or other soft tissue. This process can enhance the flow of energy (and blood) to these areas and have a healing and nourishing effect. It is important to maintain a relaxed awareness of the part of the body that you are focusing on rather than exert any mental effort or force. Such focus on a specific body part can lead to an excessive build up of Qi and/or
Qi stagnation.
At the end of the first full exercise cycle the focus should be gently shifted to the Dān Tián 丹田
(a point roughly 2 inches below the navel in the very centre of your body) for 3 - 5 minutes, followed by a 2nd and 3rd cycle, each followed by gently focusing on the Dān Tián 丹田 for 3 - 5 minutes.
If the practice is interrupted then focus on the Dān Tián 丹田 for 3 – 5 minutes before resuming.
One full cycle of all Six body regions should take 15 minutes.
It is important to bring the practice to a gradual completion, slowly becoming aware of the surroundings. If practicing in a lying or seated position care should be taken on rising.
At the end of the practice it is advisable to practice a short series of ‘cool down’ exercises listed at the end of this page. It is advisable therefore to practice where possible in an environment where you are unlikely to be disturbed. It is however possible to practice the Jìng Gōng 静功 (Quiet work) method in a range of environments such when stuck waiting, travelling or in any potential stressful situation as the benefits far outweigh any likely disturbance.
If the practice is interrupted or disturbed simply re-focus on your breathing and then you centre to return to a relaxed state before continuing the practice.
If at any stage you feel dizzy, light headed, uncomfortable in any way the sit in a comfortable chair and simply practice the Sōng Jìng Fă 松静法 (Relax Quiet Method) exercise simply focusing on the word Jìng 静 (Quiet/Calm) when breathing in and on the word
Sōng 松 (relax) when breathing out allowing the body to relax and the mind and energy to settle.
The Jìng Gōng 静功 (Quiet work) Exercises
整体松静法Zhěng Tǐ Sōng Jìng Fă
Whole body relax quiet method
This method can be used when feeling uncomfortable after Qigong practice and should be practiced slowly for at least for 10 minutes. Breathing in thinking of the word 静 Jìng (quiet), and breathing out relax thinking of the word 松 Sōng (relax).
1. 整体纵向开降松静法
Zhěng Tǐ Zòng Xiàng Kāi Jìang Sōng Jìng Fă
Whole body vertical direction Open Descend relax quiet method
.
As you breathe In feel energy from inside growing outwards to connect with nature
as the whole body opens and expands like a balloon from its middle line thinking of the word
静 Jìng (quiet). As you breathe Out imagine energy sinking or descending from the
Bǎi Huì 百会 (hundred gate) point at the top of the head down to the feet and toes like the flow of a gentle waterfall, thinking of the word 松 Sōng (relax).
Effective for:
Learning to relax, hypertension, stress, poor circulation, and balancing Yin and Yang
.
2. 整体纵向升降松静法
Zhěng Tǐ Zòng Xiàng Shēng Jìang Sōng Jìng Fă
Whole body vertical direction Ascend Descend relax quiet method
As you breathe In feel energy from inside rising up through the whole body from the feet only as far as the throat thinking of the word 静 Jìng (quiet).
As you breathe Out imagine energy sinking or descending from the Bǎi Huì 百会 (hundred gate) point at the top of the head down to the feet and toes like the flow of a gentle waterfall, thinking of the word 松 Sōng (relax), like a cup or glass slowly filling and then emptying.
Effective for: deficiency problems, insomnia, poor circulation, low blood pressure
.
3. 整体纵向聚降松静法
Zhěng Tǐ Zòng Xiàng Jù Jìang Sōng Jìng Fă
Whole body vertical direction Gather Descend relax quiet method
As you breathe In imagine you are gathering energy from outside of the body (nature, the sun, the moon, the stars, the ocean, the blue sky, or forests, woodlands or plants) in to the centre line of the body, your centre line attracting Qi (energy) like a magnet and thinking of the word 静 Jìng (quiet).
As you breathe Out imagine energy sinking down from the Bǎi Huì 百会
(Governing vessel 20/ hundred convergences) point at the top of the head down to the feet and toes like the flow of a gentle waterfall. Feel the sensation of relaxing down to bottom of part with the centre line acting like a magnet to Qì 气, thinking of the word Sōng 松 (relax).
Effective for:
Toning and cleansing, liver and kidneys and smoothing the circulation of Qì 气 in the meridians. It can also be useful for mixed symptoms and digestive disorders.
4. 整体横向开合松静法
Zhěng Tǐ Héng Xiàng Kāi Hé Sōng Jìng Fă
Whole body horizontal direction Open Close relax quiet method
In this exercise on the In breathe imagine energy flowing into the whole body horizontally and it expanding and growing, opening out from the centre line, thinking of the word 静 Jìng (quiet).
On breathing Out imagine energy flowing back into the centre line of the of whole body and the body closing or contracting thinking of the word 松 Sōng (Relax)
Effective for: Problems caused by Stagnation of Qì 气, strengthening the functions of the organs and the digestive system. Opens meridians and increases flow of blood.
5. 整体横向聚散松静法
Zhěng Tǐ Héng Xiàng Jù Sàn Sōng Jìng Fă
Whole body horizontal direction Gather Seperate relax quiet method
On Breathing In imagine gathering energy from the edge of the universe into the centre line of the part of the whole body thinking of the word 静 Jìng (quiet) and feeling yourself becoming calm and quiet.
On breathing Out imagine separating out from the body’s centre line any negative Qì 气, emotions, discomfort or disease and sending them floating far away, out to the edge of the universe and feeling the whole body relaxing from the centre line outwards thinking of the word
松 Sōng (relax).
Unlike the other Nei Yang Gong Qigong Jing Gong exercises which are limited to the body the
Jù Sàn 聚散 (Gather Separate) exercise has no limit and reaches out to the edge of the universe and beyond.
Effective for:
Treating Inflammation and Pain, Lower back, Joint and Muscle problems.
Each cycle of practice should ideally take 10 – 15 minutes, repeating for 3 cycles and focusing on the Dān Tián丹田 (centre) in between General benefits of Jing Gong practice: Opens the path of Qi vertically, recruits Ying meridians, and benefits the gall bladder, liver, spleen and stomach. Clears dampness and cold out of the body and can provide 24 hours of Qi nourishing.
Closing routine at the end of practice;
Briskly rub the palms together drawing energy and heat to them
Place the hands over the eyes and imagine the energy and heat soaking into them
Massage face (12 times)
Massage neck (side to side) (12 times
Massage stomach clockwise (12 times)
Anti clockwise (12 times)
Massage the lower back (12 times)
Circling arms both ways (12 times each direction)
Shoulder circling front back (12 times each direction)
Shoulder strikes (12 times)
Marching on the spot striking heels into the ground. Loosening any stagnant Qi and imagining it falling through the body and out of the feet into the ground (12 times)
Breathing in and raising both hands above the head sending the sound ‘HA HA’ out with a big smile (12 times)
Foundation level
There are 3 positions used for practicing Jing Gong at the Foundation level and these are:
Tǎng 躺 (Lying) – Lie on your back with legs straight, arms at side of the body, palms down, heels together, feet turned out. A pillow under the head/neck can be used for comfort.
Figure 2.2
For High Blood Pressure (HBP) separate the feet to shoulder width while for Digestive disorders place hands on Dantian, elbows resting on the ground.
Zuò 座 (Sitting) - Sit on a soft chair with neck and back of waist supported, legs stretched out or slightly bent, arms on armrests, palms facing down (an armchair with a sloping back is better than an upright chair). Where your condition allows, or as you begin to get stronger, you can sit on the edge of chair with both feet on the ground sitting with the spine naturally upright and imagining the point at the crown of the head, Bǎi huì 百会 point, is suspended above by a thread. Figure 2.3
Those with High Blood Pressure conditions should cross their ankles and for digestive disorders hands should be placed on the Dan Tian and for deficient Yang conditions the palms should face up.
Zhàn 站 (Standing) - Stand in Wu Ji stance with your feet about shoulder width apart, arms at the side of your body, fingers dropping down naturally. Back and chest relaxed, knees bent loosely (but not in past toes), space between the upper arms and the ribcage. Chin drawn in slightly to lengthen the back of the neck so that the Bǎi huì 百会 point is pointing to heaven
Intermediate level
There are four additional postures at the intermediate level;
The Latericumbent lying posture
The Supine lying posture
The Sitting posture
The cushioned lying posture
Generally, the lying postures are first selected at the very beginning though people with relatively good constitution may start with sitting posture.
The cushioned lying posture is particularly suitable for those with poorer health.
The Latericumbent Lying Posture
- Lie on bed on either side of the body with the head properly cushioned by a pillow to a bit higher position and slightly flexed. Relax the waist, straighten the underneath leg in a comfortable position with the other leg bent at an angle of 120 degrees resting on the former. Stretch and relax the fingers of the underneath hand which is placed on the pillow in front of the head with the palm facing upward; and put the upper hand on the Ipsilateral hip. Narrow the eyes to allow a little light to penetrate; or completely close the eyes when one has become so skillful that he can easily get into the tranquil state (see Fig. 2-1).
The Supine Lying Posture - Lying on your back with legs straight, arms at side of the body, palms down, heels together, feet turned out. A pillow under the head/neck can be used for comfort. Figure 2.2
The Sitting Posture
- Sit upright on a chair, with one's back not leaning against anything, the neck a bit flexed, the knee joints bent in a right angle, the feet placed on the ground rather than hanging, the arms drooping naturally, the hands put on the ipsilateral thighs and the palms facing downward. Narrow or completely close the eyes as described above in the Latericumbent position.
(See Fig. 2-3).
The Cushioned Lying Posture - This posture is similar to the supine lying posture, but the head and shoulders should be solidly cushioned to as high as 25 cm without leaving any space. The feet are placed close together and the hands put on the lateral sides of the thighs (See Fig. 2-4).
Breathing - Breathing should be natural and through the nose to encourage a relaxed state. In time the breath will become calm (jing), slender (xi), deep (shen), continuous (you), slow (man) and even (yun). The abdomen moves out on the in breath to draw in qi and relaxes back in on the out breath. Once abdominal breathing becomes natural, reverse breathing can be practised (abdomen draws in on the in breath and relaxes on the out-breath). In reverse breathing qi sinks to the Dan Tian like a stone to the bottom of the sea. Reverse breathing helps to open the Ren Channel Qi and blood circulate in the abdomen – a warming practice.
- Blue Sky Blu LLC dba The Tai Chi Qigong Academy, K9 Energetics - Blueskyblu.com
