"Respecting
the spirit and teaching of Qigong is important, but listening to your body is
also important.
Most important, however, is aligning yourself with the intention of the Qigong movement or posture. This means that you need to find the "essence" of the move (what it was intended to achieve), and then hold that image in your mind and heart as you practice it."
Francesco Garri Garripoli
General guidelines for practicing Qigong
Wear loose-fitting, comfortable clothing (preferably cotton) so as not to restrict physical movement or the flow of energy (Qi).
Do not eat anything for 30 minutes before or after the practice.
Find a quiet, comfortable place to practice where you will not be disturbed.
Breathe correctly. If you are not breathing easily into the Lower Dan Tien throughout the entire practice, than you are practicing incorrectly.
Keep the practice light and smooth. Move slowly and stay relaxed. Don't force the movements or stretches.
a. Allow the Qi, not your muscles, to guide your movements.
b. Don’t just go through the motions - keep focused on the practice and each
posture.
- Understand that each movement/posture is designed to increase the flow
of Qi, remove blockages, enhance the functions of the organs, and improve
the immune system.
c. If you have limited mobility, modify the movement/posture to ensure it is
comfortable. As you perform the modified movement, visualize yourself
performing the full movement/posture.
- This doesn't mean you will not receive the full benefit from the practice. What
is important is the visualization and harmony of the mind, body and spirit.
d. Use the 80% rule when stretching, pushing or performing repetitions.
- Don't push yourself to the maximum. Only stretch, push or perform to 80% of
your capability.
- When the body is loose and pliable, the stretches and postures will be easy
and comfortable.
- Healing Qigong should not be considered an exercise program. You should not
feel fatigued afterwards.
- Avoid injury by performing the postures easily and comfortably.
Always listen to your body - it is a great messenger
a. Never over-exert yourself - allow the progress to be natural and comfortable.
b. It is not the number of repetitions that is important - it is the quality of the
practice (harmonizing your mind and body).
c. If you are tired or fatigued prior to the practice, rest before beginning. If you
feel tired during or afterwards, it is a good indicator that you weren’t performing
the postures properly and you didn't listen to your body.
Use visualizations to improve the benefits of the postures.
Relax, smile, and enjoy the experience.
Be thankful for the opportunity and end each posture with a positive affirmation.
a. Examples:
- I am stronger and healthier today.
- All twelve meridians are open wide and healthy Qi flows easily and
unrestricted through them.
Seal in (store) your Qi before finishing the practice. This is very important.
For beginners, the most important aspect of practicing Qigong is to "just do it."
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