Scroll down for a transcription of this episode.
The right way to Do This Apply:
- Take a second to face upright along with your toes collectively and take just a few deep breaths.
- Have your eyes wanting ahead.
- Soften your knee.
- Gently shift your weight onto your left leg and step your proper foot apart.
- Face your palms inward, along with your fingers relaxed and pointing down.
- Together with your chin barely in, loosen up each shoulders, and tuck in your tailbone.
- Floor your toes and loosen up your knees, armpits, and fingers.
- Take a deep breath and exhale.
- Spend just a few moments centered in your pure respiration and relaxed physique.
- Now, carry your proper foot again, so each toes are collectively.
- Lengthen your backbone.
- Take a second to watch how your physique feels, till your respiration slows.
- Subsequent, carry your arms collectively and rub them collectively vigorously, creating warmth in between your palms.
- Now “wash” your face along with your arms.
- “Wash” the facet of your ears, to the again of your ears, the again of your neck.
- Now loosen up each arms on the entrance of your chest.
- Repeat this apply for one to 5 minutes.
Right this moment’s Happiness Break host:
Sherry Zhang is the founding father of Tai Chi Options and a Grasp Instructor of Qigong. She is school at Pacific Faculty of Well being and Sciences in New York Metropolis.
In case you loved this Happiness Break, you might also like these Happiness Breaks:
Stroll Your Method to Calm (Guided Meditation), with Dacher: https://tinyurl.com/4w37zwpy
A Strolling Meditation With Dan Harris of 10% Happier: https://tinyurl.com/4dv4ckzc
Try these episodes of The Science of Happiness about motion primarily based practices:
How Qigong Can Calm Your Thoughts and Physique: https://tinyurl.com/2ywsck4e
Stroll Outdoors with Inside Out’s Pete Docter: https://tinyurl.com/2nfc94zb
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Episode Transcript:
Dacher Keltner Welcome to Happiness Break, by The Science Happiness, I am Dacher Keltner. And right this moment we will attempt a apply that dates again over 4,000 years: qigong. We devoted a whole Science of Happiness episode to qigong final week. I spoke with Harvard scientist Peter Wayne concerning the many confirmed well being advantages of this historic Chinese language apply.
PETER WAYNE Qigong appears to be like a multi non drug intervention that impacts the methods as a complete. Thoughts, physique, cardiovascular, respiration, muscle groups, nerves, and so forth.
Dacher Keltner We’ve a hyperlink to that episode within the present notes … Now we will be guided in a standing meditation by qigong grasp Sherry Zhang. Sherry is the founding father of Tai Chi Options and college at Pacific Faculty of Well being and Science in New York Metropolis. This is Sherry.
Sherry Zhang So, qi is a power. It is a life pressure. You can not see it, however you possibly can really feel it, similar to a flower blooming. Whenever you lack of power, you should elevate up the qi. You must domesticate your qi every day. If you do not have qi, life pressure, power, you do not have power, interval.
Right this moment, we simply do a extremely elementary train name wuji standing meditation. So what’s wuji? Wuji is infinity. So, this standing meditation you could possibly repeat, and you are able to do a one minute at first, and 5 minutes, and even longer. So the aim for this standing meditation is loosen up the physique, improve the self-awareness.
Okay, now let’s do that train. Now standing upright with toes collectively, take just a few deep breaths. Inhale deeply, Exhale, let it go. Eyes look ahead. Hold your tongue touching higher palate. Soften the knee. Shift the burden on the left leg. Step your proper foot apart.
Palm going through in. Finger, relaxed, level down. Your chin barely in. Each shoulders loosen up down. Chest enjoyable. Hips relaxed. Tailbone tuck underneath. Loosen up your knee. Loosen up your elbows. Loosen up your fingers. Inhale deeply. Exhale. Let it go.
Now carry your proper foot again. Shut. So, your toes grounded, rooted. So that you lengthen the backbone. Simply observe. Really feel your physique. Is there pressure over your shoulder, your hips, your knee?
Simply naturally respiration with none consideration. Till your respiration turns into clean. Deep, gradual, rhythmic.
Now maintain your arms collectively, rub your arms. Now use your heat arms, similar to wash your face. Clear the face. Comb the hair. Palms from facet of ear, again of ear, facet of your neck. Entrance of your chest. And loosen up.
