We all have our ways of practicing qigong where we can focus properly. Sometimes we prefer out in our yard or somewhere near nature and others would prefer indoors. What matters most is we can optimize our time and effort. We have listed a few ways for your to practice Qigong well and focus better. We are hoping that these will help you too, but first let understand the concept of 3 harmonies.
3 Harmonies in Practicing Qigong
Firstly, we need to understand the mechanics of 3 harmonies. What are these 3 harmonies and how do these contribute to our Qigong practice and focus. The three harmonies are separated into 3 sections: Body (Jing), Breath (Qi), and Spirit (Shen). These 3 sections are important to embody so we can make the most out of our Qigong practice as well as focus.
Each Qigong form has intricate movement details, which may be difficult at first, for a beginner. That is why it is important to adjust each body posture, connect with your breathing to make the qi flow. Qi flows seamlessly when we do things properly. Only then all the body channels can be fully opened, so you can move to the next step.
Practice and Focus on the Body
The first of the 3 harmonies in the body. Our body represents the physical and the physiological body frame we have. Aside from understanding our body's full potential, it is also helpful to embrace and understand the mechanics of our body. Additionally, our body may need Adjustments as we learn the components of the "Body" which the level 1 of our teacher training courses. So, what are these adjustments?
Each Qigong form has intricate movement details, which may be difficult at first, for a beginner. That is why it is important to adjust each body posture, connect with your breathing to make the qi flow. Qi flows seamlessly when we do things properly. Only then all the body channels can be fully opened, so you can move to the next step.
Body Adjustments and Principles
Body adjustments are components we need to renew within our body to reach our full potential. The first key step is to connect your body with Heaven and the Earth. This happens when the perineum is in a position with the Earth and the Crown Point with the sky, leaving you with a straight spine. It is advisable to maintain this connection throughout all Qigong training practices to help you focus better. All these are explained in our Essential theories for practitioners.
- Rhythm - The rhythm helps the qi flow around the body. So, it is very important to have the rhythm in your body as you practice qigong. Each movement has a rhythm depending on the stance or post you do.
- Wringing out - This is the maximum twisting of the body. As we practice and focus we go deeper into the twist and this allows us to relax and melt into a position making our body deeper into the movement and the practice.
- Continuous Movement - This is where the movement has achieve a continuous flow. This is where the breathing and the movement complement with each other. As we explore each Qigong form and practice, we will learn to incorporate the breathing with the movement.
Therefore, if you have mastered your body alignment, the qi flows. If the body alignment is dysfunctional, this impedes the qi flow as well as the body circulation.
Practice and Focus on the Breath
Breath Adjustments and Strategies
This is the second level of the Breathing strategy that is essential in Qigong practices and focus. White Tiger Qigong has different breathing strategies. Once you master the posture, you can focus on your breathing while guiding your movements through the flow. Making sure that your inhales and exhales are very soft and gentle yet deep and slow. As you practice, you should be able to feel the connection of every Qigong training movement, posture, and breath.
- Cleansing Breath - This is the breathing we start with. This will help us cleanse the body and mind through breathing. Remember, breathing in deep into your belly and as you breath out compress your bell so you can fully let the breath out.
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Balloon Filling Breath - This is quite a tricky breathing strategy where we fill our lungs with air just like a balloon. Imagine yourself like a well, slowly letting the water flow, filling your lungs with air as you breath dynamically. The Balloon filling breath will also help you prepare our body for the next breathing exercise. To do this you need to follow the steps below.
- Breath all the way out. Compressing the stomach. Pulling the belly button down towards the spine as you breath out.
- Slowly, breathing in filling your lower belly, and up into the middle then to the chest expanding the rib.
- When breathing out again, make sure to start from the upper chest, down to the middle belly and down to the lower belly.
- Holding Fire Breath - This is linked the Balloon filling breathe; however, you need to hold your breath as long as you can at the peak of your inhalation. This will help pump up blood to your whole body that will make your pressure go up. So, this is not advised for people with high blood pressure.
- Abdominal Breathing - One of the basic Qigong breathing techniques is abdominal diaphragmatic breathing. While you are practicing it, your abdomen expands as you inhale and relaxes completely as you exhale. This type of Qigong breathing enables you to take deeper breaths, which increases the oxygen level in the blood. Practice it until your breathing becomes relaxed and smooth. Abdominal Qigong breathing also draws the Qi down into the lower part of the body. It helps to relax the mind, which is very important for the nurturing the Spirit (Shen).
Practice and Focus on the Spirit
When we talk about the spiritual connection here, this does not mean any spiritual belief or religion. This is our consciousness and awareness. Realigning the mind is the most challenging aspect of the Qigong practice and focus. First, we need to start by creating an intention or "Yi". Guide the qi and direct it to the part of the body where you need healing and feel it as it warms that area
You need to fully focus on your intentions and put your heart into them. You don't just visualize Qi energy flowing but try to feel the stimulus with all your senses. This is very hard to do for many people as our mind is always distracted with a lot of thoughts, uncertainties, and worries. If you want to get the maximum benefit from Qigong training practice, you need to learn how to calm your mind.
So, what connects the principles of 3 harmonies with your qigong practice and focus?
The connection is quite easy to establish but the application needs a lot of qigong practice to really get the focus you need or want. Therefore, if you get to a point where you have mastered the mechanics of the body, the principles of the breath, and the merging of the spirit, you will reach the focal point of your 3 harmonies qigong practice. However, it is important to remember that the Spirit focuses on the Yi and the Yi guides the qi. So, where qi goes the blood flows.
