Chi Gong Relaxation Exercises

(scroll down through the page)

1.Do exercise from 5 to 20 minutes, or longer if you wish. You may find it helpful to regulate the time to allow yourself; for example, to the end of a piece of music.
(It is not really the idea of the exercise to fall asleep. Though this is fine, unless you particularly do not wish to, in which case it may be wise to ask someone to wake you at a certain time or set an alarm).
2. Lay comfortably on the back. Feet shoulder width apart. Arms at sides with space under the arms for good circulation. Hands facing down.
3. Tense and relax muscles selectively to learn the difference in the feeling of tensed and relaxed muscles.
4. Relax. Empty the mind. Breathe lightly and thinly, but deeply to the lower abdomen, throughout the exercise.
5. Relax muscles, in sequence, from head down to feet.
(It is a natural function of the mind to wander, but when you notice that it has, gently bring it back to the exercise and continue).
Relax head and face
Relax neck
Shoulders
Chest
Abdomen
Upper back
Lower back
Relax waist
Relax hips
Right upper arm
Right lower arm
Right hand
Each finger of right hand
Left Upper arm
Left Lower arm
Left hand
Each finger of left hand
Hips
Right upper leg
Right lower leg
Right foot
Left upper leg
Left lower leg
Left foot
6. Rest the mind inside the abdomen and notice its rise and fall with your gentle breathing.
7. Imagine breathing out through the bottom of the centre of the feet.
8. Return mind to the abdomen.
9. Allow the mind to end the exercise.
10. Rise very slowly.

An audio exercise, similar to the above.

Audio progressive muscle relaxation exercise

The Progressive Relaxation Exercise will direct you to systematically relax your major muscle groups by briefly flexing your muscles and then slowly releasing the tension. It begins by having you flex your facial muscles and continues with your neck and shoulders, down to your arms, abdomen and legs. The exercise ends by directing you to breathe deeply and slowly as you review parts of your body. The recording is about nine minutes long.

Audio relaxation exercise that blends several different techniques

The Combination Relaxation Exercise blends several relaxation techniques, which used together can have a synergistic effect in creating a deep relaxation experience. In this exercise, you will progressively release tension from your major muscle groups and then will be guided in using deep breathing, affirming statements and the visualization of a "safe place" to achieve a relaxed state. The recording is about 15 minutes long.

Audio relaxation exercise that blends several different techniques

The exercise below is a good one to progress to.

Focus the mind at Dantien (the main acupressure point in the body, internal to the body just below the umbilicus). While inhaling, concentrate on Chi being directed to Dantien and gathering in that area. As Chi gathers at Dantien and the abdomen contracts naturally while inhaling (also simultaneously very gently the perenium raises and the sphincter muscle contracts) pause for a while before exhaling slowly. Concentrate on Chi being exhaled and expanding outwardly from Dantien. As the abdomen naturally protrudes and the muscles relax while exhaling, pause for a while and then gently inhale. Repeat this process.

A further aspect is to breath out to the Yongquan point at the bottom of the feet, in the centre just at the rear of the balls of the feet.

Further tips for doing the exercises on this page

1.Try to practice whichever exercise you prefer at least once or twice a day. Expect your ability to relax to improve as you continue practicing and expect to practice two or three weeks before you become genuinely proficient. Once you learn how to do the exercises, you may no longer require the recorded instructions and you can tailor the exercise to your own liking.
2.Avoid practicing within an hour before or after a meal (either hunger or feeling full may distract you). Also avoid practicing immediately after engaging in vigorous exercise.
3. Take a comfortable and quiet position and enter quiesence.
4.Adopt a calm and accepting attitude towards your practice. Don't worry about how well you're doing or about possible interruptions. Instead, know that with repetition your ability to relax will grow.
5.When you are ready, close your eyes, begin listening to the recording and follow the directions. As you complete the exercise, you can expect your mind to wander a bit-when this happens you can simply re-direct your focus back to the recording.
6.Once you've finished, stretch, look around and remain still another minute or two.
7.As you become more skilled, try applying the exercises to specific situations that might otherwise be anxiety provoking, such as tests, oral presentations, difficult social situations, job interviews, insomnia and so forth.

Postures for doing the exercises