This is a replay of a live session showing you a Qigong routine for Spring, taught by myself, Dr. Janice Tucker. I have been teaching Qigong for two decades and am the founder of the Space To Relax Programme of Qigong video lessons. I’m also a practitioner of acupuncture and Traditional Chinese Medicine. You can join my live classes on Zoom every Thursday at 4 pm Irish time. Click here to join us (lesson replays sent out by email in case you can’t make it).
These classes are free and everyone is welcome. However, if you’d like to contribute as a thank you for the class click here. 50% of donations will go to the ICU staff in my local hospital in Co. Kerry. The other 50% goes towards the upkeep of this website.
Qigong Inner Smile Meditation – Introduction
The Qigong inner smile technique is an ancient practice to aid in healing the body and bringing about more contentment and inner peace. It helps to transform emotional stress which may potentially lead to Qi stagnation and physical symptoms in your body. When you smile, many muscles in your face are activated and it sends a message to the body that you must be in a good mood. Smiling helps to relax, not only the face, but the whole body. It shifts your nervous system from the sympathetic (fight or flight stressed state) to the parasympathetic which is associated with the ‘rest and digest’ (relaxed state) response in the body. It can also help to strengthen your immune system.
The inner smile meditation is a popular practice in which we smile inwardly to each of the major organs of our body, activating the Qi within us. This is easy to do and will require only 10- 30 minutes (longer if you like).
Sickness often originates from emotions becoming stuck (stagnant Qi) and settling in the organs. The inner smile breaks this cycle. It removes the cause and symptoms of disharmony by transforming stuck emotions and creating the conditions for smooth and unimpeded flow of Qi. This is turn allows the body and mind to come back into a natural healthy balance.
You’ll find many versions of the inner smile meditation online. The method I teach in this video is taken from “Wellbeing.com”.
Qigong Inner Smile Meditation – Method
Begin by taking a comfortable sitting position (more on seated Qigong here).
Settle into your practice by relaxing your body and mind with Abdominal Breathing.
Listen to my voice as I guide you through the Qigong Inner Smile Meditation.
Consolidate your practice with a few abdominal breaths in order to ground the Qi in Dan Tian rather than leaving it in the head or the heart which can lead to a “scattered” feeling.
Please watch the following videos I made previously which you can also use in conjuction with this Qigong Inner Smile Meditation.
Previous live lesson replays are listed below and can be found on my blog page.
Click the image above to follow along with the Qigong class!
What Can I Do Next?
To sign up and attend the live online sessions please click here. Classes are free of charge and suitable if you’re a beginner or have more Qigong experience. Once you sign up I’ll send details to your email with links to the Zoom classes (check your junk/spam folders for notifications). Please share this information with your family and friends as everyone is more than welcome.
If you’d like to take your practice to the next level with my structured, step-by-step Space To Relax Qigong programme of 50 video lessons accompanied by audio and PDF files with support from me every step of the way then click here.
To get my free part video series of 3 Qigong lessons which will be delivered to you by email over the course of one week please click here. In these lessons you’ll learn more about abdominal breathing and Qi movement along with how to rid waste Qi from your body in order to feel more relaxed and energised.
You can also click the red “subscribe” button to join my YouTube channel. That way, you won’t miss any future Qigong lessons from me.
This is a replay of a live session showing you a Qigong routine for Spring, taught by myself, Dr. Janice Tucker. I have been teaching Qigong for two decades and am the founder of the Space To Relax Programme of Qigong video lessons. I’m also a practitioner of acupuncture and Traditional Chinese Medicine. You can join my live classes on Zoom every Thursday at 4 pm Irish time. Click here to join us (lesson replays sent out by email in case you can’t make it).
These classes are free and everyone is welcome. However, if you’d like to contribute as a thank you for the class click here. 50% of donations will go to the ICU staff in my local hospital in Co. Kerry. The other 50% goes towards the upkeep of this website.
Qigong Awareness Exercises – Why Is Awareness So Important?
The skill of developing awareness and discernment during your Qigong practice is potentially extremely valuable. You can develop your powers of observation of mind and body, without any judgement. This enables you to then decide what you need. If you take the time to carefully pay attention and listen to your body and mind, they will give you direction as to how to choose, not only the best Qigong methods for yourself on a particular day but also enable you to develop the skill to make other healthy choices in your life.
Qigong Awareness Exercises – Method
Begin by taking a comfortable sitting position (more on seated Qigong here).
Settle into your practice by relaxing your body and mind with Abdominal Breathing. Observe speed, depth, sounds and flow of your breath.
Following along with the “Supporting Heaven” movement, one of the “8 Pieces of Brocade” method which you can find in my Space To Relax Programme of 50 Qigong videos lessons. Carefully pay attention to your breath, how your arms and hands feel and the state of your mind as you practice.
Hold the Qi Ball and be aware of how this feels.
Consolidate your practice with a few abdominal breaths, using the observations of speed, depth, sound and flow, and comparing these with how your breath felt at the beginning of your practice.
Please watch the following videos I made previously which you can use in conjunction with this one.
Previous live lesson replays are listed below and can be found on my blog page.
Click the image above to follow along with the Qigong class!
What Can I Do Next?
To sign up and attend the live online sessions please click here. Classes are free of charge and suitable if you’re a beginner or have more Qigong experience. Once you sign up I’ll send details to your email with links to the Zoom classes (check your junk/spam folders for notifications). Please share this information with your family and friends as everyone is more than welcome.
If you’d like to take your practice to the next level with my structured, step-by-step Space To Relax Qigong programme of 50 video lessons accompanied by audio and PDF files with support from me every step of the way then click here.
To get my free part video series of 3 Qigong lessons which will be delivered to you by email over the course of one week please click here. In these lessons you’ll learn more about abdominal breathing and Qi movement along with how to rid waste Qi from your body in order to feel more relaxed and energised.
You can also click the red “subscribe” button to join my YouTube channel. That way, you won’t miss any future Qigong lessons from me.
This is a replay of a live session showing you a Qigong routine for Spring, taught by myself, Dr. Janice Tucker. I have been teaching Qigong for two decades and am the founder of the Space To Relax Programme of Qigong video lessons. I’m also a practitioner of acupuncture and Traditional Chinese Medicine. You can join my live classes on Zoom every Thursday at 4 pm Irish time. Click here to join us (lesson replays sent out by email in case you can’t make it).
These classes are free and everyone is welcome. However, if you’d like to contribute as a thank you for the class click here. 50% of donations will go to the ICU staff in my local hospital in Co. Kerry. The other 50% goes towards the upkeep of this website.
Qigong For Resilience – Developing The Skill
Resilience is our ability to face problems and stresses so that we can successfully navigate challenges in life. Think of it as a skill you can develop by using a toolbox of methods to draw on. Examples could be the strategy of talking and asking for help, spending time in nature, meditating, feeling the fear and pushing through it. You can add Qigong to your toolbox as further support in acquiring greater resilience, a quality which we could all benefit from in the current climate!
Qigong For Resilience – Method
Begin by taking a comfortable standing (more on Qigong stance here) or sitting position (more on seated Qigong here).
Settle into your practice by relaxing your body and mind with Abdominal Breathing.
Following along with the “Shooting Vulture” movement, one of the “8 Pieces of Brocade” method which you can find in my Space To Relax Programme of 50 Qigong videos lessons.
Relax the body and twist from side to side to perform the “Knocking on the Gates/Door of Life” method.
“Stand on Tiptoes To Rid the 1000 Diseases” movement which is fabulous for balance too (and another of the “8 Pieces of Brocade”).
Consolidate your practice with a few abdominal breaths.
Please watch the following videos I made previously which you can also use to help develop the skill of being more resilient to life’s challenges!
Previous live lesson replays are listed below and can be found on my blog page.
Click the image above to follow along with the Qigong class!
What Can I Do Next?
To sign up and attend the live online sessions please click here. Classes are free of charge and suitable if you’re a beginner or have more Qigong experience. Once you sign up I’ll send details to your email with links to the Zoom classes (check your junk/spam folders for notifications). Please share this information with your family and friends as everyone is more than welcome.
If you’d like to take your practice to the next level with my structured, step-by-step Space To Relax Qigong programme of 50 video lessons accompanied by audio and PDF files with support from me every step of the way then click here.
To get my free part video series of 3 Qigong lessons which will be delivered to you by email over the course of one week please click here. In these lessons you’ll learn more about abdominal breathing and Qi movement along with how to rid waste Qi from your body in order to feel more relaxed and energised.
You can also click the red “subscribe” button to join my YouTube channel. That way, you won’t miss any future Qigong lessons from me.
This is a replay of a live session showing you a Qigong routine for Spring, taught by myself, Dr. Janice Tucker. I have been teaching Qigong for two decades and am the founder of the Space To Relax Programme of Qigong video lessons. I’m also a practitioner of acupuncture and Traditional Chinese Medicine. You can join my live classes on Zoom every Thursday at 4 pm Irish time. Click here to join us (lesson replays sent out by email in case you can’t make it).
These classes are free and everyone is welcome. However, if you’d like to contribute as a thank you for the class click here. 50% of donations will go to the ICU staff in my local hospital in Co. Kerry. The other 50% goes towards the upkeep of this website.
Qigong Daily Routine – Introduction
This is a replay of a live session showing you how to select the best Qigong daily routine for yourself. This lesson is for you if you feel overwhelmed with the hundreds of Qigong methods online and do not know how to choose the best ones to practice on a regular basis. I explain how to tune in to your body and mind in order to assess what you need before your practice begins. I also give you some general guidelines for formulating a Qigong routine.
You can decide on how to choose a daily Qigong routine which suits you by firstly taking the time to tune into your abdominal breathing. Then, observe the state of your body and mind, asking yourself whether you’d like to:
calm and clear your mind;
energise your body if you feel exhausted;
relax and stretch out specific areas of your body which you’d like to be more loose and flexible;
rid unpleasant physical or emotional feelings.
Qigong Daily Routine – Method
Begin by taking a comfortable standing (more on Qigong stance here) or sitting position (more on seated Qigong here).
Settle into your practice by relaxing your body and mind with Abdominal Breathing.
Observe your physical, mental and emotional state as listed above.
Choose a meditative (mind calming), moving (energising) or discharging waste Qi method as your main Qigong practice for the day.
Consolidate your practice with a few abdominal breaths, taking time to observe any changes in the state of your body and mind
Always begin and end your practice with abdominal breathing so that you have a clear start and end point to your routine.
Next, discharge any stress by vibrating the body or practicing another discharging method (see below links) in order to rid waste Qi and increase your vitality.
Choose your main Qigong method, based on your initial observations of your body and mind.
Be comfortable and relaxed during your practice. If you do not feel this way then you may need to change your posture, Qigong exercise, etc. until you do feel comfortable.
Please watch the following videos I made previously which you could choose from in order to help you come up with a daily Qigong routine which works for you!
Previous live lesson replays are listed below and can be found on my blog page.
Click the image above to follow along with the Qigong class!
What Can I Do Next?
To sign up and attend the live online sessions please click here. Classes are free of charge and suitable if you’re a beginner or have more Qigong experience. Once you sign up I’ll send details to your email with links to the Zoom classes (check your junk/spam folders for notifications). Please share this information with your family and friends as everyone is more than welcome.
If you’d like to take your practice to the next level with my structured, step-by-step Space To Relax Qigong programme of 50 video lessons accompanied by audio and PDF files with support from me every step of the way then click here.
To get my free part video series of 3 Qigong lessons which will be delivered to you by email over the course of one week please click here. In these lessons you’ll learn more about abdominal breathing and Qi movement along with how to rid waste Qi from your body in order to feel more relaxed and energised.
You can also click the red “subscribe” button to join my YouTube channel. That way, you won’t miss any future Qigong lessons from me.
This is a replay of a live session showing you a Qigong routine for Spring, taught by myself, Dr. Janice Tucker. I have been teaching Qigong for two decades and am the founder of the Space To Relax Programme of Qigong video lessons. I’m also a practitioner of acupuncture and Traditional Chinese Medicine. You can join my live classes on Zoom every Thursday at 4 pm Irish time. Click here to join us (lesson replays sent out by email in case you can’t make it).
These classes are free and everyone is welcome. However, if you’d like to contribute as a thank you for the class click here. 50% of donations will go to the ICU staff in my local hospital in Co. Kerry. The other 50% goes towards the upkeep of this website.
Qigong Recharge Exercises – Introduction
This video shows you a quick way in which to replenish your energy levels in situations where you have no opportunity to rest or perform a full Qigong routine. This method is called “Embracing The Tree” or “Standing Like A Tree” and can actually be performed sitting or standing.
Benefits include:
Energising your body;
Massaging the internal organs by creating conditions for improved Qi flow;
Calming your mind;
Developing physical strength and stability in your legs;
Improving your balance;
Creating the conditions for open and free flow of Qi in order to smooth any areas of Qi stagnation which can manifest as discomfort or pain.
Method for Qigong Recharge Exercises
Begin by taking a comfortable standing (more on Qigong stance here) or sitting position (more on seated Qigong here).
Settle into your practice by relaxing your body and mind with Abdominal Breathing.
Raise your arms into the “Embracing The Tree” position.
Stand like a tree for however long is comfortable for you (3 minutes up to 45 minutes for more experienced practitioners).
As you are standing, use your mind to extend down into the earth, as though you are a tree growing roots. At the same time extend your mind up to the top of your head, opening your crown to allow Qi from above to enter your body. Feel a heavy, grounded sensation in the lower half of your body and lightness from the waist up.
Perform the “Circles” exercise three times to smooth the flow of Qi in the four directions.
Consolidate your practice with a few abdominal breaths, taking time to observe any changes in the state of your body and mind.
Integrating Qigong Recharge Exercises Into Your Day
Perform this whole routine, or only part of it, whenever you have a few minutes. This Qigong method works in situations where you may feel you don’t have time to rest and recover but your energy levels are low. Use it for only a few minutes in order to quickly give yourself a welcome boost! 🙂
Please watch the following videos I made previously which you could combine with this one:
Previous live lesson replays are listed below and can be found on my blog page.
Click the image above to follow along with the Qigong class!
What Can I Do Next?
To sign up and attend the live online sessions please click here. Classes are free of charge and suitable if you’re a beginner or have more Qigong experience. Once you sign up I’ll send details to your email with links to the Zoom classes (check your junk/spam folders for notifications). Please share this information with your family and friends as everyone is more than welcome.
If you’d like to take your practice to the next level with my structured, step-by-step Space To Relax Qigong programme of 50 video lessons accompanied by audio and PDF files with support from me every step of the way then click here.
To get my free part video series of 3 Qigong lessons which will be delivered to you by email over the course of one week please go to my homepage. In these lessons you’ll learn more about abdominal breathing and Qi movement along with how to rid waste Qi from your body in order to feel more relaxed and energised.
You can also click the red “subscribe” button to join my YouTube channel. That way, you won’t miss any future Qigong lessons from me.
