Lesson 74 – Qigong Meditation For Deep Sleep (Replay of Live Qigong Class)

Lesson 74 – Qigong Meditation For Deep Sleep (Replay of Live Qigong Class)

This video shows you a Qigong meditation for deep sleep which helps to calm your mind and relax your body from a lying (supine) posture. It was taught by myself, Dr. Janice Tucker, the founder of the Space To Relax Programme of Qigong video lessons.

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.

I have been teaching Qigong for two decades and am a practitioner of acupuncture and Traditional Chinese Medicine. My passion is helping people just like you to develop skills, knowledge and tools to rebalance and maintain your health.

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).

Qigong Meditation For Deep Sleep – Introduction

I think you’ll agree that many of us have experienced problems with sleep at one time or another. Sleep problems are all too common and, if left to continue, can develop into long-term interruption of your sleep pattern.

Sleep is connected with so many “re” words like relaxation, repair, rejuvenation, revitalisation, recharging, rehabilitation and restoration so you can imagine the consequences of these functions not taking happening when we enjoy our rest time.

One thing is for sure, if we do not sleep well then we do not wake the next day feeling refreshed and this can have a significant knock-on effect on day-to-day life. We may feel:

  • physically exhausted;
  • irritable and short tempered;
  • unable to concentrate and focus our minds clearly;
  • stressed and anxious because we are too exhausted to cope with everything we want to do during the day.

The good news is that Qigong and Traditional Chinese Medicine (TCM) offer a practical tool that you can use in the management of sleep issues. In TCM terms, we can only enjoy deep and peaceful sleep when we have a calm mind which means a mind without distraction, anxiety or excessive “chatter” when we settle down at night.

The video lesson on this page is divided into two parts showing you:

  1. A comfortable lying down (supine) position which allows for open and free flow of Qi, blood and fluid throughout the body with the result that your body and mind quickly come into a state of relaxation without tension.
  2. A Qigong meditation for deep sleep. Use your breath and mind to focus on total relaxation of your physical body and mind, bringing the mind into the all so important calm state which will allow restful and good quality sleep to happen.

Qigong Meditation For Deep Sleep – Method

  1. Lying Down (Supine) Qigong Posture

    Sit on the floor with your knees bent, feet flat on the floor.
    Lower yourself down slowly to the lie on floor using your arms to support you.
    Tuck your chin in towards your throat and feel the elongation in the back of your neck, resting your head on a blanket or small pillow.
    Move your shoulder blades down the back of your body.
    Feel a natural curve in the lower back.
    Your knees can be bent or straight. Be sure you are not feeling tightness in your lower back.
    Rest your hands a few inches away from the sides of your body.
    Feel length from the base of your spine all the way up to the top of the back of your head.
    Relax and perform a few abdominal breaths.

  2. Qigong Meditation For Deep Sleep

    Firstly, breathe in through your nose and out through your mouth, making the exhalation longer than the inhalation. The aim is to rid sick or turbid Qi from your body. Repeat for 6 breaths.
    Practice 6 abdominal breaths to settle into your practice.
    Follow along with my voice as I talk you through the Qigong meditation for deep sleep called “Relax, Expand and Nourish the Heart”.
    Consolidate your practice with a few abdominal breaths.

Additional Video Resources

You’ll find many other live lesson replays on my blog page. Take a look at some of them to find methods that you can easily combine with this one. You can use the search box on the blog page to find any topics you are interested in.

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. After you sign up I’ll send details to your email with links to the Zoom classes. Check your junk/spam folders for notifications and then 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, Qi movement and how to rid waste Qi. This will help you to feel more relaxed and energised.

If you are new to Qigong you’ll probably find my Ultimate Guide To Health and Wellbeing With Qigong very helpful which explains the origins and benefits of Qigong along with 10 beginner Qigong exercises to get you started.

You can click the red “subscribe” button to join my YouTube channel. That way you won’t miss any future Qigong lessons from me.

Click here to join our Qigong group on Facebook.

Website homepage.

Lesson 61 – Qigong For Heart Health (Replay of Live Qigong Class)

Lesson 61 – Qigong For Heart Health (Replay of Live Qigong Class)

In this Qigong video you can learn some Qigong for Heart health, taught by myself, Dr. Janice Tucker, the founder of the Space To Relax Programme of Qigong video lessons. 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.

I have been teaching Qigong for two decades and am a practitioner of acupuncture and Traditional Chinese Medicine. My passion is helping people just like you to develop skills, knowledge and tools to rebalance and maintain your health.

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).

Qigong For Heart Health – Introduction

In Traditional Chinese Medicine (TCM) terms, our Heart system governs our circulation, blood pressure and pulse, influences speech, “houses” the mind to keep it calm and clear, allows us to get off to sleep at night and plays a role in our memory function.

A well nourished Heart manifests in healthy circulation and heart function, healthy blood pressure, a calm mind, and peaceful sleep.

An imbalance in our Heart system can result in blood circulation problems, palpitations, high blood pressure, anxiety, insomnia and poor memory.

The Qigong method I teach here shows you one of the 8 Pieces of Brocade (Ba Duan Jin) movements called “Shaking Head & Wagging Tail” which helps descend Fire (Heat) from the Heart system which commonly causes the symptoms above, down through the coccyx and perineum.

You’ll learn three different levels of this method, depending on which level of movement is available to you with the result that you will have one of these levels which you can incorporate into your Qigong routine or perform as a standalone Qigong exercise.

Qigong For Heart Health – Method

  1. Adopt the correct sitting posture.
  2. Settle into your practice with a few abdominal breaths to bring yourself into the Qigong state.
  3. Level 1: Perform Shaking Head and Wagging Tail sitting with legs hip-width apart. This is suitable for wheelchair users and anyone with limited movement and flexibility.
  4. Level 2: Perform Shaking Head and Wagging Tail sitting with legs wide apart. This creates more of a stretch in the groin and down the inside of the legs but is still gentle on the back.
  5. Level 3: Perform Shaking Head and Wagging Tail from the classical horse stance position.
  6. Finish with a few abdominal breaths.

Additional Video Resources

Many other live lesson replays can be found on my blog page. Take a look at some of them to find methods that you can easily combine with this one.

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, Qi movement and how to rid waste Qi. This will help you 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.

Click here to join our Qigong group on Facebook.

Website homepage.

Qigong For Sleep Problems

Qigong For Sleep Problems

Do you ever wake up feeling as though you’ve been run over by a bus? I do, but thankfully not very often. We all know the feeling of having suffered a terrible night’s sleep.  We feel exhausted both physically and mentally. We may also feel anxious that we won’t be able to function to the best of our ability at work. We may also be fearful of this happening night after night, and wonder how we are going to manage our lives if the exhaustion gets worse. In the video today you’ll learn how to use Qigong for sleep problems.

Janice Tucker is a practitioner of Traditional Chinese Medicine and Medical Qigong. She is also the founder of the Space To Relax online programme of Qigong video lessons.

Please don’t forget to subscribe to my YouTube channel by clicking the red “Subscribe” button on the page. That way you won’t miss my regular videos which are full of useful health enhancing tips. These videos will help you to enhance your health and prevent illness from arising in the first place. Also please give this video a “Like” if you found it informative.

Types of Sleep Problems

There are a number of different sleep problems which can all affect the quality and quantity of the sleep we get. The result is that they can also have a negative effect on our energy levels and our mental health. The following sleep problems are listed on the Mental Health Ireland Factsheet on Sleep where you can find more information.

  1. Insomnia. This affects an estimated 20% of people and is the most common sleep disorder. This is the one we will be focusing on in this video.
  1. Narcolepsy. This is excessive sleepiness.
  1. Sleep Apnoea. The person may stop breathing at intervals in the night which then wakes them so their sleep is constantly being interrupted.
  1. Sleep Disorders in Children. This can be distressing and exhausting for both children and parents. Sleep problems can impact on the physical and emotional health of a child so are important to address as early as possible.

The Solution – Qigong For Sleep Problems

In order to be able to sleep soundly we need to have a calm mind. Often we find that our minds are too busy when we go to bed. This over-excitement in the brain can prevent us from getting off to sleep quickly and easily.

There are many practical steps you can take to ensure that your mind is calm before bed, e.g. taking regular exercise, establishing a regular time for going to bed, turning off screens at least an hour before bed, taking a bath, avoiding coffee and alcohol a few hours before going to bed.

Qigong is also the perfect practice to help you improve the quality of your sleep because every Qigong method helps to calm your mind, the essential ingredient for good sleep.

Below are a few specific tips using Qigong for sleep problems.

  1. Practice Abdominal Breathing as you are lying in bed at night. Refer to my previous video called “How to Do Qigong Abdominal Breathing or Diaphragmatic Breathing“.
  1. Watch my previous video called “How to Calm Down with Qigong” so that your mind is in a calm state before going to bed.
  1. Relaxation is very important as it gets you into the state where you can easily go to sleep. Watch the video “Qigong Relaxation Techniques” for some effective Qigong tips on how to do this.
  1. Watch another video from me called “Qigong for Sleep Difficulties” which will give you more information and useful methods of Qigong for sleep problems.

What Do I  Do Next?

If you would like to start using Qigong for sleep problems then:

  1. Head over to my Space To Relax homepage. There you can sign up for a free 3 part video series of Qigong lessons. These three lessons will you to help to improve the quality and quantity of your sleep. Once you’ve completed the free series you’ll have the opportunity to join my Space To Relax online membership programme of Qigong video lessons. This will allow you to take your practice to a whole new level where you will learn many exercises to eliminate health issues before they become a major problem. I’ll guide you step by step through many more effective Qigong methods which work to calm and clear your mind; essential factors in enabling you to sleep soundly.
  1. Subscribe to my YouTube channel by clicking the red “Subscribe” button. That way you won’t miss my regular videos which are full of useful health enhancing tips. Also please give this video a “Like” and share with me in the comments box any tips you might have to improve the quality of your sleep.
  1. Join my free Facebook group, “Space To Relax Free Qigong Group” and leave any comments or questions for me there. I’ll be happy to answer them. Also, by joining this group, you will receive regular posts of Qigong articles and videos with really useful tips about how to use Qigong to improve your state of health.

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Qigong For Sleep

Qigong For Sleep

One of the most common complaints I hear in my acupuncture clinic is that of insomnia and poor sleep. The subject of today’s post is how to use Qigong for insomnia and sleep difficulties.

Clients in my acupuncture clinic often say to me:

“I’m not sleeping as I’m too stressed”,

“I have difficulty getting off to sleep and then feel exhausted”,

“My thoughts play over and over in my head which stops me from sleeping”,

“I wake up at 3 am and then can’t get back to sleep as my mind is too busy”.

Sound familiar? If so then this video will show you how to use Qigong for insomnia and sleep difficulties. With a little practice you will soon notice an improvement in your sleep and therefore your energy levels the next day!

Janice Tucker is a practitioner of Traditional Chinese Medicine and Medical Qigong, and the founder of the Space To Relax online programme of Qigong video lessons.

Please don’t forget to subscribe to my YouTube channel by clicking the red “Subscribe” button. That way you won’t miss my regular videos which are full of useful health enhancing tips. These videos will help you to enhance your health and prevent illness from arising in the first place. Also please give this video a “Like” if you found it informative.

The Problem – Why Do We Suffer From Insomnia?

In terms of Traditional Chinese Medicine it is only possible for us to experience full and restful sleep when our mind is calm. A calm and peaceful mind is essential for calm and peaceful sleep. If our minds are too busy then we will find it difficult to sleep, no matter how exhausted we are going to bed.

The Solution – Qigong For Insomnia and Sleep Difficulties

One of the main benefits of Qigong practice is that it helps to calm and clear our minds. Qigong brings us into the present and allows us to focus clearly on what we are doing. Many of the physical exercises in Qigong are extremely relaxing so this in turn helps to calm our mind.

Qigong also requires us to pay conscious attention to our breath. Breathing usually takes the form of what is called “Abdominal Breathing”. During this method, as you breathe in your belly expands and as you breathe out your belly shrinks and this is extremely relaxing.

The key to using Qigong for insomnia is to perform exercises which calm your mind, especially before bed. It’s as simple as that. The more you practice these exercises, the better quality and quantity of sleep your will enjoy!

What Do I  Do Next?

If you would like to start using Qigong for insomnia then:

  1. Head over to my Space To Relax homepage. Scroll to the bottom of the homepage to sign up for a free audio meditation called “Calm Your Busy Mind in 8 Minutes“. This is the perfect breathing and visualisation method to help you to sleep better. On the homepage you can also sign up for a free 3 part video series of Qigong lessons. This will take you even further towards calming and clearing your mind so that you can enjoy peaceful sleep.
  1. Subscribe to my YouTube channel by clicking the red “Subscribe” button. That way you won’t miss my regular videos which are full of useful health enhancing tips. Also please give this video a “Like” and share with me in the comments box what you do to get off to sleep at night.
  1. Join my free Facebook group, “Space To Relax Free Group” and leave any comments or questions for me there. I’ll be happy to answer them. Also, by joining this group, you will receive regular posts of Qigong articles and videos with really useful tips about how to use Qigong to improve your state of health.
  1. Watch my previous video on “How To Calm Down With Qigong“. This will give you even more tips on Qigong for insomnia by showing you how to calm your mind and bring it into a restful state to be able to sleep at night.

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