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Lesson 34 – Qigong Daily Routine (Replay of Live Qigong Class)

Lesson 34 – Qigong Daily Routine (Replay of Live Qigong Class)

by | 2 Oct 2020 | Qigong, Qigong Routines, Replays of Live Qigong Classes

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

  1. Begin by taking a comfortable standing (more on Qigong stance here) or sitting position (more on seated Qigong here).
  2. Settle into your practice by relaxing your body and mind with Abdominal Breathing.
  3. Observe your physical, mental and emotional state as listed above.
  4. Choose a meditative (mind calming), moving (energising) or discharging waste Qi method as your main Qigong practice for the day.
  5. 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!

  1. Discharge Waste Qi With Vibration (to discharge waste Qi).
  2. Qigong for Cleansing (to disharge waste Qi)
  3. Qigong for Emotional Balance (to calm your mind).
  4. Ease Physical Discomfort and Pain.
  5. Qigong Recharge Exercises (for exhaustion).
  6. A Simple Qigong Stretch (to stretch the body).

Previous Live Lesson Replays

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.

Website homepage.

Lesson 33 – Qigong For Fear Release (Replay of Live Qigong Class)

Lesson 33 – Qigong For Fear Release (Replay of Live Qigong Class)

by | 24 Sep 2020 | Qigong, Qigong & Emotional Issues, Qigong Routines, Replays of Live Qigong Classes

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 Fear Release – Introduction

This is a replay of a live session showing you some Qigong for fear release. This is a quick way in which to process fear, which may be conscious or subconscious, in a healthy way.

Fear can be a good thing in that it can protect us against danger, warning us to flee or preparing us to meet a situation head-on (“fight or flight”). In terms of Chinese medicine, fear is the associated emotion of the Kidney system. Therefore when we experience chronic fear we may notice issues associated with the areas governed by the Kidney (either directly or indirectly) such as:

  • an increased heartbeat, palpitations or increased blood pressure;
  • shortness of breath or superficial, shallow breathing;
  • that we are slow to recover from illness or injury;
  • digestive issues;
  • feelings of anxiety, stress or panic;
  • reduced libido;
  • aches and pains in the lower back and knees;
  • kidney infections or urinary tract infections.

The aim of this Qigong routine is to create the conditions in which we can:

  • Discharge any “waste Qi” in the form of fear which has become blocked or trapped inside the body or mind;
  • Hit the “reset” button to promote the free flow of Qi so that fear and other emotions cannot reside in the body for too long.

Qigong For Fear Release – Method

  1. Begin by taking a comfortable standing (more on Qigong stance here) or sitting position (more on seated Qigong here).
  2. Settle into your practice by relaxing your body and mind with Abdominal Breathing.
  3. Stand on your tiptoes as you inhale. Drop back down onto your heels as you exhale, thinking of releasing fear through the soles of the feet as you do so. Repeat for a minimum of 6 times (you can perform many more repetitions).
  4. You have now created a space where the fear was, which can be filled with peace, calm, gentleness or courage. Each time you inhale, think of inhaling one of these healing qualities. Repeat 6 times (or more).
  5. Use your hands to massage your lower back and kidney area.
  6. Use acupressure to massage to Kidney 1 (Yongquan) on the sole of each foot for a couple of minutes.
  7. Consolidate your practice with a few abdominal breaths, taking time to observe any changes in the state of your body and mind.

Integrating This Qigong For Fear Release Exercise Recovery Into Your Day

Perform this whole routine, or only part of it, daily. You can tailor this practice to the amount of time you have available making it last anything from 5 minutes up to one hour.

Please watch the following videos I made previously which you could combine with this one:

  1. Discharge Waste Qi With Vibration.
  2. Qigong for Trauma Release & Shock.
  3. Qigong for Emotional Balance

Previous Live Lesson Replays

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?

Special Offer For First 20 People Available Until Monday At Midnight

Click here to join Space To Relax and take your Qigong practice to a higher level for only €9.99 for the first month then half the listed website price should you decide to continue after this!

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.

Website homepage.

Lesson 28 – Qigong For Yin Deficiency and Menopausal Symptoms (Replay of Live Qigong Class)

Lesson 28 – Qigong For Yin Deficiency and Menopausal Symptoms (Replay of Live Qigong Class)

by | 21 Aug 2020 | Qigong, Qigong Routines, Qigong To Help Manage Specific Health Conditions, Replays of Live Qigong Classes

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 Yin Deficiency and Menopausal Symptoms – Introduction

The Yin functions of the body and mind are to do with cooling, moistening and nourishing. Yin is nourished by rest and deep nutrition. When we become exhausted through overwork and overactivity our consequent exhaustion depletes the Yin. If we don’t get enough sleep and take time to rest during the day then our Yin is not fully replenished and the “tank runs on empty”

 

Causes of Yin Deficiency

The causes of Yin Deficiency are many. The list below indicates a few of the main ones:

  • dehydration;
  • childbirth;
  • chronic illness;
  • overwork;
  • diet low in vitamins and minerals;
  • frequent exposure to air-conditioning;
  • exposure to electromagnetic fields (too much screen time);
  • constantly being “on the go” – pushing to get things done even when you feel exhausted;
  • excessive sexual activity.

 

Signs & Symptoms of Yin Deficiency

The lack of Yin’s cooling, moistening and nourishing functions can manifest in a range of symptoms such as:

  • night sweats and hot flushes;
  • restlessness, anxiety and/or irritability;
  • poor memory;
  • headache/migraine;
  • exhaustion;
  • backache or deep ache in the bones;
  • poor appetite;
  • palpitations;
  • low-grade fever;
  • heat in the palms, soles of feet or centre of the chest;
  • dry, sore throat or dry cough;
  • difficulty sleeping.

Note: This is a general list. Just because you exhibit one or more of these symptoms does not necessarily mean that you are Yin deficient. It is always best to seek advice from a trained practitioner of Traditional Chinese Medicine who will be able to make an accurate diagnosis for you, rather than attempt to diagnose yourself.

 

How To Nourish Yin

The key component to nourishing your Yin is rest and deep nourishment. Plenty of sleep, taking time to rest during the day and eating nutrient-rich foods are especially important in the replenishment of your Yin. Meditation and Qigong come to the fore if you want to restore the healthy functioning of your Yin as they are inwardly focused, reflective and tranquil practices. They give you the “breathing space” in which to cultivate your Yin. By allowing for your Qi to turn away from external stimuli and move inward, this gives your Yin the opportunity to regenerate.

 

Method for Using Qigong For Yin Deficiency and Menopausal Symptoms

  1. Begin by taking a comfortable standing (more on Qigong stance here) or sitting position (more on seated Qigong here).
  2. Settle into your practice by relaxing your body and mind with Abdominal Breathing.
  3. Use the healing sound related to the Heart system which is part of the “Six Healing Sounds” Qigong method.
  4. Follow along with the Qigong meditation, “Relax, Expand and Nourish The Heart” to calm the mind and nurture the Yin.
  5. For women with Yin deficiency symptoms related to menopause use an ovary massage to help alleviate symptoms of cramps, low libido and dryness.
  6. Consolidate your practice with a few abdominal breaths, taking time to observe any changes in the state of your body and mind.

 

Integrating Qigong For Yin Deficiency and Menopause Into Your Day

There are no excuses for not having time to implement this practice! Taking the time to pause, rest and breathe for a few minutes per day can significantly reduce your symptoms of Yin deficiency. If you take the time to pay yourself some attention, you will most likely notice that the more you do, the more exhausted you become and the more prevalent your Yin deficiency symptoms. The more rested and relaxed you are, the less noticeable your Yin deficiency symptoms. So taking a rest is part of the work to restoring a healthy balanced body and mind. There is no need to feel guilty about this!

Please take a look at the following blog posts below for more Qigong methods which may help you to further minimise symptoms of Yin deficiency and menopause. Qigong for:

 

Sleep Difficulties

Chest Congestion & Anxiety

Exhaustion

Headache & Migraine

 

Previous Live Lesson Replays

 Previous live lesson replays are listed below and can be found on my blog page.

 https://youtu.be/dvDIg56-Wxc

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 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.

Website homepage.