QFP Week One – Establishing Your Practice

Objectives : Establish a regular routine of qigong practice that you will be able to maintain throughout this course. Learn to quiet your mind, direct your attention, and basics of breathing for qigong

Optional reading: Chapters 1-4 of QFP book

Videos: Relevant videos are embedded at the bottom of the page.  There are a lot of video  clips this week, don’t worry, there will not be as many in the following weeks.

Practice Sessions:

Session 1:
 Setting up your practice space 15min
 Meditation One: Breath Awareness 5 min
 Breathing Exercise One: Abdominal Breathing 5 min
 Breathing Exercise two: Reverse Breathing 5 min

Session 2:
 Meditation One: Breath Awareness 5 min
 Breathing Exercise One: Abdominal Breathing 5 min
 Breathing Exercise two: Reverse Breathing 5 min
 Breathing Exercise Three: Developing Skill with the Breathing Muscles 5 min
 Breathing Exercise Four: Accentuated Natural Breathing 5 min

Session 3:
 Meditation Two: Sensory Awareness 10 min
 Breathing Exercise One: Abdominal Breathing 5 min
 Breathing Exercise Two: Reverse Breathing 5 min
 Breathing Exercise Three: Developing Skill with the Breathing Muscles 5 min
 Breathing Exercise Four: Accentuated Natural Breathing 5 min

Session 4:
 Meditation Two: Sensory Awareness 10 min
 Breathing Exercise One: Abdominal Breathing 5 min
 Breathing Exercise Two: Reverse Breathing 5 min
 Breathing Exercise Three: Developing Skill with the Breathing Muscles 5 min
 Breathing Exercise Four: Accentuated Natural Breathing 5 min

Session 5:
 Meditation Three: Directing the Intention 15 min
 Breathing Exercise Four: Accentuated Natural Breathing 10 min
 Breathing Exercise Five: Loosening the Back 5 min

Notes:
The main focus of this week is to establish a regular routine of practice and also developing some basic skills with breathing and awareness.

Overview of week one

Beginning your qigong practice

Introduction to meditation and mindfulness

Meditation One: Breath Awareness

Meditation Two: Sensory Awareness

Meditation Three: Directing the Intention

Introduction to Breathing Exercises

Abdominal Breathing Explanation

Breathing Exercise One: Abdominal Breathing (Follow Along Sitting)

Breathing Exercise One: Abdominal Breathing (Follow Along Lying)

Breathing Exercise Two: Reverse Breathing (Explanation)

Breathing Exercise Two: Reverse Breathing (Follow Along Sitting)

Breathing Exercise Two: Reverse Breathing (Follow Along Lying)

Breathing Exercise Three: Developing Skill With the Breathing Muscles (Explanation)

Breathing Exercise Three: Developing Skill With the Breathing Muscles (Follow Along Sitting)

Breathing Exercise Three: Developing Skill With the Breathing Muscles (Follow Along Lying)

Breathing Exercise Four: Accentuated Natural Breathing (Explanation)

Breathing Exercise Four: Accentuated Natural Breathing (Follow Along Sitting)

Breathing Exercise Four: Accentuated Natural Breathing (Follow Along Lying)

Breathing Exercise Five: Relaxing the Back

The following excerpt is taken from the book Qigong Foundation Practices.  Used with permission.  Copyright Infosource Ltd.

For this exercise you will need to assume a specific position. Kneel

down with the tops of your feet flat on the floor. Sit your

buttocks on your feet. Lean your head forward until it comes to

rest on the floor. Relax your arms back by your sides. This is

called the pose of the child in yoga.

  

Just relax and breathe deeply and fully in this position. If your

back is tight, you will feel your muscles stretching as you inhale

and exhale. Over time your muscles will loosen, your breathing

will become easier and the movement of your spine will increase

with each breath. You can stay breathing like this in this

position for five minutes or more. If you want to you can also

practice Breathing Exercise Three: ‘Developing Skill with the

Breathing Muscles’ in this position.