What is qigong meditation? How to meditate qigong for beginners

As one of the ancient healing methods handed down by the Chinese, qigong meditation (pronounced in Chinese as “chee-gong)” is said to have the power to cure many ailments such as heart disease and diabetes. sugar, joint pain, etc.

Let Tnhelearning.edu.vn answer questions about qigong meditation concepts, classification, benefits and meditation techniques for beginners with this article!

What is qigong meditation?

Qigong meditation is one of the ancient Chinese methods of healing or training the body, through the process of performing gentle movements, meditation and breathing.

Qigong meditation method

According to the traditional concept of health of the Chinese people, the decline in the energy source in the 12 meridians flowing in the human body is the main cause of a person’s poor health and disease.

Therefore, the method of qigong meditation appears to help practitioners nourish the life force and energy of the natural world and surrounding things and then transmit it into the body, thereby improving physical and mental health. .

In China, qigong is a popular bodybuilding exercise that is applied by many people, especially adults, the elderly to exercise, and even has many applications in martial arts. However, the benefits of qigong meditation are still being studied by experts, and specific conclusions are still limited.

Types of qigong meditation

Types of qigong meditation

Traditional Chinese medicine divides qigong meditation into two main categories, including:

• Active (dynamic) qigong – also known as dongco , is a type of qigong that uses gentle, slow but purposeful movements, controls and regulates the breath to raise yang energy – the energy associated with related to positivity, youth and vitality, creating conditions for internal blockages to be cleared, exercise flexibility and flexibility of the extremities.

Dynamic Qigong is considered an exercise with the same characteristics of posture control, focusing on concentration, relaxation, and visualization.

Active Qigong and Passive Qigong

• Passive qigong is a type of qigong that is practiced through mental concentration, quiet breathing from capturing yin energy – the energy source of calm, tranquility and gentleness.

Passive qigong mainly takes place in the practitioner’s mind, controlling and regulating qi energy circulating to every corner of the body . This form of practice is similar to the traditional meditation process.

Besides the two main types, qigong meditation is also divided into internally practiced qigong – self-practice and externally practiced qigong – with the help of a therapist.

Benefits of qigong meditation

Reduce the risk of chronic disease

Reduce the risk of chronic disease

Practicing qigong meditation through meditation helps to regulate breathing and gentle body movements, improving physical health. Having a healthy body inside and out is the most important premise to reduce the risk of chronic diseases such as type 2 diabetes or cardiovascular disease,…

Further research to make qigong meditation a standard treatment is still underway by experts.

Improve the ability to concentrate

Concentration is a very important and essential skill for everyone’s life. The loss of focus will turn your daily life and work activities upside down.

Practicing qigong meditation is one of the most effective methods to improve concentration, helping you self-regulate your thoughts and emotions, avoiding them affecting your attention when working, living and working. active.

Improve balance, reduce the risk of falling

Improve balance, reduce the risk of falling

According to a study conducted in 2020, 95 adults aged 51-96 who participated in qigong meditation practice, those who persisted in practicing continuously for 12 weeks had a significant improvement in their balance scores along with gait while walking.

In young adults, a randomized study of 30 young people between the ages of 18 and 25 showed a 16.3% increase in stability score after they participated in 8 weeks of continuous qigong meditation practice.

The above studies have partly proved that performing slow, rhythmic, controlled movements will increase the ability to feel the body in living space, thereby increasing the ability to keep balance and limit risk of falling.

Reduce stress, psychological problems

Meditation is an integral part of qigong meditation practice. Controlling your breath, practicing calmness, and perseverance is an important factor in helping you control negative thoughts, reduce anxiety and stress, and gain peace of mind.

Once the mind is intelligent, not burdened by psychological problems, the quality of life is also enhanced.

Reduce stress, psychological problems

Qigong meditation technique

Techniques for active qigong (active qigong)

Techniques for active qigong (active qigong)

Active qigong is practiced mainly through the continuous performance of slow, gentle movements to keep the body’s qi circulating evenly throughout all the meridians.

The best approach for beginners is to practice through online video tutorials or take classes under expert guidance.

The most ideal condition for learning active qigong meditation techniques is group practice, which will help promote connection and improve practice efficiency.

Passive qigong meditation technique

Passive qigong meditation technique

Practicing passive qigong meditation techniques are mostly similar to traditional meditation methods, but two main techniques are divided specifically, including: mental focus and visualization.

Mental concentration is done with sitting upright, eyes closed, diaphragmatic breathing (abdominal breathing), maintaining a relaxed posture for at least 10 minutes, focusing the mind on the orbit. own breath.

Visualization is a technique similar to mental focus, but with the addition of imagination. Visualization is done by closing your eyes and imagining joy, happiness, or peace of mind. These images have the effect of creating a positive energy spread within the body.

Mental focus and visualization

Besides, visualization can also be done by imagining the flow of positive energy spreading to each organ of the body, especially those in need of healing.

You can also participate in classes or study suttas and visualizations to improve the effectiveness of your practice. The key to any technique is that the value and effectiveness lies in cultivating patience and enjoying the method.

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Source: Vinmec International General Hospital

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