Please do the exercises on this Qigong video with George Durffan. Very easy to follow.
This is a postural exercise from Eric Dalton's Myoskeletal Alignment Technique course. I find it very relaxating, so I included it in this section.
Stand with your feet shoulder width apart.Your toes should be pointing straight forward and you should move your upper body forward so that you feel more of your weight in the balls of your feet than in your heels.
Slightly bend your knees, tuck in your pelvis and engage your abs. The muscles in your low back will become relaxed. The ankles, hips, shoulder and head should form a straight line. You will feel like you are leaning forward.
Shoulders should be relaxed, not pulled back. Tuck in your chin slightly, eyes looking straight ahead. Your hands should be slightly in front of your hips.
Using the muscles under your shoulder blades reach toward the floor with your finger tips. Push the knees apart slightly and tighten the buttock muscles at the same time. Hold for 5 seconds while taking a deep breath and exhaling. Repeat 5 times. Do this daily, when you first wake up and before going to sleep.
EVERYTHING CHANGES, EXCEPT THE FACT THAT EVERYTHING CHANGES
Close your eyes and focus on the area an inch below your navel. Count slowly to 5 while inhaling through the nose. Exhale through your mouth while counting slowly to 5 and relaxing the abdomen. After a few of these breaths, pause for a count of 5 after inhaling. This acumulates more Qi(energy).
This is from the Hearth Math Institute, it's similar to Hara Breathing. Take a 5 second inhalation, On the exhalation, visualize the heart and think of a positive emotion.(love,kindness) or a loved one.
"The greatest weapon against stress is our ability to choose one thought over another." William James
This technique is from a book called How God Changes Your Brain. Yawning will relax and bring you into a state of alertness faster than any other meditation technique. It is also contagious. Yawning stimulates alertness and concentration, optimizes brain activity and metabolism, improves cognitive function, increases memory recall, enhances conciousness and introspection, lowers stress and relaxes every part of your body. Yawn throughout the day. If you yawn while you meditate or pray, it will enhance your spiritual experience.
To trigger a deep yawn fake it 5 or 6 times. Yawn 10 or 12 times to feel present, relaxes and alert.
Concentration and Repetition Ritual
SA, TA, NA, MA
The 4 sounds are sung aloud, not said, while this happens you touch your thumb to different fingers with each sound. You may use what ever words you wish. Set your intention before starting, to be calm and relaxed, have a perfect memory, etc. Repeat for 12 minutes daily. This is even more effective if you do it while walking.
Meditation is what you do when you meditate, there is no doing it right or wrong. Choose a quiet spot, sitting comfortably. Focus on your breath or sounds. If you get distracted by thoughts say the word thinking and come back to the breath. Being aware and alert, you recognize when thoughts happen. Say the word thinking and focus on the breath. Your eyes can be partly open or closed. If you get sleepy walk slowly for a few minutes.
Breathing in, I calm my body Breathing out, I smile Dwelling in the present moment, I know this is a wonderful moment. Thich Nhat Hanh
Repeat each phrase slowly, five times, allowing a slow and gentle breath for each repetition.
My arms and legs are heavy and warm. My Heartbeat is calm and regular. My breath is free and easy. My abdomen is warm. My forehead is cool. My mind is quiet and still.