Song Jing Gui Yuan Gong (Relaxation, Tranquility, Returning to the Origin Exercise)

Wudang Qigong Meditation Method, designed to help relax the body and mind, relieve stress, promote the flow of Qi and blood, thereby achieving harmony and health of body and mind. This method integrates the core concepts of Wudang Qigong (such as Relaxation-Tranquility-Naturalness, Focusing the Mind on the Dantian, Qi Circulating through the Microcosmic Orbit) and the basic elements of meditation (concentration, awareness), emphasizing safety, ease of learning, and effectiveness.

Exercise Name: Song Jing Gui Yuan Gong (Relaxation, Tranquility, Returning to the Origin Exercise)

Core Concepts:

·       松 (Song - Relaxation): Relax the body; muscles are not stiff.

·       静 (Jing - Tranquility): Calm the spirit; distracting thoughts gradually dissipate.

·       归元 (Gui Yuan - Returning to the Origin): Focus the mind on the Dantian (core of life energy), guide Qi back to its source, nourishing the whole body.

·       自然 (Zi Ran - Naturalness): Do not force, do not be deliberate; let breath, movement, and intention all follow naturally.

Target Audience: The general public. No prior experience required. Especially suitable for those experiencing high stress, mental tension, easy fatigue, or seeking physical and mental relaxation.

Preparation Before Practice:

1.     Environment: Choose a quiet place with good air circulation, suitable temperature, and where you won't be easily disturbed. Indoors or outdoors is fine.

2.     Clothing: Wear loose, comfortable, breathable clothing. Remove watches, glasses, belts, or other constrictive items.

3.     Time: Recommended in the early morning (when Yang energy rises) or before sleep (to calm the spirit and aid sleep). Can also be practiced during lunch breaks or when feeling tired. Avoid practicing within one hour after meals.

4.     Posture:

o   Sitting (Recommended): Sit on the front third of a sturdy chair. Feet flat on the floor, shoulder-width apart, knees at approximately 90 degrees. Spine naturally upright (not stiff), head centered, neck straight, chin slightly tucked. Hands rest naturally on thighs (palms facing up or down, whichever feels comfortable). Alternatively, sit cross-legged (simple cross-legged position is fine), a soft cushion under the buttocks can be used to keep knees lower than the hips.

o   Standing: Stand naturally (Wuji Stance). Feet parallel, shoulder-width apart, knees slightly bent (as if straight but not locked), weight slightly centered on the soles. Relax the hips, tuck the coccyx (feeling a slight contraction in the buttocks), chest slightly hollowed, back gently extended, shoulders sunk, elbows dropped, headtop lightly lifted ("Xu Ling Ding Jin" - imagine the crown of your head being gently lifted upward by a thread). Hands can hang naturally at the sides or be held in a "holding a ball" shape in front of the lower abdomen (as if holding a balloon).

o   Lying (Special Circumstances): If physically weak or unable to sit/stand, lie flat on your back. Legs naturally straight or slightly bent. Hands rest at the sides of the body or are stacked over the lower Dantian (lower abdomen).

5.     Mindset: Let go of all thoughts and goals. Begin with an attitude of "experiencing the present moment" and "following nature." Allow thoughts to come and go without judgment or following them.

Exercise Steps:

Step One: Adjust the Body - Relax Muscles and Tendons (Approx. 1-2 minutes)

1.     Gently Close Your Eyes: Close naturally; leaving a slight gap is also fine. Avoid closing tightly, which causes tension.

2.     Scan and Relax from Head to Toes:

o   Mentally recite or guide with intention: "Scalp relax... forehead relax... brows smooth out... eyes relax... cheeks relax... corners of mouth hold a slight smile... jaw relax... neck relax..."

o   "Shoulders sink and relax... arms relax... elbows relax... wrists relax... hands and fingers completely relax..."

o   "Chest relax... back relax... abdomen relax... waist relax... hips relax..."

o   "Thighs relax... knees relax... calves relax... ankles relax... soles and toes completely relax..."

o   Repeat 2-3 times, feeling the body soften like a pool of water.

Step Two: Adjust the Breath - Abdominal Breathing (Approx. 3-5 minutes)

1.     Natural Breathing: Breathe naturally for a few breaths, feeling the air flow in and out.

2.     Transition to Abdominal Breathing:

o   Inhalation: Inhale slowly, deeply, and evenly through the nose, while consciously allowing the lower abdomen (Dantian area) to gently expand outward. Feel the breath sink into the lower abdomen. Imagine fresh, pure, vital energy (clear Qi) entering the body with the inhalation.

o   Exhalation: Exhale slowly, deeply, and evenly through the nose (or slightly parted lips), while consciously allowing the lower abdomen to gently contract inward. Feel turbid energy, fatigue, tension, and stress being expelled from the body.

o   Key Points: The breath should be fine, even, deep, and long. Do not hold the breath or force it too strongly. During inhalation, keep the chest as still as possible or with minimal movement, focusing on the rise and fall of the abdomen. The breathing rhythm should feel comfortable and not suffocating.

o   Mind Focus: Concentrate on the sensation of the breath causing the abdomen (Dantian) to rise and fall. While inhaling, visualize clear Qi nourishing the whole body. While exhaling, visualize turbid Qi being completely expelled, the body and mind becoming lighter and more relaxed.

Step Three: Adjust the Mind - Focus on the Dantian (Core Part, start with 10 mins, gradually extend)

1.     Locate the Dantian: Gently place your awareness on the Lower Dantian (about 3-4 finger-widths below the navel, deep inside the lower abdomen). Precise pinpointing isn't necessary; focus on the general area.

2.     Focus and Warm the Dantian:

o   Continue deep abdominal breathing.

o   While inhaling, imagine the clear Yang energy from heaven and earth (like warm sunlight, fresh air) gathering from all directions, entering the body through the breath, finally settling and warming the Lower Dantian. Feel a slight warmth, expansion, or a sense of fullness and stability in the Dantian area.

o   While exhaling, imagine fatigue, tension, pathogenic Qi, and distracting thoughts within the body being expelled through the pores with the exhalation, dissipating into emptiness. Feel the body becoming more transparent and light.

o   Key Points:

§  Focus Without Force ("Si Shou Fei Shou"): The intention should be light and soft, like a feather lightly touching water. Do not stare rigidly or try too hard to think about it. Know it is there and gently observe it.

§  Don't Chase Sensations: It's very normal to feel little or nothing initially! Do not deliberately pursue feelings of warmth or Qi flow. Maintain relaxation and natural breathing; sensations will arise naturally. Feeling nothing is also a good sensation, indicating deep relaxation of body and mind.

§  Dealing with Distracting Thoughts: When you notice your mind has wandered (this is inevitable), simply, gently, and without judgment, bring your attention back to the sensation of the breath and the Dantian. Each time you bring it back is an exercise in concentration.

§  Visualization Aid (Optional): Imagine a warm, golden ball of light at the Dantian. With each breath, the light ball gradually becomes brighter and warmer, spreading its warm, gentle light to all limbs and bones of the body. Wherever the light reaches, muscles relax, Qi and blood flow smoothly, and the body and mind feel joyful.

Step Four: Concluding the Exercise - Guiding Qi Back to the Origin (Very Important! Approx. 2-3 minutes)

1.     Withdraw Awareness: When deciding to end the practice (or when a timer goes off), slowly withdraw your awareness from the whole body or external focus back to the Lower Dantian. Feel all energy and spirit safely returning and storing within the Dantian, this "energy furnace."

2.     Deep Breaths: Take 3-5 breaths slightly deeper and longer than normal. While inhaling, imagine the last stream of clear Qi returning to the Dantian. While exhaling, relax completely.

3.     Rub Hands & Cover Dantian: Open your eyes (if closed). Vigorously rub your palms together quickly until they feel very warm or hot. Then, quickly cup your warm palms (one hand over the other) gently over the Lower Dantian area (lower abdomen). Close or half-close your eyes, feeling this warmth penetrate deep into the Dantian, nourishing the whole body. Hold for 30 seconds to 1 minute.

4.     Light Tapping/Massage (Optional):

o   Using loosely clenched fists or palms, start from the head and face (avoiding eyes), gently tap or massage along the neck, shoulders, outside of arms (top to bottom), inside of arms (bottom to top), chest, abdomen, lower back, buttocks, outside of thighs (top to bottom), inside of thighs (bottom to top), calves (top to bottom), tops and soles of feet.

o   Movements should be light, quick, and relaxed. The purpose is to awaken the body, promote Qi and blood circulation, and eliminate any possible sensation of Qi stagnation.

5.     Move Limbs: Slowly rotate your neck, wrists, and ankles. Gently stretch your limbs. Feel your body fully awaken.

Key Points and Precautions:

1.     Progress Gradually: Beginners should start with 10-15 minutes per session. Once adapted, gradually extend to 30-45 minutes. Consistency is more important than duration. 1-2 times per day is suitable.

2.     Natural Relaxation: Throughout the entire process, keep the body, breath, and mind in a state of "Relaxation, Tranquility, Naturalness." Avoid stiffness in any part, breath-holding, or mental forcing.

3.     Persevere Consistently: The effects of Qigong and meditation are cumulative. Practice consistently (preferably daily) to experience deep-level improvements in body and mind.

4.     Avoid Drafts: During practice and for half an hour afterward, avoid direct drafts (especially from air conditioners or fans blowing directly on you), as the pores are open and vulnerable to wind-cold.

5.     Don't Seek Quick Results: Let go of the urgent pursuit of "miraculous effects." Focus on the feeling of relaxation brought by the practice process itself; health benefits will manifest naturally.

6.     Contraindications and Discomfort:

o   Avoid practicing immediately after heavy meals, while intoxicated, or when extremely fatigued.

o   Individuals with severe heart disease, mental illness, or acute infectious diseases should practice under a doctor's guidance.

o   If you experience any strong discomfort during practice (such as palpitations, dizziness, nausea, chest tightness, etc.), stop immediately. Breathe naturally, move your body, and wait for the discomfort to subside. Shorten the duration and reduce the intensity next time. If discomfort recurs, consult a professional.