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Granskad för vetenskaplig korrekthet av: Dr. Mona Bungum
Senast granskad: mars 2025
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tar 3 minuter att fylla i00:00:00 I wanted to share a few, actually two qigong practices that help you to feel more centered, to feel more grounded, but also it kind of alleviates stress instantly. It's one of the most powerful techniques I've encountered, so I'm really excited to share it with you. Qi is basically the life force that the Chinese medicine is referring to, or shiatsu as well. and that is the energy that you work with during a qigong practice or a tai chi practice and that is the energy that you work with during a qigong practice or a tai chi practice the source of that energy is in our lower lower abdomen and that's also where we're going to actually do the exercise from or the visualization technique from um yeah there are going to be two techniques that i'm going to share um but before that i just want to like invite you to get
00:00:57 comfortable to close your eyes and become present in this moment notice your breath comfortable to close your eyes and become present in this moment notice your breath where is it resting in your chest your abdomen feel the air passing through your nostrils with every inhale you sink in a little bit more deeper into your body put your hands on your lower with every inhale you sink in a little bit more deeper into your body put your hands on your lower abdomen and keep breathing for a few more cycles and with every inhale invite yourself into that abdomen and keep breathing for a few more cycles and with every inhale invite yourself into that space under your hands notice yourself becoming more and more present more and more aware
00:02:13 space under your hands notice yourself becoming more and more present more and more aware and now start visualizing a golden ball of energy circulating under your hands in your lower abdomen and the circulating golden ball is directed in a clockwise motion in your lower abdomen and the circulating golden ball is directed in a clockwise motion maybe you're starting to feel a little bit of warmth under your hands into your lower abdomen maybe you feel tingling sensation in your hands no matter what the sensation is just observe if maybe you feel tingling sensation in your hands no matter what the sensation is just observe if you feel any anything under your hands keep breathing in your own natural rhythm it will
00:03:44 naturally slow down step by step if you keep visualizing and keep focusing on that ball that golden ball of light circulating in clockwise motion under your hands and now slowly start that golden ball of light circulating in clockwise motion under your hands and now slowly start lifting your hands away or like moving them away from your abdomen and keep that energy that ball of energy that are circulating going important is that as you're lifting your hands away from your abdomen your belly that you keep that you're lifting your hands away from your abdomen your belly that you keep that connection between your hands the points the center point of your hands and your
00:04:38 abdomen and that golden ball of light is becoming bigger and bigger expanding with every breath try to move your hands a little bit back to your abdomen and see if you feel any like super try to move your hands a little bit back to your abdomen and see if you feel any like super subtle resistance when you're moving it closer because of that energetic ball that is in between your abdomen and your hands and just keep expanding after after you're connected with that bowl of energy for a moment and if it's hard for you in this moment to feel anything bowl of energy for a moment and if it's hard for you in this moment to feel anything don't worry like this practice becomes easier and easier the more you do it and you can also
00:05:46 bring your hands a little bit back to your belly if you feel you're losing the connection the most important thing is that you keep that connection going and if you have trouble with the most important thing is that you keep that connection going and if you have trouble with feeling anything, any sensation in your hand or any sensation in your abdomen, then just visualize this golden string that comes out of your left arm into your left hand, goes through the air, visualize it entering your right hand all the way into your right arm, goes through the air, visualize it entering your right hand all the way into your right arm, all the way into the center of your abdomen and making the circle complete.
00:06:44 Just visualize this golden string moving in clockwise motion through your arms, your hands, into your abdomen. And once you feel then a little bit more through that golden string of energy, And once you feel then a little bit more through that golden string of energy, And once you feel then a little bit more through that golden string of energy, which is filling the center within that circle
00:07:48 with Qi, with life force, with prana, then you can start expanding again if you feel like it. On the next exhale, you're coming back, putting your hands on your abdomen, on your womb space. Breathe into that space one more time. Then the next one is pretty simple. And I feel that it's the quickest reset you can have throughout the day. even if you're transitioning from work to personal life or vice versa or like any challenging conversation or challenging task that you have engaged with try to do this practice
00:08:57 challenging conversation or challenging task that you have engaged with try to do this practice so you start to inhale and on exhale you're bringing the energy down in front of your body moving the energy down on an inhale you're lifting up and on exhale you're coming down moving the energy down on an inhale you're lifting up and on exhale you're coming down in front of your body notice automatically your hands will want to come up and come down on exhale in front of your body notice automatically your hands will want to come up and come down on exhale you can practice this as long as you want even for me like after doing this three times i feel you can practice this as long as you want even for me like after doing this three times i feel
00:10:51 like a huge shift i'm curious to hear how your experience is please let me know but for me this is one of the most effective practices to really bring the energy back to myself especially when i is one of the most effective practices to really bring the energy back to myself especially when i had like a long day engaging with clients for example or being with family and i want to bring the energy back to myself this one is like almost immediately doing doing its job so yeah i'm excited to hear more from your experiences. Have a beautiful evening or day and see you soon.
