Qi (also known as "Chi" and pronounced "ci" in Italian) is a concept that derives from Chinese medicine. Qi is vital energy, believed to be present in every object and in every person of this world. Many people want to focus on their Qi because they believe it helps them improve their health and well-being. Learning to focus on your Qi means embarking on a journey that will never end.
Steps
Part 1 of 3: Focus on Qi Through Movement
Step 1. Practice Tai Chi
It is a discipline that can help you focus on your Qi. Tai Chi is a moderate intensity practice, which favors concentration on Qi using different movements and breathing techniques. It is also believed to help reduce stress as well as cure many diseases.
Step 2. Look for a Tai Chi class
There are also tons of videos available on the web. Perform a simple search using the keywords "Tai Chi video" on your favorite browser. Note that if you have never practiced Tai Chi before, it may be best to learn the basics from an experienced teacher. Check with your city's gyms and yoga centers to find out if there are any Tai Chi classes scheduled.
Step 3. Try the basic movements
If you're not sure you might like them, or if you are intimidated by the idea of reproducing them in a class, you can try practicing some basic moves at home.
- Start by placing your feet shoulder-width apart. This position will help you keep your body weight centered. While practicing Tai Chi, you must keep in mind that it is very important to balance the weight on both feet, always keeping them shoulder-width apart when on the floor.
- Keep your knees slightly bent, but don't lock them. Try to position yourself as if you were going to sit on a chair, thus keeping your leg muscles very active.
- The spine should be straight but relaxed at the same time. Imagine that each vertebra is floating on top of the one below.
- The tongue should gently touch the palate. This position is believed to create a connection between the channels through which Qi flows, thereby connecting the whole body.
- Make a mental connection. Use thought to mentally connect your wrists and ankles, elbows and knees, shoulders with hips.
- Become aware of your breathing. Breathe in and out in a normal, relaxed way. Watch the air go in and out of the body, expanding and contracting the lungs. If you can, do diaphragmatic breathing.
Step 4. During the practice, strive to stay in the present
Being aware of the present moment you are experiencing (rather than being distracted by worries and thoughts about the past and the future) plays a significant role in Eastern philosophy. When practicing Tai Chi (but also in daily life), you should try to stay aware and focused on the present moment. In the case of Tai Chi, you will have to make an effort to notice the physical and emotional sensations you feel during the exercise.
It is normal for the mind to become distracted; in those moments all you have to do is notice the extraneous thoughts that cross it, trying not to judge them and not to indulge them. The goal is to bring your mind back to the sensations and feelings you are experiencing in the present
Step 5. Keep practicing
Tai Chi (and in general the development of Qi) is based on the idea that life is a journey in which, if you really want to learn how to use this discipline to focus on Qi, it is necessary to practice constantly. Practicing Tai Chi daily for a month could give you multiple benefits, but the positive effects will increase by exercising a few times a week for many years.
Part 2 of 3: Control Qi with Breathing Exercises
Step 1. Stay aware as you perform these breathing exercises
Being "aware" means making a light effort to stay in the present moment, whatever one is doing. In reference to breathing techniques, it means trying to focus exclusively on the exercise in progress. As you inhale and exhale, observe the sensations caused by the air entering and exiting the body.
Most likely, your mind will tend to be distracted by other thoughts and concerns, relating to the past and the future; on those occasions, just try your best to bring her back into the present moment, without getting angry with yourself
Step 2. Find a comfortable position
Each person feels comfortable in their own way. If you feel comfortable sitting on the floor with your legs crossed, do so. If you want to lie down or stand, don't be afraid to make a mistake. The important thing is to wear comfortable clothes and also have good posture.
- Inhale through the nose. Do this as usual, without trying to breathe more deeply or superficially.
- Breathe out slowly. Instead of blowing the air out of your nose, slowly exhale through your mouth, emptying your lungs as much as possible.
- Inhale through the nose. You will most likely feel a very refreshing sensation as there was no more air in your lungs. However, try to breathe normally, rather than taking a very deep breath.
- Repeat the process, inhaling through the nose and then exhaling through the mouth. Continue for the desired number of times. This exercise will help you feel more alert and refreshed. In some cases you may feel a slight feeling of lightheadedness, if so, pause or slow the pace of exhalation.
Step 3. Perform diaphragmatic breathing
Eastern medicine states that breathing with the diaphragm rather than the chest is far more beneficial.
- Lie on your back. Note that once you have mastered the methodology, you will be able to perform the exercise in any position: sitting, lying down or standing. Starting in a lying position allows you to better understand the sensations you should be experiencing.
- Place one hand on the lower abdomen, just below the navel; keep it flat and wide open, then start taking a few regular breaths to relax.
- Inhale deeply, then exhale vigorously. The goal is to try to move your hand up and down while breathing. The hips and back should remain stationary. Repeat the exercise until you can move your hand using only your breath.
Step 4. Try square breathing
It might seem like a bizarre concept, but it will allow you to learn more about Qi. What you need to do is divide the inhalation and exhalation into 4 parts.
- First, sit in a quiet place, assuming a relaxed position. If you choose to sit, be sure to keep your back straight.
- Take a few breaths to relax. A diaphragmatic breathing would be preferable, but if you haven't learned how to do it yet, simply take a few normal breaths to enter a state of relaxation.
- Set a duration for your breaths. 5 seconds for inhalation and 5 seconds for exhalation are a good place to start. If necessary, you can add or subtract seconds of your choice.
- Inhale for the set amount of time (for example 5 seconds), then hold your breath for 5 seconds (in this phase be careful not to stiffen your body). At this point, exhale slowly for 5 seconds, then hold your breath again for another 5.
- Continue keeping your concentration on square breathing. The resulting sensation is Qi.
Part 3 of 3: Focusing on Qi Through Meditation
Step 1. Search for videos or apps
If you've never tried to meditate before, you can use one of the many videos or apps available for your computer or smartphone to guide you through a meditation session.
If you have decided to let yourself be guided by a video, experiment with different proposals to identify the one you prefer in terms of length, directions and content. It will not be necessary to listen to the full session to understand if it is suitable for your needs. Remember that lessons aimed at beginners are usually short in duration and include a lot of verbal cues
Step 2. Stop eating at least half an hour before meditating
When you have a full stomach, you tend to feel sleepy and heavy. While meditating, it is important to be alert, albeit relaxed.
Step 3. Find a quiet place to meditate
The advice is to choose a place as quiet as possible.
If you wish, you can listen to some music to help you focus during meditation. In this case, make sure that it is suitable music for the exercises to control the IQ, you can perform a targeted search on the web, for example on YouTube. Use the keywords "Qi Meditation Music" (also try "Chi Meditation Music")
Step 4. Sit in a comfortable position
If possible, cross-legged on the floor; if the flexibility of your body does not allow it, you can sit on a chair, keeping your back straight and the soles of your feet completely against the floor.
Step 5. Gently place your hands on your lap
Turn your palms up, while your hands can rest on their respective legs or overlap one another, just below the navel. In this second case, the left hand will have to gently rest on the right, with the thumbs lightly touching each other.
Step 6. Keep your spine straight
It may be tiring at first, but still try not to lean forward. With practice, you will be able to keep your back straight without difficulty.
Although it is important to keep the spine straight, the body should not be in tension, so try to maintain a correct but relaxed posture
Step 7. Relax your gaze
You can choose to keep your eyes open or close them gently. In both cases, start by looking forward, but without focusing on a particular point.
Step 8. Become aware of your physical and mental sensations
Notice how your body feels while in contact with the floor or chair, take note of the thoughts and emotions you are experiencing at that precise moment.
Step 9. Become aware of your breathing
Notice its rhythm, the sensations you feel when you inhale through your nose (for example, the air may be cold or one nostril freer than the other), or as you exhale (you may notice that the air is warmer and detect that it comes out slowly or vigorously).
As you breathe in, imagine putting positive energy into your body. As you exhale, imagine instead of expelling toxins and negativity
Step 10. Meditate daily
Meditation should be practiced every day, but do not be afraid if for practical reasons you find yourself forced to meditate only for a few minutes; it is much better to meditate daily for 10 minutes than for 30 or 40 minutes once a week.
Advice
- Whatever method you use to control your IQ, try to be as consistent as possible. If your intentions are serious, you will embark on a journey that will last a lifetime.
- To get the best possible results, combine two or three of the methods described.
- There are many types of meditation, the one described in this article is Buddhist meditation. Alternatively, you can choose to practice mindfulness, loving-kindness, transcendental meditation, etc.
Warnings
- While practicing the techniques described in the article, be patient with yourself. For many it will prove to be a complex challenge, especially initially. Remember that to get tangible results it is essential to practice regularly and constantly, only experience will allow you to begin to control your Qi.
- If you are pregnant, elderly or have any medical condition that affects your muscles or joints, consult your doctor before attempting Tai Chi. In general, it is safe and suitable for anyone, but some movements could cause discomfort, so it is important to consult your doctor first.
