MOD102 – Meditation – Qi Gong

Definition:

Qi Gong, also spelled as Qigong or Chi Kung, is an ancient Chinese practice that involves coordinated body movements, breath control, and mental focus to cultivate and balance the body’s vital energy (Qi) for health, vitality, and spiritual growth. It is a holistic system that integrates physical postures, breathing techniques, and meditative practices to promote overall well-being.

Explanation:

Qi Gong encompasses a wide range of exercises and techniques, including gentle movements, standing postures, breathwork, visualization, and meditation. Practitioners aim to harmonize the flow of Qi through the body’s energy channels (meridians), promote relaxation, and support overall well-being.

Key aspects of Qi Gong include:

1. Types of practice: Qi Gong can be broadly categorized into active (dynamic) and passive (still) forms. Active Qi Gong involves physical movements, while passive Qi Gong focuses on meditation and breathwork.
2. Breath control: Proper breathing techniques are central to Qi Gong practice, often emphasizing deep, diaphragmatic breathing.
3. Mental focus: Practitioners cultivate a state of mindfulness and concentration during exercises.
4. Energy cultivation: Exercises are designed to stimulate and direct the flow of Qi throughout the body.
5. Holistic health approach: Qi Gong aims to balance physical, mental, and spiritual aspects of health.
6. Adaptability: Practices can be modified to suit different fitness levels and health conditions.
7. Preventive and therapeutic applications: Qi Gong is used both for maintaining health and as a complementary therapy for various conditions.
8. Integration with Traditional Chinese Medicine: Qi Gong is often used alongside other TCM practices like acupuncture and herbal medicine.
9. Variety of styles: There are numerous Qi Gong styles and schools, each with its own specific techniques and focus.
10. Regular practice: Consistent, daily practice is often emphasized for optimal benefits.

Qi Gong is valued for its potential to reduce stress, improve flexibility and balance, enhance immune function, and promote overall well-being. While more research is needed to fully understand its effects, many practitioners report improved health and quality of life through regular Qi Gong practice.

Evidence to Efficacy:

There is growing evidence demonstrating the efficacy of Qi Gong for improving various aspects of health and wellbeing:

Cardiovascular health: A systematic review published in the Cochrane Database of Systematic Reviews examined the effects of Qi Gong on cardiovascular health. The review found that Qi Gong showed potential benefits for reducing blood pressure and improving other cardiovascular risk factors.

Balance and fall prevention: Research has consistently shown that Qi Gong can improve balance and prevent falls, which is particularly important for older adults. A study from the University of Southampton found that Qi Gong practice was associated with improved balance and reduced fall risk in elderly participants.

Stress reduction: Studies have found that Qi Gong can significantly reduce stress and anxiety levels. A systematic review published in the British Journal of Sports Medicine concluded that Qi Gong could be considered an effective complementary approach for stress management.

Immune function: Research from the University of Exeter suggests that regular Qi Gong practice may enhance immune function. The study found that Qi Gong practitioners had higher levels of certain immune markers compared to non-practitioners.

Mental wellbeing: A study conducted at the University of Nottingham found that Qi Gong practice was associated with improvements in mood, cognitive function, and overall quality of life in healthy adults.

Pain management: Research has shown that Qi Gong can be effective in managing chronic pain conditions. A study from the University of York reported that participants experienced reduced pain intensity and improved physical function after a 12-week Qi Gong programme.

Sleep quality: Studies have found that regular Qi Gong practice can improve sleep quality. Research from the University of Oxford demonstrated that Qi Gong interventions were effective in improving sleep duration and quality in individuals with insomnia.

The gentle, flowing movements of Qi Gong, combined with focused breathing and mindfulness, offer a holistic approach to health and wellbeing. As research continues to expand, we are gaining a deeper understanding of how Qi Gong can support overall health and complement other therapeutic approaches. Its non-invasive nature and generally pleasant experience for practitioners make it an attractive option for those seeking natural approaches to health and wellbeing.

Governing Body:

While there is no single regulatory body for Qi Gong instructors in the UK, several organisations provide training, certification, and oversight for Qi Gong teachers. Here are some key bodies and organisations involved:

Qigong Academy: Offers accredited teacher training programmes. Provides certification for qualified instructors. Works with trainees to develop personal practice, teaching skills, and business understanding

UK College of Qigong: Offers Qi Gong instructor courses. Provides certification for qualified instructors. Has been delivering Qigong courses for four decades

Tai Chi Centre: Offers instructor training courses and assessments for Tai Chi and Qigong practitioners. Provides certification recognised in the UK and other countries. Offers various levels of instructor certificates.

British Health Qigong Association (BHQA): Organises Health Qigong Instructor Course. Provides certification for qualified instructors. Offers different instructor levels, from Basic to Senior Instructor.

Shiatsu College: Offers Qigong Teacher Training courses. Provides certification for qualified instructors. Offers residential and non-residential training options.

Qi Gong Instructor Courses UK: Offers Qigong instructor courses. Provides certification for qualified instructors.

These organisations collectively provide the framework for training, certification, and maintaining standards in Qi Gong teaching practice in the UK. They ensure that Qi Gong instructors are well-trained, adhere to ethical guidelines, and provide safe and effective instruction to their students. Many Qi Gong teachers choose to register with one or more of these organisations to demonstrate their commitment to professional standards and ongoing development.

While these bodies are not official regulators, they play a crucial role in maintaining quality and standards within the Qi Gong teaching community in the UK.

What Good Looks Like:

In the context of Qi Gong, here’s what a good experience should look like for you:

Mindful breathing: You’ll be guided to focus on your breath, synchronising it with your movements. This will help you achieve a meditative state and improve your overall practice.

Gentle, flowing movements: You’ll perform slow, deliberate movements that are smooth and graceful. These should feel effortless and continuous, like water flowing in a stream.

Energy awareness: As you practice, you may begin to sense the flow of ‘Qi’ or internal energy within your body. This might manifest as a tingling sensation, warmth, or a feeling of fullness in your hands or other parts of your body.

Mind-body connection: You’ll notice an increasing harmony between your thoughts and physical movements. This integration is a key aspect of Qi Gong.

Relaxed focus: Throughout the session, you should feel both relaxed and alert. Your mind should be clear of distractions, focused solely on your practice.

Postural alignment: You’ll be encouraged to maintain proper posture, with your spine straight but not rigid. This alignment allows for better energy flow throughout your body.

Balance of Yin and Yang: You may experience alternating sensations of activity and stillness, reflecting the balance of Yin and Yang energies in your body.

Five Element awareness: Depending on the specific Qi Gong practice, you might engage with exercises related to the Five Elements (Wood, Fire, Earth, Metal, Water), helping you connect with nature’s rhythms.

Cultivation of ‘Dan Tian’: You’ll likely focus on your lower abdomen, known as the ‘Dan Tian’, as you practice. This area is considered the body’s energy centre in Qi Gong.

Sense of calm: By the end of the session, you should feel a deep sense of relaxation and mental clarity. The practice should leave you feeling refreshed, centred, and energised.

Remember, a truly good Qi Gong experience is one where you feel physically engaged, mentally focused, and energetically balanced. The practice should challenge you gently while also providing a sense of inner peace and vitality.

What to Ask a Practitioner:

Here are some key questions to help you choose an exceptional Qi Gong practitioner, along with desired answers:

How do you tailor Qi Gong practices to individual students’ needs and energy levels?

Desired answer: Look for a practitioner who emphasises personalisation, mentioning how they assess each student’s energy state, physical condition, and specific goals. They should discuss adapting exercises, offering modifications, and creating customised practice plans.

Can you describe your approach to teaching the internal aspects of Qi Gong, such as energy cultivation and mindfulness?

Desired answer: An exceptional practitioner should articulate a clear philosophy that balances physical movements with internal cultivation. They might mention incorporating meditation, visualisation techniques, or Taoist philosophy to enhance the practice.

How do you help students develop sensitivity to qi and internal energy movements?

Desired answer: Look for a practitioner who emphasises developing proprioception, body awareness, and sensitivity to subtle energy flows. They might mention specific exercises or techniques to cultivate these skills.

Can you explain your approach to integrating breath work with movement in Qi Gong?

Desired answer: An exceptional practitioner should be able to explain the importance of coordinating breath with movement, discussing different breathing techniques and how they relate to specific Qi Gong exercises.

How do you address and work with any emotional or energetic blockages that may arise during practice?

Desired answer: Look for a practitioner who acknowledges the emotional aspects of Qi Gong practice and has strategies to help students process and release emotional or energetic blockages safely.

Remember, an exceptional Qi Gong practitioner should make you feel supported, challenged appropriately, and inspired to deepen your practice.

Resources for self-study:

• The Way of Qigong by Kenneth S. Cohen
• The Root of Chinese Qigong by Dr. Yang, Jwing-Ming
• National Qigong Association
• Qi Journal
• Qigong Empowerment by Master Shou-Yu Liang and Wen-Ching Wu

These resources can provide a solid foundation for understanding Qi Gong principles and practices, complementing in-person instruction.

Related Therapies:

Tai Chi (MOD157): A Chinese martial art practiced for both defence training and health benefits, including stress reduction and improved balance.

Herbal Medicine (MOD067): The use of plant-based remedies to treat various health conditions. Herbal medicine can complement flower essence therapy by addressing physical symptoms alongside emotional imbalances.

Yoga (MOD182): A physical and spiritual practice that combines postures, breath control, and meditation. Yoga can complement Reiki by promoting physical flexibility and mental clarity, enhancing overall well-being.

Acupuncture (MOD007): A traditional Chinese medicine practice that involves inserting thin needles into specific points on the body to balance energy flow (Qi) and promote healing. Acupuncture can complement Reiki by addressing energetic blockages.

Traditional Chinese Medicine (MOD167): An ancient medical system that includes various forms of herbal medicine, acupuncture, massage, exercise, and dietary therapy.

Meditation (MOD099): A practice that focuses on calming the mind and enhancing awareness. Meditation can deepen the relaxation experienced during Reiki sessions and help individuals connect more profoundly with their inner selves.