Qigong exercises can be done standing, walking, lying down or sitting. For the six healing sound exercises we will sit.
How to Sit
Sit on the edge of a firm chair, well supported and comfortable. Place your feet flat on the floor, toes pointed straight forward. Keep your ankles and knees in line. Your legs should be placed hip-width apart, thighs parallel to the floor. Keep your back straight but relaxed. Keep your head erect, your nose in line with your navel. Rest your hands on your lap, palms upward. Breathe normally. This is your Rest position. You will use it to breathe and visualize during the exercise, between movements.
How to Breathe
Most Qigong exercises are done slowly to allow the mind to register the movements through out the body. Your breath should be inhaled through your nose and expand your diaphragm. Let the air and your mind go to your dantian (a point four finger widths below the navel). Do not force it, just relax and feel the breath expand this lower part of your body. Most people breathe in the top of their chest, which is a shallow breath, and not as effective as a deeper, full breath. With mindful practice, breathing to your dantian will become natural. Exhale through your mouth (this is where you will make the healing sounds). Your exhale will be longer than your inhale.
All material substances in our known universe are in constant vibration. Sound is capable of great energy, subtle movement and wonderful healing vibrations. The sounds you will be making in this exercise will be loud at first, but later they will quiet and vibrate deep within your body and mind. A sound is always executed on the outward breath. Here are the sounds and their related organs:
Lungs The hiss of a snake….HISSS
Kidneys Blowing out a candle with cheeks drawn inward
Liver Asking someone to be quiet….SHHHH
Heart Blow through open mouth (a few inches) pull cheeks inward
Spleen Blowing out a candle with cheeks puffed outward
Triple Burner Exhale through a tight smile with tip of tongue behind lower teeth
The Complete Exercise
In Qigong everything is connected and related. We will use this relationship in the six healing sounds exercise. Listed next to each organ is the relationship with other elements (we will use this information in our visualizations), the sound for that organ and the movement of the exercise. It is recommended that you do each movement three times, resting and visualizing between movements. You may do as many as you feel necessary but do them in increments of three. (Example: 3, 6, 9, 12, etc.)