This exercise is helpful for relaxing the nervous system, relieving everyday stress and creating a greater vitality of spirit.
1. Sit comfortably on a chair. Place your hands on your knees, one hand on top of the other.
2. Close your eyes and sit for about three minutes. On each exhale, relax the entire body, in order, one part at a time. Start with the head, relaxing the forehead, eyes, ears, now, mouth and jaw. Next relax your hands, arms, shoulders, chest, tummy and sit bones. Then relax your thighs, knees, calves, the top of your feet and, finally, the bottom of your feet.
3. Imagine that your two feet are each standing in deep wells, with warm hot springs water bubbling around them.
4. Next say the word “song” softly. Let the vibration of this word spread throughout your body and energy channels, immersing and melting you into a peaceful and comfortable state. Allow the “ong” part of the word “song” to resonate for a few seconds, like the sound of a bell ringing. Continue repeating this mantra for several minutes, until you feel fully present and relaxed.
(Reference: Qi Gong Enpowerment: A Guide to Medical, Taoist, Buddhist and Wushu Energy Cultivation, Master Shou-Yu Liang, 1997, They Way of the Dragon Publishing, Rhode Island, USA.)