Qigong Meditation

October 6, 2012 | By | Reply More

David James Lees, Guest Writer
Waking Times

Pronounced ‘Chee Gong’, Chinese is difficult to translate directly into English so Qi roughly translated means air, breath of life or vital essence. I prefer life force, vibration or energy. Gong means work, self-discipline, achievement cultivation or mastery.

Qigong is a discipline whose practice allows us to gain control over the life force that courses throughout our bodies. It is a medical meditation that is practised by millions worldwide in some form. Chinese Taoists were early advocates of Qigong. They taught that Acupuncture, Chinese herbology and Qigong are three parts of a single entity and are as closely related as water is to steam and ice.

As well as cultivating Qi to aid your own health, through Qigong practice, Qi energy can be used to heal and help others. A person practising Qigong may appear to be sitting or standing quietly in a peaceful meditation, being aware of their body and the world around them. After a while a deep sense of well being and peace falls over the body, slowly building up so that they can move through the five stances (5 minutes in each stance) as inner strength, balance and the cultivation of Qi grows stronger.

There are numerous forms of Qigong practiced throughout the world; we practice a form known as ‘Zhan Zhuang’ (Standing Pole Qigong)

“A small movement is better than a big movement,  No movement is better than a small movement, stillness is the mother of all movements. “

This beautiful and powerful form of Qigong is one of China’s treasures and gift to the world. Check out my Zhan Zhuang on YouTube.

More information on  Zhan Zhuang Qigong

Zhan Zhuang (Pronounced ‘Jan Jong‘)  is one of the most demanding forms of exercise you can do. On the surface, it seems so simple, too simple in fact, but once you begin practising you will learn how challenging it really is. Zhan Zhuang is a way to learn to relax your mind, your muscles and even your spirit. In addition, it can help you to develop incredible internal strength and power and it can teach you unlimited lessons about yourself.

By definition, Zhan Zhuang means to stand like a tree, and it also sometimes called ‘Standing Pole’. Channel 4 ran a series called ‘Stand still, Keep Fit’ about this particular type of Qigong. It is both a Wai Dan and Nei Dan form of exercise.

Essentially, you stand still, with your legs slightly bent, and your arms in various positions. There are five stances, five minutes in each stance; initially you might only be able to hold the position for a minute or two; eventually, you should strive for the full twenty-five minutes of continual practice.

There are numerous postures that are common in this form of energy development, but I have found over many years of practice that the five stances that I teach to be generally the most beneficial. We do also look at other stances as the practice develops. One of the things you will notice as you begin practising this art is that your muscles will start to shake and maybe even briefly hurt a little. At first this can feel rather alarming, but it is important for you to try to ignore this discomfort and continue your training without lowering your trembling limbs. Work through the slight pain and shaking and within a few minutes you will discover that your secondary muscles will kick in and the exercise will seem easier. It is similar to getting your second wind when jogging.


Students also report a swaying, and/or heat in feet and/or hands; this is normal and can be the first signs of moving Qi.

Warm up with the ‘Eight Silken Brocade’ and practice every day, and you will notice a great improvement to your general health, spirit and vitality.

Zhan Zhuang is a powerful meditation used to develop internal power. Most Qigong masters use this “simple” method alone as their daily practice. It is fundamental to Qigong, as it opens the energy gates of the body and so allows the free movement of the Qi. Lessons cover the three essential areas Body posture, Energy and Internal dissolving.

Body posture

·        Your stance must be comfortable; feet are parallel and shoulder-width apart; keep your feet parallel to each other.

·        Your tailbone should point to the ground; gently straighten your spine.

·        Your head should float lightly above your neck, which is held straight.

·        Eyes shut, tongue touches roof of mouth.

·        Gently allow your chest to sink as it rounds, your chest should expand towards your navel and the sides of your ribs stay as soft as a baby’s.

·        Give your organs an internal massage.

·        Raise your spine and spread your shoulder blades.


·        Slowly observe any energy imbalances in your body, take your time.

·        Internal scanning is a feeling, NOT a visualisation exercise.

·        Let your nerves come alive, keep the mind stable.

·        The need for rapid perfection slows your progress.

Qi Dissolving

·        Ice to Water, Water to Gas (Steam).

·        Dissolve downward through the entire body.

·        Be gentle with yourself.

All safe Qi development practices are cumulative and progress slowly, developing strong links between the brain and Qi. This avoids burnout; a strong nervous system allows messages to be delivered between the brain and Qi without conscious will or effort. The development of Qi must of necessity be slow, careful and joyous.

Relaxation is without doubt the most vital element not only in the  Zhan Zhuang practice, but also in any form of Qigong training. Only when the body is relaxed will the internal organs settle, the blood flow freely and the genuine co-ordination of the muscles take place, then the control of strength be possible. One must never exert brute force, for this will create tension, obstructing the blood flow and exhausting the body.

How can one bring about such relaxation?

Many parts of the body are unnecessarily tense a great deal of the time. Such tensions are not easily got rid of therefore, one must LEARN to relax. At the start of practice, one should use the mind consciously to relax the head, then face, neck, and shoulders, soon right down to the toes. During practice one may need to re-check oneself frequently, endeavouring to release any tensions which arise.

When standing in a fixed posture one cannot be as completely relaxed as when reclining; but better, “relaxed not slack, tense but not stiff”. It may feel as if you are floating in the air, with air pressing in on all sides, the skeletal frame so perfectly aligned that it remains in position without effort, the muscles just hanging off the bones like clothes on a clothes-horse. This improves your posture.

Entering a quiet state is also a common aim for all methods of Qigong practice. In general the deeper the state of quiet, the more effective the practice will be. The ideal state of mind is completely calmed, unruffled by random thoughts and the attention clear and concentrated. Such a state is clearly linked with the relaxation of the body, each enhancing the other. Your attention becomes extremely lucid and alert, acutely sensitive to one’s environment, but undisturbed. This is the most beneficial state for nurturing your health, increasing your inner strength, an aid to the prevention of serious illness. Through practice your body and mind will become more relaxed, comfortable and stronger.


About the Author

David James Lees is a spirituality and wellness author, Traditional Chinese Medicine (TCM) practitioner, counsellor, hypnotherapist, NLP Master, and a Member of the British Acupuncture Council. David has a lifelong interest in Taoism, Taoist philosophy and Qigong, and was first taught meditation by Chinese Tibetan Buddhist monks when he was 16 years old, which helped him tackle a profound stutter. After qualifying as a TCM practitioner in the UK, David trained for a number of years as a Qigong instructor with Doctor Shen in London and Master Wan Su Jain in Beijing, and was later ordained as a Taoist Master in the sacred Wudang Mountains in China. Today, David is a trusted advisor and broadcaster on emotional health issues and alternative therapies in the UK. You can follow David on his blog: www.WuWeiWisdom.comFacebookTwitterPinterest and Soundcloud.  For the latest information on David’s therapies, classes, workshops and special events visit Peak House Practice.

This article is offered under Creative Commons license. It’s okay to republish it anywhere as long as attribution bio is included and all links remain intact.

~~ Help Waking Times to raise the vibration by sharing this article with the buttons below…

Tags: , , , , , , ,

Category: All Original Articles, Contributors, David James Lees, Ideas, Inspiration, Meditation, Mind, Resources, Self, Spirituality, Uncategorized

Leave a Reply

Must Watch Videos

NASA Brings Scientists & Theologians Together To Prepare World For Extraterrestrial Contact

NASA Brings Scientists & Theologians Together To Prepare World For Extraterrestrial Contact

Arjun Walia, Collective-Evolution
Waking Times

A couple of months ago top U.S. astronomers gathered in front of congress to let them know that extraterrestrial life exists without question. Their main argument was the size of the universe, emphasizing that there are trillions of stars out there, with one in every … More

September 26, 2014 | By | 12 Replies More
Mom Says NO to School System Intimidation

Mom Says NO to School System Intimidation

Heather Callaghan, Contributor
Waking Times

And Common Purpose, and the threat of Social Services…

This British mum smacks down the punishing culture of the public school system . She gives a chilling account of what happened when her son was given confusing commands, humiliated in front of class, brought to … More

September 26, 2014 | By | 2 Replies More
Money and the Myth of Freedom

Money and the Myth of Freedom

Gregg Prescott, M.S., In5D Guest
Waking Times

What if EVERYONE was wealthy beyond their wildest dreams and how would that affect our perceived “freedom”?

I often use an analogy of freedom as a man walking his dog.  The man is the government, you are the dog and the leash is … More

September 23, 2014 | By | 4 Replies More
6 Notoriously Misleading Food Terms Used to Trick Consumers

6 Notoriously Misleading Food Terms Used to Trick Consumers

Arjun Walia, Collective-Evolution
Waking Times

Our modern day food industry has become quite the debacle, with chemicals being sprayed all over our fruits and vegetables, to genetically modifying to processed food. As a result, the world has seen a large resistance to modern day food practices, and the resistance continues … More

September 23, 2014 | By | 1 Reply More
Mysterious Virus Spreading Across U.S. and Canada And Primarily Affecting Vaccinated Children

Mysterious Virus Spreading Across U.S. and Canada And Primarily Affecting Vaccinated Children

Dave Mihalovic, Prevent Disease
Waking Times

It’s being considered a severe respiratory virus known as EV-D68. It hits hard and fast and has already created an outbreak in Colorado, Missouri, Utah, Kansas, Illinois, Ohio, and four more states in the Midwest. It has also crossed over the Canada with confirmed … More

September 23, 2014 | By | 2 Replies More

Activism Works

Peace Through Synchronized Global Meditation

Peace Through Synchronized Global Meditation

Lance Schuttler, Personable Media
Waking Times

We live in a world today where the idea of group power is being rekindled and where it’s momentum is gathering. Humanity as a whole is remembering that it is thoughts and actions of kindness, honesty and equality for all that create positive change.… More

September 21, 2014 | By | 3 Replies More
7 Ways Cannabis Legalization Has Already Benefited Colorado

7 Ways Cannabis Legalization Has Already Benefited Colorado

Jeff Roberts, Collective-Evolution
Waking Times

January 1st 2014 saw the opening of the very first cannabis shop in Colorado as the cultivation, manufacture and sale of the controversial plant became fully legalized. Since then, the state has seen a lot of promising results.

Laura Pegram of Drugpolicy.org wrote in her … More

September 16, 2014 | By | Reply More
Sweden Recycling 99 Percent Of Garbage, Edging Closer To Zero-Waste

Sweden Recycling 99 Percent Of Garbage, Edging Closer To Zero-Waste

April McCarthy, Prevent Disease
Waking Times

There’s a revolution happening in Sweden right now. Dubbed the “recycling revolution,” the Scandinavian country now recycles 99 percent of their garbage, edging closer to a zero-waste lifestyle, nationwide.

Wouldn’t it be great if no household waste was wasted? If each and every item … More

September 4, 2014 | By | 6 Replies More
Food as Medicine: How One Hospital Is Using Organic Produce to Help Heal Patients

Food as Medicine: How One Hospital Is Using Organic Produce to Help Heal Patients

Coach Mark Smallwood, EcoWatch
Waking Times

In 431 B.C. Hippocrates said, “Let food be thy medicine and medicine be thy food”

More than 2500 years later, we are inundated with advertisements boasting the latest, greatest cure-all super drug. From a young age, we learn that it doesn’t matter how or … More

August 23, 2014 | By | 5 Replies More
As Keystone XL Dominoes Fall, Time to Arrest Tar Sands Industry

As Keystone XL Dominoes Fall, Time to Arrest Tar Sands Industry

, EcoWatch
Waking Times

We’ve got this.

Thanks to the courageous and indefatigable efforts of pipeline fighters everywhere, the tide has finally turned on Keystone XL. As it becomes increasingly clear that Keystone XL’s northern leg is not going through, it is time to set our sights … More

August 4, 2014 | By | 2 Replies More