Life Force energy, or Qi, can get stuck. When this happens, it changes how you feel and can even contribute to disease.Emotions, like sadness and despair, contributes to Qi becoming stagnant.This stuck energy stays stuck unless you do something to get the QI flowing. Stuck energy becomes a negative force within us. Likewise, energy that stays flowing helps us to feel good. So if thoughts of despair and sadness contribute to slowing and stopping the flow of Qi, the opposite can be said of thoughts of gratitude and thankfulness. These thoughts can help keep our Qi energy flowing.

In this video by "Action for Happiness", Dr. Martin Seligman recommends doing a "Three good things exercise" at the end of each day for a week. "You write down 3 things that went well today. Doing this changes your focus on the things that go well in your life. It breaks up depression and increases happiness" he reports.

Being grateful can help people cope with stress and can even have a beneficial effect on heart rate. This action is easy to do yet its benefits have been scientifically proven. In tests, people who tried it each night for just one week were happier and less depressed one month, three months and six months later.

Thoughts have energy. Our thoughts contribute to our sense of health and wellness.  Redirecting our thoughts towards being grateful can help keep our Qi flowing and as a result, can contribute to improved health. 

Here is the text transcript of the video.

LUNG EXERCISE
Purpose:
This exercise is to revitalize the lungs. This can help not only with breathing, it can also help with your immunity, fatigue, and skin issues you may have. It is good for those with lymphedema, smokers, or anyone with sadness or grief.
Exercise overview:

• Arms and elbows up. Elbows should be almost as high as your shoulders, if you can.
  
• Have your pointer fingers touching each thumb, like a circle “O”.
  
• Place your tongue between teeth. 
  
• Move your arms back, almost as if you are a conductor leading an orchestra. 
  
• As your arms move back, breathe in.  Push out your belly as you breathe in.
  
• Move your arms back across the chest and as you do so, exhale.  Your belly comes in.
  
• Move your arms back out and inhale, pushing out your belly, almost as if it is a billows bring air in.
  
• Slowly move your arms back and exhale.

Energy Visualization 

• Visualize vibrant energy coming into your lungs with each breath.
  
• As you exhale, visualize turbid energy moving out of your lungs. 
  

Emotion Visualization

• As you exhale, visualize any sadness, despair, guilt, or sorrow leaving your lungs with each exhale.  
• As you inhale, visualize the energy of integrity and dignity filling your lungs.

Healing Color Visualization

• As you breathe in, visualize a bright white vibrant energy filling your lungs.  T
• The color of white is the color your lungs are use as a healing color.  This color helps nourish and energize your lungs.  
• See the color being used to help your lungs heal and become strong as they take in this vibrant energy and color.
• Breathe in the white vibrant energy. 
• See and feel the vibrant energy filling your lungs.

LIVER EXERCISE
Purpose:

• This exercise is good for anger, depression and irritability. It is also good for “top of the head headaches” as well as high blood pressure. 
  

Exercise overview:

• This exercise mimics throwing a punch, thereby stimulating the expression of releasing anger, frustration, and impatience, which helps regulate the emotional state.

Tongue: 

• Place the tongue on top of palette.

Energy Visualization 

• Visualize vibrant energy coming into your liver with each breath.
  
• As you exhale, visualize turbid energy moving out of your liver. 
  
• Send out any unwanted and unneeded stagnant or hurtful energy.

Emotion Visualization

• As you exhale, visualize any anger leaving your liver with each exhale.  
  
• Exhale and visualize sending out any turbid energy of frustration being pushed out of your liver and body.
  
• As you inhale, visualize the energy of compassion filling your liver.
  
• As you inhale, visualize the energy of kindness filling your liver.
  
• As you inhale, visualize the energy of benevolence filling your liver.

Healing Color Visualization

• As you breathe in, visualize a bright vibrant green energy filling your liver.  This color is associated with healing for the liver.   
• See the green in your mind.  
• Feel the green as it connects and fills your liver with healing energy.
  

KIDNEY EXERCISE
Purpose:

• This exercise is good to help improve short-term memory and improve your overall general health. It also is good to strengthen your immunity.   It also is good to help improve your willpower and endurance.

Tongue Position

• The tongue is curled up and all the way back on the roof of the mouth at the soft palate.

Exercise overview:

• This exercise massages the kidney tissues and strengthens the kidney function. It enhances the Qi flow through all the kidney meridians. It strengthens the reproductive system.  It gently loosens the lower back.
• Pretend you are standing in water.  Scoop up the water and allow it to drop from your hand through the top of your head. The energy of water washes out any energy of fear and keeps the energy of wisdom.
• Scoop into the water of wisdom and bring it up to the top of your head, and visualize the color of blue or blue-black to cleanse the kidneys.  See the water clearing out and releasing energy of insecurity and fear.
• Bring in the energy of virtue and wisdom.
• Repeat - scoop up water, allow it to cleanse inside your body and wash away any feelings of insecurities

Energy Visualization 

• Scoop up water, see the color of dark deep blue and how this color is nourishing your kidneys as it washes through your kidneys.
  

Emotion Visualization

• As you exhale, visualize any fear leaving your kidney with each exhale.  
• As you inhale, visualize the energy of courage, decision-making, and willpower filling your kidneys.
  

Other Health Improvement Visualization

• As you inhale, visualize the energy of an improved short-term memory, improved health and 
  

Healing Color Visualization

• As you breathe in, visualize a bright dark deep dark blue filling your kidney.  This color is associated with healing energy aligned to the kidney.
  

HEART EXERCISE
Purpose:

• This exercise is good for your mental, emotional, and spiritual well being.  It is also good for improving memory, sleep, as well as  communication.
  

Exercise overview:

• In this Qigong exercise we are going to get rid of anxiety and re-nourish our heart with peace, joy, and love.  
• We are going to first push out any stagnant or turbid Qi and energy in your heart, and we will bring in vibrant energy into your heart.
• We will have our hands guide and direct the energy out to each side of our body, pushing out the turbid and pull in the clean fresh and vibrant energy into our heart.

Tongue Position:

• Place tongue behind upper teeth.
  

Energy Visualization 

• Visualize vibrant energy coming into your heart with each breath.
  
• As you exhale, visualize turbid energy moving out of your heart. 
  

Emotion Visualization

• As you exhale, visualize any anxiety or mania leaving your heart with each exhale.   
  
• As you inhale, visualize the energy of peace, love, and order filling your heart.
  

Other visualization

• Visualize improvement and strengthening your circulatory system, your heart, and tissues.
• Visualize your ability to communicate improving.
• Visualize how you can now sleep peacefully.
• Visualize your mind being able to focus and think more clearly.
• Visualize lowering of your blood pressure. 
• Visualize release of any stress and/or headaches.

Healing Color Visualization
The color used to help heal the heart is red.  If you have high blood pressure, use the color pink.    

SPLEEN EXERCISE
Purpose:

• This exercise is good for your digestion and immunity, It is also good for edema and muscles. It can help with lethargy, obsessive thinking, worry, and memory issues.
  

Exercise overview:

• Form a triangle with your fingers. Raise your arms and keep that triangle over the top of your head, palms up.  
• This is where the energy is going to come in from the heavens, into the top of your head, and go to your spleen.  
• Begin by bending the knees and exhaling as you bend your knees. Twist to the side & visualize purging turbid energy out of your spleen.
• Turn back to the front. Straighten your knees. Bend your knees and inhale as you bend your knees.
• Twist to the side and visualize you are breathing in clean vibrant healthy energy into your spleen. Twist back to center and straighten your knees.
• Bend your knees and exhale and twist to the side, visualizing getting rid of that turbid energy lodged in your spleen. Twist back to center, straighten your knees.Bend your knees and inhale as you bend your knees. Twist to the side and visualize you are breathing in clean vibrant healthy energy into your spleen.  Twist back to center.Straighten your knees.
  

Emotion Visualization

• As you exhale, visualize any worry, obsessiveness, lack of trust, or excessive thinking leaving your spleen with each exhale.  As you inhale, visualize the energy of being able to focus, having trust, having dignity filling your spleen.
  

Other Visualizations

• Visualize the energy also strengthening your muscles and limbs.  Visualize this energy that helping you balance your left & right brain function.
  

Healing Color Visualization

• As you breathe in, visualize a bright vibrant yellow energy filling your spleen.  This color is associated with healing for the spleen.   

CLOSING - PULLING DOWN HEAVEN

• Close the exercise by pulling heavenly Qi and energy into  your body.

Sound is a tool used in Qigong. It is used in Qigong medical treatments, Qigong meditations, and Qigong exercises. Sound is used to help cleanse and purify the body via the exchange of old Qi for new Qi. Sound vibrates the organ which serves the dual purpose of bringing Qi to that organ and moving stuck and stagnant Qi from that organ.

Dr. Suzanne B Friedman, from her book, “Heal Yourself with Qigong,” shares how you can do a Qigong sound exercise:

1. Stand in the Wuji Position
2. Begin with a Pulling Down Heaven 
3. Raise arms above head with elbows slightly bent
4. Bend elbows until hands are on either side of the head, with palms facing forward and tilting slightly towards the sky
5. Inhale Qi in the form of white light to the lungs and skin
6. Exhale the “shhhhhh” sound while visualizing turbid Qi and grief leaving via the mouth and palms
7. Repeat 6-24 times
8. End with Pulling Down Heavens

To find out which sound you may need, check out the blog article, "Sounds for Different Organs."

Contraindications:
You should NOT do Qigong sound exercises if you are pregnant.

We have some exercise videos and have also placed them on YouTube!

• Introduction to Qigong Exercises
  
• Qigong Warm Up Exercises
  
• How to Get into the Wuji Position
  
• Nourishing your organs

Check them out!

In Chinese Medicine, the heart is considered the emperor of the body.  The emperor needs peace and order in its kingdom and so governs the bodily functions with routine, like a clock, providing consistent order to its kingdom. The heart is what houses the Five Spirits, known as the Shen.  The emotion of peace, order, and love is bestowed and shared from the heart to every cell and organ in its kingdom.

The heart has direct communication with the brain. There is a hormonal link between the mind and the heart, helping to support mental and emotional clarity. This process and connection with the brain helps to organize mental concepts and the capacity to judge.  Our bodies crave order and our minds crave peace.

There is a connection between the body’s internal organs and the emotions.  For example, when a person is in emotional energetic balance, a person is usually open-minded, peaceful, and trustful.  But when a person is out of emotional balance, a person can exhibit signs of being confused, doubtful, and greedy.  It is those emotions which can affect and interfere with the hearts Qi and its flow.  

If you are experiencing palpitations, arrhythmias, high blood pressure, and insomnia or sleep disturbances, there are some Qigong Heart exercises which can help improve your heart and circulation.

Qigong Heart Exercises
With all Qigong exercises, you will need to place your emphasis on the connection of your mind, breath, and imagination.  
Start with a

1. warm up and get the energy moving (such as a Pulling Down Heaven), then
   
2. do an exercise to purge (clean out the turbid energy), and then
   
3. do an exercise to tonify (add in clean and vibrant new energy).

Here is a heart exercise to help you move and purge stagnant Qi in the heart and blood vessels:

Purging  Exercise for the Heart - Using the Healing Sound of “HA”
(From the book "Medical Qigong Exercise Prescriptions" by Dr. Suzanne Friedman)
This gentle Qigong exercise uses sound to relieve anxiety from the heart, to expel heat from the body, and to improve circulation.  You should not do this exercise if you have any of the following:

• Broken or fractured bones
• Acute stage of illness
• Pregnancy

This Qigong sound exercise prescription was developed by Dr. Suzanne B Friedman who recommends using a rising tone if you need the Qi to ascend. You should use a descending tone if you need the Qi to descend. But if you don’t know, then use a straight monotone with this purging exercise for the heart.

1. Begin with Pulling Down Heavens (see Exercise Video)
2. Raise arms above head with elbows slightly bent.
3. Palms face forward and tilt slightly toward the sky
4. Inhale and connect your intention to your heart.
5. Visualize Qi in the form of white light entering your heart as you inhale.
6. Exhale and make the “Ha” sound, visualizing dark turbid Qi, heat, and anxiety exiting via your mouth and palms of your hands.
7. Slowly move your hands and arms down while exhaling, continuing to make the “Ha” sound.
8. Imagine your palms are like magnets, pulling the heat or anxiety out of your chest.
9. When you are ready, inhale while you raise your arms high above your head with palms again facing forward.
10. Exhale, making the “Ha” sound while you slowly move your hands down the front and side of your body until you have exhaled all your breath out with the “Ha” sound.
11. Repeat 6-12 times
12. End with Pulling Down Heavens.

Place your emphasis on the connection of your mind, breath, imagination, and sound in this exercise. Feel enveloped in the sound, vibration and energy.

Tonifying Exercise for the Heart
(From the book "Medical Qigong Exercise Prescriptions" by Dr. Suzanne Friedman)
This exercise massages the hearts tissues and nerves, strengthening the heart Qi.  This exercise also can help to regulate the flow of Qi and blood to and from the heart.  In addition, it can strengthen the circulatory system.  You can do this exercise lying down, sitting up, or standing.

1. Begin by breathing deeply. Relax the mind and visualize your body melting into the ground when you exhale.
2. Place one palm on top of the other hand and hold both hands over the heart
3. Massage in 12 circular rotations clockwise (to the left).  Your hands do not need to touch your body as they circle.
4. Focus the minds intention on the heart, visualizing the energy of the heart circulating and flowing along the movement of your hands.
5. Massage in 12 circular rotation counterclockwise (to the right) around the heart area. Your hands do not need to touch your body as they circle.
6. Focus the minds intention on the heart, visualizing the energy of the heart circulating and flowing along the movement of your hands.
7. Keep your hands on top of the other and keep your hands held above your heart.
8. Concentrate the mind and focus your intention on the heart area and heart organ.
9. Inhale, and as you inhale, visualize how you are breathing energy into your heart.
10. Exhale and imagine healing light radiating out of your heart.
11. Inhale again, and visualize light energy feeding and nourishing your heart with each breath you take in.
12. Exhale, and visualize the energy of light flowing out of your heart and filling up your abdomen, your extremities, flowing like water and nourishing your entire body.
13. Repeat for 12 inhalations and exhalations.
14. End with a Pulling Down Heaven (if you are standing or sitting).

You can perform this exercise up to three times a day.

This exercise comes from the Qigong Master, Dr. Suzanne Friedman's “Medical Qigong Exercise Prescriptions” 

1. Begin in the Wuji posture with eyes slightly open.
   
2. Breathe using your abdominal breathing.  Inhale and exhale through your nose.
   
3. Inhale and raise arms out to the sides with palms facing downward.
   
4. Absorb the energy from the earth into your body through the palms of your hands.
   
5. At shoulder height, turn the palms up and absorb Qi from the heavens (universal energy) into the body as your hands continue to rise overhead.
   
6. Exhale and begin descending the palms down the front of the body with right and left hand fingertips pointing at each other. Palms face down and direct the Qi flow down the entire front of the body and deep into the earth. 
   
7. Inhale and begin sequence again.  The second time through, the energy is directed down the back of the body from the back of the head down into the earth.
   
8. The third time through, the energy penetrates the crown point at the top of the head and passes through the entire inside of the body and deep into the earth.
   
9. As a stand alone exercise, practice 36 sets. 
   
10. Visualize the gathering of Qi on the inhale and the lowering of Qi on the exhale.
    
11. When sending the energy down the front and back of the body, feel each muscle relaxing as the energy passes it.
    
12. When pulling energy through the center of the body, imagine it coating, cleansing, and soothing all internal organs.
    
13. To end the exercise, relax the whole body and return to the Wuji posture.
    
14. Imagine a thick healing mist within and around the body. 

This information comes from Dr. Suzanne Friedman's book, Medical Qigong Exercise Prescriptions.

1. Stand with the feet flat
   
2. Bend the knees
3. Relax the hips
4. Close the anal sphincter
5. Relax the waist
6. Tuck in the chest and relax the upper limbs
7. Suspend the head and tuck in the chin
8. Close the eyes if you desire inner vision
9. Touch the tongue to the upper palate.

Here is a video on YouTube showing you the Wuji stance.

This is one of my favorite Qigong exercises.  I call it "Nourish Your Organs" because that is what it does.  It helps you stay healthy.  The exercise helps you push out energy stagnation that can lead to disease and then has you bring in revitalizing Qi to help nourish those vital organs.  Each exercise is a smooth, flowing movement of pushing out the stagnant Qi and bringing in fresh vital Qi.

Each sequence includes a tongue position, which usually is an acupoint related to each of the different organs.  The different components each include an emotion which often is what leads to energy getting stuck in different organ as part of the exercise incudes visualizing releasing those negative emotions and replacing them with positive and nourishing emotions.
  
There are different color visualizations in this exercise flow, too.  The color is used for healing and tonifying.  Each different color has an energy vibration or frequency that aligns to a specific organ and that is why it is used in the visualization.

There is also a visualization process as part of the exercise where you mentally think and try to feel the energy moving and doing what you are directing the energy to do.  This is one reason why we don’t count out repetitions in the exercise; we want your thoughts to be engaged in visualization as well as the flowing movements.

This exercise is designed to help nourish your vital organs and help you feel vibrant.  You first do the warm-ups (see Exercise Tab for the warm-up video) and then you nourish you organs.  With this daily exercise, you most likely will start to feel a difference in  how you feel after a few weeks.  

TRANSCRIPT 
This is an introduction to the exercise of nourishing your organs through Qigong.

• The exercise helps you push out energy stagnation that can lead to disease and help bring in revitalizing Qi to help nourish your vital organs.
  
• Each exercise is a smooth, flowing movement of pushing out the stagnant Qi and bringing in fresh vital Qi.
  
• Each sequence includes a tongue position, which usually is an acupoint related to each of the different organs.
  
• The different components each include an emotion.  It is often the negative emotions that will cause the Qi to stagnate.  Each segment will focus on releasing different emotions and replacing those negative emotions with a positive and nourishing emotion.  
  
• There are different color visualizations in this flow.  The color is used for healing and tonifying.  Each different color has an energy vibration or frequency that aligns to a specific organ and that is why it is used in the visualization.
  
• Each exercise also includes a visualization process where you mentally think and try to feel the energy moving and doing what you are directing the energy to do.  This is one reason why we don’t count out repetitions in the exercise; we want your thoughts to be engaged in visualization as well as the flowing movements.
  
• This exercise is designed to help nourish your vital organs and help you feel vibrant.

STAND AND POSTURE

• First begin in the Wuji position.  
  
• Visualize and feel that connection with the earth.
  

LUNG QIGONG EXERCISE
Purpose:
This exercise is to revitalize the lungs. This can help not only with breathing, it can also help with your immunity, fatigue, and skin issues you may have. It is good for those with lymphedema, smokers, or anyone with sadness or grief.
Exercise overview:

• Arms and elbows up.  Elbows should be almost as high as your shoulders, if you can.
• Have your pointer fingers touching each thumb, like a circle “O”
• Place your tongue between teeth. 
• Move your arms back, almost as if you are a conductor leading an orchestra. 
• As your arms move back, breathe in.  Push out your belly as you breathe in.
  
• Move your arms back across the chest and as you do so, exhale.  Your belly comes in.
• Move your arms back out and inhale, pushing out your belly, almost as if it is a billows bring air in.
• Slowly move your arms back and exhale.

Energy Visualization 

• Visualize vibrant energy coming into your lungs with each breath.
  
• As you exhale, visualize turbid energy moving out of your lungs. 
• As you exhale, visualize any sadness, despair, guilt, or sorrow leaving your lungs with each exhale.  
• As you inhale, visualize the energy of integrity and dignity filling your lungs.

Healing Color Visualization

• As you breathe in, visualize a bright white vibrant energy filling your lungs.  This color of white is the color your lungs are use as a healing color.  This color helps nourish and energize your lungs.  
  
• See the color being used to help your lungs heal and become strong as they take in this vibrant energy and color.  
  
• Breathe in the white vibrant energy.
  
• See and feel the vibrant energy filling your lungs.
  

LIVER QIGONG EXERCISE
Purpose:
This exercise is good for anger, depression and irritability. It is also good for “top of the head headaches” as well as high blood pressure. 
Exercise overview:
This exercise mimics throwing a punch, thereby stimulating the expression of releasing anger, frustration, impatience which helps regulate the emotional state.
Tongue: 

• Place the tongue on top of palette.

Energy Visualization 

• Visualize vibrant energy coming into your liver with each breath.
  
• As you exhale, visualize turbid energy moving out of your liver. 
  
• Send out any unwanted and unneeded stagnant or hurtful energy.

Emotion Visualization

• As you exhale, visualize any anger leaving your liver with each exhale.  
  
• Exhale and visualize sending out any turbid energy of frustration being pushed out of your liver and body.
  
• As you inhale, visualize the energy of compassion filling your liver.
  
• As you inhale, visualize the energy of kindness filling your liver.
  
• As you inhale, visualize the energy of benevolence filling your liver.

Healing Color Visualization

• As you breathe in, visualize a bright vibrant green energy filling your liver.  This color is associated with healing for the liver.   
• See the green in your mind.  
• Feel the green as it connects and fills your liver with healing energy.

KIDNEY QIGONG EXERCISE 
Purpose:
This exercise is good to help improve short-term memory and improve your overall general health. It also is good to strengthen your immunity.   It also is good to help improve your willpower and endurance.
Exercise overview:

• This exercise massages the kidney tissues and strengthens the kidney function. It enhances the Qi flow through all the kidney meridians.
• It strengthens the reproductive system.
• It gently loosens the lower back.
  

Tongue: 

• The tongue is curled up and all the way back on the roof of the mouth at the soft palate.

Exercise Overview 

• Scoop up the pretend "water" and allow it to drop from your hand through the top of your head. The energy of water washes out any energy of fear and keeps the energy of wisdom.
• Scoop into the water of wisdom and bring it up to the top of your head, and visualize the color of blue or blue-black to cleanse the kidneys.  See the water clearing out and releasing energy of insecurity and fear.
• Bring in the energy of virtue and wisdom.
• Repeat - scoop up water, allow it to cleanse inside your body and wash away any feelings of insecurity.
• Scoop up water, see the color of dark deep blue and how this color is nourishing your kidneys as it washes through your kidneys.
• Other side.
• Repeat 

Emotional Visualization
As you exhale, visualize any fear leaving your kidney with each exhale.  

• As you inhale, visualize the energy of courage, decision-making, and willpower filling your kidneys.

Energy Visualization 

• As you inhale, visualize the energy of improved short-term memory, 
• improved health, 
  
• improved immunity, 
  
• improved mental capacity 
  
• improved sexual function
  
• improvement in your aging process and development coming in and filling your kidneys.

Healing Color Visualization
As you breathe in, visualize a bright dark deep dark blue /or black filling your kidney.  This color is associated with healing energy aligned to the kidney 

LIVER QIGONG EXERCISE
Purpose:
This exercise is good for anger, depression and irritability. It is also good for “top of the head headaches” as well as high blood pressure.
Exercise overview:

• This exercise mimics throwing a punch, thereby stimulating the expression of releasing anger, frustration, impatience which helps regulate the emotional state.
  

Tongue:

• Place the tongue on top of palette.
  

Energy Visualization

• Visualize vibrant energy coming into your liver with each breath.
  
• As you exhale, visualize turbid energy moving out of your liver. 
  
• Send out any unwanted and unneeded stagnant or hurtful energy.

Emotion Visualization

• As you exhale, visualize any anger leaving your liver with each exhale.  
  
• Exhale and visualize sending out any turbid energy of frustration being pushed out of your liver and body.
• As you inhale, visualize the energy of compassion filling your liver.
• As you inhale, visualize the energy of kindness filling your liver.
• As you inhale, visualize the energy of benevolence filling your liver.

Healing Color Visualization

• As you breathe in, visualize a bright vibrant green energy filling your liver.  T
  
• his color is associated with healing for the liver.   
  
• See the green in your mind.  
  
• Feel the green as it connects and fills your liver with healing energy.

HEART QIGONG EXERCISE
Purpose:
This exercise is good for your mental, emotional, and spiritual well being.  It is also good for improving memory, sleep, as well as  communication.
Exercise Overview

• We are going to first push out any stagnant or turbid Qi and energy in your heart, and we will bring in vibrant energy into your heart.
  
• We will have our hands guide and direct the energy out to each side of our body, pushing out the turbid and pull in the clean fresh and vibrant energy into our heart.
  

Tongue Placement

• Place tongue behind upper teeth.

Energy Visualization 

• Visualize vibrant energy coming into your heart with each breath.
  
• As you exhale, visualize turbid energy moving out of your heart. 

Emotion Visualization

• As you exhale, visualize any anxiety or mania leaving your heart with each exhale.   
  
• As you inhale, visualize the energy of peace, love, and order filling your heart.

Other visualization

• Visualize improvement and strengthening your circulatory system, your heart, and tissues.
• Visualize your ability to communicate improving.
• Visualize how you can now sleep peacefully.
• Visualize your mind being able to focus and think more clearly.
• Visualize lowering of your blood pressure. 
• Visualize release of any stress and/or headaches

Healing Color Visualization

• The color used to help heal the heart is red.  If you have high blood pressure, use the color pink.

SPLEEN QIGONG EXERCISE
Purpose:
This exercise is good for your digestion, It is also good for edema and muscles. It can help with lethargy, obsessive thinking, worry, and memory issues.
Exercise overview:

• Form a triangle with your fingers.
  
• Raise your arms and keep that triangle over the top of your head, palms up.  
• This is where the energy is going to come in from the heavens, into the top of your head, and go to your spleen.  
• Begin by bending the knees and exhaling as you bend your knees.
• Twist to the side & visualize purging turbid energy out of your spleen.
• Turn back to the front.
• Straighten your knees.
• Bend your knees and inhale as you bend your knees.
• Twist to the side and visualize you are breathing in clean vibrant healthy energy into your spleen.
• Twist back to center.
• Straighten your knees.
• Bend your knees and exhale and twist to the side, visualizing getting rid of that turbid energy lodged in your spleen.
• Twist back to center, straighten your knees.
• Bend your knees and inhale as you bend your knees.
• Twist to the side and visualize you are breathing in clean vibrant healthy energy into your spleen.
• Twist back to center.
• Straighten your knees.
• Repeat

As you twist to the side, it is as if a gate opens up to allow the energy to be turbid to be purged out of the spleen or the clean vibrant revitalized energy to come into the spleen.   That twisting motion is important in this exercise.
It is also important to first clean out the turbid energy and then bring in the clean vibrant energy.
All the energy to come into your mind and move down to your abdomen as you breathe in. 
Breathing out gets rid of the turbid energy.
Energy Visualization 

• Visualize vibrant energy coming into your spleen with each breath.
  
• As you exhale, visualize turbid energy moving out of your spleen
  

Emotion Visualization

• As you exhale, visualize any worry, obsessiveness, lack of trust, or excessive thinking leaving your spleen with each exhale.  
• As you inhale, visualize the energy of being able to focus, having trust, having dignity filling your spleen.

Other Visualizations

• Visualize the energy also strengthening your  muscles and limbs.
• Visualize this energy that helping you balance your left & right brain function.

Healing Color Visualization
As you breathe in, visualize a bright vibrant yellow energy filling your spleen.  This color is associated with healing for the spleen.  

I’m doing Qigong exercises almost every day.  At work, I go outside the office at noon and spend 15 minutes doing Qigong movements.  The movements are very similar to Tai Chi – gentle focused exercises that are easy to do.  No sweating. No gasping for air. These exercises are designed to engage your body, mind, and spirit.

I have noticed a change in how I feel just from this simple change in my life.  I’m getting more pleasure and enjoyment for just “being alive.”  

When I first start the exercise, I stand still for a brief moment and notice the connection to mother earth.  I notice the air and the temperature and how it feels on my skin.  I notice the trees and how the leaves.  I notice the colors.  I observe the plants and listen to the sound of the birds.  In other words, I tune into the environment and engage my senses. I am immersed in and FEEL the life around me.  

This change of thought seems to help develop and reinforce a new thought pathway that is being developed in my brain.  It is like the day itself and that feeling has now become imprinted in my body, mind, and soul.  This moment has become a snapshot of the day and I feel it as part of memory and experience in my life.  

The next part of the Qigong exercise is spent warming up and moving each and every joint in the body.  This part of the exercise process is where I focus on moving the Qi so I FEEL that life force and energy within ME.  This part of the exercise takes about five to ten minutes.

The next phase of the Qigong exercise is where I engage my mind to focus on nourishing each of my main organs with deep breaths and different colors.  This takes about five minutes.

The final part of the exercise is taking the energy from the heavens and the earths to bless my body, mind, and soul with vibrant energy.  At times I can even feel a tingling of change within me as if my spirit is alive.  This takes about five minutes.

This Qigong exercise program is only 15 minutes each day, but the change in how I feel has made an impact and change in my life.  It has improved my attitude about life besides helped me feel more alive.