This is an exercise to help you develop and improve your intuition. It is called a third person meditation and it is designed to help you observe, assess, feel, and be validate what you are sensing. 

You first begin with a meditation.
Use a meditation technique and process you are comfortable with. 
Now, visualize yourself leaving your body and now sitting opposite of yourself.
Tune in and observe what you see, sense, and feel as you begin to ask this other 'self' some questions. 

Ask questions, such as "what are you feeling?"
Now, observe what hints you start to see, feel, and sense as this other 'self' responds to your question. Notice the emotions and feelings being portrayed or projected from this individual. In other words, analyze this other 'self' as a person in front of you, but be objective in this process. Also,make sure you only do this using a positive aspect. You don't want any negativity being part of this inspection process.

You can also add other topics and question - things that you would like to know about yourself, for example.Some thoughts or responses may be expressed through your unconscious self, Higher Self, or even spiritual self.

If you did this exercise in front of a mirror, the process would then become a mental exercise rather than an exercise to develop your senses. The objective of this exercise is to understand your feelings and develop your intuition. This is why you do this exercise in a meditation rather than a mirror.

This type of questioning & observation process can help broaden your ability to sense your different feelings. It can also help you tap into gaining a greater understanding of who you are and how you really feel. It can also help improve your intuition abilities using all your senses. This is why this exercise works - you are tuning into your feelings and senses and then using an internal process to validate what you sense.

This exercise will help strengthen your ability to tune in,sense, and develop your intuition.  

You can do an internal body scan of your own body in a qigong meditation. This meditation allows you to look inward, connect with each of your organ systems, and then get feedback on what is going on inside your body.  This type of internal assessment helps you OBSERVE & LISTEN so you can make tweaks and adjustments to improve how you are maintaining your health. The process allows you to improve your connection, communication, and partnership with your physical as well as energetic body. 
QIGONG BODY SCAN MEDITATION
Begin the Qigong body scan meditation by using the meditation process you are most comfortable with; for example, sit in a chair, close your eyes, and visualize connecting and grounding with the earth.Take in some deep breaths and mentally go into a meditative state. Choose the organ system you want to assess and begin to visualize a process of looking deep within your physical body to check it out. Look at the organ(s), the blood flow, the blood quality, the tissues, bones, joints, ligaments, muscles, skin, and nerves, etc. See if things seem to be flowing smoothly. Observe and assess any problems that may need attention, or determine if things are working as designed.

You may want to begin by selecting one Yin organ system at a time. This process allows you to focus on symptoms that present itself though a specific Yin organ system, and as such, you can then develop an approach for you can tweak and improve the energetic flow in that Yin organ system. The chart below has a grouped the five Yin organ systems along with the emotions you should pay attention to and common systems when things are out of balance. Once you have the assessment information on which Yin organ system needs attention, you can then focus your Qigong exercises and meditations on that specific Yin organ.

Here is an example of the process I use when I do a Qigong body scan meditation.

EXAMPLE
After I get in a meditative state and assess the overall organ and flow, I then change gears a bit and visualize myself as if I'm walking around inside my body and mentally directing questions to different parts of my body - almost as if they are on my team and I need their feedback on how the operations are running. I may mentally say in my mind, "How are things going?" and ask "are you getting what you need to do your job?", such as "Are you getting enough of the right nutrients?" or "Do you have enough water?" or "Do you need more Qi and is the quality good?".   "Do you have enough oxygen?"  or "Are you getting enough rest (or sleep),  or am I working you too hard?" 

I observe, listen, and solicit feedback from this part of my body. I make mental notes of what I discovered or learned so it can help me tweak or change what I need to do. I then thank that organ system for their hard work and bring up a sensation of love and then direct that energy of love & appreciation to the organ system I just assessed. (I want that organ system to FEEL loved & a real appreciation). I then move to the next system and repeat the process.

After I have completed my body scan, I may adjust my Qigong exercises to spend more time on the heart organ, for example. Or if I'm sad or depressed, I may need to add some sound meditations to help me purge those negative emotions.

CONCLUSION
The Qigong body scan is another tool available to help you be more proactive in maintaining and achieving a sense of health and wellness in your life.

Meditation is a process that helps you get in a position to receive messages or direct thoughts and energy for a specific purpose. Meditation can direct thought energy in, or thought energy out.  Which direction the energy flows is based on the intention of your thoughts and focus for the meditation. 

Intention
The purpose of your meditation is what sets the mind into either the sending mode or the receiving mode. Setting up a goal prior to meditating will help you clarify the direction of where this energy will head and how it will flow. 
For example, let's say that you want to receive guidance.  Receiving guidance is an inward type of message, so the energy and messages will flow into your mind. 

Here is an example of a "receiving guidance" type of meditation.

1. Before you come to your meditation, think of a question you desire an answer to. Write down your single question. Writing down your question helps clarify your thoughts. 
   
2. Begin your meditation in your usual manner (see basic meditation if you need some place to start).
   
3. When you reach the point in your meditation when you have completed all of the steps in your meditation process, or you feel that complete relaxation or expansion, in your mind, silently ask your question.
   
4. Allow the freedom of your thoughts to flow freely and follow the thoughts, wherever they take you.
   
5. Stay in the meditation until you feel you have an answer or you feel you need to conclude the meditation.
   
6. if you did not feel you received an answer, repeat the process at your next meditation session.
   

Part of the process to receive messages is to train your mind, body, and soul, to get into a mode of receiving input and also training yourself to work with your "monkey mind" and allow it to play out. 
By repeating the meditation process of asking a specific and direct question and then waiting to receive the answer, you are placing yourself in a position to receive input. By following any thought that comes into your mind, you are training yourself to receive thoughts without prejudice.

Here is an example of a "directed energy" type of meditation.

1. Before you come to your meditation, think of what purpose and where you want your thought energy to be used in your meditation and what outcome do you desire to achieve. For example, perhaps you want to reduce your shoulder pain so that you can raise your arm more than you could yesterday.
   
2. Begin your meditation in your usual manner (see basic meditation if you need some place to start).
   
3. When you reach the point in your meditation when you have completed all of the steps in your meditation process, start focusing your thoughts on your meditation purpose (such as reduce your shoulder pain).  
4. Envision the energy taking hold and connecting to that meditation purpose.
   
5. See and feel energy solving the the problem you identified. (For example, see healing energy coming up from the earth, through your body, and being easily moving to your shoulder you want healed. See and feel the energy flowing freely in your shoulder. Feel your shoulder transform. See and feel how well your shoulder moves, how the blood flow is exactly right, the mobility is perfect, and you are pain free. See and envision you raising your arm more than you did yesterday. Feel the joy of having no pain.)
6. See how all those energies from outside and inside your body are all working together and in harmony to get your shoulder healed. 
7. When you feel ready, conclude the meditation. 

Part of the process to receive or direct energy in a meditation is based on intention.  The purpose of the meditation will begin to direct thought energy towards the desired outcome you want.

Conclusion
An inward focused meditation allows you to be on the receiver side of messages and guidance. An outward and directed meditation allows you to guide and focus energy towards a specific purpose and desired outcome. Having a purpose to your meditation will help you be more successful in developing your meditation abilities. 

This is a Qigong meditation to do for the spring equinox.  The exercise will help you energize your body and revitalize your organs, particularly the liver. 

1. Begin the meditation outdoors.
   
2. Face east.  
   
3. You may have your eyes opened or closed. 
   
4. Imagine clouds of healing green Qi (Chi, Chee) flowing from the east and entering your body.
5. Inhale the green Qi.  Also imagine the green Qi entering the crown of your head and the pores of your skin.
6. As the green Qi fills your body, visualize your body becoming a beautiful green jade. 

Practice the technique for 5-10 minutes at the beginning of spring.

From “The Way of Qigong” by Kenneth S Cohen

There are many different ways to meditate. This is just one example of a meditation. The meditation engages the chakra system of the spiritual body. The chakras comprise 7 points starting at the base of the spine to the top of the head.

1. Start with loose and free fitting clothes. The chakra points should be free and clear of pressure. 

2. Sit in a position that you feel is beneficial.  This can be in a chair or on the floor.  You do not need to be in a lotus style of sitting.  The choice is up to you.  There is no right or wrong way to sit.

3. You can close your eyes or keep your eyes open.  However you find the easiest method to stay focused on the meditation.

4. Take a slow deep breath in and release it slowly.  Take another deep breath in and then release it slowly.  Visualize the first chakra located at the base of the spine. Visualize the color (red), the clarity (is it clear, opaque, or a combination of such), the shape, and the energy or energy patterns associated with the first chakra.  Connect and be aware of the first chakra. Go through a grounding exercise, then as you feel the first chakra point activated, dwell on it and see how it feels and reacts with your soul.  Then go to the 2nd chakra point and do the same.  Do all the chakra points in this manner. 

5. When you are ready, move your visualization to the 2nd chakra.  Visualize the color (orange), the clarity (is it clear, opaque, or a combination of such), the shape, and the energy or energy patterns associated with this chakra.  Connect and be totally aware and connected to this chakra.

6. When you are ready, move your visualization to the 3rd chakra.  Visualize the color (yellow), the clarity (is it clear, opaque, or a combination of such), the shape, and the energy or energy patterns associated with this chakra.  Connect and be totally aware and connected to this chakra.

7. When you are ready, move your visualization to the 4th chakra.  Visualize the color (green), the clarity (is it clear, opaque, or a combination of such), the shape, and the energy or energy patterns associated with this chakra.  Connect and be totally aware and connected to this chakra.

8. When you are ready, move your visualization to the 5th chakra.  Visualize the color (blue), the clarity (is it clear, opaque, or a combination of such), the shape, and the energy or energy patterns associated with this chakra.  Connect and be totally aware and connected to this chakra.

9. When you are ready, move your visualization to the 6th chakra.  Visualize the color (violet), the clarity (is it clear, opaque, or a combination of such), the shape, and the energy or energy patterns associated with this chakra.  Connect and be totally aware and connected to this chakra.

10. When you are ready, move your visualization to the 7th chakra.  Visualize the color (indigo or white), the clarity (is it clear, opaque, or a combination of such), the shape, and the energy or energy patterns associated with this chakra.  Connect and be totally aware and connected to this chakra.

11. Feel and be aware of the chakra's and their relationship with each other and their separation.  

12.When you are ready to end the meditation, release your focus from the 7th chakra.  

13.And when ready, release the energy from the 6th chakra.

14.Then release the energy from the 5th chakra.

15.Release the energy from the 4th chakra.

16. Release the energy from the 3rd chakra.

17. Release the energy from the 2nd chakra.

18. Release the energy from the 1st chakra.

19. Release the energy from the root to the earth.

20. Come out of your meditation. 

How long should this take?
Time constraints will disturb the meditation.  Do what you feel is right.  At first the time will be short but will grow with practice.

Should your eyes be shut?
Your eyes may either be open or closed.  Your choice. Either way is OK.

Should you be alone?

This Qigong meditation can help harmonize the kidneys and the heart.  If you have heart or kidney problems, or are consistently tired and exhausted, have insomnia, anxiety, and/or palpitations, this meditation can help.  This meditation helps balance the coordination of "fire and water" in the body.

1. Stand in the wuji position (or you may do this meditation sitting in a chair.
2. Line up the centers of the palms of your hand over your lower abdomen, below your navel or belly button.
3. Visualize you have a blue ball of qi energy inside your lower abdomen.  
   
4. Inhale and bring the palms of the hands back up to the heart and chest area, raising the blue ball into your chest.
5. Now visualize the color of the ball changing to red.  It is now a red qi ball of energy inside your chest.
6. Exhale, bring the palms back down to your lower abdomen, and visualize bringing the red energy ball of qi down to and within your lower pelvis.
7. Visualize the color of the ball now changing to blue.  It is now a blue qi energy inside your pelvis.
8. Repeat
   
1. Inhale, bring the palms of the hands back up to the heart and chest area, and visualize bringing the blue energy ball of qi up and into your chest.
   
2. Visualize the color of the ball now changing to red qi energy inside your chest.
3. Exhale, bring the palms back down to your lower abdomen, and visualize bringing the red energy ball of qi down to and within your lower pelvis.
4. Visualize the color of the ball now changing to blue qi energy inside your pelvis.
9. Visualize that with each inhale the color of the ball will change as it moves up the body to the chest.
10. Visualize that with each exhale the color of the ball changes as it moves down the body to the pelvis
11. Do 9 repetitions of this cycle.

There is a Qigong meditation called “The Micro-Cosmic Orbit.”  This Qigong meditation is designed to bring energy to your spiritual self and through this process, you nourish life.

This is an ancient meditation. The history of the Micro-Cosmic Orbit dates back to prehistoric times in China approximately five thousand years ago and can be found in the I-Ching.  

The focus of this meditation is to guide the Qi up or down the Governing Channel (along your back) and Conception Channel (along your front).  It is also designed to nourish certain acupuncture points along this path that are major points associated with the major organs in the body.  Because you are connecting to certain places that are acupuncture points that connect to your major organs, and you are focusing your thoughts to nourish those points, you also end up nourishing your vital organs with Qi.

PREPARATION
You can sit or stand in this meditation.

• You can have your eyes open or closed.
• Your hands may be relaxed at your side.

GROUND AND CONNECT WITH THE EARTH
You begin with grounding and connecting yourself to the earth.
After you feel the connection with the earth, take a deep breath so your abdomen rises.

DEEP BREATH
You can take several of these breaths to signal your mind you are beginning your meditation.

VISUALIZE MOVING OF ENERGY AROUND THE ORBIT OF YOUR BODY
(This meditation is from a workshop by Dr. Suzanne Friedman)

1. Visualize energy coming from the earth into you’re the middle of your perineum (between where you pee and poop). This is where yin convergence occurs. This point calms the spirit. (Ren 1)
   
2. Visualize this energy of the earth moving up from your perineum to the sacrum pump and then up to the narrow of the back and nourish the area here (Du 4). Allow the energy to nourish this point. It will nourish the blood, channels, and also regulate qi.
   
3. Now move the energy up to the middle of your back and focus on sending the energy to this area of the body. This will help energize the adrenals and the solar plexus.
   
4. Next, move up to the middle of the shoulders, along the spine (Du 14). This point will help energize the heart, lungs, and the whole body. It will also help to quiet and calm, as well as nourish, the spirit.
   
5. Now visualize moving the energy up to where the the back of the head and neck meet (Du 15). Visualize energy nourishing this point. This point helps the joints and vessels and clears the spirit.
   
6. Continue moving the energy up your head (Cranial Pump) and allow energy to be distributed to help calm and relax your mind.
   
7. When ready, continue to visualize the moving of energy up and around to the top of your head. Pause and allow the subtle energy to fill your head (at DU20). This will help nourish your mind, spirit, and heart.
   
8. Now, direct your thoughts and attention to move the Qi down the front of your face, pausing at your forehead, between your eyes (Yin Tang).  This area quiets and nourishes your spirit and your mind, as well as helps with insomnia.  
   
9. Now, move the energy to your lower lip, and then your throat. Nourishing this area will help your communication. This will also allow the energy to flow into the “window of the sky” your spiritual center (Ren 22).
   
10. When ready, visualize the qi now flowing to the middle of your chest and heart center, pausing a moment to nourish the point between your nipples (Ren 17).  This point benefits the chest, breasts, and heart. This point also helps asthma.
    
11. Now, send the energy down to your solar plexus and then down below your belly button. Nourishing this area will help with depression, exhaustion, and relieving pain. 
    
12. Now, move down to the area between your tailbone and your anus (Du 1).  Visualize the energy balancing the energies within your body, mind, and spirit.
    
13. You have now completed one orbit around the body, nourishing the main acupuncture points that can nourish all parts of your body, mind, and spirit.
    
14. You can repeat the process for another orbit if you choose.  You can speed or slow down your visualization based on what you sense you need.

ENERGY FROM THE HEAVENS
Another option is to visualize the energy coming from the heavens into your head rather than up from the base of your body.  In this meditation, visualize the energy coming from the heavens and nourishing each of those same points but with the energy from the heavens.

REVERSE CYCLE
You can also visualize the energy in a reverse fashion from the earth or the heavens.  Notice the different results and sensations you have when you go in a different direction.

SUMMARY
This is a great meditation to use each day, especially if you have a chronic illness, including cancer.  This is also a great meditation to help you clear your mind and help you focus on resolving a problem that is troubling you.  You can often get the answer you are looking for in the meditation, or shortly after the meditation.  In addition, this meditation helps nourish your spiritual energy reserves.  So if you are looking to have spiritual experiences, this meditation is for you. 

According to Chinese theory, standing meditations help strengthen your willpower. They also can take you down new doors you may not have known were even available.

Standing meditations can be rather powerful. Here is the standing meditation provided by provided by Dr. Suzanne Friedman, a Qigong Master and Teacher. This is known as a Full Circle Standing Meditation. 

You begin in a relaxed stand. You tuck in your perineum, relax your arms, and take in some deep breaths. You keep your eyes open. This position is sometimes called the Wuji posture. In this position you start to get your Qi or energy flowing. You can see an example of this is the diagram. If the diagram were a clock, the example would be at the 12:00 position. You stand in the Wuji posture for 2 minutes.

Next you transition to the pose at 9:00 o'clock. This is sometimes called the immortal standing pose. In this position it looks like you are holding an inflated ball in front of your torso. Again, your eyes are open and you stand in this position for 5 minutes.

Next you raise your arms above your head as if you are lifting a barbell. This position harmonizes us with the heavens and in this position we receive heavenly Qi. You stand in this position for 5 minutes.

You then move to a position where you lower your arms and hands, almost as if you are standing in still, calm water level with your belly button. You place your hands on top of the water and allow your hands to float. Visualizing being in water and your hands floating helps your arms stay up. This position harmonizes yourself to the earthly Qi.

You stay in the "floating water position" for 5 minutes and then transition to the stance where it looks like you are holding a ball at the same level as your belly button. In the diagram example, this is the 3:00 position and you stay in this position 5 minutes.

You next move to what looks like you are holding a ball at your belly button. In this position you are gathering all the Qi around you and holding it within your abdomen. I like to think of Qi coming into me and nourishing me. You stand in this position for 5 minutes.

Finally you move to the first position, the Wuji position, the 12:00 position in the diagram. You stay in this position for 2 minutes.

You can increase or even decrease the time spent in each of these positions based on the amount of time you have available and also based on your desired end results. According to Qigong theory, a standing meditation is the most difficult of the meditations and also the most potent.

You may decide to explore this alternative type of meditation and see what happens to you, too.