ALIGNED AWARENESS
Qigong & Daoist Coaching
Josh Liebling
WORKING WITH ME IS
UNIQUE AND DIFFERENT
When people ask me about my favorite movie, TV show, or book, I always give the same answer. I like experiencing something that has a bit of everything – variety. And that’s something that I bring into each and every class. There will be explanation and instruction on the movements themselves, going into the mechanics, but we’ll do so through the lens of play and fun, riding along the spectrum of curiosity, wonder, and awe. I don’t just teach the movements, I go along for the Qi ride with you, so that it’s a co-creation, and we learn and evolve together. There is always a bit of variety throughout an exploration and I think that’s a big reason why adventure, whether it’s an outer experience or inner journey, can be so dynamic and rewarding.
PRACTICING QIGONG
When we practice Qigong, it’s as if we’re re-attuning to our natural state. Another comparison would be to tuning a guitar before playing a song. We want all the strings to be in tune so that they can play a beautiful harmonious melody together. This is what we’re doing in Qigong, entraining ourselves to the vibration of a healthy body, clear mind, and open heart.
There are many ways to practice Qigong. They all relate in some way to the idea that when we’re present and in conversation with our body-mind system, be that with movement, breath, or awareness, then our health and wellness improve. It’s a letting go of the analytical mind, and returning to a state of natural flow.
Some teachers focus on the flowing movements/moving meditations and standing postures, others might prefer the stretches or knocking on the body. All contribute to the wellness of an individual. I learned a system that incorporates a bit of everything.
“You can’t think your way out of stress.”
~ Qigong Master Lee Holden
PRINCIPLES OF PRACTICE
01
BREATH
02
ACTIVATE
03
WARM-UP
04
STRETCH
05
FLOW
06
POSTURE
07
MEDITATE
BREATH
Breath is the quickest source to Qi. In fact, the lungs are known as the “Commanders of Qi” for their ability to passively take in the nourishing life essence from our breath in the form of oxygen. Through conscious breathing we’re able to positively affect our mood. When we allow ourselves to breathe slower and deeper, we relax, calm down, and become more present.
However, we can also skillfully use the breath for other goals. If we want to warm-up, or bring in some heat, we can breathe faster, focusing on different areas of the body, almost like charging ourselves up.
During our Qigong practice, we usually breathe in the nose, out the nose, but again, it can be beneficial to change this up, depending on our desired outcome. When we want to let go of stress, agitation, or stagnant/blocked energy, we breathe in the nose and out the mouth. Think about it, when we’re mad or angry, we’re not usually taking in long deep breaths, we tend to have long exhales to show others how we’re feeling. But when we’re feeling stuck on the inside and don’t release this pent up Qi, it can cause harm and fester within. So by actively breathing out when we practice clearing exercises, we remove lingering stress that we might have not even realized was there in the first place.
When we’re practicing our elegant flowing movements, there are usually
Five Qualities of Breath that are optimal...
LONG
Here we get to savor the breath, both the inhalation and exhalation. Both equally important. We get to take in vital life force energy from outside and bring it in, and then when we let go we share a part of ourselves with the outside world, almost like a blessing.
SLOW
We’re not forcing the breath, just letting it move naturally with the inhale and exhale.
DEEP
We want the breath and this fresh Qi to move deep within the body to nourish and strengthen ourselves from the inside out.
EVEN
When the inhale and exhale are around the same length, there is a balance and equilibrium, just like the balance of yin and yang.
SMOOTH
When the breath is smooth and soft like silk, it’s almost like we’re enjoying a delicious meal. Conversely, when we’re in tune with our breath, it can even feel as though you yourself are being breathed in by nature. What a beautiful feeling to be in communion with all things, simply by the power of the breath.
ACTIVATE
During practice we may knock or tap on the body to help wake up the dormant Qi and bring it to the surface so that we can circulate and move this energy throughout the body. This helps bring Qi, but also blood flow to different areas, assisting in circulation, bringing vital nutrients, and removing waste so that our bodies feel cleaner, cleansed, purified, and energized.
We might focus more on activations during a morning routine because it can be quite energizing. But when combined skillfully with the breath, activations can also be used to release and let go of lingering energy that might be better dissipated such as stress or anxiety. For example, this could be knocking on the sternum of the chest while inhaling through the nose and exhaling out the mouth. This exemplifies how Qigong is both an art and a science, and that practices can change and be altered depending on our intention, and that it's an alchemy that occurs unique in every moment.
WARM-UPS
We also practice a variety of warm-up exercises for increased circulation and micro-circulation to the tendons, ligaments, and organs. This also includes opening up the flow of energy in the chest, arms, and legs, as well as the upper back, neck, shoulders and lower back. This could also be considered the aerobic or conditioning portion of a Qigong routine which is beneficial for both our circulatory and cardiovascular system.
Incorporated into some of the warm-ups are also clearing movements and exercises that help us release unwanted stress. It’s like a 2 for 1, we get to warm-up and release at the same time. I often compare it to taking a big scrubbing brush for the inside of the body, where we're able to let go and make space for fresh new energy.
STRETCH
Stretching is important, not just for our muscles but also to reduce the lines of tension held in the body that might restrict the flow of Qi. For example, “Bird Stretches Its Feathers,” is a movement that helps release tension in the upper back, neck, and shoulders, but it also frees up lines of tension in the inside and outside of the arms thus allowing Qi to flow more freely. This allows Qi to flow more efficiently throughout the different energetic pathways in the body, aka meridians. The meridians are like rivers, when they flow with Qi, we feel more vitality in the body.
Another key aspect of stretching and releasing the tension in the body is that by freeing up and making space where there was once tightness, we gain a new surplus of energy. Think about it – if we’re spending most of the day holding out shoulders tightly without even realizing it, we’re expelling precious energy to keep it tight, which makes us feel tired and depleted. Tightness and tension can even sometimes feel normal because we get so used to it. But when we open up and feel the ease and relaxation once again, we feel more vibrant, simply because we’re no longer holding on to the tension.
FLOW
This is where the magic happens. Once we’ve warmed up and moved our bodies to circulate the Qi, now we let the Qi, in a sense, move us. Flows are like moving meditations or meditation in motion, where we allow ourselves to drop into a flow like state. We synchronize the breath and the movement, to cultivate mindfulness, tranquility, and inner peace.
Additionally, each and every flow in some way connects back to Traditional Chinese Medicine, through tracing meridians lines, hovering over acupuncture points, empowered visualizations, and connecting to powerful energy centers in the body that promote increased vitality, a balanced emotional system, clarity of mind, and connection to spirit.
These flowing movements can vary, depending on desired outcomes. I teach a variety of these Qigong styles including The 5 Elements, The Three Treasures, The Microcosmic Orbit, and Swimming Dragon Qigong.
POSTURE
In Qigong we hold postures to help strengthen the Qi flowing through us. You can think of it like holding the banks of a river, when there is a solid structure and foundation, the Qi is able to move more effectively and efficiently. Standing postures also give us the opportunity to see where we might be holding tension, and then when we focus on that area with the intension of letting go, we free up the energy to circulate better. This creates a tonification of our energy system.
When I practice postures, I notice more heat generated in my body and a surge of power that was once dormant, rises up to the surface. It adds depth to our flowing movement practice, just like the continual transformation of yin and yang into energy, oscillating between postures and flows helps build Qi.
MEDITATION
The flowing movements in Qigong are very much like meditation, but we may also practice a sitting meditation at the end of a routine. It’s almost like the movement part of our practice is us gathering herbs and boiling water for tea, and then when the conditions are primed and ready, we steep the tea, soaking in the Qi, deep within ourselves.
Meditation allows us to let the Qi settle in, as an integration of all the cultivation of energy that we brought forth from a routine. It's also a way of balancing the yin and yang, transitioning from movement to a practice that is more stationary. When we move back and forth between these two polarities it helps us generate and harness the Qi.
“We are part of the natural environment; we grow out of it in the same way that a wave emerges from the ocean or a tree grows in the forest.”
~ Ken Cohen
BENEFITS OF QI GONG
The #1 benefit that I personally have noticed is having a practice that quickly enables me to let go of stress, return to a place of inner peace, and feel energized to enjoy the rest of my day. This can be from a quick “Qi break” for a few minutes, or a longer routine.
However, there are many more benefits. Some potential outcomes include:
LESS STRESS
During Qigong routines we first practice movements that help us let go and release stress. This clears and cleanses any lingering disturbances in our body-mind system. Then we enter a flow-like state through meditate movements that calm the mind, soften the heart, and relax the body. This
paves the way to a deep peaceful feeling where we return to our natural state of well-being
MORE ENERGY
By clearing the stressful energy, our Qi moves more freely, and this gives us a noticeable boost in energy. But it’s not like a sugar rush or burst of caffeine, it’s a steady, even, and smooth energy that feels both calming and energizing at the same time. When we release stress and cultivate this stream of energy, we feel more alive and vibrant. It’s as if we’re tuning up an instrument, the human instrument, so that our spirit can play a beautiful melody that’s harmonious, sweet, and playful.
Ease of Chronic Pain
It’s said that a door hinge will never get rusty if the door is used often enough. Qigong reduces aches and pains because we’re working with the energy in a way that activates the articulations of the body, allowing the Qi to circulate better, thus reducing pain.
Immune System Balance
Immune function is compromised when we’re stressed or holding on too tightly in our body or mind.
By releasing stress, moving the body, and engaging in meditative movements that activate the parasympathetic system, we encourage immunity to function optimally.
Improved Sleep
So often these days people are going to bed wired and tired, unable to sleep because of a restless mind. Qigong routines help us release stressful energy, allowing us to let go of this mental rumination that might keep us up at night. An evening routine also helps us slow down, unwind from the day, release tension in our muscles, and smoothen out our energy to prepare for a restful sleep. There are also specific exercises that can be practice to combat insomnia.
Better Balance
An important principle of Qigong is to move from your center. When we’re anchored through our core, our balance improves, and we’re able to move with less effort and more freedom. We also focus on strengthening our proprioception, the ability to be aware of our body in space, which improves balance.
Cardiovascular Health
It’s said in Qigong that where Qi flows, blood follows. During practice we circulate the Qi and this in turns assists the circulation of blood. Moving the body is beneficial to the cardiovascular system, and during a routine there are several warms up that invigorate and stimulate this system of the body. Additionally, Qigong helps bring students into a parasympathetic or rest and digest state. This is deeply healing and leads to lower blood pressure and better heart health.
Bone & Joint Health
Qi can get stagnant or stuck in the joints of the body, so we move these articulations to let the energy flow better, increasing mobility and decreasing pain. Even though Qigong exercises introduce low-impact movements, they still challenge us to maintain our structure, this little bit of stress tells the body to increase bone density and become stronger in order to maintain equilibrium.
Comprehensive Body-Mind Workout
One other benefit is that Qigong is not very difficult and can also be modified for any individual. We don’t always have the time to do all the myriad of things we’re told will help us lead happier lives. Luckily, Qigong allows us to not only have a full body workout, but an enlivening routine that also positively influences our emotional, mental, and spiritual body. Through Qigong, we’re able to combine many forms of movement and integrate them in an alchemical process that helps us feel cleansed, balanced, energized, and at peace, simultaneously.
QIGONG TESTIMONIALS
Laura
"As a teacher, Josh brings a welcoming and approachable vibe – no pressure, just a community of individuals exploring Qi Gong together. The blend of movements, breathwork, and meditation creates a unique and refreshing experience that goes beyond the physical. Josh's genuine passion and knowledge make each class not just invigorating, but also a source of relaxation and centering. Whether you're just starting out or already familiar with Qi Gong, Josh's classes provide a meaningful and unique approach to self-care. I highly recommend Qi Gong with Josh!"
