Qigong for Insomnia
By Matthew Rochford
Qigong for Insomnia
Not being able to sleep well or barely at all can be a frustrating and deeply affecting problem. If our mind is racing and our body is exhausted it feels very much like we are out of balance and in conflict with ourselves. We need a method that will harmonise our mind with our body and leave us feeling "in tune" again with our deep need for rest and rejuvenation through sleep.
Insomnia according to Chinese Medicine can be due to "disturbed Shen or Spirit" i.e an unsettled mind at a deeper than normal level. To remedy this we need to harmonise the deep pathways of Qi energy associated with our heart/mind conciousness. Tai Chi Qigong is a simple method for resolving this problem and helping us back to a more balanced self again. Recent research in California also confirms this effect on sleep patterns*.
The following exercise works to restore balance in the heart and reduce the unwanted effects of exhaustion. Using the energy points Lao Gong (Palace of Weariness) - an acupuncture point used for exhaustion on the Heart Protector Meridian and Yong Quan (Bubbling Spring) - a point used to ground energy and bring people into their bodies, this exercise works to strengthen internal qi and calm the nervous system. It is also fantastic for helping us melt away some of the psychological baggage that prevents us from sleeping.
Try the following exercise every day for 5 minutes each day and your insomnia may be reduced or even elliminated.
Balancing The Heart Qigong
1) Stand with you feet at shoulder width in a comfortable upright position. Bend your knees slightly so you feel more connected to the ground and gently "rooted". Imagine a thread of golden light from your crown gently lifting you up to align your spine and tuck your chin gently in until your head feels comfortably placed. Place you tongue gently on the roof of your mouth (to connect the pathways of Qi in your body). Relax your shoulders and imagine/feel any tension in your body melting away through the soles of your feet.
2) Create a smooth and gentle pulse of movement from your feet and up through your body. Your knees will unbend slightly, then raise your arms to shoulder height. Turn your palms in towards each other to align the Lao Gong energy points. Breath: Breathing in.
3) Tilt the body gently forwards, opening the arms out to the sides and increasing the pressure on the front of the feet slightly (massaging the Yong Quan energy points). Breath: Breathing out.
4) Tilt gently back as you bring the arms back in again and come back into a more upright relaxed stance. Breath: Breathing in.
5) Relax the body, bend the knees slightly and bring the arms back down to waist height again. Breath: Breathing out
Tips: focus gently on the sensations in the palms to harmonise the energy in the Lao Gong points and the Heart Protector Qi Pathway (meridian). Stay connected with the sensations in the body, if you mind wanders just gently bring it back. If you notice any tensions in the body, try to imagine and feel them melting away into white light/pure Qi. Any disturbances you experience in your mind also imagine are metling away into pure white light/Qi.
* UCLA Research- Sleep, 2008; 52: 892-900
Matthew Rochford February 2009
Matthew has been studying Tai Chi, Qigong and meditation for over 17 years and is the Founder of Tai Chi Nation (www.taichination.com), a published book writer and international workshop leader.
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