My qigong journal

Nei Jia: the Qigong and Taijiquan Forum Qigong and Meditation
1

Here is where I am going to post my results. I’m keeping a daily journal on my computer, and after the first few days, I’ll post weekly updates so you guys can see if I’m making progress or killing myself. Keep pointers and advice coming.

8/28/01
1:35pm (i know, I woke up late today, but i only have one class and it’s at 3:30pm, hehe)
Total time: 5-6 minutes (approx. 1 minute each position)
Feelings: muscles felt sore and heavy, especially in position 3 (hands at head level). I noticed sweating (maybe cuz I’m recovering from sickness?). I also felt my stomach and or chest “quiver” during the exhales sometimes. It was weird. My t-shirt I was wearing is visibly wet in the armpits. Is sweating common? Well, I sweat too much anyway usually because I eat a lot and have a fast metabolism, but I haven’t eaten anything today.

Well, I feel pretty good after finishing. It says to increase daily time by 5 minutes per week until you get to 20 minutes, which is the minimum, or up to 40, which is the max.

Day 1 of qigong over, time to get ready for class.

Iron

2

If you really want to make some progress in the qi gong, then you will need to stop worrying about progress and enjoy doing the qi gong for the sake of doing it. Progress is not easily measured in the internal, but the benefits of a lot of practice are. I remember when starting qi gong, whenever I would find myself sinking into a meditative state and letting go I would disturb myself or start mental chatter because I would be so excited that I was progressing to the next level of concentration and by doing so I never progressed!

I became aware of that though after I reflected on those sessions and worked on letting go more and more after that. Now I usually can drop right into qi gong and let go immediately after just a few breaths. It’s a wonderful practice!

Just remember to maintain your focus points, whatever the book tells you, usually its the “breath” in the beginning, counting or whatever, I think they want you to develop concentration and awareness. Then you move towards the dan tien. Not sure how your book outlines it.

But hey, congratulations on DAY #1! In a month you will probably be feeling the benefits, but something that would probably not be a bad idea is to have someone take photos of you doing your qi gong and post them. Then as you don’t have an instructor, we could possibly assist you in some posture suggestions.

When starting, I always felt like I had the posture and am always relearning the postures and noticing small and refined things that I make adjustments to. I had a problem sinking the chest in the beginning, and also had a habit of leaning backwards instead of standing upright.

Practice!!!

  • Nexus

<font size=“1”>“Time, space, the whole universe - just an illusion! Often said, philosophically verifiable, even scientifically explainable. It’s the <font color=“blue”>‘just’</font> which makes the honest mind go crazy and the <font color=“blue”>ego</font> go berserk.” - Hans Taeger</font>

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Posted some comments on the original thread too…

I’d just like to second Nexus’ point about not worrying about progress, because it’s RIDICULOUSLY important!

You should do qigong with the same kind of intent you use to scratch a mild itch on your cheek while being utterly engrossed in a book. It’s hard to do it right and be completely “in” to it while still being so “non chalant”, but if you can manage it, you’ll definitely notice the benefits.

4

Nexus, I was thinking about posting photos of myself in the postures, too :slight_smile: Good idea :slight_smile: I think I will wait a week or two before I do the photo thing, however, and this is my reasoning:

I want to make sure that I’m doing it the same way each time, and that will take a few days to get settled into “position.” That way, I can be pretty sure that I’m always doing it the same way, so if I get advice to “lean forward more,” then I will be leaning forward from the position I am in the pics. Does that make sense? I figure the first few times I do it, my posture won’t be exactly the same.

Braden, the book says to add 5 minutes a week, but I think I like your idea of 1 minute a week better. That will then be 15 weeks before I get to 20 minute sessions. Do you think that sounds better? My legs did not get sore at all but my arms did a little.

Thanks for the ideas guys. I’ll post my second entry tomorrow in this thread.

Oh yeah, while I’m thinking about it, here’s my arrangement. It says in the book to do it outside, or looking out a window. I look out the window of my 4th floor dorm room, to a field with trees in the distance. Right below my window is the trash area. That doesn’t seem very conducive to qigong.

I’m still wondering what the best time of day would be. I would prefer to do it in the morning, but then there’s the breakfast issue. I read that it can be good to practice qigong after a refreshing shower, but with the way I sweat I’d almost like to do qigong before my shower. Is this a problem? I’ve heard you should avoid moisture on the skin and extreme temperatures for a while after practice. I guess I can always do it in the afternoon when I come home from classes (i get home at 1:15 on mon, wed, and fri., and i don’t start until 3:30 on tue and th. So, maybe i could do it after classes on mwf and before classes on tth).

So if anyone has time suggestions, please let me know.

Thanks a lot guys,

Iron

5

Re: adding time/week

I don’t know what qigong system you’re studying, so it’s hard to say. I practice the bagua eight palms qigong system which has between 8 and 10 postures, depending on how you count them. So adding 30 seconds to each could be equal to an overall increase in five minutes. However, there’s no way I could do this weekly and still practice properly - it would mean I’d work from the 5 minute starting point to the 45 minute maximum time in about two months, whereas for many people it will take two years. However, it’s quite likely that your systems postures aren’t as rigorous in these; you can certainly add time in a wuji stance more safely than you can add time in the mountain palm stance.

If your legs are having an easy go of it, stand a little deeper. You don’t want them to be dying - it’s NOT the point here to work out your thighs. However, it certainly shouldn’t be comfortable, especially at first. Even after you’ve got some skill, it remains important to challenge your legs somewhat. The heat they generate through work can be thought of as analogous to the flames under the cauldron that is your lower dantien. Your breath, like the bellows.

6

Iron FistQigong

I must echo what everyone is telling you Iron Fist. When you perform your exercises concentrate on the breathing/performing of the exercise as one, coordinating mind/body. When I began my Qigong training I started with three exercises and added one exercise per week. Once I had the eighteen under my belt I was standing in wuji and sweating up a storm in one place for 20 minutes. Take your time and enjoy the exercises. Over a period of time you will see the benefit. Nexus used a good “intent”. Makes a difference when performing Qigong. Practice, practice, practice. Have a great day.

              Damia
7

Here’s a dumb question. Wouldn’t all the heat that is generated in qigong, over time, cause your body to become out of balance (in terms of heat/cold)?

See, my body is already hot most of the time (although it is rediculously humid right now), but even so, I’m on prescription anti-perspirant because even when I’m cold my body wants to sweat like a pregnant woman’s. I had my thyroid levels checked and everything was normal, though. So, I’m wondering about this because I don’t want my core temperature to become even hotter. Make sense?

Thanks,
Iron

8

sweating

I don’t know if anyone else has mentioned this, but if you are sweating while holding a posture, it means you are doing something wrong, regardless of the time. Sweating is indicative of a structural/postural error.

9

I’ve never heard of the 40 min max. for qigong practise. Can you (or your source) provide an explanation?

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Iron Fist/sweating

I have been profusely sweating ever since I can remember but I don’t think it was because of not being balanced. I live in south Georgia and it is very hot and humid down but I don’t think it is a factor either. My theory is that when you are properly performing qigong (moving and breathing properly)and your dan tien is moving, you should sweat because qigong is a whole body exercise. Even though an exercise is for a certain muscle/vital organ you are using your body, your qi to focus on that body part. Same thing in Iron Palm. Although it looks like the palm is doing the breaking the whole body is making it happen and the hand is the end result. I don’t think there is anything wrong with you my Iron Palm Brother, you just sweat alot like I do when I am physical. Have a good one. Forty minutes of qigong is a long
time. How many reps do you do?

            Damia
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IF - Nope, qigong should balance you out. Don’t worry about it.

Shin - I have no idea where you’re getting that. Qigong isn’t just relaxing into proper structure, it’s doing work. If it’s ever easy, you’re doing it wrong. In terms of taoist alchemy, the purpose of qigong is to work the cauldron of the lower dantien. This requires heat. This generates sweat. Everyone I know sweats during qigong.

Patriot - The 40-45 minute max has been handed down verbally by every competent instructor I’ve ever spoken to. It applies to standing, rather than qigong at all. Your qigong might be longer if you have moving, circlewalking, or other sets you do in addition.

12

Structure

Sweating is caused by the chi leaking out from improper structure. I can hold low horse with my legs parallel to the ground for 10 minutes, and not sweat a drop. I do generate an insane amount of heat, so much that you can feel it when you walk past, but I do not sweat.

I used to sweat but my teacher and his associate all told me it was a sign that something was incorrect. And low and behold there was. Before I corrected it I couldn’t hold low horse for more than 1 1/2 minutes without sweating like a maniac. Afterwards, getting to ten minutes was no problem.

13

I can hold a low horse stance legs parallel to the ground for 10 minutes without sweating too. However, doing that has absolutely nothing to do with qigong.

14

So you guys can get a better idea of what I’m doing, I’ll give a summary here. Any quotes are taken from the book “The Way of Qigong” by Kenneth S. Cohen. ISBN 0-345-42109-4. There, that takes care of copyright infringement.

Basically, it’s a stading qigong. There are no “reps” per se. “The arms are in a rounded position, at the height of either the abdomen, chest, or face, as though lightly embracing a giant beach ball. The palms can be facing either away from or toward the body. … Generally, during the practice of Standing, one either holds one position for a long period of time or spends a lesser period holding several positions in a succession. For instance, the hands might be held at chest height for twenty minutes. Or the hands can be rounded at the level of the abdomen for five minutes, chest level for five minutes, face level for five minutes, then back to chest, five minutes, and abdomen, five minutes. This gives a total workout of twenty-five minutes.”

I’m starting at just 1 minute in each position, so: abdomen 1 min, chest 1 min, head 1 min, chest 1 min, abs 1 min. 5 minutes total. Then, he give illustrations of each position, as well as detailed descriptions of things such as “eyes,” “breath” “concentration” “time and length of practice” “concluding your session”, “difficulties and challenges” and “stages of standing.”

As I stated before, in a week or two I will post pics of myself in each position so you guys can check my posture.

I hope this gives you guys an idea of what I’m doing.

It is my understanding that this is a totally basic, elementary qigong, which since I am a relative beginner of qigong, that’s all I’m looking for. There’s no cool movements as would be found in Taijiquan or bagua. I’d prefer to find a teacher for something like that.

I have two more questions.

  1. If I were also going to be training other aspects of MA (ie. forms, technique, fighting, etc.) would it be best to do that before or after my standing qigong?

  2. I will most likely be doing my weight training in the evenings, so that will be seperated from my qigong by about 8 hours. No problem with that, right?

Thanks for all your help so far, guys!

Iron

15

Today’s qigong

8/29/01
3:29pm
Total time: approx. 6 minutes 30 seconds (10 breaths each position, which was about 1 minute 30 seconds for 10 breaths, so that is about 6.6 breaths per minute, right?)
Feelings: My brow is wet, and my hands are noticably warm (then again it is hot in my room, and I’m standing 4 or 5 feet from a window, so this could partially be a green house effect). I went through the first 3 positions fine (ab, chest, head), but then coming back down, (chest, ab again), when I was in the final position of abs, my forearms and hands felt HEAVY!

I think this could be one of two things. 1) My front deltoids and arm muscles became fatigued during their first three positions, especially the one at head level, and so I was feeling the effects of this. Or 2) I did something right and achieved good qigong style relaxation (because I always hear about how you’re supposed to feel “heavy.”). Anyway, it’s probably the former (1), but hey, it’d be cool if I was doing something right already :slight_smile:

It’s strange. Almost immediately after I begin (after the first breath or so), my whole body heats up. It’s very noticable.

Iron

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Shin: Don’t you think that it’s possible that you sweated less as you became more accustomed to the postures?

Sweating doesn’t mean that you are leaking chi. And it doesn’t necessarily have anything to do with your body generating heat from the chi kung. Holding your arms up for 15 minutes can be hard work at first. It will get easier with time. Just don’t push too hard. If you are tired, stop. Take it easy, chi kung progress is not a thing to rush.
Consistency is more important than anything.

17

Qi leakage…

Just on the topic of sweating and leaking qi… We leak qi constantly, through our eyes, breathing, and even talking. Ever wonder why if you have to give a talk, lecture, or whatever, at the end of the day you can be dead tired, even though you didn’t do any strenuous physical activity? Because talking gives away a lot of qi. Sweating might leak qi too, I’m not sure, but sweating does clear out all the crap that’s in your body. Sweating is very cleansing, and is a good thing(not that we sould TRY to sweat or anything, though). But, even if sweating does leak some qi, qigong happens to build up and strengthen your qi, so it isn’t that big of a deal. I can’t imagine that the past masters who trained 6-8 hours a day didn’t sweat at all.

My thoughts.
(I would, however, think that bad structure would make you sweat more)

18

i think denali is right

when you start out, it is normal to sweat, and you could sweat for several different reasons (one being you might not be using abdominal breathing enough, and building fire qi). however, to the best of my knowledge, you should not be sweating after you’ve practiced for quite awhile.

it was my impression that sweating is an effort by the body to re-balance itself. i never sweat anymore from qigong practice, but i did when i started out.

think about it, people, sweating is an effort to cool down the body. should a balanced body with balanced water and fire qi need to be cooled down???

my advice to you, ironfist, is to practice abdominal breathing deeply, gently, and naturally. do it enough so that you learn to do it all the time, and don’t have to think about it. if you stay on the right path, though, any weird things like that will eventually pass on as your body is re-adjusted.

19

IF - Do the standing qigong first.

Certain weightlifting exercises will tax your ability to properly do qigong more than others. Take note of this and adjust your schedule accordingly. In principle there’s “no problem there,” you’ll just have to keep an eye on things, and make necessary adjustments. Unfortunately, you’ll have to listen to your body to figure out what changes you’ll have to make! I’ve found upper shoulder / neck exercises particularly hazardous and have had to adjust my workout schedule a bit.

RE: Sweating & the balanced body.

Equilibrium would be a better word than balanced. The state is dynamic, rather than static. You stay balanced by having a body that adapts well to change. Sweating is neither good nor bad, in the sense that sweating too much or too little will disrupt the balance. Qigong will balance you out. In this sense, it shouldn’t stop you from sweating, nor should it encourage you to sweat. Rather, it should stop you from sweating inappropriately, and encourage you to sweat appropriately. When you are generating as much heat as you do when you practice qigong, it is appropriate to sweat. Why? To balance you out.

20

Thanks for your input, Braden.

I hope I’m not annoying with all my questions.

Iron