Self-Care with Qigong Tai Chi
By Beth Gherardi, MA, Medical Qigong Practitioner and Tai Chi Instructor
Losing someone we love is nothing short of devastating. Our hearts may feel broken as we navigate the myriad of emotions and complex situations we face as we grieve. The stress of loss is real and impacts us in often unexpected ways and at unexpected times. We can feel overwhelmed and exhausted in ways that impact our physical, mental, emotional and spiritual well-being. We may be needing something beyond words to help us heal through grief.
There is an ancient Chinese practice called Qigong (pronounced “Chee Gong”) that is part of Traditional Chinese Medicine, or TMC. Qigong translates to Qi (Life force energy) and Gong (to work or gather), or cultivation of Life force energy. Qigong is a gentle mind/body/whole-person practice that consists of breathwork, mindfulness, seated/standing/postures and movements. Qigong can be practiced seated, standing, stepping, or even lying down.
The Chinese character for grief translates as “a heart that feels it cannot fly.” Grief diminishes/negates the heart’s ability to experience freedom, love, compassion, and joy. In TCM, the heart is referred to as the “Emperor”. It is the heart that has a sovereign role in allowing harmony in the body and other organ systems. Not only is the Heart the “Supreme Regulator” that moves the blood around the body, it is considered the center or psychological and emotional well-being. When the heart’s functioning is impacted by grief, it is the Lung system that seeks to assist with safeguarding and protecting the Emperor Heart. Grief is associated with the element of metal and belongs to the season of Autumn/Fall and the organ system of the Lungs. It is also associated with the action of turning inward (as metal resides deep within the earth). But, sometimes the lungs are not robust or prepared to deal with the shock of grief and its subsequent waves. We need time to strengthen in order to hold steady to allow the heart to heal. Practicing Qigong can strengthen the lungs, which cultivates the safety, comfort and balance needed to nourish the grieving heart.
Here is a simple practice called “Lungs Breathing Qi”
(Read through a couple times before you begin so you can relax into the practice)
- To begin, find a comfortable seated position with hands relaxed, palms resting on your lap.
- Take 3-4 deep, mindful breaths as you settle into your seated position. Allow each of the exhales to further unwind tensions in the body and the mind. Soften/relax the eyes and gaze.
- Gently lift the right hand as you inhale, crossing over the center of your torso, and as you exhale, rest the palm on the left side of your chest and lungs, with the right fingertips resting around the left collarbone.
- On the next inhale, the left hand now crosses the body. As you exhale, the left hand rests in the same manner on the right side of your chest and lungs (creating an ‘x’ with your hands across your chest). Take 2-3 breaths here with the hands crossed on your body and feel the movement of the ribs, collarbones, and front and back upper spaces of the lungs.
- On the next inhale, with hands remaining crossed, gently float them out a small distance from the chest slightly (as if the expanding lungs are able to push the hands outward).
- Now, on the exhale, the hands float back to rest on the chest (as if being gently pulled by the inward contraction of the lungs). Sense the movement also in the back of the lungs.
- Continue breathing slowly and easily in this manner – with both hands connected to the action of the lungs gently filling/pushing outward with the inhale and gently releasing/pulling inward with the exhale.
- Note: You can add a visual intention if you wish: such as filling yourself with peace on the inhale, releasing worry as you exhale. Or filling with calm on the inhale, releasing overwhelm on the exhale. Or, just tending to and nourishing your grieving heart as you breathe.
- Repeat for 9 inhale/exhale breath cycles, or about one minute.
- Complete/Close the practice on the next breath: When the hands are pushed away on the next inhale, allow the palms to rotate downward facing the lap, with thumbs facing the chest. As you exhale, the hands float back down to the lap. Take a moment to feel any changes in your body/mind/emotions. Let your breath return to normal and notice how you are feeling after this practice. You may want to write down some of your responses, or simply return mindfully to your normal activities. You can do this practice anytime. You can also extend into 2, 3 or 5 minutes in length.
- NOTE: As with any practice regarding the body, if you feel pain or discomfort or if you need to modify this to better suit your body, listen to that and act accordingly. Those under cardiac or pulmonary medical care, please proceed slowly and return to normal breathing if at any time you feel dizzy or lightheaded.
If you are interested in learning more about Qigong practices and how this can be a self-care tool for you and your grief, we welcome you to join us for the upcoming hybrid workshop with Beth: Flow With Grief Using Tai Chi on Saturday April 12th at 12:30pm (PT)/ 1:30pm (MST)/ 2:30pm (CT)/ 3:30pm (EST).
About Beth:
Beth has been practicing in the Healing arts since the early 1990’s. She has a BA in Art Therapy and an MA in Expressive Arts Therapies. She is a registered art therapist and over the years has accumulated extensive trainings and certifications in Integral Yoga Therapy, Tai Chi for Seniors, and Medical Qigong.
Beth has spent a good portion of her professional (and volunteer) work in hospice and bereavement care. She has also worked in cancer care and senior communities providing relief to folks with her holistic approach to wellness and the acknowledgement of the human experience through creative and movement arts.
Over the past few years, Beth has brought together two of her passions – fusing Qigong and grief support work – into the development of Qigong for the Grieving Heart programming that she offers for hospices and grief centers in nearby communities.
Beth has raised a family, with now 3 grown children and a life partner. She loves art and art museums, astrology, poetry, reading, meditative walks in the outdoors and drinking tea. She currently lives in Boulder, Colorado.