Gentle Movement (Qi Gong or Tai Chi)
Materials Needed
Feeling
Worry
How to Do It
Engage in slow, flowing movements such as those in Qi Gong or Tai Chi, focusing on the sensation of movement and breath.
Why It Works
Gentle movement practices like these encourage mindfulness and a focus on the present moment, which can help to disrupt the cycle of rumination by redirecting mental energy towards bodily sensations.
Guided Practice
Take a moment to settle into a comfortable position. Close your eyes if it feels right, and let your breath flow naturally. Feel the ground beneath you and imagine that with each breath, you are drawing strength and stability up from the earth.
Continue sitting comfortably, as you now deepen your focus with a few more breaths. Gently close your eyes or keep a soft gaze forward. Start by taking a few deep breaths, grounding yourself in this moment. When you're ready, begin to move slowly, raising your arms as if lifting a soft, light ball in front of you. Notice the sensation of your muscles engaging, the gentle flow of energy through your arms and hands.
As you continue this gentle movement, imagine that you are moving through water, feeling a gentle resistance that supports and guides your movements. You might visualize a calm river, each movement creating ripples that flow outward. Allow yourself to move fluidly, without force or strain, tuning into the rhythm of your breath and the sensation of your body moving in space.
Feel the connection between your movements and the ground beneath you, as if you are rooted like a tree, strong yet flexible. Perhaps you notice a sensation of energy rising up from the earth, flowing through your legs, your spine, and out through your hands. Allow your movements to become a dance, a flow that is uniquely yours. There’s no need for perfection—simply explore what feels right for your body.
As we begin to close this practice, gradually bring your movements to a stop, coming back to stillness. Feel the echo of your movements in your body, the warmth in your muscles, and the calm in your mind. Maybe you sense a lingering energy or a sense of harmony and balance, or something else altogether. Take a few deep breaths, grounding yourself back into the present moment. When you’re ready, slowly open your eyes or lift your gaze, carrying this sense of calm and presence with you.