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Moving meditation, one of the two major meditation methods, keeps the mind and body balanced and, along with silent meditation, works wonders in bringing about inner realization and transformation. As far as moving meditations are concerned, Dogong, one of the most well known moving meditation systems in Korea, comes highly recommended.

Dogong Moving Meditation

According to Dogong practitioners, there are hundreds of forms of the exercise. Only 16 certain steps, however, are regarded as simple to practice and effective in opening the chi, or life force channels in the body. A detailed explanation of four of these 16 steps follows.

The First Movement (Li)

The first movement is called “Li“, which symbolizes the body movements of a woman lifting up a large water jar in ancient times. It is recommended for those with heart and lung problems and weak back and leg muscles, as it helps strengthen the areas near the heart, waist, and legs.

To start this movement, stand up straight with your feet shoulder width apart. While inhaling, stretch your hands out to the sides of your body, until they are above your head and fully extended.

Imagine that you are holding something above your head. While exhaling, bend your knees slightly and bring your hands together down slowly to your knees. Next, while breathing in, raise your hands up above your head again, looking forward. While breathing out, bring your hands together down to your knees again and finally, stand up straight.

The Second Movement (Ya)

The next movement, “Ya“, symbolizes one of the circular tai chi symbols. Its steps are believed to help reinforce the function of the heart and, in particular, intensify the capacity of the lungs.

To start, take a deep breath and relax. While inhaling, raise your right leg, bending the knee, with your toes pointing downward and, at the same time, raise your left hand up above your head with your palm facing the sky. Then, bend your left knee slightly and stretch your right arm along your body. Finally, bend your upper-body forward as much as possible, while maintaining relaxed breathing patterns. Repeat this exercise following the same instructions, but this time raising your left leg and right hand.

Return to the prone position. Take a deep breath while bringing your hands up to your chest, and exhale while stretching your arms downwards towards your lower abdomen. Make sure that while doing this, you focus on your own breathing, in and out, and concentrate on every sense in your body.

The Third Movement (Do)

Do“, the next step, is considered excellent for developing a sense of equilibrium and balance as well as maximizing the effectiveness of all the functions of the inner organs. To start this movement, stand straight with your feet open to the width of your shoulders. While breathing in, raise your left leg with the toes facing down and raise your arms and stretch them out in front of you. While exhaling, lean forward a little and bring your hands down over your chest with the palms facing in, and with your left leg still bent.

After this, while breathing out, lower your left leg and bring your hands down to your abdomen and stand straight again. When the full set is finished, switch from your left leg to the right and go through the same procedure again.

The Fourth Movement (Rae)

Rae“, the next movement in the form, has the effect of opening the chi channels in the parts of the body where life force energy is prevented from flowing because people in today’s fast-paced society neglect to exercise.

To do this movement, you should stand with your feet shoulder-width apart. While inhaling, raise your hands up slowly to the sides of the body, about 30 degrees higher than your shoulders so that your right hand is above your head and your left hand is a little bit over your shoulder.

While exhaling, bend your left leg backward slightly with your right palm facing the sky and the left palm facing away from you. After this, while breathing in, bring your hands slowly down to the sides of the body. While breathing out again, go back to the original position and stand up straight.

It is recommended that you practice each movement of the whole form for at least half an hour a day for a couple of months. This exercise is regarded as very effective for those who have suffered from heart or blood problems such as hypertension and heart attack.

After only a month of practice, you will be able to see a difference. If you have high blood pressure, it will go back to normal, and your inner body will get much stronger and healthier.

Another way to practice this meditation is simply to listen to music and dance. Move your body slowly according to the sound of the music and hear the blood flowing in your body as well as the beating of the heart.

 

Exercise Movements To Unlock Your Qi
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