This is my personal favorite standing meditation in the Turtle Gong lineage: Turtle Qigong Part 2 is accessed by clicking here.
It is just 7 movements with 2 visualizations. The ending visualization was the best thing for some acute back pain many years ago, and I find it to make a good laying down meditation by itself. It takes about a half an hour to do the whole form, which can be done in segments through the day. Parts can be left out; Wang advised us to not go backwards. Qigong is like music, and it doesn’t play backwards either.
Some students need complexity to stay focused and engaged; others crave simplicity in order to go deep. This form strikes a nice balance.
It will open and change the breathing and rib-cage like nothing else. Part 1 leaves the breath well enough alone, as do most beginning forms. Many forms enter into working with the breath, as breathing is closely allied to our mental process. For example, you can’t be upset if your breath is calm. Deep breathing is often taught, but it can induce discomfort in the chest. Being and moving like a turtle helps overcome these obstacles. Breathing slowly, deeply, quietly, and not excessively or with force is accomplished with the turtle.
There is a lot of focus on the neck here. A Chiropractor who was in our group in China while learning this form from Wang was excited about this aspect. “If the neck is right, the whole spine is good,” was his experience. Turtles have flexible necks. This keeps the brain healthy. Also, doing the neck movements will adjust the crystals in the inner ear that cause vertigo in my older patients.
Please enjoy this form to enjoy better health.
Qigong Meditation 