Qigong Grounding Visualization

Sometimes you just need something to get you out of your head and back into your body. This tree root visualization will help you do just that. It will relax you into your body, bringing your consciousness down from your mind into your feet. It is particularly helpful to practice this meditation when you feel anxious about an upcoming meeting or event.

Wuji Posture

In Qigong, Wuji posture is the foundation for all dynamic (moving) and quiescent (static) standing exercises. This posture maximizes relaxation and the flow of qi. You begin by standing with your feet flat, with your weight distributed evenly through your feet. Your legs are separated as wide as your shoulders' distance apart and your toes should point forward. Your toes should softly grasp the ground to keep your body firmly rooted yet relaxed. Rigid or tense feet disrupt the flow of qi from the earth into the body. Your knees should be slightly bent and facing the same direction as your feet. Never bend your knees past your toes. Try to align the knees directly over your feet, if possible and comfortable. Relaxing the knee joints increases the qi and blood flow through the legs.

Sprouting Tree  Roots

• Stand in Wuji posture.
• Breathe slowly and deeply. With each inhale, fill your belly with energy, and with each exhale, let the energy sink down your legs and into the ground. Practice this for a minute or two until your whole body begins to relax.
• Now focus on your feet. Visualize your feet sprouting roots that go through the floor deep into the ground. In your mind's eye, watch them growing deeper and deeper into the earth. Take  a full minute or even two to do this.
• On an inhale, visualize pulling the grounding, centering earth energy up your tree roots, up your legs and thighs to fill your belly. You can visualize this as a golden mist rising from the earth's core into your belly.
• Exhale, and visualize all your stress and worry exiting your body and melting deep into the ground through your tree roots.
• With each inhale, pull grounding energy up through your tree roots, into your legs, and fill your belly. With each exhale, let all your tension and stress sink down into the earth's core via your tree roots.
• Continue this meditation for as long as you wish.