Meditation Techniques: Chinese Meditation Explained

Chinese meditation is heavily influenced by Buddhist and Taoist practices, with the primary goal of spiritual development and the attainment of Buddhahood or immortality. Chinese meditation techniques focus on meditating on the void rather than making the mind one-pointed. Qigong, a traditional Chinese healing practice, combines meditation, controlled breathing, and gentle movement to promote good mental, physical, and spiritual health. Taoist meditation, on the other hand, includes concentration, mindfulness, contemplation, and visualization. Chinese meditation balls, also known as Baoding balls, are another ancient Chinese tool used to reduce stress and enhance focus during meditation.

Qigong meditation: a traditional Chinese healing technique that combines controlled breathing, meditation, and gentle, slow movements

Qigong (pronounced "chee-gong") is an ancient Chinese healing practice that combines controlled breathing, gentle movement, and meditation to promote good mental, physical, and spiritual health. It is believed to treat a variety of health conditions, including high blood pressure, heart disease, diabetes, chronic fatigue, insomnia, and leg and back pain, among others. However, research backing these claims is limited.

Qigong is roughly translated as "the master of one's energy" and combines two important concepts of traditional Chinese medicine (TCM). "Qi" roughly translates to "vital life force," while "gong" means mastery or cultivation. This practice is meant to cultivate the energy and strength of nature and allow it to flow through the body to promote better health.

There are two main categories of qigong: active (dynamic) qigong and passive qigong. Active qigong involves controlled, slow, and gentle movements that promote blood and lymphatic drainage, balance, muscle strength, and flexibility. It also enhances yang energy, which represents active energy, strength, and vibrancy. Passive qigong, on the other hand, involves stillness and calm, deep breathing, focusing on embracing yin energy through body stillness and the mental cultivation of qi energy.

The benefits of qigong include improved balance and gait, reduced stress and anxiety, improved mental focus, and a lower risk of chronic disease. It is a safe and gentle form of exercise that can be practiced by people of all ages and fitness levels.

To practice qigong, one typically performs a series of slow, deliberate movements while focusing on breathing and maintaining a meditative state of mind. It is recommended to practice qigong daily, even for just 10 minutes, to develop skills and reap the benefits.

Taoist meditation: traditional meditative practices associated with the Chinese philosophy and religion of Taoism, including concentration, mindfulness, contemplation, and visualization

Taoist meditation refers to the traditional meditative practices associated with the Chinese philosophy and religion of Taoism. The earliest Chinese references to meditation date from the Warring States period (475–221 BCE).

Livia Kohn distinguishes three basic types of Taoist meditation: "concentrative", "insight", and "visualization".

"Concentrative" meditation involves intense concentration, or "perfect absorption", and is used to achieve a state of "intent contemplation". This type of meditation is often associated with physical practices such as Daoyin "guide and pull" breathing exercises, and Zhan zhuang "standing like a post" techniques.

"Insight" meditation is a form of "open acceptance of sensory data", interpreted according to Buddhist doctrine as a form of "insight" or "wisdom". The goal of this type of meditation is to merge individual consciousness into emptiness and attain unity with the Dao.

"Visualization" meditation involves the conscious concentration and focused intention to cause certain energies to be present in certain parts of the body or to make specific deities or scriptures appear before the meditator's mental eye. This type of meditation often involves the visualization of bodily organs and their gods, the sun and moon, and the absorption of inner light.

In addition to these three basic types of Taoist meditation, there are also important practices such as Zuowang "sitting forgetting", Shouyi "guarding the one", and Neiguan "inner observation".

Taoist meditation has been adapted by traditional Chinese medicine and Chinese martial arts, and has also influenced Western knowledge of meditation through translations of Taoist texts such as "The Secret of the Golden Flower".

Meditation balls: two little balls that can be held in one hand, used to reduce stress and improve brain function

Meditation in China is heavily influenced by Buddhist and Taoist practices. The primary aim is spiritual development and the attainment of Buddhahood or immortality. Chinese meditation is geared towards the liberation of the mind or soul.

Meditation balls, also known as Chinese medicine balls, Baoding balls, relaxation balls, or Zen meditation balls, are two small balls that can be held in one hand. They are used for physical exercise and therapy and are believed to improve brain function and reduce stress. The balls are constantly rotated in the palm of the hand, with their relative positions switching. Eventually, the user learns to manipulate the balls without them touching each other.

The history of Chinese meditation balls, or Baoding balls, can be traced back to the Ming dynasty. They are said to have originated in the town of Baoding in the North China Plain and were used by people from all walks of life, including emperors and commoners. Before the Baoding balls, soldiers and regular people exercised their hands by rolling walnuts. Over time, iron Baoding balls were introduced, which doubled as weapons.

Today, meditation balls are made from various materials such as marble, agate, stone, jade, steel, and even solid gold. Most are hollow and produce a pleasant chiming sound when manipulated. The balls vary in weight and texture, with craftsmen often choosing metal due to its ability to be engraved with intricate designs.

Doctors in China sometimes recommend Baoding balls to patients suffering from fatigue or hand/arm injuries, as they are believed to activate therapeutic pressure points in the palm of the hand, enhancing the patient's internal energy flow. Users of meditation balls have reported benefits such as improved sleep, reduced muscle tension, and enhanced dexterity.

Meditation balls are an optional addition to a meditation practice. They can be incorporated into your daily routine by rolling them in your palm, allowing you to focus on the movement and let go of anxious or worrying thoughts. With practice, it is possible to rotate multiple balls simultaneously, increasing dexterity and concentration.

Active Qigong: a form of Qigong that uses controlled and deliberate movements to help energy flow through the body

Active Qigong, also known as Dong Gong, is a form of Qigong that uses controlled and deliberate movements to help energy flow through the body. It is considered a type of exercise that shares characteristics with passive Qigong, such as good posture, controlled breathing, a focus on relaxation, and visualisation.

Active Qigong involves intentional, active movement and breathwork that enhances yang energy. In traditional Chinese medicine, yang represents active energy, strength, and vibrancy. It includes repeating gentle, coordinated movements to promote blood and lymphatic drainage, balance, muscle strength and flexibility, and a greater awareness of one’s body in space (known as proprioception).

The goal of active Qigong is to continuously keep the body in flow. Unlike yoga, which generally focuses on static stretches, active Qigong requires you to keep your body moving through various movement sequences. It is best practised in a group setting to promote connectedness and community, which traditional Chinese medicine believes is important for health and healing.

Qigong, in general, is a system of coordinated body-posture and movement, breathing, and meditation said to be useful for health, spirituality, and martial arts training. It has roots in Chinese medicine, philosophy, and martial arts, and is traditionally viewed by the Chinese and throughout Asia as a practice to cultivate and balance qi, the mythical life-force.

Qigong practice typically involves moving meditation, coordinating slow-flowing movement, deep rhythmic breathing, and a calm meditative state of mind. It is practised throughout China and worldwide for recreation, exercise, relaxation, preventive medicine, self-healing, alternative medicine, meditation, self-cultivation, and training for martial arts.

Passive Qigong: a form of Qigong that uses stillness and gentle breathing to cultivate the energy in the body

Chinese meditation is heavily influenced by Buddhist and Taoist practices, with the primary goal being spiritual development and the liberation of the mind or soul. One form of Chinese meditation is Qigong, which combines controlled breathing, gentle movement, and meditation to promote good mental, physical, and spiritual health.

Qigong is divided into two main categories: active (dynamic) qigong and passive qigong. Active qigong involves controlled, slow movements, while passive qigong involves stillness and gentle breathing. The latter is a form of meditation that uses body stillness and gentle breathing to cultivate the energy in the body.

During passive qigong, the body remains still, but the mind actively works to cultivate and move qi energy throughout the body. This practice is similar to traditional meditation and is meant to embrace yin energy, which represents calmness and gentleness.

There are two main types of passive qigong: mental focusing (ru jing) and visualization (cun si). To practice mental focusing, one should sit in a comfortable upright position, close their eyes, and breathe deeply with their belly. The goal is to focus on the breath for at least 10 minutes. Visualization involves a similar practice but adds an element of imagination. With eyes closed, one should imagine things that bring joy or relaxation, such as a beach or a mountaintop. These visualizations help direct positive energy throughout the body.

Passive qigong is a powerful tool for improving mental and physical health, reducing stress and anxiety, and enhancing overall well-being. It is a safe practice that can be done daily and is suitable for people of all ages and conditions. However, it is always recommended to consult a healthcare professional before starting any new form of exercise or meditation practice.

Frequently asked questions