Using qigong for sleep can be very effective to calm your nervous system. This short guided meditation of the 6 healing sounds can be used once you are in bed at night to help you fall asleep quickly. Scroll down to listen to the audio recording on Youtube.
The 6 healing sounds can be spoken aloud or internally in your mind.
The sounds are:
Lungs: Sssssss (colour white)
Kidney: Choooo (colour blue)
Liver: Shhhhhh (colour green)
Heart: Haaaaaa (colour red)
Spleen: Whorrrr (colour yellow
Triple Warmer: Heeeee (colour purple)
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There are a number of ways to practice the qigong 6 healing sounds, just as there are numerous forms of qigong. This video will detail a simple way you can use these time tested sounds in the comfort of your own bed to help you get to sleep at night. I will move through the sounds and visualisations quickly so you can get an overview of what each of the sounds are as well as the associated colours, visualisations and organ systems. Once you have used this recording a few times, and can remember the sounds and the colours, you can do this practice at your own pace without using the recording.
Make yourself comfortable in bed and turn the light out. Lie on your back with your palms facing outwards at the sides of your body. Let your feet relax and consciously scan your body for any tension and allow yourself to sink into your mattress. Become aware of your breath.
In this practice you will be using the sounds internally or sub vocally. We begin with the sound of the lungs, which is the sound of Sssssss. This is the sound you will imagine you are making as you exhale if you are choosing the silent option. If you are new to this practice, you can produce the sound as I demonstrate here to help you commit these sounds to memory.
Let’s begin. Take a big breath, and exhale : sssssssss. If you are making the sound internally, be sure that you are not holding your breath as hear this sound in your mind. Exhale at the same time as sensing the sound within your mind.
When you have exhaled all your air while making this sound, return your breathing to normal, and picture in your mind a bright white light in your lungs. Imagine golden light entering the crown of you head and descending into your lungs as it turns to bright white light.
For the purposes of this instruction, I will move onto the next sound, but once you have committed these sounds to memory and can practice at your own pace, perform each of the 6 sounds and the subsequent visualisation of light, around 3 times.
The next healing sound is the sound of the kidneys which is Chooooo. Take a big breath, and exhale Chooooo. (demonstrate) After exhaling fully, imagine bright blue light in the kidney area.
The next sound is the sound of the liver, which is Shhhhhhhhh. Take a big breath, and exhale Shhhhhhhh (demonstrate) After exhaling fully, imagine bright green light in the liver area.
The next sound is the sound of the heart, which is Haaaaa. Take a big breath, and exhale haaaaaaaaaa. After exhaling fully, imagine bright red light in the area of the heart.
The next sound is the sound of the spleen and stomach, which is whorrrr. Take a big breath, and exhale Whorrrrrr. (demonstrate) After exhaling fully, imagine bright yellow light in the area of the spleen and stomach. (10 seconds)
The next sound is the sound of the triple warmer, which is Heeee. Take a big breath, and exhale Heeeeeee. After exhaling fully, imagine a calming purple light connecting the head, heart and lower abdomen.
This is just a short demonstration of one way you can use these sounds at bedtime. Commit these sounds to memory so you can practice them on your own taking as much or as little time as you like. You can focus on each sound as many times as you like, but as a rough guide, 3 times for each sound and visualisation would be fine.
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