This meditation while independent is the last installment of a four-part breath-work series entitled “Finding Stillness through Breath”.
This meditative practice centers on receptive awareness of breath and body, guided not by control but by inner listening. As the practitioner visualizes calming sensations—such as sinking or relaxing—the body’s tissues subtly respond, releasing tension without force. From this softened ground, attention turns to the breath as it arises on its own, without deliberate inhaling or exhaling.
Rather than focusing on physical motion, one is invited to observe the breath itself—as energy, presence, or subtle qi. Over time, the breath becomes quiet and refined, sometimes dissolving into spacious awareness. Particular attention is given to the still points between breaths, which act as gateways into peace and formless presence.
This gentle, spacious method cultivates embodiment, subtle energy awareness, and spiritual openness, allowing breath, body, and consciousness to harmonize in stillness.
Observe the Breath - Practice
Purpose: To cultivate deep stillness, subtle energy awareness, and union with the Dao through breath observation and somatic release.
Practice Duration: 10–30 minutes (or as long as feels natural)
Step-by-Step Practice:
1. Posture: Sit comfortably upright, either cross-legged or in a chair. Let the hands rest naturally in the lap. Relax your shoulders. Let your spine rise like bamboo—rooted yet soft.
2. Relax and Soften: Bring to mind tranquil imagery—sinking into warm water, settling into earth, or melting snow. Observe how your muscles respond. Let your tissues conform to this softness.
3. Wait for the Breath: Do not breathe deliberately. Let the breath come and go of its own accord. Trust the body. Simply observe the arrival and departure of each breath.
4. Observe the Breath Itself: Don’t watch your body breathing (chest or belly movement). Shift focus to the breath as a sensation of energy or movement within space. This may feel like a breeze, wave, or presence—not necessarily a physical motion.
5. Notice the Still Points: Be gently aware of the pauses between breaths, especially after the exhale. These brief moments hold deep peace—rest in them. Don’t rush them. Let them stretch if they want to.
6. Remain Receptive: Maintain open awareness. Don’t interfere, judge, or grasp. Let breath, body, and awareness dissolve into stillness.
7. Closing: End by taking a deeper breath. Gently move your fingers and toes.
The IMQC is dedicated to providing high quality Medical Qigong instruction for students all over the world. The IMQC is a federal non-profit public benefit corporation 501(c)(3) operating under the auspices of the Temple of Peace and Virtue.
