Qigong short forms, Morning Qigong short form

This qigong form should be done after you wake up, before you get out of bed.
1. Roll on your right side. Try to remain in the relaxed state of awakening. Lay your two hands together, left half palm on top of right palm. Place them near your face with fingers pointing to the head of your bed. Touch the tip of your tongue to the roof of your mouth directly behind your teeth.

2. Place your left leg on top of your right and bend the left leg slightly so that the left foot is still touching the lower portion of your right leg. Try to keep your body relaxed. Allow saliva to collect in your mouth and gently swallow it. Try to trace its path in your mind as it goes down your middle qi channel to your lower dan tian.

3. Do not allow yourself to fall asleep. Remain relaxed and keep your mind vaguely at the lower dan tian. When you are ready to get up, knock your teeth together several times to exercise and firm the teeth and to get your body out of the meditating state. Swallow saliva again to follow its path to the lower dan tian to condense qi there. When you have finished, get up slowly and begin your daily tasks.

Continue Qigong morning short forms
If you have more time, after completing the above exercise, rather than getting up from bed, roll on to your back, stretch your arms above your head, and legs downward, thinking all the joints including your spine are pulled apart slightly and relaxed. Focus your mind on taking a long deep breath and inhale. As you exhale say the word, ‘heh-,’ softly and the whole body relaxed. Repeat three times. This helps release filthy qi from your chest.

1. Next roll on your left side in the same way as before, and swallow saliva and trace its path with your mind to the lower dan tian and remain there for a minute. Roll back over on to your back and rub your hands together until hot, place the index and middle fingers on either side of your nose, rub up and down massaging this area for about one minute. Rubbing hot hands in this area helps with the qi circulation, because our hands bring qi to the area that you massage.

2. Now, sit up. Using your fingers tap your eyes gently on the eyeballs with your eyes closed for a minute to improve the vision. Then grab your ears between your thumb and forefingers and gently pull them down and up then move them forward and back (or role by palms), for about a minute. Next place your palms over your ears so that they cover your ear holes tightly and your fingers rest on the back of your head. Place your index finger on top of your middle finger and snap your index finger off your middle finger so that it taps the back of your head. Tap 24 times. This tapping is called, ‘beating the drum of Heaven’ and will help to improve your hearing. After you have completed the drumming section, remain quiet for a minute then quickly massage your face with your palms and fingers in the way that you wash your face. This is another good stopping point if your morning time is limited and you may get up slowly and begin you daily routine.

If you have more time, after completing the above exercise, sit up in bed in a crossed leg meditation posture (if your bed is soft find a more suitable place) for as long as you wish. Be sure to keep your back straight and your head level. Keep your chin slightly tucked so that you have good posture. Circle your tongue first inside and then outside your teeth in a clockwise and counterclockwise manner to massage your gums. When you do this saliva will collect in your mouth, swallow small amounts of it three times. When you swallow imagine the saliva as water rinsing your internal organs as it makes its way to the lower dan tian. This helps improve the functions of the organs and prevents aging.