Here’s your Beginner Class – 10-Minute Qi Gong Lunchtime Routine to boost midday energy and support digestion. This routine is designed for practice after lunch or during a midday break to refresh your Qi, stimulate circulation, and strengthen the Spleen and Stomach system according to Traditional Chinese Medicine (TCM).10-Minute Beginner Qi Gong Lunchtime Routine “Midday Recharge to Support Digestion and Boost Vitality”Best time: Between 11 a.m. and 1 p.m. ( Heart time in the TCM clock)Environment: Quiet space indoors or outdoors, gentle light, loose clothing1. Belly Breathing with Hand on Stomach (1 minute)Posture: Sit or stand tall, shoulders relaxedBreath: Inhale through the nose to the count of 4, expanding the bellyExhale: through the mouth to the count of 6, drawing the belly inMind: Focus on warmth and light gathering in the abdomenPurpose: Calms the nervous system, supports digestive Qi2. Smoothing the Middle Burner (2 minutes)Movement: Place both palms on the upper abdomenInhale: Rub clockwise in large circlesExhale: Rub counterclockwiseBreath: Match the movement with slow, full breathsPurpose: Stimulates the Spleen and Stomach, eases bloating, improves energy3. Painting a Rainbow (From Shi Ba Shi Tai Ji Qi Gong) (2 minutes)Mind: Feel openness and release in the chest and torsoPurpose: Opens Liver meridian, releases tension in sides and ribs4. Rowing a Boat in the middle of the lake (From Shi Ba Shi Tai Ji Qi Gong) (2 minutes)Focus: Keep spine upright, knees slightly bentPurpose: Strengthens Spleen and Stomach, improves post-meal circulation5. Scoop the earth part the clouds (1 minute) (From Shi Ba Shi Tai Ji Qi Gong)Inhale: Raise both arms up the centerlineExhale: Lower arms outward like sinking cloudsBreath: Deep and slowPurpose: Lifts clear Yang, brings alertness and clarity6. Closing – Hands Over Lower Dantian (2 minutes)Hands: Rest over lower bellyBreath: Inhale into your hands, exhale slowlyMind: Feel the body centered, calm, and energizedPurpose: Consolidates energy, restores focusSupporting PracticesAcupressure Points for Midday Energy & Digestion1. Zu san li (ST-36): Below kneecap – supports digestion and Qi2. Qi hai (REN-6): Below the navel – boosts core vitality3. Nei guan (PC-6): Inner forearm – calms stomach and HeartChinese Herbal Formulas (consult a TCM practitioner):1. Xiang Sha Liu Jun Zi Tang – harmonizes digestion, reduces bloating2. Bu Zhong Yi Qi Tang – strengthens middle Jiao, lifts clear Yang3. Liu Jun Zi Tang – tonifies Spleen Qi with mild dampnessLifestyle Tips for Midday Energy• Take 10–15 minutes of quiet time after eating (avoid screen use)• Sit in upright posture while digesting• Avoid cold or raw food during lunch• Light stretching or walking after meals supports Qi movement• Keep a consistent lunch schedule for better digestive rhythmEnergizing Foods for Spleen & Stomach• Cooked grains like millet, quinoa, and brown rice – provide grounding energy• Warm soups or stews – easy to digest, supports Yang• Ginger or cinnamon tea – gently stimulates digestion• Cooked greens (spinach, chard) – nourish Blood and support the Liver• Mung beans or lentils – build Qi and clear heat gently📆 Join this session to move stuck emotions, cultivate calm, and restore your inner equilibrium through the healing flow of Qigong.Loved this video? Want more like this?Sign up for our FREE 6-Day Intro Series, "Experience the Power of Qi Gong," at our website:https://forestrockqigong.com/6-day-qi-gong-intro-series/Just pop in your name and email to start simple practices for a healthier, happier you.
