QIGONG
If you want to try qigong, you might want to experiment with a few different types of exercises to see what you enjoy most.
To do the type of qigong I practice (standing)...
Google "the way of energy google books" (a number of pages from the book, "The Way of Energy" by Lam Kam Chuen is on Google Books and should end up as being one of the top results from that search) - I'd give the link but can't post URLs until I've made 15 posts.
- Do the warmup on page 26
- Stand in "Wu Chi" for 2 to 5 mins (page 31)
- Stand in "Holding the Balloon" (page 34) for 3 to 20 mins OR "Holding your Belly (page 84) for 3 to 20 mins
- Return to "Wu Chi" for 2 to 5 mins
Start with low times and work your way up.
You can stand for longer than 20 mins, if you like.
This does everything in one simple exercise (automatically clears blockages and builds energy), increases your physical strength, and is safe for beginners.
At first, it might be quite physically and mentally demanding. To get over the mental hurdle, it can help to keep your mind occupied by watching TV or listening to something. While it will be more effective if you close your eyes, quiet your mind, and monitor your breathing and posture, the start of practicing can be tough and using a distraction can help you get through it.
If you want to do some reading on other types of qigong or learn some moving or meditative exercises, have a look at "The Art of Chi Kung" by Wong Kiew Kit (I like the "Lifting the Sky" + "Carrying the Moon" + Induced Chi Flow exercises from that book).
If you try different types of qigong, be careful, as it is possible to injure yourself through incorrect practice (this applies more to forms of qigong in which you try to actively direct energy). Because of this, it is recommended that you learn these types through a teacher.
THE FIVE TIBETANS
If you want a moving exercise for health, I'd recommend the Five Tibetan Rites.
To see a video of them being practiced, search YouTube for "the five tibetans costa rica"
For written descriptions, search wikipedia for "five tibetan rites"
Breathing isn't described for Rite #2 (video)- inhale as you lift your legs, exhale as you lower them.
For Rite #3 (video), follow the instructions in Wikipedia (first position is leaning forward as far as possible with your chin against your chest) over what's shown in the video.
REIKI
You'll need a teacher to learn this. The teacher will clear energy pathways in your body (which allow you to channel energy through your hands) through a process called an attunement. They will teach you where to place your hands when giving a treatment and "symbols" to use that help you to focus the energy.
CHAKRAS (SOUL LOVE PROCESS)
If you boil the "Soul Love" process down to the essentials, it is extremely simple.
Step 1
Sit in a comfortable position, relax, close your eyes, and take a few deep breaths.
Step 2
"Tune into" the part of yourself that exists in the higher dimensions (to me, it feels like I'm inwardly "reaching upward"). Don't make this hard. Your intent/desire is all that's needed to make this connection. If you want something to focus on, you can think the words "higher self" or "my soul" or something similar as you "tune in."
While your soul is a part of you, for the purpose of this step, imagine it as a being of light with a radiant jewel of light in its center.
Your fourth chakra, your heart center, in the center of your chest can also be imagined as a jewel.
Imagine your soul gently descending through the top of your head, with its jewel moving through your body until it is aligned with and surrounds your heart center's jewel. You might sense a "click" when the alignment is complete.
You might ask/wonder, "Why go through this visualization? Your soul isn't really separate and it isn't really moving through your body." This is an example of using visualization, symbols, and intent to work with energy and connect with a higher aspect of yourself. Doing this focuses your intent and makes the process more tangible, making it an event that can intensify and take place over a period of time (as your soul's jewel descends through your body and aligns with your heart center).
Stopping here - doing this, by itself, and just experiencing being blended with your soul's energy can be a powerful meditation.
Step 3
Observe as your soul stimulates your heart center.
When you work with energy centers, you can have different levels of focus.
You can simply observe a center - this by itself stimulates the center because energy follows your focus.
You can observe with a gentle underlying expectation of something happening - this is what you're doing in this step. Your expectation sets the action/event into motion. You are not trying to make something happen when you do this - you are letting your soul do the work.
You can actively visualize something happening (Step 2 was an example of this, the way I described it, though you could also have lightly observed it happening too). This is also what most "traditional" chakra meditations do (visualizing colored light in each chakra)
Step 4
Inhale and observe as your soul sends energy from your heart center into your crown chakra at the top of your head.
Step 5
Observe as your soul stimulates your crown center.
If you want to stimulate a different chakra from your crown center, you could have changed Step 4 to observe as your soul sends energy to the other center (perhaps exhaling if you're sending energy to the first, second, or third chakra) and Step 5 to observe your soul stimulating the center.
If all you want to do is stimulate a specific chakra, you can stop here.
I'll continue to describe the rest of the Soul Love process, though.
Background on Solar Plexus Center
The third chakra (in the next step) is seat of your emotions and can be seen as a bright point of light in your abdomen. You experience your own emotions and may also be able to experience other people's emotions through this center. Within this bright point is also a dim, hidden awakening point. When it is stimulated, you experience it as an increased desire to love. This hidden point is what you'll be focusing on.
Step 6
Exhale and observe as your soul sends its will to love from your crown chakra to your the hidden point of your solar plexus (third) chakra.
Step 7
Observe as your soul stimulates your third chakra's hidden point.
Step 8
If you are feeling negative emotion (experienced through the bright point), observe as the hidden point absorbs the negative emotional energy from the bright point.
You might experience this as both feeling the negative emotion and also feeling a desire to love the emotion at the same time.
If you don't feel a negative emotion, you can skip Step 8.
Step 9
Inhale and lift the energy of the negative emotion from your hidden point into your heart center. (Or just lift energy from your hidden point, if you aren't experiencing negative emotion.)
Your heart center can be seen as a small Sun that dissipates the negativity of the emotion and uses the energy to further awaken itself.
This is a step that you do with your intent (you don't observe your soul moving the energy).
You can imagine energy rising, visualizing it in different ways, whatever works for you. I just focus my attention on my heart center and lift the energy as I inhale into my upper chest - almost like pulling the energy up through a straw.
Once you get the hang of this, it is one of the most powerful processes I know for handling negative emotions. If you feel strong negative emotion, you can repeat the step over and over again until the negative emotion is gone - lift the energy with every inhale.
This is also a great exercise in learning how to work with energy because it provides tangible feedback - when it's happening, you'll be able to feel the energy rising from your solar plexus into your heart and experience a decrease in negative feelings. When you first learn this, you may or may not sense your centers or the energy moving. With practice you sense it and it can sometimes be very intense.
If you want to continue, return to
Step 3 and repeat the process. After doing it a few more times, you can imagine light coming into your crown center in
Step 5 and being circulated through your centers as you continue.
If you want to learn more about the process, the Soul Love book goes into more detail (and gives much more elaborate visualizations), including giving info about working on relationships, soul linking, and radiating love.