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Practice "Healing Sounds" Qigong To Transform Pensiveness Into Equanimity


The "Healing Sounds" practice is one of the most well-known of the thousands of forms of Taoist qigong. We use this qigong practice to transform "stuck" emotional energy into nourishment for the "virtues" of the five organ-systems described by Chinese Medicine. In this simplified version of the practice, we transform the stuck energy of pensiveness or worry, located in the spleen organ-system, into the heart's virtue of equanimity.

Difficulty: Easy
Time Required: 10-15 minutes, or longer if you wish

Here's How:

  1. Find a quiet place to practice. Sit upright on the front edge of a straight-backed chair, with your feet flat on the floor, directly beneath your knees. It's also fine to sit in a cross-legged position on a cushion of the floor, if this is comfortable for you.
  2. Take a couple of deep, slow breaths. As you exhale, smile gently, which will help to release any unnecessary tension in your face, jaw, neck or shoulders. Feel your energy settling into your lower abdomen - the lower dantian.
  3. Bring your focus - your conscious attention - to your spleen: nestled deep inside, behind the stomach, within your lower-left ribcage. Smile gently to your spleen, as if saying "hello" to it.
  4. Take a deep, smooth, soft inhalation, and as you exhale, make the healing sound Huuuu - with the "u" sound pronounced as in "who." To me, this sound always feels as though I'm singing it, or chanting it. Direct the vibration of this sound into your spleen, and feel that it is helping the "stuck" emotional energy of pensiveness/worry to become "unstuck," i.e. to flow again as simply energy, without a specific name or shape.
  5. Make the Huuuu sound, with your focus in your spleen, at least three times - though it's fine to repeat as many times as you'd like. This is the first part of the practice: using sound to release the energy of pensiveness.
  6. In the second part of the practice, we're going to use the vibration of light to nourish the spleen's virtue of equanimity, or fairness. Here's how: First, close your eyes gently. Then exhale completely, and with your inhalation, imagine that you're drawing into your spleen a beautiful golden light - the color of a field of wheat in late summer.
  7. "Breathe" this golden healing light in through your nostrils, and mentally direct it to your spleen. Alternatively, you can "breathe" this healing light in through every cell of your skin, directing it to your spleen.
  8. Feel your spleen opening to receive the gift of this beautiful healing light - as though it were drinking a wonderful nectar, a powerful elixir. See your spleen beginning to pulse and glow - to vibrate with this beautiful golden energy, as if it were actually made of golden light.
  9. With each inhalation, draw into your spleen this beautiful golden light. With each exhalation, simply notice the spleen's "virtue" of equanimity. This is a quality that already exist within you. We're simply using a particular frequency of light to nourish it, to invite it to reveal its full splendor to us.
  10. Draw the healing light into your spleen for five or six breaths, at least - though you can continue for as long as you like.
  11. To end the practice, smile once again down to your spleen, and notice how you feel.


  1. Remember that in Taoist qigong practice the emotions are understood as simply forms of stuck energy: kind of like legos, that have been "shaped" in a particular way. We use the healing sounds to break up a particular emotion/shape, so that the energy bound in that shape can once again flow freely.
  2. We're not "getting rid of" an emotion. Instead, it's more like composting: using the energy of the emotion (in this case pensiveness) to "feed" the virtue (in this case, equanimity).
  3. If your mind wanders during this practice, no problem. Simply notice that this has happened, and bring yourself back to the practice.
  4. There are numerous variations of this practice, some using different sounds. Find one that works best for you!

What You Need

  • a precious human bodymind
  • a straight-backed chair or cushion
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