How to Use Chinese Meditation Balls

Blue chinese Baoding balls

Originally made from iron, Chinese meditation balls, or Baoding balls, came from Baoding, China. Usually hollow but with an interior chime, Chinese meditation balls come in symbolic motifs related to harmony and health. Materials include steel, bronze, jade, glass, marble or wood. Light to carry, meditation balls are instrumental in alternative exercise and meditation. The balls calm both mind and body, improve blood circulation, and relax muscle joints.

Difficulty:

Easy

Instructions

Things You'll Need

• Set of Chinese stress balls
• "Complete Book of Chinese Health Balls: Background and Use of the Health Balls" by Ab Williams

1. Place one ball into your palm. Use the palm and fingers to rotate the ball in a continuous and metered motion. Rotate the ball in the opposite direction with the same hand. Roll the ball to base of your index finger. Slowly roll it back to your fingertips. Repeat this step with each finger in turn. Place the ball into your other palm. Proceed with the same exercise. Next, tilt the palm of your hand. Let the ball fall into your fingertips at different angles. Keep the motion steady.

2. Add the second ball to your palm. Use your fingers to move one ball at a time. This takes dexterity and practice. Keep the balls in light contact. Concentrate so they don't bang together. Alternate the two meditation balls to the other hand and follow same steps. Now, toss one ball back and forth from one hand to the other. Alternatively, hold one ball in each hand. Simultaneously, toss the balls up into the air and back into your palms.

3. Hold one ball in your palm. Squeeze the ball tight in your fist. Create tension. Release the ball slowly and deliberately to relax hand muscles. Place the ball in your other palm. Execute the same exercise. Repeat this process, except coordinate it with your breathing. As you squeeze the ball, inhale. While you release your grip, gently exhale. Hold the ball in the palm of your hand. Extend each finger inward to touch the ball. Repeat with your other hand.

4. Work on your feet. Either sit or stand depending on your level of balance and coordination. Place one ball under the ball of your foot. Rotate the meditation ball in a circular motion. Repeat this exercise using your other foot. Now, place the ball under the ball of your foot. Add pressure and grip the ball with your toes. Relax your toes and repeat. Redo with your other foot.

Tips & Warnings

• Develop endurance. Work up to ten to fifteen minutes a day. As your hands and feet strengthen, increase the ball size. Balls go up in size to 50mm. Choose meditation balls that you can handle easily. Sizes begin at 35mm.

• Always practice away from away from furniture and windows. Exercise with steady and controlled motion to avoid having the balls drop or fly from your hand(s).

Resources

• Baoding Balls
• Chinese Holistic Health Exercises
• Vitality Wellness Journal