Exercise 1

• Rub your hands together briskly as you sit on the edge of the bed with your eyes closed. Place hands at waist level on your back. Massage in a circular motion, thinking of the kidneys. Go up the outside of your back then in to the spine, go down and around to your sides, returning to your kidneys. Do this 24 times, then switch direction of the rotation and do it again.
  
  

Exercise 2

• Keep your hands on your back over the kidneys. Inhale deeply. Lift your hands away from your back slightly as you imagine healing energy filling the kidneys completely. Exhale fully as you gently press your hands back down to the skin over the kidneys. Repeat a rotation of Exercise 1 and 2 three times before moving to Exercise 3.
  
  

Exercise 3

• Place your right hand on your navel with your left hand at the same position on the back. Imagine your chi gathering in your belly, which is considered a place where people store energy in the body.
  
  

Exercise 4

• If you are a woman, take your left foot and place it on your right knee, with the left hand on the belly. If you are a man, take your right foot and place it on the left knee, right hand resting on the belly. With the hand that is not resting on your belly, gently massage the bottom of your foot where there is an indentation right before the ball of the foot. Rotate 100 times clockwise, then switch directions and do it 100 more rotations.
  
  

Exercise 5

• With your eyes still closed, focus on the energy in your belly and imagine it slowly moving to the bottom of the foot. Do this slowly and enjoy the relaxation.
  
  

Other Considerations

• To also help with overactive mind, practice deep breathing techniques, limit caffeine intake, turn out the lights you don't need, avoid candy and sugar close to bedtime, eat tryptophan-rich foods such as warm milk, implement a regular exercise routine and adopt a meditation and relaxation regimen in addition to Qigong.