Looking for a simple way to pause when your attention feels scattered? Centering Cups offers a gentle movement to follow while you bring your awareness back to your body, your breathing, and the moment you are in.
For this week’s Qigong Moment Monday, I’m sharing the movement beside the marsh, with still water and soft evening colors behind me. You can practice along wherever you are. A quiet corner at home is enough; you do not need a beautiful view or a perfectly peaceful day to begin.
What is Centering Cups?
Centering Cups is the name I’m using for the movement demonstrated in this week’s video. It is a movement within Qigong, rather than a separate style of Qigong. Names and teaching details can vary among instructors, so let the video guide the particular sequence we are practicing together.
In this demonstration, one hand stays softly cupped near the lower belly while the other travels upward and outward, then returns toward the middle. The sides alternate. The contrast between a resting hand and a moving hand gives your attention something simple to follow.
The National Center for Complementary and Integrative Health describes Qigong as a practice that brings together movement and posture, breathing, and mental focus. That description provides useful context for this exercise: the aim here is to move with awareness and ease, rather than to stretch as far as possible or complete a certain number of repetitions. [1]
How to follow the movement
Begin on a stable, level surface with your feet comfortably apart. Let your knees remain soft and your shoulders settle. Give yourself enough room to move an arm without bumping furniture or another person.
Bring your hands near your lower belly, keeping the fingers relaxed. As you follow the video, let one hand remain softly cupped near your center while the other rises through a comfortable arc. Allow that moving hand to return toward the middle before you continue on the other side.
Watch the changing direction of the palm, but avoid forcing your wrist into a shape. Your version can be smaller and lower than mine. Think of following a flowing pathway rather than making an exact copy of every angle.
Continue for a few unhurried repetitions. If you lose your place, simply pause and begin again. Returning your attention is part of the practice, and there is no need to rush to catch up.
Let your breathing stay easy
You do not have to coordinate every part of the arm pattern with a specific inhale or exhale. Start by breathing naturally as you move. Avoid holding your breath while you concentrate on the sequence.
One image you might try is a cup filled nearly to the brim. How slowly would you carry it if you wanted the surface to stay quiet? Let that image invite a softer pace, without making your arms rigid or turning the movement into another task to get right.
When your mind wanders, notice the resting hand near your lower belly. Let it serve as a simple point of return. Then follow the next movement, just as it is.
Why practice Centering Cups?
For this short practice, the invitation is straightforward: take a break from multitasking and give your attention to one gentle sequence. You may find that it helps you feel calmer or more present. You might also notice that slowing down feels unfamiliar at first. Either observation is welcome.
Research about Qigong generally should not be treated as proof of a particular effect from Centering Cups. The NCCIH overview discusses studies of broader Qigong practices and explains limitations in the evidence. This video is a mindful movement invitation, without a promise of a medical outcome. [1]
Make the practice comfortable for you
Keep the moving hand below shoulder height if reaching higher feels uncomfortable. Relax your elbows and use a smaller arc. You can also practice seated in a sturdy chair, with your feet supported and enough space around you.
Choose comfort over matching the demonstration. Stop any movement that causes pain or dizziness, and rest whenever you need to. Even a few easy repetitions can be a meaningful pause in your day.
Practice with us on Amelia Island
At Chi by the Sea, I share beginner-friendly Qigong with residents and visitors in Amelia Island and Fernandina Beach. If you enjoy practicing with this video, I would love to welcome you to a local beach or studio class.
Visit the current class schedule for locations, registration details, and updates. For now, take one comfortable breath, soften your shoulders, and give yourself permission to begin slowly. [2]
Sources
National Center for Complementary and Integrative Health: Qigong: What You Need To Know. General Qigong background and research limitations; not movement-specific evidence.
Chi by the Sea: Qi Gong Class Schedule. Reviewed October 31, 2026. Use the current page for updates.