Could a few gentle movements help you find a little breathing room in a full day? Upholding the Moon offers a simple way to pause, move with attention, and notice how you feel. In this week’s Qigong Moment Monday, I’m sharing a short practice filmed among Sedona’s red rocks—a beautiful setting for a movement inspired by the moon.
With the full moon falling on Monday, October 26, 2026, the timing felt especially fitting. According to Time and Date, October’s full moon reaches its peak at 04:11 UTC that day, or 12:11 a.m. Eastern Daylight Time. You can use that occasion as an invitation to slow down, whether you practice in daylight, indoors, or beneath the evening sky. [1]
What is Upholding the Moon?
In the version I demonstrate, the hands travel through rounded shapes while the body gently turns and returns. The arms rise and lower, with soft elbows rather than a rigid reach. Imagine cradling something light and round, then allowing it to travel through space.
Qigong movement names and teaching details can differ across traditions. Follow the version shown in this video rather than trying to combine instructions from another moon-named exercise. The image of the moon gives your attention somewhere pleasant to rest; you do not need to make a perfect circle or achieve a particular height with your arms.
How to explore the movement
First, watch one repetition so you can see the path of the hands. Then stand with your feet comfortably apart and your knees easy. Give yourself enough room to move without reaching around furniture or other obstacles.
Let your hands form a rounded shape in front of you. Follow the gentle lifting, turning, and lowering shown in the video, using a range that feels easy. Keep the elbows soft and allow your shoulders to stay relaxed as your hands rise. If you notice yourself reaching or bracing, make the movement smaller.
Let the turn remain comfortable, with no need to look farther around than feels natural. Return toward the center and continue slowly. A few unhurried repetitions are enough for a short pause. Finish by letting your hands settle and taking a moment to notice your stance and breathing.
Let your breathing stay easy
Begin with natural breathing. You do not have to fit a long inhale or exhale to each movement. If coordinating breath and motion feels distracting, simply let yourself breathe while your hands move.
Qigong brings together attention, breathing, and posture or movement. The National Center for Complementary and Integrative Health describes gentle, smooth motion and focused attention as common features of the practice. [2] For this short video, the most useful cue may be the simplest: move at a pace that leaves room for an easy breath.
Why make time for this practice?
For me, the appeal is having one small thing to attend to. Instead of moving immediately to the next task, I can follow the curve of my hands and notice the landscape around me. You might find that this brief change of pace helps you feel calmer or more present.
Research on Qigong generally explores programs practiced over time. It does not establish a particular health effect from this individual movement or a single short video. NCCIH notes promising findings in some areas alongside limitations in the research. [2] Here, the invitation is personal and practical: try the movement comfortably and notice your own experience.
The full moon provides a meaningful image for reflection. Perhaps your calendar is full, your thoughts are full, or you have been filling every spare moment. As your hands round and lower, consider asking: What could I set down for a moment today?
Make the movement your own
Keep your hands below shoulder height if that is more comfortable. Reduce the turn, shorten the arm path, or practice seated in a stable chair with your feet supported. You can also watch first and join in for just one gentle repetition. There is no need to match my range or pace.
Practice with Chi by the Sea on Amelia Island
You do not need Sedona’s red rocks or a full moon to make room for mindful movement. Here in Amelia Island and Fernandina Beach, Chi by the Sea offers welcoming opportunities to practice together.
Whether you are new to Qigong or returning to a familiar routine, I would love to share a class with you. Visit the current class schedule for locations and details, and check for weather updates before a beach session. [3]
About the author: Colleen Gerke is a certified Level 1 Integrative Qigong teacher and the founder of Chi by the Sea Amelia Island, sharing gentle movement and mindful breathing in Fernandina Beach, Florida.
Sources
Time and Date, October 2026 Moon Guide: https://www.timeanddate.com/news/astronomy/moon-october-2026
NCCIH, Qigong: What You Need To Know: https://www.nccih.nih.gov/health/qigong-what-you-need-to-know
Chi by the Sea current class schedule: https://www.chibytheseaameliaisland.com/qi-gong-classes