Your tracker is designed to support awareness, consistency and gentle self-observation. It is not intended to create pressure or make you feel that every practice must be completed perfectly.
The tracker includes space for a morning practice and an evening practice across twenty-one days. You can use it alongside the current course material and add the specific practices you complete as the training develops.
Before Your Morning Practice
Open the card for the day you are practising and go to the morning practice section.
Briefly record:
How your body feels.
How your breathing feels.
How your energy feels.
How you feel emotionally.
There are no right or wrong answers. Simply select the response that feels closest to your experience in that moment.
You may also add the name of the practice you are completing. This field is optional and can be used as the course continues to develop.
After Your Morning Practice
Once your morning practice has finished, return to the tracker and notice what is present.
You can select any sensations or changes you experienced, including:
Warmth.
Tingling or pulsing.
Softer breathing.
Feeling more grounded.
Greater calm.
Increased energy.
Greater freedom or mobility.
Emotions becoming more noticeable.
Tiredness.
No obvious change.
You do not need to produce a particular sensation for the practice to be valuable.
Some changes may feel clear immediately. Others may be subtle and become easier to recognise through regular practice.
A few words in the reflection box are enough.
Before Your Evening Practice
Later in the day, return to the same daily card and open the evening practice section.
Briefly notice:
How your body feels after the experiences of the day.
Whether your breathing feels open, restricted, natural or unsettled.
Whether your energy feels low, scattered, steady or strong.
What emotions or inner states are present.
Your evening responses may be very different from your morning responses. This is part of the value of practising twice a day.
The tracker allows you to notice how your inner state changes throughout the day without judging what you find.
After Your Evening Practice
Once your evening practice has finished, record any sensations or changes you noticed.
You may also use the reflection space to record:
How the practice affected your body.
Whether your breathing changed.
Whether your energy became steadier.
Whether emotions shifted or became clearer.
Anything you would like to remember for your next practice.
You do not need to write a long journal entry. A sentence, a few words or even one simple observation can be enough.
Record Each Practice Honestly
For both the morning and evening sessions, you can record whether you:
Completed the practice.
Adapted or partly completed the practice.
Chose intentional rest.
Adapting a practice does not mean you have failed.
You may shorten a session, practise more gently, use a chair or respond to what your body needs that day.
Rest can also be a conscious part of Qi Gong training. The purpose is to develop a sustainable relationship with your practice rather than forcing yourself to continue when rest would be wiser.
Complete Your Daily Reflection
Each day includes a short space to reflect on the relationship between your morning and evening practices.
You might notice:
A change in your energy across the day.
Greater awareness of tension.
A difference in your morning and evening breathing.
Emotional patterns becoming clearer.
A practice feeling easier or more natural.
A growing sense of steadiness or connection.
You do not need to find something profound every day.
Small observations matter. Over twenty-one days, they can help you recognise patterns that may otherwise have gone unnoticed.
Moving Through The Three Weeks
The tracker is divided into three gentle phases.
Week One: Establishing Your Rhythm
The first week is about becoming familiar with practising in the morning and evening.
Focus on showing up with curiosity rather than trying to achieve a particular result.
Week Two: Deepening Awareness
During the second week, you may begin to notice more detail in your body, breath, energy and emotions.
Allow your awareness to deepen naturally without searching for unusual experiences.
Week Three: Integration And Embodiment
The final week supports you in bringing the practice more fully into everyday life.
You may begin to notice how Qi Gong influences the way you move, breathe, respond and recover throughout the day.
Missing A Practice
You do not need to complete all forty-two sessions perfectly for the journey to be meaningful.
You may occasionally:
Miss a morning or evening session.
Complete a shorter practice.
Repeat a previous practice.
Rest for a session or a full day.
Take longer than twenty-one calendar days to complete the journey.
The tracker is there to support your practice, not control it.
Return when you are ready and continue from where you are.
Saving Your Progress
Your entries are saved automatically in the browser and device you are currently using.
Your progress may not appear if you open the tracker on another device or use a different browser.
Clearing your browser data may also remove your saved entries.
Use the download buttons to save:
A CSV copy of your journey.
A JSON backup of your tracker information.
The CSV file gives you a readable record of your practices and reflections.
The JSON file can be imported back into the tracker later and is the best option for restoring your journey.
Printing Your Tracker
You can use the print button to print your tracker or save it as a PDF through your browser’s print settings.
This can be helpful if you would like to keep a personal record of your twenty-one-day journey.
Starting Another Journey
You can begin another twenty-one-day journey by selecting Start a new journey.
Your previous journey will remain available in the journey menu unless your browser data is cleared.
Starting again can help you notice how your experience changes as your practice develops.
Practising Safely
Move within a comfortable range and adapt each session to your current needs.
Use a chair or other support whenever needed.
Stop practising if you experience pain, dizziness, chest discomfort or unusual shortness of breath.
Do not force your breathing, strain your body or try to manufacture a particular energetic sensation.
Move gently, stay curious and allow small changes to matter.