Qi Gong (Chi Kung)2

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Qi Gong (Chi Kung) : In remote areas of China, Buddhist and Taoist adepts sought to increase their internal energy and keep it flowing freely throughout their long days of seated meditation. Some say that an Indian Buddhist named Bodhidarma (or Tamo, or Damo) first brought Qi Gong to a Taoist temple in China. This would suggest that Qi Gong's roots are in India. Then again, others say that Qi Gong was first created in China. The offical stance of Acupuncture.com is that Qi Gong is something that any human being can discover within him or herself. Witness a child running onto the warm sands of the beach sometime. Notice how deeply they breath in the salty air or how their arms open wide to embrace all the fun that lies before them. This is Qi Gong in its purist form. Children have a natural relationship with the energy of their environment. Adults have to learn what comes naturally to our offspring. Any argument as to where Qi Gong was "invented" misses the reality of what Qi Gong really is. The word Qi (Chi) is used to describe breath, vapor, air, and of course, the internal energy that Chinese medicine is so adept at strengthening. Gong (Kung) means work, or achievement. Qigong, or breath/energy work is an art formand system of exercises that are unique to China. It has a history of over 3000 years. There exist hundreds, if not thousands, of styles of qigong in use today. Qigong http://coolshack.com/martial_arts/qi-gong.html (1 of 27)7/13/2004 11:48:23 PM

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methods can be used to treat simple complaints like colds and headaches, to more serious issues like certain forms of cancer. The Theory of Qigong is based upon the deliberate and willfull development of Qi. Qi, according to the ancient texts, exists within all things. without it there could be no life. Qi is gained daily by the consumption of food stuffs, water, and the act of breathing air, as well as being in the sunshine. While there may exist many different sytles of qigong, all share the very same, basic training theory: Control the Posture Regulate the Mind Conserve the Breath Catagories of Qigong may be further delineated into Static, Dynamic, and combined methods. There are generally 5 schools of qigong that are recognized: They are: Taoist Buddhist Confucian Medical Martial Taoist school stresses the preservation of the physical body Buddhist school aimed at liberating the mind Confucian school dwelled on attaining higher moral character Medical school emphasized wild parties and cheating on exams just a joke to make sure you were paying attention. Medical school taught patients how to help take control of their own illnesses, and also how to prevent them. that emphasis was hygienic in nature. It also taught medical people how to use the inner qi in a dynamic way for healing the aches and pains of others. Martial arts school trained for protecting the body from sword cuts, blunt trauma from other-than-edged weapons, and safety from attack by fist or foot. Such methods included Iron shirt, golden bell type methods. It also trained the body to deliever fatal blows that were enhanced with Qi, such as is found in Burning Palm, or Iron Palm methods. As to the various types of qigong, you will find very simple and easy to do sets, such as taiji qigong, 8 pieces of brocade, to more complicated methods such as wild goose qigong and falun gong. The overall effect from qigong training is gained through persistent and dedicated practice over months and years. Since there are so many methods out there, it is generally advisable to pick one type to start with, and to gain the benefits that are promised from its practice, before moving onto another more complicated method. You should also know that it is inadvisable to train in two types of qigong that are not congruent with one another, that is to say, do not mix hard and soft qigong methods. when you train in qigong, you are making changes to http://coolshack.com/martial_arts/qi-gong.html (2 of 27)7/13/2004 11:48:23 PM

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your energetic system and also your endocrine system. Improper practice can mess you up big time. Some types of qigong are very dangerous to train in, but people are willing to take the potential in risk in order to satisfy their goals. For example: Iron Shirt, which stems from the warring states period of ancient china, is an excellent method to practice, but not to show it off by having your friends break their louisville slugger baseball bats over your head. That method takes energy that is reserved for later life and converts it to "use now" energy. If the method is demonstrated to an extreme, it can wind up causing the death of the practitoner early in life, either from heart attack, stroke or organ failure. Other types of qigong require the steady use of herbs to help mold the energy to its desired end, and if the herbs are not taken, insanity can result. Other methods can result in sterility as a by product of that method's practices. But these examples are really extreme. As a whole, qigong can be, and is, a most enjoyable way to enhance health, longevity and energy! Qigong has withstood the test of time, and is Internal Kung Fu of the Highest order.

"Qi gong" (literally "breath exercise"), an invaluable component of traditional Chinese medicine, has its origin in ancient times. Its primary stimulus was the search for longevity with the ultimate aim of immortality, which has so entranced the Chinese mind from ancient times. The records shows the exercises to help the "qi" (the human body's vital energy) circulating freely and to nourish the internal organs dated to the Shang Dynasty (16th-11th centuries B.C.). The actual practice of "qigong" began in the fourth century A.D. Since then the search by physician and patient for greater health, techniques of religious cultivation and the martial artist's quest for better training methods all contributed greatly to its development and enrichment over the following centuries. The Taoist, Buddhist, Confucian, Medical and Martial schools of practice developed. "Qigong" has been passed down from generation to generation.

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Generally, "qigong" is divided into two types. One is the quiescent type ("jing-gong"), which is meant to be performed standing, sitting, or lying down using special breathing techniques by which the practitioner learns to focus his mind. The other one is the mobile type ("dong-gong"), which practices a set of movements and massage while keeping a proper balance between mind and emotion, "qi" and strength. Internally, "qigong" can enhance the spirit, the "qi" and the mind. Externally, it can strengthen the tendons, bones and skin. The structure and style of "qigong" has close relations with the introspective observation that is typical of Chinese culture. For example "qigong" takes harmony as its guiding principle, classical Chinese philosophy as its theoretical base, the use of will power as its fundamental means, a combination of "dong" (motion) and "jing" (stillness) as its form of expression, man's longevity as its goal. "Qigong" has had various forms, and its name and emphasis may have varied according to the form. However, its oldest and most diverse form is daoyin, which holds an important position in the traditional Chinese art of preserving one's health. "Dao" refers to the fact that physical movements are guided by the strength of the mind and in turn stimulate the internal flow of "qi" within the body. "Yin" means that with the aid of physical movements, "qi" can reach the bodily extremities (for example, the fingers, feet and head). In this way the flow of "qi" links the "zang" (solid organs) and "fu" (hollow organs), before returning to its starting point. When practiced for a period of time, one can become aware of a stream of heat (vital energy) or "qi" being transmitted through the body. Sometimes this can be released from the body, and ten it is known as external "qi". The basic methods of "daoyin" are "kai" (opening), "he" (closing), "xuan" (rotating), "rou" (rubbing), "tui" (pushing), "an" (pressing), and "fen" (separating). There are many postures and movements in "daoyin" exercises, but the emphasis is on achieving a state of harmony between body and mind. This can be done with the help of the movements, not solely because of the movements themselves, and when you reach a certain level in practice, you can even forget what you are doing, and this is "gaining the true essence of 'qigong' and forgetting physical movements." This state of harmony culminates in the practice of "jinggong" (static exercises). "Daoying" has many differences from gymnastics and other modern sports, as "daoyin" exercises are based on mental activity and therefore it is possible to accumulate and conserve one's energy whilst practicing "daoyin" exercises. However, the practice of modern sports requires showing off one's strength and skill, and therefore the consumption of energy. Another form of "qigong" exercises is "tuna" (exhaling and inhaling), otherwise known as "tiaoxi" (regulating breath) or "shiqi" (absorbing "qi"). This is a synthesis of different breathing skills. The basic train of thinking for these exercises is that as far as possible one should expel the stale and stagnated air and inhale fresh air, thus improving the functioning of the internal organs to resist senility and prolong life. "Tuna" skills can be divided into three basic categories: "Koubi huxi" (breathing through the mouth or nose), "Fushi huxi" (abdominal breathing), other methods of breathing and regulation in conjunction with mental activity such as "chongqi" (filling the body with "qi"), "dantian huxi" (directing "qi" to "dantian," a region two or three centimeters below the navel), "zhongxi" (directing "qi" to the heel), and "quixi" (breathing like a tortoise). Unique to China only, Qigong has become an integral part of the the Chinese culture. Qigong exercise can produce a myriad of beneficial effects, of which the most common are preventing and curing diseases, strengthening the constitution, avoiding premature aging, and prolonging life. Qigong exercise requires one to relax, to be calm, natural and free from distractions, so that it can remove "stress," and dispel tension. Qigong exercise helps to keep the main and collateral channels in good shape to establish harmony between vital energy and blood, to balance between Yin and Yang, and improve coordination of the nervous system, so that protective inhibition of the cerebral cortex can be enhance. Qigong exercise helps http://coolshack.com/martial_arts/qi-gong.html (4 of 27)7/13/2004 11:48:23 PM

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to reduce fundamental metabolism, increase the capacity of storing energy, apply massage to the abdomen and improve appetite and brings good digestion. Qigong exercise helps to tap the body potentialities, stimulate positive factors, and enhance one's self-control. Therefore, it becomes an effective measure to attain health and longevity. Qigong masters and medical practitioners have developed a theory from a wealth of experience and practice of Qigong over many centuries. The modern scientific research and evaluation of qigong exercise has attracted increasing attention from academic unintellectual circles around the world. This may bring the benefits of qigong intellectual to light, but it may leave mechanistic dogmatism to Qigong phenomena. In Chinese kung fu, however, a distinction is made between "external" and "internatl" kung fu. It is said that "In external kung fu, you exercise your tendons, bones, and skin; in internal kung fu, you train your spirit your qi, and your mind." In addition to training to achieve a strong body and nimble limbs, there is also an "internal" training to adjust body and mind, strengthen internal organs, and increase circulation of one's qi, or flow of vital energy. Progressing from movement to stillness, from firmness to softness, the older one getes, the more adept one becomes at kung fu. And the higher one's level of achievement in kung fu, the better one is at maintaining good health and living a long, active life. Qigong can be translated as "energy work" as it focussed upon activating the qi and moving it along the body's network of meridians (energy channels). Qigong achieves health and well-being by balancing the many systems within the human body. It removes heat, toxins, cold and so forth. Qigong practice comes in many forms; sitting meditation, breathing exercises, stretching and Taiji Qigong. It can be divided into two types: internal (Nei Dan) and external (Wai Dan). When practicing Qigong, the most important consideration is relaxation, the mind and body must be relaxed in order to practice correctly.

DanTian (Chi source) Masters have always spoken of certain times when practice is not recommended, such as adverse weather (storms, heat waves etc.). Conversely, there are times when practice is recommended, such as midnight and early in the morning. There are many schools of Qigong, including Daoist, Buddhist, Medical and Martial. Each school focuses qigong upon different areas of the existence. The Daoist school is wholistic and practices means of harmonising one's mind, body and spirit; the Buddhist school practices a lot of sitting meditation and http://coolshack.com/martial_arts/qi-gong.html (5 of 27)7/13/2004 11:48:23 PM

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focuses upon enlightenment; the Medical school focuses on health and the Martial school focuses on methods on improving their martial arts skills. (Although the distinctions aren't often that clear.) There are countless Qigong forms, exercises, and sequences that may be divided into five schools: Taoist, Buddhist, Confucian, martial arts, and medical. And each master has his or her own form of qigong. Master FaXiang Hou (pronounced fah-SHANH ho) specializes in cancer and women's health. His brand of Qigong, a legacy of five generations of family study and practice, translates into English as "green dragon and three secret acupressure points." His ancestors became interested in the healing effects of Qigong, he says, because they were plagued by a very short life span. "All died early, in their 50s. My grandfather of five generations ago wanted to change this. He went to Tibet; he practiced Buddhist meditation," he says. "After 12 years, he came home. He started a Taoist practice. The next generation started integrating meditation with herbs to treat people. The third generation added acupuncture. Each generation, we increased the life force." It's difficult, if not impossible, to estimate the number of Qigong masters in China. Perhaps 50 to 75 true masters have emigrated to the United States and Canada, says Dr. Chow, herself an acknowledged master and certified acupuncturist. "Master" is an acknowledgment of status, however, there is currently no independent certification source in America to guarantee a level of standards. Anecdotal testimonials credit qigong with assuaging diseases, relieving chronic pain, even curing cancer. Research in China has reputedly found qigong effective in mitigating the effects of aging, asthma, and hypertension. Not many well-funded studies have been done in the United States, however, since qigong has become popular here only recently. But under the aegis of the Office of Alternative Medicine at the National Institutes of Health, qigong and other healing therapies are now undergoing an increasing number of clinical trials designed to test their efficacy by the rigorous standards of Western scientific methods. Research indicates T'ai Chi and Qigong may boost the immune system and slow the aging process.

Qi (or Chi) [Art of Breathing] [Body - Energy - Spirit] : Qigong? It is awareness of suchness! Of this very moment beyond time and Space. Then the simple act of standing in this vivid awareness is Qigong. The awareness will serve like a golden light that will dispel the darkness of sickness and despair from your mind/body. Qi Gong practitioners have an enhanced slow breathing technique, which although does not improve the cardio-vascular system, slows down the metabolic rate. This allows the person to live longer, appear younger and have lasting abundance of energy and vigour. http://coolshack.com/martial_arts/qi-gong.html (6 of 27)7/13/2004 11:48:23 PM

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Qi Gong (or Chi Kung) pronounced " Chee/Chi Gong " is an ancient method of using one's breath and movement in a slow gentle manner that offers preventative measures against disease.

Chi Meridians It is a soft and gentle way to maintain and improve your health, and has been practised in China for at least six thousand of years by forward thinking and concerned individuals. This knowledge which had been kept in a most esoteric format and remained purely Chinese in origin and which has been in practice for a very long time, is now yours, you can avail your self of the spirituality that comes with peace of mind and a health body. Qi Gong combines slow, meditative movements, with deep primordial breathing, which will produce a tranquil mind and a healthy body. Expertise gained by patience and longevity of practise of Qi Gong, when performed in the correct environment, provides both internal and external bio-chemical energies, that are able to enhance our inner systems. Qi Gong practitioners move slowly and gently through old tried and tested formal exercises. While movement and stance are important, it is the numerous benefits gained from the breathing parameters that practitioners find so highly rewarding and also empowering. Performed in this way, Qi Gong becomes a deeply absorbing and relaxing experience, with many health benefits. If a practitioner has a particular health problem he/she may be given one or two additional and or more complex exercises to practise daily. It is difficult to say how old the practice of Qigong is. Some believe it goes back further than 5,000 years. The word literally means "energy work," but the actual practice is far deeper than its description. Qigong is a powerful energy healing system that can help connect the body, mind, and spirit so that practitioners can gain control of and direct the healthy flow of their Qi, of life force, for self-healing. Perhaps its biggest benefit is that it helps develop intuition so that the practitioner can understand the world in a different way, one that goes beyond the five senses. There are several distinct Qigong traditions: Taoist, Confusian, Buddhist, martial arts, and medical. Most of us understand Qi as "vital energy," but it is far more than that. Qi is not only the animating force or http://coolshack.com/martial_arts/qi-gong.html (7 of 27)7/13/2004 11:48:23 PM

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power within the body, and throughout nature and the Universe. Qi also carries a message, or organizing information. Here's a way to understand the intelligent, though intangible, force. Think about a computer. Even with the power on it is useless without a program. Even if the program is installed, what else does it need? It needs the operator. The operator provides the spirit, or the organizing force, to make the computer perform its necessary functions. Now you have it all the power of the computer; the genius of the program, the will and spirit of the operator. Qigong works in much the same way. Qigong is the true foundation and secret behind traditional Chinese medicine (TCM) Mind and Body In Chinese philosophy within the cornucopia of Chinese medicine there is a saying: "there is no dichotomy between mind and body" What this signifies is that when an individual's mind and or body appears to be in a state of trauma, stress, or disease it will have a significant bearing on the persons spirit (spirit as in energy, not as that as per a religious connotation). One's spirit is best represented from a visual viewpoint as being the mental, physical or metaphysical behaviour of the individual, e.g. moving in a brisk, strong, healthy manner, or in a shambling gait, tottering or a general state of malaise. This would depict two different types of spirit, one being robust and healthy, the other weak impoverished and or diseased. This situation may come about when both/either of mind/body is impaired. As sentient beings we should regard ourselves as being made of material of the stars, and therefore when one's spirit is said to be powered up and one's level of Qi is in a state of good balance the energy of the stars can be said to be within our grasp. This may be achieved by a primordial breathing technique, which is part of the repertoire of the practice of Qi Gong. Qi Gong Methods for working with life energy or A way to the true center : Balanced Nutrition opens your body, mind and spirit for successful Qigong By regularly practicing special movements and thoughts, there is a way to bring your body, mind and spirit into harmonic balance. This means having calmness amidst everyday stress, and greater defense against illnesses, and the possibility of easier cure when illness occurs. Here is the principle, the background of this way: The World is a Wholeness, a oneness of polar patterns. One uses this principle by: Setting-up - becoming conscious of polarity. Then you find oneness in polarity by leading the flux of energy between the poles. Qi (Life energy) follows attention. This generates a pulsating which harmonizes .

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The polarity becomes a balanced whole. Tensions release. The energetic fields in the body become filled. Observation of nature teachs us that all life events represent a dynamic balance. There are many Qi Gong exercises. Tai Ji Quan is a well known example. Qi Gong leads to the very principle of nature: Oneness - polarity - oneness. Qi Gong is practiced Dao De Jing. After practising Qi Gong for some time members can become interested in the Chinese philosophy which complements Qi Gong. This covers aspects such as Yin Yang theory, the five elements, and so on. It is not necessary to study philosophy, but many of our members find it an enjoyable and rewarding pursuit. How Qigong works : According to the Chinese model, sickness, pain, and other health anomalies are caused when Qi energy is blocked. When Qi cannot flow through the body, two things happen: First, excess Qi builds up where it is not needed or wanted. This is like water damming on a river and flooding a neighborhood. Second, other parts of the body do not receive enough Qi. This is like the riverbed drying out on the other side of a dam, destroying river life. Qigong exercises remove blocks and increase the flow of energy through your body. When it flows free, Qi energy heals and restores the body Quote: Calm the mind, avoid worrying about worldly cares, and zhèngqì (vital energy) will be able to travel smoothly along the channels; concentrate your thoughts, and the body will not be invaded by diseases.... —Plain Questions of Internal Cannon of Medicine Toughen my sinews, harden my bones, Make my blood flow freely, I will then be young forever In touch with the realm of goads. — Canon of Great Void

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Breath, short life. No breath, death. Since the practice of Qigong can be translated literally as Breath Work, the technic of breathing is an integral part of Qigong practice. The history of working with the breath is universal. In Yoga, working with the rhythm of breathing is called Pranayama and involves inhaling then pausing, exhaling and pausing. In Kundalini Yoga, there is the Breath of Fire which involves rapid breathing. In Tibetan Yoga, there is a holding in of inhaled air, called the Vase Breath, to create tremendous inner heat. Breathing is our gateway to our voluntary and autonomic nervous systems. Respiration can be conscious or unconscious, as when you are asleep or have fainted. For Sudden Infant Death Syndrome, or Cot Death, there is very strong evidence that very small babies die from their bodies forgetting to breathe in their sleep. This is tragic and explains why in the Chinese culture one finds a family bed. Allowing the mother to sleep with the new-born baby can be one possible preventive measure against Sudden Infant Death Syndrome. Since breathing involves both the voluntary and the involuntary nervous systems, Taoist masters shrewdly observed that our emotions influence the way we breathe. When we are angry our breathing becomes heavy. When we are sad our breathing becomes choked. When we are happy our breathing becomes fluid and smooth. When we are peaceful, our breaths become long and quiet. In Taoist and Buddhist training, breath is divided into four levels: Windy Breath: As the name implies, this type of breathing is when we physically exert ourselves and get winded. Windy Breath can easily cause fatigue. Raspy Breath: In this form of breathing others can hear the sound of our breathing. This is usually due to disturbed emotions or sickness. Raspy breath can cause tension and blockage of the Qi. Qi Breath: This breathing is so quiet that it can be heard only by one's self. Qi breath can lead to stupor or sleepiness. Resting Breath: Only this last form of breathing is so quiet that one cannot even hear one's own breath. This is the true Qigong state of breathing. Only when one achieves this level of breathing of total smoothness and velvetness can one consider to have really attained the beginning level of Qigong practice. In Taiji practice, the common state of breath is the Raspy breath or even the windy breath, only rarely do I encounter a practitioner who has the Qi breath. In my more than 30 years of practice and observation, I have met only a handful of masters with the ability to maintain a flowing state of Resting Breath while practicing Taiji or Qigong forms. Resting Breath can be experienced more readily when one is doing seated meditation. Once one has reached the level of deep theta brain waves or the deep samadhi state the sound of one's own breathing disappears. At this point, one no longer notices whether one is breathing or not. The student will have very concrete physical manifestations to bring to her/is teacher for confirmation. Caution, one should not try to arrest one's breath deliberately. Attempting to do so can cause great harm to any novice. The training of breathing involves a personal guide who has attained mastery of at least the fourth stage of breathing. It is no wonder that most students are given the simple advice in regards to breathing in Taiji -- " breathe naturally". " Breathe naturally" is not bad advice but it is not good advice, either. http://coolshack.com/martial_arts/qi-gong.html (10 of 27)7/13/2004 11:48:23 PM

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" Breathe naturally" to most beginners simply means that they continue to breathe according to their personal habits. To really begin breath training, one has to observe dysfunctional breathing habits inside oneself. Pay close attention to the upper torso, the shoulders, the upper back and neck region. The training of breathing does not involve artificially superimposed patterns from the outside. Even the esoteric master, G.I. Gurdjieff, was once told by his teacher that he should abandon all his learned breathing techniques; they do more harm than good. The different stages of breathing occur naturally as one gains awareness and mastery over one's Taiji movement and respiration. The purpose of breathing is to bring vitality and oxygen into our blood stream. But there are also many other crucial aspects in breathing: such as assisting the heart's pumping action, the flow of endocrine hormonal emission from the organs as well as the movement of the cerebral spinal fluid in the spinal cord. Uninhibited free breath is rare. If one has the good fortune to experience such free breathing, one feels deep, widening waves of joy spreading slowly over the whole body. This bliss of free breath is more intense than sexual orgasm. To free the breath involves retracing the trauma of our birth. For most of us our first breath was filled with pain and fear. Usually a doctor gives the baby a good wack on the back or bottom. Emerging from the warmth and darkness of the womb, we took our first breath out of shock and pain. No wonder so many of us gasp every inhalation as if it were our last breath. This conditioning alters and imprints the breathing pattern for the rest of our life. (Now, if you happen to be born in a swimming pool or come from Dr. Larma's clinic, you are one of the lucky few who were born and breathe without pain. Accordingly, babies who were born without pain and allowed to breathe their first few breaths on their mother's belly with the umbilical cord still attached tend to do better in life.) Remember: before there is the spoken word, a breath must be taken. So breathing even comes before the act of creation. Truly then, breathing is taking in the spirit of life, inspiration.

Meditation and Qi Gong for Self-Healing : I breathe; soft, slow, and deep. My body begins to relax everywhere from my head to my toes. I feel Qi, the energy of life, riding along with my breath and filling the inside of my being. It feels warm, like the velvety smoke from incense, spreading throughout me. I concentrate my mind on my breath and the beautiful way this energy flows, letting my mind empty except for this moment of stillness and peace. I take this time to notice how I feel, both physically and emotionally. It’s honest time with myself, time to allow myself to truly feel whatever I do, and time to accept myself fully and unconditionally in the same way a parent loves their child. I sit like this, calm and at peace in a way that cannot be explained, only experienced. Now I’m ready to begin my Qi Gong exercises. These are Taoist exercises done in a meditative state. They are used for self-healing, health maintenance, and to bring a sense of spirituality into our lives. We use the mind, the hands, and the breath to guide our Qi along various pathways, to different energy centers or "chakras", and to specific organs or areas within ourselves that need to be healed. I bring my hands together, palm up, in front of my lower abdomen where I have been building and accumulating the Qi. Still breathing soft, slow, and deep, and moving with my breath, I inhale and gently allow my hands to drift upwards towards my heart center. Qi follows my hands, moving internally up my spine. I turn my palms over and as they slowly float back downwards, the Qi also follows them, this time descending down the front of my body along a meridian channel. I continue this movement several times, http://coolshack.com/martial_arts/qi-gong.html (11 of 27)7/13/2004 11:48:23 PM

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until I feel the warm, tingling sensation of the Qi moving on it’s own, circulating in the pattern I’ve created for it. Then I pause, my body settles and I imagine that my bones are like a sponge, absorbing and sucking in all of the Qi I just created with the exercise. Research has shown that, in fact, the number of T-cells will have increased, strengthening my immune system. I practice a few more exercises in the pattern that I follow each morning, creating more Qi, absorbing the Qi, improving my health, and quieting my mind. About 45 minutes has gone by. I feel incredible invigorated, yet still; alive, pure, and whole. I take a few minutes to revel in this condition. Each day it becomes easier and easier to make this my normal state of Being, and to be able to recall the feeling when I need it later. What is this "being centered" all about? : Imagine that you walk into work one morning. People are rushing about in an obvious hurry to get something done, your boss is yelling, and your computer system is down. Imagine that you breath slowly, deeply into yourself. You are calm as you look around and assess the situation. You quietly walk to your office and put your things down. You sit in your chair, take a slow, deep, full breath, and it suddenly becomes very clear what you need to do to handle the situation. You don’t feel anxious, your stress level doesn’t rise, and you proceed to do one thing at a time. The madness is happening around you but you aren’t consumed by it. You are acting in it but without letting it affect your calmness. The external circumstances don’t upset your internal sense of Being. Now imagine doing this with other situations in your daily life. It’s a very powerful way to live. Qigong and Yin-Yang Theory : To followers of the yin-yang wuxing theory, everything in the world is either yin, the negative and feminine force, or yang, the positive and masculine force. The two forces complement and oppose each other. It is not difficult to understand yin and yang, if we think of "the complementary opposites" such as heaven and earth, positive and negative, male and female, life and death. Wuxing which arises from yin-yang refers to the five elements (wood, fire, earth, metal and water) and their different characteristics. It is said that wood arises from water and prevails over earth; fire arises from wood and prevails over metal; earth arises from fire and prevails over water; metal arises from earth and prevails over wood; water arises from metal and prevails over fire. The five organs of the human body are compared to the five elements and are said to behave likewise: Liver (wood) complements the heart (fire) and opposes the spleen (earth); the heart complements the spleen and opposes the lungs (metal); the spleen complements the lungs and opposes the kidneys (water); the lungs complement the kidneys and oppose the liver, the kidneys complement the liver and oppose the heart. Yin-yang wuxing formulates the theory of the jing-luo -- that the human body contains vertical trunks (jing) and branches (luo) made up of 20 invisible passages, 12 meridians (zhengjing) and eight pulses (qijing). They are different from the nervous system known to modern medical students. These passages are divided into two groups: yin and yang. In each group there are six meridians which extend into four limbs and four pulses which are distributed in the body. The internal ones are called yinyang, and the external ones the yang-jing. These meridians and pulses carry a "life force" through the whole body. If the "life force" cannot flow easily in the passages, the body becomes ill. The balance of yin-yang wuxing is essential for peace, harmony and health. Diseases and ailments of the body occur when the balance of yinyang wuxing is upset. For instance, if the fire element in the heart is too strong for the metal element in the lungs, the physiological balance cannot be maintained. The dominance of heart over lungs can cause the loss of weight, general lassitude, and a pain in the chest. Qigong breathing exercises can help restore the http://coolshack.com/martial_arts/qi-gong.html (12 of 27)7/13/2004 11:48:23 PM

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balance. Since these passages are anatomically invisible, their existence remains a matter of dispute. Although the theory seems to "unscientific", its principles are precise and based on a belief that man has a spiritual as well as a physical existence. Breathing exercise Qigong is the Chinese terminology for the system of breathing-control exercises. Literally, qi means "air", which implies a "life force". Gong means an art. Qigong is the art which benefits health and prolongs life. Qigong is not a religion, it is based on the philosophical principles derived from the theory of yinyang wuxing in the Book of Changes. In traditional Chinese medicine, yin refers to the tangible body and its blood circulation; yang, the invisible qi and the spirit. There are three stages in practicing qigong: 1) Deep breathing-control Qi moves in jing-luo, the passages of meridians and pulses, just as blood flows through blood vessels. The qigong state of deep breathing is similar to fetal breathing in the womb. The fetus cannot breathe externally, it breathes internally and there is a movement of qi. Breathe gently through the nostrils with mouth shut, so as to put the qi into motion. The aim is to achieve proper control of and the ability to trace qi in your body. To imagine this, think of the movement of qi as follows: First, the qi rises from the baihui point and moves downward past both ears. Next, the divisions of qi meet at the throat and separate again at the naral and go down to the huiyin point. After this, they separate to travel along the collar bones to the chest. They then meet again once more to flow along the inner legs to the feet. Finally, they rush into the ground through the yongquan points. 2) Sitting in meditation Sit on a stool upright with the baihui and huiyin points on a line and your eyes downwards, imagining they are closed. Imagine there is something over your head at the baihui point, but don't put any force on it. Let it go gently. Hold your legs comfortably, stretch your arms downwards and curve your thumbs and forefingers a little imagining that they are touching one another. Separate the middle, ring and little fingers gently. There are two steps leading to meditation: One is to remain calm and collected. This does not mean to stop thinking, but implies making your mind concentrate on only one thing without random thoughts. The other is to achieve total emptiness and calmness. This refers to a higher state of serenity, in which one thinks of nothing. 3) Dantian gong Apothecaries of antiquity believed that longevity could be enjoyed if pills were prepared in a special way, but others held that the so-called pills of longevity were in reality in the human body. In Chinese, the pill is known as dan. Dantian means the pill region, a region three fingers breadth below the navel in the lower part of the abdomen, located between the bladder and rectum. This area is known as qihai, the sea of air, because all the passages meet there just as all the rivers flow into the sea. Dantian opens when there is qi and closes when there is none. The qi may descend into it during exhalation. If you are able to deliver qi into dantian through the achievement of breathing-control art, you will be as pure as a piece of white jade and as serene as a lake without a ripple. You will feel as light as a feather and that the qi inside the body is linked with the universe and is limitless as the sea and sky. You will be imbued with a spirit as the rainbow spanning the sky. http://coolshack.com/martial_arts/qi-gong.html (13 of 27)7/13/2004 11:48:23 PM

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According to physical fitness experts, the best exercises consist of slow, continuous and rhythmic movements. Examples of these are walking and swimming. They also emphasize what they call forced breathing, which exercises the diaphrahm and increases blood flow. With its flowing and rhythmic movements and its emphasis on breathing, Taijiquan fills the bill perfectly. Taijiquan also calls for complete mental concentration. In fact, at the ideal level, all Taijiquan movements originate in teh mind. It is believed that mental concentration can mobilize an internal energy current called, which in turn guides the physical movements. In other words, the movements-for instance, the lifting of an arm or the bending of a knee-are no longer the results of conscious physical effort but the effect of mental concentration. It is both mental and physical exercise. To a Westerner seeing taijiquan for the first time, it looks like a ballet in slow motion. It consists of a sequence of forms involving practically every part of the body and executed in a highly stylized yet natural manner. You stand straight but not stiff. You are relaxed. Your body is supple but not limp. Your movements are slow but steady, poised and powerful. The aim is to train yourself to be physically as soft as an infant, as resilient as a twig in the wind, sensitive to the slightest pressure on and part of your body, and mentally alert. It is believer in Taijiquan that one's physical energy originates in the feet and spread into the arms from the waist. Thus the waist plays the role of commander-in-chief sending energy where it is needed. Every movement of the arms calls for close co-ordination with the waist. This is one of the basic principle of Taijiquan, which can be applied in everyday life-for instance, in picking up heavy objects. A second basic principle is synchronization of movement. Practically all movements involve every part of the body, though each emphasizes some specific part. The whole Taijiquan sequence unfolds itself in a uninterrupted continuity. There is an imperceptible pause at the end of every form, which occurs when the various parts of the body should come to a simultaneous stop. While Taijiquan is basically an exercise for health, its various forms are designed for self-defense. The foremost principle is never to attack first and, when attacked, never to counter force with force but instead to make use of the attacking force to defeat the attacker. Suppose a man throws a punch at you, instead of countering it, you dodge and grab his fist, throwing him in the direction of his momentum. If he tries to retreat, throw him in the opposite direction he is headed. Taijiquan, both as exercise and as an art of self-defense, reflects a way of life, a philosophy. The standing posture and the movements symbolize a personality of straightforwardness and integrity, serenity and dignity. They indicate a man of mental balance and emotional stability as well as physical well-being. The emphasis on suppleness and resilience points to a friendly disposition and absence of aggressiveness. The coordination and synchronization of movements illustrate a basic attitude toward one's work and responsibility, thoroughness, whole heartedness and diligence. In summary, Taijiquan aims at developing a wholesome man (within himself), a friendly man (toward others). A conscientious man (about his work and his responsibility) - a man at peace with himself and with the world. Taijiquan is a form of shadow boxing. It was created by a martial arts master of the Ming Dynasty, Chen Wangting. Chen was a general and a government official of the Ming Dynasty and originally came from the town of Chenjiagou in Henan Province. Chen had studied Kung fu and after the Ming Dynasty was overthrown by the Qing, he returned to his hometown and immersed himself in studying boxing. From his studies, he created Taijiquan.

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Immune System: Our immune system inculcates our lymphatic system, digestive system, reproductive system, musculoskeletal system, and cardiovascular and pulmonary systems. Therefore it is obvious to comprehend the Chinese philosophy, that you are what you eat. The practice of Qi Gong's version of 'Wild Goose Qi Gong', can, will and have provided rectification with regard to immune system problems, a correspondence course, that take approximately 10 months duration, to complete starting from a novice level, this will be available shortly in the new year,i.e. 1998. The course will consist of all the benefits, e.g. Colour visualisation principles, Primordial breathing technique and mediation, in a BI-lingual format, video recorded for ease of practice, the instructional procedure is of very simplistic presentation, in this the complete long form of Wild Goose Qi Gong The air you breath if polluted or impure will damage your health. Qi Gong improves and maintains our health, is the ultimate preventative medicine, acts as a diagnostic tool to the highly initiated. Because of it's activation of our lymphatic system it encourages cleansing and purifying of our life's blood. Our immune system is similar to the defensive system or mechanism of a country. It has an army that we refer to as antibodies. These identify, locate and destroy foreign invasion (infection, disease). Qi Gong assists our immune system by providing an environment that is hostile to primitive microorganisms. What is Taijiquan? Taijiquan is an ancient healing and martial art developed in China. The purpose of Taijiquan is to develop a more specific personal relationship between the practitioner’s body, mind and spirit. Effective Taijiquan practice can reduce the likelihood of sickness and stress and aid in the prevention of disease. Effective practice means a strong understanding of basic hand and foot movements coupled with an understanding of internal principles. These internal principles are defined as: Stillness, Patience, Diligence, Continuous and Exactness. Taijiquan is a safe, effective, natural way to improve one’s life. Taijiquan is an elaborate method of Qigong and what makes it more useful is that it can be applied as a method of self defense. Instruction combines not only learning a series of forms, but the principles of internal energy development as well as the weapons and push hand exercises associated with those styles, providing the opportunity to engage in basic as well as in-depth learning. Legend One: The Taoist Cheng San Fung, Master of the Three Peaks, was inspired to create the Taiji Quan form from observing the fighting between a crane and a snake. He noticed the soft movement of the snake was very effective in warding off the attack of the hard strike. Notice how soft the Taiji movement is. Legend Two: Cheng San Fung, of the Ming dynasty (1600 AD) has a dream in which the immortal warrior taught him the Taiji Quan. After one night of dream learning, he achieved mastery and used the Taiji to defeat the bands of bandits that surrounded his monastery. Legend Three: Chan village originated the Taiji Quan from their ancestor who was a small Ming general. Upon retirement he created Taiji based on another great Ming General's booklet on the Art of War. This http://coolshack.com/martial_arts/qi-gong.html (15 of 27)7/13/2004 11:48:23 PM

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claim gives rise to the idea that the oldest version of Taiji is from the Chan village. Yang Style: It is true that master Yang was a serf with the Chan family. and learned the art secretly until his master died and his widow was the same age as Yang. Master Yang went to Peking (Beijing) to seek his fortune. He was introduced to the imperial family of the Manchu 13th prince. He was hired as the martial instructor for the prince's personal bodyguard. Master Yang used to carry a small spear and was honored with the title of "undefeatableYang". His family was able to pass down the art to the present day. The Chen style is too compact and vigorous and can cause damage to beginners.The Chen family assimilated all the arts they practiced and created their own version of the predominant art Cannon Pounding (Pao Chui), derived from the original Shaolin Cannon Pounding art. Sung Tai Zhu Chang Chuan formed a major part of this new art and there were elements from Shaolin Red Fist in it. The Wu style is also good for beginners but it tends to have a tilted forward stance. Wu Jian Quan style Taijiquan is second in popularity only after the Yang style of Taiji Quan. It is in fact representative of the Yang style Small Frame which was developed and taught by Yang Lu Chan, the founder of the Yang style, for the students in the Imperial Court The Dan Tao School's Taiji Quan is from the lineage of Master Ham King Koo who from the age of eight had studied it with an imperial ex-official in the 1900's. It is a proto-Taiji form which comes directly from the very first generation of Yang Lu Chan himself. Master Koo always referred to the form as the Primal Wudang Neigong Taiji Quan. Dragon Style Taiji Quan: one of the oldest Taoist forms that has become like the Panda of China. Its rarity is due to the difficulty of finding a teacher, and also competent students to carry the lineage forward. The Dragon Style is the proto taiji, the Great Grand Mother of all Taiji forms. Its emphasis is on the opening of the Eight Minor Energy Channels of the body. The Wudang Taiji Quan is very complex and you would probably not find a teacher of this style.. The Wudang style has much jumping and stamping as well as many low crouch positions.

Forms : Guo Ling After unsuccessful Western treatments for cancer which spread throughout her body, Grandmaster Guo Ling created this Qigong system which prolonged her life for more than twenty years. In consists primarily of standing, breathing, and walking methods. Dayan (Wild Goose) Qigong Handed down from ancient times among exclusive circles of the Taoist Kunlun School, this Qigong set imitates the movements of a wild goose from the time it awakens until it sleeps. It helps promote complete circulation of blood and clears the passages through which Qi flows. He Xiang Zhuang (Soaring Crane) Qigong Combining a crane’s graceful, peaceful and relaxing movements with specific attention focused on therapeutic points, this form of Qigong is subtle and powerful. It is quiet and reflective for most of the exercise, then engages in a self-activated meditation to free blockages and engage the body, mind and spirit, and ends with a calm, relaxed closing. Wei Tuo Qigong One of the Shaolin Temple’s secret internal energy systems, this is an ancient bone-marrow cleansing form of Qigong. It combines breathing, movement and meditation to harness life energy and combat disease, tension and stress while easing aging. It is a harder style consisting of six sections: Commencing Form, Eagle, Dragon, Crane, Tiger and Meditation. Taiji Qigong This simple form combines Taiji and Qigong movements. It is especially effective for people with time http://coolshack.com/martial_arts/qi-gong.html (16 of 27)7/13/2004 11:48:23 PM

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constraints who want to practice some Taiji and Qigong. Way to Eternity :

Once before, Sakyamuni, the founder of Buddhism, respectfully addressed his father, saying that he had long cherished four desires: the first is no disease, the second no aging, the third retaining youth, and the last no death. Lao Tzi, the founder of Taoism as well as the most inscrutable thinker in Chinese history, once said that the heaven and the earth will converge upon you if your heart remains purged of all stray thoughts and ideas and continues to be empty and still. Also, Confucius, the most prominent thinker in Chinese history, left with us some words beyond ordinary men's depth that all things can be achieved by the means of cleansing heart of all desires and emotions. Nowadays, one time after another, most people keep skipping and jumping about with joy in witnessing so many inventions arising in rapid succession and heartily become marveled at mankind's wisdom and imaginative power, while they take a passive attitude in accepting all those descending upon them---the birth, the death, the aging as well as diseases, which make up part of fate in their transient lifetimes. Some saints like the three above mentioned, however, have projected their thoughts into far off, and, following their respective roads, have reached the same destination to become sole arbiter of man's destiny, which was called Tao by Lao Tzi, Infinite Nirvana by Sakyamuni and Infinite Emptiness by Confucius. People have always been sparing no effort in searching for or creating medicines of various kinds to deal with diseases of various sort, while constantly overlooking one medicine existing in their own bodies ever since their births that is capable of curing almost all diseases (including cancer and AIDS) and uprooting all root causes in case they "administer" it in a proper way. They are congenital fertilizing fluid, congenital vita-vapor and yang congenital mind-will, with which you can not only get out of entanglement by diseases, but renew your youth, achieve no birth and at last become the master of your destiny. There are all together nine kinds of senses, of which the first eight kinds have their origins respectively from eight yin congenital mind-wills---which are also called Cognitive mind-wills by Sakyamuni and Nine Caldrons by Yellow Emperor, who is recognized as a common ancestor of all Chinese. The first yin congenital mind-will charges itself with the task to produce sense concerning sight, the second hearing, the third smell, the fourth taste, the fifth touch, the sixth---the most important and intelligent one---of producing all consciousness. The seventh, in charge of carrying on communication between the first six yin congenital mind-wills and the eighth, is very slow in its movement, and often mistakes the eighth yin congenital mind-will for that producing consciousness for itself. The eighth yin congenital mind-will serves as the origin of all mind in the world, and is the master of the first six yin congenital mind-wills and possesses the "seed" of all phenomena. It is the eighth yin congenital mind-will that takes charge of the birth and death. The ninth, never falling into contact with anything and being free from all cause and effect

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for its existence, is the fountainhead of sudden understanding or inspiration. The first five yin congenital mind-wills are of the nature like wind---always drifting away nowhere, the sixth the nature like a train of waves, the seventh the nature like an individual wave, the eighth the nature like a boundless sea. All dreams come from seven yin souls. In this regard, the theory by Fleud---who is an Austrian neurologist and famous for his psychoanalysis---only touches phenomena rather than essence. The eight kinds of yin congenital mind-will will dominate over you from your cradle to your grave. As a result, your yang congenital mind-will, coming from infinite emptiness and holding the birth and death of all things at its mercy, will become obscure and be buried in oblivion from time to time. The yang congenital mind-will, in general, hardly presents its existence in man's daily life except when people are having sexual intercourse and climaxing---people will get excited mostly because yang congenital mindwill is stirring---and when people are passing away. We all know there is a halo surrounding Sakyamuni's head and Jesus's, yet lack in the knowledge about what it is. In fact, when yang congenital mind-will has been "unearthed" and shines brilliantly as it should do the yin congenital mind-wills will turn into that halo and play a role as like that of a bodyguard. Tao, also called Infinite Nirvana by Sakyamuni and Infinite Emptiness by Confucius, is so vast that it has no limits to confine it. In the meanwhile, it is so minute that there is no the interior to fill it. It extends itself far away beyond the limits of the universe and exists long before the beginning of the time, for it is capable of exhausting infinitude and dates back to the time when there is no beginning whatever and there is no time. On account of the infinite emptiness the congenital mind-will came into being, and then turned into vitavapor which, once getting together, will split into two parts: yin and yang. Only by this time the time and the space begin to come into being. Once yin and yang have come into being they will react upon each other in a way of alternate motion and stillness, and in consequence, Qian Trigram and Kun Trigram will take their places. With alternate motion and stillness continuing incessantly the four emblematic Symbols will come forth. The four emblematic Symbols will produce eight Trigrams when yang develops in one direction and yin in opposite direction. The six Trigrams beyond Qian and Kun trigram, in fact, are six kinds of vita-vapor which, when they have intercourse in their particular way, will produce five elements. When the five elements have come into being, they will get involved in their own motion. As a result, all things will come into being, and all kinds of innate or inexorable laws emerge and take their places naturally. So, looking up, you can behold spiraling nebulas spreading throughout the universe, and looking down you know that the myriad of things are constantly striving to satisfy all their "desires." The five elements---wood, fire, earth, gold and water---have nothing to do with the composition of the material world as most people claimed before, and function in all levels and in all directions. With the interaction taking place constantly between five elements one form and another form, one thing and another thing are always having direct or indirect relations with others and thus the transformations and changes persist in everything in the universe. All myriad of things owe their births to existence, which owes its birth to nonexistence. Existence and nonexistence intermingle with each other persistently, and depend upon each other for their respective existence as like the interior and the exterior.

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Pursuing their evolving courses to their very beginning in a reverse direction, you are sure to find out that the vita-vapor is at the very root of the myriad of things, and following their development courses to their deaths you are sure to draw a conclusion that under no circumstances there is even one thing that remains unchanged in its form. Hence you know the myriad of things derive their existence from nothing but form and vita-vapor, both of which derive their existence from nothing but congenital mind-will. Congenital mind-will is of the nature of infinite emptiness while Tao of infinite nonexistence. And in them both sixtyfour Hexagrams are perpetually engaged in their particular motion. The heaven and the earth are the most mammoth in terms of the substance and space they contain, while humankind, taking his place between them, are the most ingenious in terms of the endowments Providence if any) has granted. Humankind is always communing with the nature and every individual is a universe in miniature. The vast expanse of the universe can be turned into one thing resting in your hand and the transformations and changes persisting in all things have their origin in your physical form. Humankind takes one place among the three while the heaven and the earth taking the other two. Becoming emptier and emptier your heart can contain all things in the world; becoming more and more silent you will become aware of all things that will take place, are taking place and have taken place. Emptiness is capable of accommodating all things while stillness of being perceptive of the minutest detail. Stillness and emptiness continuing for long something divine will come on the scene. The heaven assumes the semblance of emptiness while the earth of stillness. On account of emptiness the heaven can exert itself constantly and on account of stillness the earth can burden itself with humankind and other things. The vastness and the boundlessness are, to some extent, indicative of the emptiness of the heaven, while the great expanse and the roundness the stillness of the earth. So the inexorable law the heaven and the earth abide by is nothing but emptiness and stillness. Therefore, when you constantly remain still and empty the heaven and the earth will converge upon you. No vita-vapor no your life force, no congenital mind-will no your congenital nature and constitutional nature. Congenital mind-will takes up residence in your heart, imperceptibly and intangibly, while vitavapor in your physical form, with Tao exerting its influence with them both.

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"Would you please tell me what the death is about, my master?" asked Zhi Loo, a disciple of Confucius, once before. "Without the least knowledge about the birth how could you understand the death? " Confucius replied. There exists the birth there exists the death. Conversely, when there is no birth there is no death. Because humankind almost exhausts all means to honor and pamper births their deaths look much more insignificant. When a man wants to shake off the pursuit by the death angel he must at first strive to achieve no birth. The transformation from vita-vapor to form brings about birth. There is birth there is death. This is an inexorable law all things in the region of existence must abide by. Conversely, the transformation from form to vita-vapor results in no birth. There is no birth there is no death. With neither birth nor death the congenital mind-will lasts forever. The transformation from vita-vapor to form, to some extent, is similar to the formation of the earth, while the transformation from form to vita-vapor to the formation of the heaven. Cleansing the heart of all desires and emotions and remaining silent in the depths of emptiness and stillness but not an insensate blank, the wise replenish vita-vapor and restore congenital mind-will resolutely and constantly. So, out of spontaneity, the golden elixir pellet---also called the Great Unification, and is formless and beyond the range of the time and space and can be seen or perceived only through silent exercise which this book will present to you---will eventually come forth. Still, he persists in doing this way and slides deeper and deeper in the depth of emptiness and stillness. The golden elixir pellet, existing in his body yet never to be found inside and outside his body, will gradually build up its own special constitution out of emptiness and stillness, though it is beyond the range of existence. At last he will "conceive" the fetus of his true self in his middle elixir field, then he can let the fetus go out to become an infant of his true self. When your heart has become empty enough all substantive things will never stand the least chance to impede as well as disturb your heart; when you remain still for long enough, you will give up all desires and emotions. The farther one goes to bring his acquired talents into play, the less one knows, the more he loses. Congenital mind-will depends upon Tao for its existence, vita-vapor depends upon congenital mind-will for its existence, form depends upon vita-vapor for its existence, and life depends upon form for its existence. Once you have given up all desires and emotions and slip deeper and deeper in the depths of the emptiness and stillness as like a dead man ( your mind-will never drifts away but remains motionless upon emptiness) your physical form will be brought to a constant standstill, which will cause vita-vapor to come to be at a constant standstill, which will cause congenital mind-will to come to be at a constant standstill. By this time, your heart beats no more, your pulse throbs no more, your blood flows no more. When congenital mind-will has come to be at a constant standstill the nonexistence will be brought into a constant standstill---Tao comes on the scene. That after catching sight of something then you begin to gain some knowledge should not be recommended as the most proper way of knowing. That things are accomplished after efforts were made should not be recommended as the most proper way to act. That after something has given signs then you begin to respond mentally or physically should not be recommended as the most proper way to respond. Conversely, to accomplish all things before you going to or intend to accomplish them is the most proper way to do things; to know all things well before you are intending to know is the most proper way to http://coolshack.com/martial_arts/qi-gong.html (20 of 27)7/13/2004 11:48:23 PM

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know; to be aware of all that will to take place, have taken place, are taking place far before the showing of any signs is called serene comprehensiveness. Nowadays, most people spare no effort in advocating democracy, yet few people know they are just inwardly the victims under the dictatorship of their yin congenital mind-wills, like a puppet. Your congenital nature is taken captive by your worldly heart while your life force at the mercy of your physical form. All you senses come from yin congenital mind-wills, which occasion your life force to be encumbered with your physical form. On account the heavy encumbrances by your physical form there come the death and birth for your life; on account of slavery in which your congenital nature is taken by your worldly heart there come the comings and goings of congenital nature. Hence you know your physical form and your heart are places in which your life force and congenital nature take residence, respectively. As far as mankind is concerned, the state before a sperm combines with an ovum is similar to the Great Unification in an emblematic sense, while the state that your physical form has come into being with your congenital nature and life force taking residence in it is, in an emblematic sense, similar to that of two elementary Forms (yin and yang) coming forth from the Great Unification. The state when your physical form and constitution and your constitutional nature and your disposition have fully developed is, in an emblematic sense, similar to that of four emblematic Symbols. The state when fertilizing fluid, yang congenital mind-will, three yang souls, seven yin souls, the sixth yin congenital mind-will, the vita-vapor, the physical form and the heart have fully developed is, in an emblematic sense, similar to that of the eight Trigrams which come forth from four emblematic Symbols. With the knowledge that just depending upon the emptiness the heaven can exert itself incessantly you can realize that just because your heart is exerting itself continuously by remaining still and empty that the heaven has become what it was, what it is and what it will be, for all sights and visions are nothing but your heart. Knowing, that on account of stillness the earth can burden itself with so many things always striving to satisfy all their "desires," you can understand that in case your body constantly remain still you can always respond to all things, for you are a universe in miniature. Thus, letting your heart follow the example of the heaven you will become emptier and emptier, and letting your physical form follow the example of the earth you will fall deeper and deeper in the depths of stillness. So long have you remained in this state that something divine will arise, which comes from the Mysterious Pass---the very center of the heaven and the earth and in which the Great Unification takes residence. By this time there comes the tangible medicine, there comes the formless medicine, there comes the Upper Caldron established in your upper elixir field, there comes the Lower Furnace established in your lower elixir field. With your pure mind-will functioning like fire you can set sail against the life current---which, in an emblematic sense, is similar to the process of going back through eight Trigrams, the four emblematic Symbols, the yin and yang, and the Great Unification---to transform your form into fertilizing fluid, transform fertilizing fluid into vita-vapor, transform vita-vapor into congenital mind-will, and bring your congenital mind-will back into infinite emptiness. Then open up the vast achromatic chaos to recreate a set of new heaven and earth. With the new set of heaven and earth serving as its Qian Trigram and Kun Trigram respectively, the fetus of your true self will be conceived. When the fetus of you true self ---which is formless and lies outside the region of existence, as like one idea being in bud in emptiness--- has fully developed you should let it go out of your body, and train him and nurse him from time to time till he can in no time come through nonexistence and existence ( let alone go far away beyond the boundary of the universe), and in no time turn into hundreds of thousands of forms which belong either to existence or to nonexistence and of various features and shapes. By this time you begin to realize how poor humankind's imaginative power is. Yet that is not the end. You should bring the fetus of your true self back into your upper elixir field, then you should drift deeper and http://coolshack.com/martial_arts/qi-gong.html (21 of 27)7/13/2004 11:48:23 PM

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deeper in the depths of stillness and emptiness till you bring your body and the infant of your true self into "golden light" and let your brilliant light fill up the infinite emptiness so as to possess the same body with Tao. Then and only then you have become Sakyamuni, Lao Tzi, Confucius and other saints, you are the creator, you are God, you are the sole arbiter of your destiny. The very foundation upon which the heaven is built up is nothing but yin and yang, while the very foundation upon which the earth is created is nothing but flexibility and hardness, the very foundation upon which a true man can be achieved is nothing but beneficence and generosity. What the things receive from Tao is called Te. As for humankind, Te, to some extent, is equivalent to virtues. Without Te you are advised not to be a practitioner engaged in pursuit of Tao, for you can receive nothing but calamities. Nor should you have any motives or other that are popular in the region of covetousness to become a practitioner in pursuit of Tao, as nothing will wait for you but disasters. Lu Xun, the most prominent contemporary writer in Chinese history, once said that Taoism is at the very root of Chinese culture. and from this naturally you will know its significance. The book aims at showing readers as many theories and concrete methods as possible, so as to help you understand or practice the ageold Chinese-yoga or Qigong---though the two names are not Quotes: I sing the body electric - Walt Whitman There are energies that move in our body. No one knows whence. They come from something transcending our consciousness. We can't even conceive of them. -- Joseph Campbell Modern physics now agrees with the ancient teachings that what we think of as solid mater is really energy in constant motion. The natural energy of the universe has been called by many different names--vital force, prana, orenda, shakti, and spirit are just a few. The ancient Taoists called it qi (chi). As Hua Ching Ni says: "How can the universe be alive? Because it is the continual transformation of primal chi, the pivotal energy and living soul of the universe. By understanding that all things in the universe are just different expressions of chi, one can see why the sages have always said, 'All things are one, and on is all things.'" Qi can be thought of as basic life force. Ted Kaptchuck calls it "matter on the verge of becoming energy or energy on the pint of materializing." Mantak Chia describes it as "the glue between our body, mind, and spirit, the link between our perception of the inner and outer worlds." Qi may also be thought of as electricity. It can't be seen, yet it can most certainly be felt. In some ways, it is the very stuff of life. It is what animates us, what gives us life in the energetic sense. It warms us, keep our organs in their places, and directs all of our movements. There are different kinds of qi with different jobs to do. There is protective qi , or wei qi , the Chinese version of the immune system. It lies like an invisible electrical shield between the skin and the muscles. Its job is to keep out invading pathogens. When our wei qi is low, our resistance to colds, flus and more serious viral invasions is weakened. Another type of qi is organ qi . This type of qi is responsible for maintaining the strength and integrity of each organ in our body. When this type of qi is weakened, our organ functions suffer and we are likely to have trouble breathing, digesting our food or sleeping. We may also feel a general feeling of fatigue.

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Yet another type of qi is meridian qi , which travels the pathways (called meridians or channels) throughout our bodies, linking organs with each other and to organ systems and helping the blood move and stay within its channels. Meridian qi is what acupuncturists tap into when they insert their needles. The human body is in reality an energy system. You can even think of the body's meridians as an electrical system, complete with junctions, fuse boxes and miles of wiring, all connecting up in one great multidimensional energy circuit. Since the entire universe itself is made of the very same qi of which we are made, we can utilize the energy of the universe in our own healing work. This is the premise of qigong , the ancient Taoist art of energy work. By tracking and building up our own internal energy and then mixing it with the "heavenly" energy as well as the "earthly" energy, we can become more vital, more healthy and more spiritually realized beings. There are literally hundreds, if not thousands, of different qigong exercises. Many of these are integrated into a whole system, usually called by an evocative and poetic name such as Soaring Crane Qigong, Wild Goose Qigong etc. But all involve some sort of special breathing, specific movements and an inner visualization of where the energy is focused or moving. Through qigong , as Bob Flaws says: "we can manufacture qi more efficiently, store qi more effectively, and circulate our qi more smoothly. In addition, we can circulate our qi to particular places or organs in our body to bath those areas in healing, revitalizing energy." Qigong can be done in a moving form, such as in Taiji Quan, or by sitting or even lying down. There was a famous qigong master in China in the 800's named Chen Tuan who perfected a sort of sleeping qigong . He was said to be able to sleep for months at a time, neither eating nor drinking, then awaken perfectly refreshed and energized! An important facet of qigong is that while there are often outer movements, at least 75% of what is going on is on the inside. Visualizing the energy flow, meditating on certain energy centers or spiritual centers (such as tien mu , the third eye or bai hui, the crown chakra or dan tein , in the lower abdomen) is just as important, if not more so, than doing outer movements. In the beginning the practitioner guides the qi with his or her mind in a relaxed, non-forceful manner. It is said that qi follows yi , or that energy will follow the mind. (Western medicine is discovering this also as the relatively new branch of medicine called phsyconeuroimmunology.) Eventually, the qi will move on its own without the practitioner needing to guide it. Until very recently in modern China, qigong was very popular, with millions of people practicing it daily, but mainly for health benefits. Only recently has the spiritual aspects of qigong been taught, although traditionally qigong has always been used for both physical and spiritual growth. Here in the West people are, of course, interested in both. But traditional Taoist wisdom teaches that it is very difficult for one to do intense spiritual work when one's energy or health is compromised. There is simply not enough qi to do practices or even to read and understand inspiring books. Therefore, the first step is to do qigong to raise the energy level in order to become a healthier, more vital person. Then one can begin deeper self cultivation practices. Essence Qigong Standing with my feet rooted to the earth and my head in heaven, I am relaxed and natural, like the pine tree. I am at one with the universe. I am a channel between heaven and earth.

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So begins my practice of Essence Qigong, an extremely simple yet sublimely powerful form. As I slowly relax-my muscles, my nervous system, my thought forms, my breath-I feel myself enter deeply into the qi state, a state of complete peacefulness and harmony. It is a state that I will go in and out of over the next forty five minutes of my practice, as I am more and less successful at letting go of thoughts, conceptions and emotions and instead flow gracefully and deeply into the qi state. Slowly my palms come up in front of me, holding an invisible yet very real qi ball. They come together over my head, at my bai hui point and down the front of my body then up the back-smoothing, combing and energizing the qi channels there. Then they come out to two sides, like the wings of a great bird, come together again over bai hui and then descend down the back and up the front of my body-again smoothing, combing and energizing. Then up at a forty degree angle and along the outside of my body and up the inside of my legs. Now I stand within the qi field that I have created and massage the five major organs, hands lightly over the body-opening, harmonizing, healing the liver, heart, spleen, lungs and kidneys. Then, holding six points on the front of my body I beam white light into them, opening them, relaxing them, balancing the three centers of the body. Later, while I stand in meditation posture and feel the waves of energy flowing over and through me I give thanks for this simple yet vital practice. the "formless form" as my teacher, Chen Fu Yin, calls it. It is in letting go of the mind, letting go of the expectations, and letting go of the goals that I can benefit the most from this revitalizing and harmonizing practice. "We access the qi," says Chen Fu Yin, so that we can allow for the emergence of the shen or spirit". In this way qigong becomes a deeply spiritual practice. The benefits of better health, more vitality, clearer emotions, and stronger immune system are all doors into the great realm of the spirit, where true healing lies. This extremely simple yet very powerful qigong practice sustains me, opens me to new experiences, and harmonizes my being. It has made me intensely grateful to be alive and to be a part of this great unfolding dance of Tao that swirls all around and within me. What To Expect From Essence Qigong.

If practiced at least once daily (30-45 minutes) you can expect to feel a rise in vitality, a stronger immune system, a more balanced emotional life, a greater sense of peace and well-being and more stamina in everyday activities. http://coolshack.com/martial_arts/qi-gong.html (24 of 27)7/13/2004 11:48:23 PM

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Our workshops generally run from ten in the morning to five in the evening one the first day, with plenty of time for breaks and lunch. The second day is generally a half day. We also will practice a sitting meditation as well as a lying down meditation. Note: If you are having health issues or have infirmities please do not worry. We do not run the seminar like a drill sergeant and any time you feel the need to sit out, you may do so. Everyone moves at their own pace. We have people of all ages and health levels attending our seminars and we try to accommodate them all. Essence Qigong may even be practiced by people in wheel chairs! An Example Exercise : Heavenly Cloud Hands Heavenly Cloud Hands is one a considerable repertoire of basic Qi Gong exercises, which are taught to new students so as to kick-start their internal systems, thereby powering up their immune system and also providing them with he mechanism to radiate health, be in a state of calm, reduce stress levels and also increase their spirituality.

This slow and gentle exercise is a form of preventative medicine and thus helps to prevent the onset of future illness. Key Points of the Exercise You must use abdominal breathing, called primordial breathing in Qi Gong. The breathing is the most important part of the exercise. The movements are completely relaxed. The movements are very slow. After some practise, one complete movement should take about half a minute or more. Keep the movement in harmony with the breathing. Place the tip of the tongue to the front of the palate, against the roof of the mouth. Keep it there throughout the exercise. Close your eyes. Visualise that you are drawing a rainbow with your hands. We are performing part of the movement/form known as 'Heavenly Cloud Hands'. Begin with the feet together. Place the hands together.

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Close your eyes, relax completely. Place the tip of the tongue against the roof of the mouth. Slowly raise the hands. Slowly. Simultaneously breathe into the abdomen. Therefore, the abdomen will expand while the chest remains still.

At the half way point turn the hands over and begin to breath out. Keep breathing out, stretch the hands up over the head. Move slowly throughout.

At the top, turn the hands to face outwards, and begin to breathe in, into the abdomen.

Separate the hands, slowly breathing in. As the hands pass halfway begin to breathe out. http://coolshack.com/martial_arts/qi-gong.html (26 of 27)7/13/2004 11:48:23 PM

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Keep breathing out until the hands reach the bottom. You have now completed the exercise, but you can repeat it as many times as you like.

However, we recommend that you do not overdo it initially. Qi Gong is a very powerful form of exercise. Consider it to be a kind of medicine. As with any medicine, treat it with respect. If you have a serious health problem, consult your doctor before trying Heavenly Cloud Hands. This exercise will stimulate the internal organs. You may find it does you more good than hours of aerobic exercises. Please click here for Next Qi-Gong page(2)

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Qi (or Chi) - Art of Breathing[ Body - Energy - Spirit] movements of meditation and health for body, mind & spirit:

Learn how to cultivate your natural ability to heal and attain a life of vitality and harmony. : Taoist Arts of Serenity & Healing : What is Qigong? An easy-to-follow combination of controlled breathing, focused concentration, and simple movement. A simple definition of Qigong is: Qi, which in Chinese means energy or life force. This is the energy that wakes us in the morning, gets us through our day and helps us survive from birth to death. Gong, in Chinese means to work. So in essence when we do Qigong, we are working or exercising our energy. Qigong works with the body’s energy. Ancient Chinese wisdom calls this energy "Qi" (pronounced "chee," sometimes spelled "chi"). Qi has been called the "mother of blood." "It is believed that by moving Qi through the body, you can heal yourself of many ailments," says medical doctor Richard Gerber, author of the definitive text for energetic medicine, "Vibrational Medicine: New Choices for Healing Ourselves" as well as "Vibrational Medicine for the 21st Century". Qigong is the grandfather of Chinese medicine, Tai-chi, acupuncture, Shiatsu, and Reiki. The Qigong exercises look similar to the meditative movements of Tai-chi. Many try to cloak Qigong in mystery. A Master often teaches just a little at a time, giving the student, the grasshopper, only what the Master feels he should learn. Qigong for centuries has been the corner stone to athletic performance in many fields! Athletes such as martial artists, have benefited greatly by the strength, endurance and overall health gains achieved through a dedicated practice of Qigong. All athletes of any level and age can greatly improve their skills through Qigong practice. Every part of the body can be enhanced. Bones, muscle, tendons, lungs, as well as nervous, circulatory & immune systems can be strengthened beyond http://coolshack.com/martial_arts/qi-gong2.html (2 sur 54)06/09/2005 23:06:08

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the normal levels achieved through more traditional training methods. Since Breathing is critical for life on all levels, good healthy Breath is essential in any activity. It is fundamental in the process of eliminating toxins, reducing stress, freeing the tissues to allow proper blood flow and nervous function of our nerves and brain. In fact, improper breathing can result in respiratory difficulties, heightened levels of stress, musculo-skeletal dysfunction, reduced immune system function and an overall depletion of our general health and well being. When our Breathing is healthy and strong, our body, mind, and spirit will reflect that health. The way of revitalisation :

Qi Gong can be further defined as "the use of breathing to develop the Qi for special purposes, such as fighting or healing" or "to work out or exercise the internal energy". Qi Gong as you might have gathered is a Chinese method of breathing and movement combined and is part of a holistic system of self-development. Most people these days have seen the Tai Chi diagram, which shows the interaction of Yin and Yang. Yin represents the contracting, withdrawing and yielding movement of energy and Yang represents the expanding, reaching and energising movement of energy, both of which interact with each other continually and cannot exist independently of each other, for example, during daytime you have the light of the sun (Yang) and the shadows (Yin), similarly at nightime (Yin) you have the light of the moon and stars (Yang). The Yin breath is very shallow, and is the way most people breathe in the Western world. This contributes to many chest, throat and related disorders, when breathing in by this method it raises the upper chest, shoulders and collarbone, the lungs receive very little air. http://coolshack.com/martial_arts/qi-gong2.html (3 sur 54)06/09/2005 23:06:08

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Yang breathing on the other hand is very deep as it concentrates on the utilisation of the diaphragm (usually referred to as diaphragmatic or abdominal breathing). The muscles become more elastic and the internal organs are massaged through the pressure and so keep their position within the body. I will cover briefly two, which I consider the two primary breathing practices used in Qi Gong, these are; 1) Abdominal or diaphragmatic breathing (post-birth breathing): This is usually the first method of breathing a practitioner will learn, the tongue is placed behind the front top two teeth resting on the gum, keep the chest relaxed and hollow (this may be difficult at first) and drop the diaphragm down, you inhale through the nose expanding the abdomen on all sides, this is centred at a point known as the Dan-Dien (the position of this centre lies 4 finger widths below the naval and 2 finger widths inside). Then you exhale through the nose contracting the stomach and pulling the anal and sexual muscles upwards. This is a cyclic breath. 2) Reverse abdominal breathing (Pre-birth breathing): After a person has practised the abdominal breathing until it is second nature one then begins the Pre-birth breathing, as the name implies this would be how the foetus obtains nourishment in the womb. Here on the in-breath the abdomen is drawn in, the anal and sexual organs are contracted and the vital energy rises up from the Tan-Tien , to the diaphragm (which remains lowered), at the same time, the air drawn in through the nose is brought down to the diaphragm and here, the two energies are combined , again , as shown by the Tai Chi diagram . On the out-breath the abdominal area expands and the pressure in the perineum is relaxed, the energy moves back to the Dan-Dien and the air moves away from the diaphragm as the two energies again separate. No force is used during the breathing practise.

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So, why learn and practice Qi Gong ? Qi Gong is and has been developed by the Taoists and forms one of the strands of the eight Brocades (these comprise the many arts of Chinese healing). Over the last few thousand years many experiments and tests have been done on the use of breath to promote physical health, longevity and well being. Today much of this work is being carried on in the Beijing Institute in China and by individual practitioners. Qi Gong concerns itself with the flow of Qi within the body, the storing of Qi and the development/utilisation of Qi. The benefits of practising Qi Gong are not restricted to conventional labels, the goal is longevity and good health mentally and physically, thus Qi Gong is called the way of rejuvenation. I myself have found great benefit from the practice of Qi Gong and Tai Chi, I haven't had a cold or anything else for that matter for over 15 years, basically these practises have improved every aspect of my life in body, mind and spirit. Qi Gong is being used to effectively treat and cure almost all diseases and ailments, as an example, there are many documented case studies effectively treating Psychosis, Epilepsy, Heart disease, Hepatitis, Pulmonary Tuberculosis, Tumour cases and bone diseases to name a few.

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Chi Kung is one of China's greatest achievements

Originally, Qi-Gong was developed for general exercise, and to keep the body free from illness and disease. Qi gong was created from the accumulated experiences of countless generations by thousands of wise men and sages. Many of the theories and training methods have been kept secret, and only recently made available to the general public. Practicing Qi-gong aids and assists in the healing process of the body. Qi-gong is concerned with the flow of energy in the body. The energy or chi flows along what the Chinese call meridians. The philosophy of Taoism employs Qi-gong practise and cultivation to maintain harmony with nature and the universe. Qi gong practise and training is based on adopting Chi or energy from nature and the universe to strengthen and balance the mind, body and spirit, through breathing and vocal exercises, movement and meditation. At a later stage other methods of development were introduced, which involved strengthening the muscles, http://coolshack.com/martial_arts/qi-gong2.html (6 sur 54)06/09/2005 23:06:08

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tendons and bones, washing the bone marrow and nourishing the brain. (iron shirt qi gong training). These later methods were required to reverse the degeneration of the organs and the body, which was necessary for old age and good health. Fundamentally, Qi gong is divided into 2 sections: internal and external. When starting Qi gong practise, initially, we learn how to relax the mind, relax the body, exercise the lungs and regulate the breathing by practising moving Qi gong and clean body Qi gong. Practicing moving, clean body Qi gong will clean the rubbish and toxins out of the body, clear blockages from our body and relax our muscles, tendons and nerves. This in turn will keep our psychology happy and strong, exercise our lungs, which then will relax and calm our entire body and organs, especially the heart. When we have learned to dispel the rubbish and tension from our bodies and relax our minds and regulate the breathing, we can now start to incorporate some still meditation. This will help to control the Kan and Li (water and fire) aspects of our bodies. As our body becomes more relaxed, calm, happy and free from tension and stress our blood circulation, nervous system, endocrine glands, and the function of the body and organs will then be strengthened, regulated and balanced. When we have dispelled all the rubbish from our bodies and accumulated sufficient Qi or energy through practise, then we are ready to incorporate Iron Shirt Qi gong training. Qi-Gong restores the vital energy expended through life, and as we get older, practising qi-gong will keep our bodies strong, flexible, supple, young and happy. Qi-Gong stimulates change and enriches our life through attaining physical and emotional balance; placing us in touch with our own physic force. As we become more advanced in our practice, we slowly develop a psychic and spiritual awareness, unique and relative only to ourselves. History : Qigong is an ancient Chinese art used for healing and strengthening body, mind, and spirit. Qigong http://coolshack.com/martial_arts/qi-gong2.html (7 sur 54)06/09/2005 23:06:08

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combines movement, mediation, and breathing as a means of cultivating and enhancing the body’s natural internal energy (qi) while increasing awareness of its flow throughout the body. Qi is “Iifeforce” or “vital energy.” It’s the fuel that powers the universe, the energy in us and all around us. Gong means “work.” Qigong then is “energy work.” Qigong patterns (and there are literally thousands) are typically stationary, legs staying in place. Tai Chi Chuan is actually a form of Qigong, a type of moving energy work. Qigong is a 5,000 year old Chinese health care modality, a powerful healing system. Millions of people practice Qigong in China and around the world each day to successfully treat diseases ranging from hypertension to cancer. In Chinese the word "Qigong" has two characters, Qi (Chi) and Gong. "Qi or chi" means life energy and "Gong" means daily effort. In short, Qigong is a practice to use chi for different purposes including selfhealing. Everyone is born with chi and everyone has the potential to use chi for many purposes. It is the same way as swimming, we are born with the potential to swim but only when we acquire the skill to swim then we can enjoy different water activities such as scuba diving, water polo, free style, butterfly swimming, etc. In the same manner, the skill to use chi is trained not born. Once a person is trained how to use chi, he or she then can use chi for martial arts, dancing, weight lifting (yes, weight lifting as the Chinese trained weight lifters using qigong!) and of course, medical, self-healing. Is Qi "Real?" Qi (chi) is usually defined as "vital energy", in other words, the energy of life. The word qi in Chinese combines metaphorically with many other words to give a dynamic, living quality. For example, sky qi means "weather." In the literal sense, dead things have no qi, but all living things do have some qi, no matter how weak or how little. A finite amount of qi is inherited at birth from one's parents, and Qi is supplemented throughout life through food and breath. Qi nourishes the all the organs of the body, and all the body's living processes develop qi. Qi is generally invisible, although it may be what's photographed in Kirlian photography. Also halos and the http://coolshack.com/martial_arts/qi-gong2.html (8 sur 54)06/09/2005 23:06:08

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aura may be related to qi. At any rate, thus far qi is definitely unquantifiable, which is why Western medical science has not incorporated it. So, is it real, or is it simply a symbolic way of thinking about energy?

The answer in Chinese thought is a resounding: Yes, qi is real! The evidence of the existence of qi is not that it can be seen (at least, not usually) but that it can be felt. Acupuncturists treat all manner of diseases and ailments by determining blockages and irregularities in the natural flow of qi throughout the body. An acupuncturist requires his patient to be able feel when his qi has been intercepted by the needle as essential feedback in the treatment. Some experts believe qi is electromagnetic in nature, relating to the minute ionic exchanges between cells. After centuries of elitism where qigong "secrets" were closely guarded and passed down to select few, and brutal suppression of traditional Chinese medicine, taiji and qigong during the Cultural Revolution, qigong is being learned and taught everywhere throughout China today. Extensive scientific research is being conducted, and certain hospitals overflow with reports of cures attributed to qigong. Estimates are that 200 million people practice some form of qigong regularly, making qigong far and away the most popular approach to exercise in the world. http://coolshack.com/martial_arts/qi-gong2.html (9 sur 54)06/09/2005 23:06:08

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Simple Qi Exercises for the Curious Here are a few simple exercises which may be able to help you feel your qi. 1. Stand naturally, with your side about a foot from a wall. Raise your arm on that side straight out, until your wrist touches the wall. Press hard with your wrist against the wall for about thirty seconds. Bring your arm down to your side, take a step away from the wall, and relax your arm completely. It will rise, probably higher than it was before. Your qi has been directing your arm to rise outward and upward against resistance, so without the use of voluntary muscles, it will still tend to rise when the resistance is removed. Do this a few times and remember the sensation of the qi directing your arm to rise. Try standing in a relaxed position, and by remembering the feeling of your qi, make it raise your arm. 2. Hold your arms in front of you, elbows very loosely bent. Your palms should face each other, shoulder width apart. Imagine you are slowly squeezing an accordion as you exhale, ending with your palms just a few inches apart, inhale slowly as you let the accordion fill up and push your palms apart. As you practice, you should be able to feel the qi pushing against your palms. 3. Still standing as before, bring your palms close together, almost, but not quite touching. Move your hands so that the centers of your palms are making ¼-inch circles. A warm, or sometimes "magnetic" sensation should be felt after a few seconds. 4. Walk slowly, and imagine that you're walking through water, instead of air. Feel the qi moving into your hands and feet, as you gently swing them through the "water." Quote : True force starts from true softness True softness starts from your mind Within stillness there is movement Within movement there is stillness Concern yourself with energy not the opponent Show your enemy nothing http://coolshack.com/martial_arts/qi-gong2.html (10 sur 54)06/09/2005 23:06:08

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In defense become unknown Attack with a thousand faces Dan Tao Qigong: Yi Jing Ching

Sinew Ligament Transformation Work: According to several oral traditions, the Yi Jing Ching was originally transmitted by the Indian monk, Bodhidharma. Upon his banishment from the Liang empire, he arrived at the Shaolin temple to find that the monks there were weak and could not even sit through the tiring Ch'an meditation sessions. He instituted the practice of Yi Jing Ching--the meaning and content of which is quite similar to that of the Yogic stretches and Asanas. It is a historical fact that Bodhidharma came to China and brought with him the direct heart to heart transmission of Chan Buddhism. ( Japanese Zen). The practice of Yi Jing Ching improves the overall strength of body ligaments and connective tissue through vigorous breathing and slapping of the body along the meridian pathways, the energy routes of the body. The Qigong Stance "Drawing the Bow as if shooting a hawk " This particular Qigong movement, Drawing the Bow, stimulates the flow of lung Qi/energy.

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One tunes the lungs by gently stretching open the arms and gazing at the fingertips. This motion creates a gentle lengthening of the spine, thus reducing the pressure on the neck vertebrae. The Qigong postures assist our flow of Qi by shaping the body and stretching the Qi meridians. Dan Tao Qigong derives its principles from the meridian system found in Traditional Chinese Medicine combined with the Theory of the Five Elements. By holding the body gently in various positions, one can enhance the flow of Qi and blood to the different areas of the body. Since the lungs have the protective function in TCM, Traditional Chinese Medicine, the martial-like postures suggest to the brain a fighting spirit of the lungs as a defense against invading infections. MARROW WASHING QIGONG :

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process of aging and extending life. From ancient times, Qigong has been known as a method of eliminating disease and prolonging life. Wu Dong is the name of the mountain where this Qigong health system was created. In order to define the words "Qigong," it is necessary to understand the concept woven into its two roots, Qi and Gong. Qi is written with the character that indicates the cooking and steaming of rice, and it is usually used to mean "air," "breath," or even "steam." But, this is only the outer, external breath. The word Qi is used by practitioners of Qigong and the martial arts to mean "internal prana," life force, or biopsychic internal energy. Or in the Latin, " Spiritus", thus inhalation is considered as in-spiritus or inspiration. The flow of breath is the flow of the spirit as well. The canons of traditional Chinese medicine teach that life and health are a result of the harmonious flow of ample Qi throughout the body. When Qigong movements are said to cultivate Qi, it is this internal Qi that http://coolshack.com/martial_arts/qi-gong2.html (13 sur 54)06/09/2005 23:06:08

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they cultivate. All disease is thought to stem from a disruption in the smooth flow of this internal Qi. Acupuncture is based upon the belief that Qi circulates throughout the body along twelve major meridians, stimulation of which can cure various ailments. Dr. Joan Barice, a medical doctor with degrees from Stanford and Harvard Universities, points out that Chinese medicine's concept of inseparability of mind and body is compatible with our modern scientific research findings. She explained, "We know, for instance, that movement and acupuncture stimulate the production of endorphins. Endorphins are neurotransmitters with morphine-like activity that give us a feeling of well being and relieve pain. We know that receptor cells are in a constant state of transformation from energy to particle and back again. Western science can identify the receptors and transmitters, but cannot identify or quantify the system interfacing with the one that transforms energy into patterned information. From the Chinese perspective, this interfacing system is simply Qi, the universal intelligence which flows through all living processes and contains the wisdom of healing." The word gong means "work," and is used in the words Qigong to indicate the diligent practice of movements to help Qi to function properly and efficiently within the body. It is the true meaning of the word gongfu (usually spelled "kung-fu" in English), and refers not only to the duration and quality of one's Qigong practice, but also to the student's determination to learn the movements and practice them. Thus, Qigong must be practiced with one's whole heart, sincerely, diligently, and with continuing perseverance. Qigong movements cultivate the important connection of mind and body with the abundant energy of the environment. Its movements, mental focus, and breath control stimulate this internal qi flow.

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These movements involve three specific modes of action: To breathe fully, slowly and evenly -- breath is life. We must inhale fully to take in the energy-powered oxygen, and exhale fully to release the toxic carbon dioxide. To maintain a mental calmness -- focusing leads your thoughts and emotions. The ability to control your focus will lead to a peaceful state. To move and align the body so your qi and blood flow are enhance and uninhibited. The success in Qigong training is directly related to the correctness of the body's position. The Marrow Washing Qigong works with the body and separates it into three parts: The upper portion of our body corresponds to the energy of Yang, or heavenly energy; The lower portion of our body corresponds to the energy of Yin, or earthly energy; and The middle portion of our body is the connection of Yin and Yang, or the balance of the body. The Marrow Washing Qigong movement utilizes the bountiful energy that surrounds us to cultivate, balance and cleanse one's internal Qi. It is common to feel euphoric after doing these movement, as endorphins are stimulated and brain waves turn to an alpha state which represents a relaxed manner. As well as quickening the healing time of injuries and strengthening the immune system to fight disease, the movement works exceptionally well with the common ailment of stress. The movement will relax the mind and balance the emotions. As the mind calms, a feeling of peace and happiness takes over the senses. http://coolshack.com/martial_arts/qi-gong2.html (15 sur 54)06/09/2005 23:06:08

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"Qigong movement is the process of generating energy solely to purify the obstructions of the physical body, the emotions and the spirit." STANDING POST QIGONG Qigong (or Chi Kung) is a general term that refers to various methods of Chinese exercise. There are literally hundreds, if not thousands, of qigong methods, but each is broadly based on the same philosophical and medical theories. These include the principles of yin and yang, Five Element theory, traditional Chinese medicine, Buddhism, Taoism and so on. The phrase qigong consists of two Chinese characters: Qi, which can be literally translated as breath, and Gong which is translated as effort or work (as in Gong Fu). So, at one level, qigong means "breathing exercise". At another level Qi also means energy or vitality and, in Chinese medical terms, is often described as a vital force that circulates in the human body (as well as in the world around us). This energy has many components, including the oxygen we breath in, energy from the food we digest and so on. So qigong can also mean exercise to focus and refine the body’s natural energies. Broadly speaking there are five different areas of qigong training: Healing - using qigong for general health Taoist - to strengthen the body and spiritual development Buddhist - to develop health and extraordinary potential Medical - to heal others Martial - to strengthen the body and increase power Obviously there is considerable overlap in practice and theory of all these areas, but it is important when beginning qigong to have some idea of what your goals are. For instance, sitting in cross legged contemplation may be an excellent method of spiritual meditation, but it is not designed to improve your http://coolshack.com/martial_arts/qi-gong2.html (16 sur 54)06/09/2005 23:06:08

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ability to take blows. It is also important to start at a basic level if you have not done any qigong training before. At a basic level there is very little or no chance of qigong proving harmful. This is not the case if you go into advanced breathing methods, visualisations or Iron Shirt training. Then there is a real risk of both physical and mental harm. The guidance of a responsible and knowledgeable teacher is important at that stage. STANDING POST In Tai Chi Chuan we use an exercise called Standing Post as our base qigong. This is a very simple (but not easy!) method which brings benefits very quickly in a number of areas. For martial artists it is a good qigong to practice because as well as the health benefits, we are also getting some good martial training, both of which I’ll discuss later. In the Yang Family system there are 18 postures in the Standing post set (not just 6 as claimed by some teachers). Students start with the first three basic postures:. Start in an upright posture (figure 1). Make sure the shoulders and chest are relaxed and the back is straight (but also relaxed - don’t "stand to attention"). Spend a minute or so concentrating on your breathing, slowing it down (breath in and out through the nose).

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Bend the knees into a "horse stance". Try to get your knees in line with your toes. Make sure the back is still upright - it is very easy to lean forward or back. Get a friend to check, or use a mirror if possible. Slowly raise your hands to shoulder height, with the arms as though you are holding a large ball (fig 2). Keep the elbows a little lower than the wrists in order to help keep the shoulders down. The fingers are opened, but relaxed, there should be no tension in any of the joints. Keep the body weight sinking down into the legs. After a few minutes in this posture, slowly lower the arms to waist height (fig 3). Maintain this position for the same amount of time. To finish, slowly straighten the knees and return to your original posture. So that’s the exercise. There are three areas we need to look at in order to make the exercise effective: EXTERNAL PHYSICAL POSTURE As described above. Take care to ensure an upright back (tucking the pelvis under slightly helps), shoulders http://coolshack.com/martial_arts/qi-gong2.html (18 sur 54)06/09/2005 23:06:08

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and chest relaxed and feet parallel. The feeling is almost like you are about to sit down in a chair. INTERNAL PHYSICAL POSTURE This firstly relates to breathing. Breathe in and out through the nose, slowly and gently. Try to breathe from the diaphragm rather than just the chest muscles. At a later stage you can use the reverse breathing method. The second aspect is what happens to the muscles - they will start to tense, particularly the legs. It is not uncommon for people doing this exercise for the first time to experience shaking legs (even if you think you have strong legs). Try to work through it. To help dissolve the tension try to focus your breath going to that part of your body. Let the tension go rather than fight it. MENTAL POSTURE In some ways the most important. I have seen people practice Standing Post for 30 minutes or so, during which time they looked around, spoke to other people and so on. Doing this sort of thing may help your legs a bit, but little else. It is very important that you have a focused and concentrated mind in this sort of training. A common misconception is that we practice qigong and Tai Chi Chuan in a dreamy, trance-like state. This is not the case. Without correct intention (what the Chinese call "yi") the exercise is futile. For a beginner, the focus should first be on the breathing. Feel each breath as it comes in and out. It may help if you count the breathes - work in cycles of 10 - this will certainly aid your concentration. You should also be constantly reviewing your posture and correcting it, trying to relax into any tension and so on. At a later stage, once the above can be achieved without too much conscious thought, the focus can move to other areas. WHY PRACTICE? When watching people doing Standing Post most people’s reaction is that it looks easy - so easy, in fact, that they won’t bother trying it themselves. This is a shame as Standing Post has many benefits. On a physical level it really does build up the legs. Not only do they become stronger, they also become more relaxed and flexible. Regular practice opens the joints and stretches the thigh muscles. The stance also http://coolshack.com/martial_arts/qi-gong2.html (19 sur 54)06/09/2005 23:06:08

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becomes firmly rooted - by that I mean that you are able to sink all your body weight into the legs. The stronger your stance the more power you can put out or absorb. Regular practice also helps relax the upper body. Tension in shoulder, neck or arm inhibits the release of power when striking. Likewise tension in the chest inhibits oxygen intake. For those in competition particularly, the ability to move freely and easily while expending less energy is a distinct advantage. On a mental level, practice develops a quiet concentration and strong focus. Over time you will be able to put this into anything you do. This has profound effects in terms of countering the natural fear and anxiety we all feel when put under pressure. It’s also a good tonic for the mind, the chance to take time out from the rigours of the day. One reason we sleep is to allow the brain to process all the information we take in during the day. Standing Post does the some thing, after practice you should feel more mentally alert and aware. Standing Post also helps the body’s natural healing process. By promoting positive relaxation we promote blood flow, oxygen intake and so on. This has a positive effect on recuperating from injury or illness - note however that in case of fever or high temperature it is best not to practice. One other cautionary note - in the early stages of pregnancy it is best to avoid practice (at a later stage it should be OK, but practice only lightly, do not bend the knees too much). Of course, in any such cases you should always follow the advice of your doctor. At this basic level it is not necessary to have a deep knowledge of the meridian system, or visualise energy travelling from here to there - indeed it would probably be a hindrance. Simply set aside 10 minutes somewhere to stand quietly each day, and within a week you will be feeling benefits. Wild Goose or Dayan Qigong : Beginners learn the first set which consists of 64 movements. It usually takes four and a half months to learn the entire set. The second set is reserved for experienced students who have taken the first set at least two times. It also consists of 64 movements. The class is taught by Master Hui Liu. The Dayan Qigong set is based on the movements of the wild goose. It is structured in a way that enhances the circulation of qi. "Qi" is a Chinese word whose concept is difficult to translate. "Qigong" literally means http://coolshack.com/martial_arts/qi-gong2.html (20 sur 54)06/09/2005 23:06:08

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"qi practice." Like the Sanskrit "Prana", the Japanese "Ki", and the ancient Greek "Pneuma", the word means both the vital life force and its existence. According to the Chinese theory of medicine, all illness is a result of obstructed qi paths or an imbalance of yin and/or yang. Examples of yin are dark, cold, inner, feminine, and negative force in the universe. Examples of yang are light, hot, outer, masculine, and positive force. Each contains within it the germ of the other. The two are combined in everything and are inseparable from each other. Harmony is disrupted if the yin is too strong or if the yang is too strong. Both Western physics and Eastern science describe the universe as a vast energy field. Dayan Qigong works to improve the various bodily functions by improving the body's electric and magnetic energy flow and capacity. The movements are organized to follow the flow of the earth's energy and to exchange internal qi (from the body) and external qi (from the earth and the universe), utilizing this energy to stimulate and balance the various functions of the body. Circulation of qi can be governed by the mind. Concentration and relaxation are essential, assuring that qi will flow strongly and without obstruction during practice conducted in China have found that Dayan Qigong can have a therapeutic effect on hyper- and hypotension, weakness of the heart, insomnia, disturbances of the nervous system, intestinal infections, skin diseases, and mental illnesses. Scientific instruments have detected infra-red and electromagnetic changes in qigong masters and have detected the presence of specific germs and viruses in the air around practitioners after they have expelled the negative chi from their bodies. The History of Dayan Qigong

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History of Dayan Qigong Four thousand years ago in ancient China, it is said, the legendary Yellow Emperor invented a technique of breathing and movement to vitalize mind and body Records that describe breathing exercises exist from about 1000 B.C. The Chinese, like the ancient Greeks, believed in a healthy mind in a healthy body, and discovered many techniques that were supposed to enhance health and well-being. It is not known exactly where or when qigong as we now know it began, but there have been many different styles that have evolved through the years. About 1,800 years ago a venerable Buddhist monk named Dao An developed a form of qigong which he called "Dayan Qigong". Years later another monk named Wan Yi revised and perfected the set. Dayan qigong was handed down from master to student as a secret or esoteric doctrine. It was only in recent years that its potential and benefits have been known to the general public, and today, it is widely taught in China. In the 19th century, during the Qing Dynasty, Yang Mei Jun's grandfather learned Dayan qigong from a monk. It wasn't until master Yang's grandfather turned 70 that he decided to teach his granddaughter the form. Now Master Hui Liu is teaching the set here in the United States after she had learned the set from Yang Mei Jun. Master Yang herself is a living example of how beneficial Dayan qigong can be. She has been known to cure the terminally ill using only the power of the "qi" from her hands. She can hold a sword in her hands and illuminate the tip with her qi. In the dark it is possible to see two beams of light originating from her eyes. And, just by using her body's qi, she is said to be able to evoke the scents of five different flowers. This last amazing feat was performed recently in China before an audience of over 2,000 people. For over half a century Master Yang practiced in secret, often late at night, so that even her husband knew http://coolshack.com/martial_arts/qi-gong2.html (22 sur 54)06/09/2005 23:06:08

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nothing of what she was doing. For ten days his life remained in danger until Master Yang applied the power of her qi to heal the man's injuries. The government then declared that Dayan qigong should be available to all who desired to learn it. Recently the form has become widely taught, and Master Yang herself has become a special kind of "national treasure" in China. "Dayan" means "wild goose". In the Zhou Dynasty a wild goose was included in wedding gifts as a symbol of marital fidelity. In later times a wild goose was embroidered on the court robes of officials who had advanced in the civil examination system to the third highest level. The wild goose exemplifies high culture and in ancient China it was not customary to kill them for food or game. According to traditional Chinese thoughts, the wild goose embodies the Five Constant Virtues: "Ren"--ethics and perfect virtue free from selfishness; "Yi"--right conduct, loyalty, and faithfulness; "Li"--respect, reverence, and good manners; "Zhi"--wisdom, knowledge, cleverness, and prudence; and "Xin"--truth and sincerity. Wild geese migrate long distances, flying 1000 miles or more. They fly in a "V" formation, following naturally in a line. They always migrate on the same day to the same place. They supposedly mate for life. When a mate dies the survivor laments and does not seek another mate. When the flock sleeps, they post sentries to warn of approaching danger. Though they are water birds, they are generally vegetarian. Thus, say the ancients, "to be a good person one must be like a wild goose."

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IRON SHIRT QI GONG What is Iron Shirt Chi Kung ? Iron Shirt Chi Kung is the martial arts aspect of the Universal Tao System which develops internal power and a well-conditioned body through simple techniques that build and store Chi. The Iron Shirt training first of all develops a body that is relaxed, open, strong and structurally aligned with the forces of the universe and earth. The Iron Shirt techniques help us to become rooted to the earth, thereby keeping the body centered and balanced. Chi Kung is a form of internal alchemy that involves mind, Chi power and breathing exercises. It teaches how to detoxify the body in order to stimulate the flow of energy and to pack and condense Chi. Thereafter, to circulate it in the body and to use the breath to pack the organs, glands, muscles and bones with Chi so that they will stay healthy and strong. All the Iron Shirt Chi Kung movements and breathing exercises should be done mindfully in order to http://coolshack.com/martial_arts/qi-gong2.html (24 sur 54)06/09/2005 23:06:08

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reach the deeper emotional layers of your body. The ultimate goal is to prepare the body for the higher spiritual energies. Iron Shirt Qi gong was introduced to the Shaolin monks by Budhidharma, around 540 AD. These classics were tabulated as Ò Bone marrow washingÕ and ÒMuscle and Tendon change classicÓ. During the mid 17th century, the 5 Elders of the Shoaling Temple were foremost in their development of Iron Shirt training and Iron Palm. Abbot Jee Shin was an iron head Qi gong Master. Bak Mei was an iron body Qi gong Master. Ng Mui, the Abbess was an iron palm Dim Mak Qi Gong Master. Fong Sai Yuk was an infamous swordsman and Master in emanating Chi. Miu Hin was a Qi gong master in emanating Chi power. The 5 Elders were also Experts in various styles of Shaolin Kung Fu, being responsible for many of todayÕs most popular styles of Kung fu. Some being, Wing Chun Kung fu, Hung Gar Kung fu, White Eyebrow Kung fu, just to name a few. Iron Shirt Qi gong develops a very, very strong body. This type of training makes the body impervious to physical attacks. Iron Shirt strengthens the Muscles, Tendons, Bones, nerves, cells and washes Bone marrow. As we get older our bodies, muscles and tendons degenerate and we experience less energy and frailty, but Qi gong training reverses this Yin process and turns the body Yang and we live for a long time, free from sickness and disease. Before a practitioner is ready for Iron shirt training, he must have had at least 2 years of Kung fu or Qi gong practice to strengthen and clean his body in preparation for Iron body training. Iron Shirt Qi-gong adopts concentrated Chi or energy (essence) into the body directed at specific organs or certain parts of the body to strengthen them. Kung Fu training will develop a confident psychology and strong body, therefore, when an individual attains this knowledge of iron shirt and iron palm, he will have control over his manner and emotions to help people and use this knowledge for good. Qi gong practice will teach the person to relax the body (muscles and tendons), clean the body of toxins, clear the body from blockages and strengthen the organs and psychology. In doing so, one also strengthens his Chi power, in his Tan Tien. http://coolshack.com/martial_arts/qi-gong2.html (25 sur 54)06/09/2005 23:06:08

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In the Shoalin Jee Shin Wing Chun Kung fu system, we incorporate elementary Iron shirt postures to prepare oneÕs body for the more demanding work, later on. As a balance to our hard training (Yang), we also incorporate Yin Qi gong and breathing exercises to keep the body happy and free from tension and stress. This philosophy maintains a proper balance of yin and yang so the body does not heat up (excessive yang), after training and experience sickness. Iron Shirt Qi Gong brings you into the correct postures, which increases your lifeforce and helps you to get a stronger connection with the outer forces. Will improve your immune system and with special breathing exercises you are able to breathe to fill up your organs, bones and glands with healing energy. Iron Shirt Chi Kung First, warm Up Chi Kung. Why It Is Necessary ? Whether one is a student or an expert, practice is essential. A practice session can be fruitless if the body is not properly prepared to handle the energy it is about to absorb. This is the main reason for Iron Shirt training. The term "warm up" means to begin the Chi and blood flow and invigorate their circulation throughout the body. Warm up exercises are particularly important for areas of the body that are rarely stretched such as the spine and sacrum. It is important to listen to the messages from your body as you do the various exercises. The goal is not to over stretch or to develop large muscles but to loosen joints and relax the muscles so that chi and blood can flow without obstruction. Remember, develop naturally, gradually and safely. In Iron Shirt Chi Kung, one learns to reorganize the structure of the body. In particular, discover how to use the power of the lower tan tien, the perineum and the spine to stand in a strong, stable, integrate way. Iron Shirt Qi gong training is 100% yang and to train this knowledge from books or unqualified people will be extremely detrimental to your health and body. BE WARNED!!!!!!. http://coolshack.com/martial_arts/qi-gong2.html (26 sur 54)06/09/2005 23:06:08

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Tao-In Taoist stretching and body twist exercises (on the floor) is to help your internal life force, or Qi, to circulate more freely, for the purpose of refreshing, attuning, adjusting and regenerating your personal energy. It is a series of postures, which also helps to strengthen the tendons, the Qi flow and lower back. Tao-In improves Iron Shirt and Tai Chi. Introduction To Chi Nei Tsang -- (Internal Organ Massage) : http://coolshack.com/martial_arts/qi-gong2.html (27 sur 54)06/09/2005 23:06:08

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The Taoist sages of ancient China observed that humans often develop energy blockages in their internal organs that result in knots and tangles in their abdomens. These obstructions occur at the center of the body’s vital functions and constrict the flow of Chi (energy), our life force. The excessive negative emotions of fear, anger, anxiety, depression and worry cause the most damage. Through meditative practices the sages learned to look within themselves and they discovered the internal organs and how they connect with the Five Forces of the Universe and provide a link between the human microcosm and the universal macrocosm. The organs contain the essences of the spiritual force of a human being. They also provide the physical lines of force that hold the body together and give it structure. When obstructed, the internal organs store unhealthy energies that can overflow into other bodily systems and surface as negative emotions and sickness. Always in search of an outlet, these negative emotions and toxic energies create a perpetual cycle of negativity and stress. If the negative emotions cannot find an outlet, they fester in the organs or move into the abdomen, the body’s garbage dump. The abdomen can process some emotional garbage but with frequent dumping, the energetic center of the body located at the navel becomes congested and cut off from the rest of the body. Obstruction and congestion will also affect the nervous system, blood vessels and lymph glands. These systems cross paths in the abdomen. So if the abdomen is congested, it can cause physical tangling and knotting of the nerves, blood vessels and lymph nodes. The result is the gradual obstruction of energy circulation. The Taoist discovered that most maladies could be healed once the underlying toxins and negative forces were released from the body. They developed the art of Chi Nei Tsang to recycle and transform negative energies that obstruct the internal organs and cause knots in the abdomen. Chi Nei Tsang clears out toxins, bad emotions and excessive heat or heat deficiencies thus facilitating better Chi and blood flow. Chi kung reactions : Numbness, tingling, itch, heat, cold, light pain, and sweating are common sensations that appear during chi kung and meditation practice. These chi kung reactions are normal. They are mainly due to energy blockages being opened and cleared away. It is an indication that the area where the sensation occurs is http://coolshack.com/martial_arts/qi-gong2.html (28 sur 54)06/09/2005 23:06:08

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being healed. Practitioners can use the mind to spiral the chi in the affected area to increase the rate of healing. Sometimes an old illness that was thought to be healed may reappear to the surface. This is because the illness wasn’t cure completely. It was just hidden deep within the bone and tendon. Since chi kung itself is a healing process, the old illness will reappear again to the surface in order to be healed. With continuous practice, it will be cured and dissolved completely. When you circulate chi around your body through the meridian channels, you will feel "sensations" in different acupuncture points as the chi arrives. These sensations are useful in opening your microcosmic orbit. Sometimes these sensations can be felt as a ball of energy, electric current, or a stream of energy. It is different for everybody. Sometime during seated meditation, you might feel drowsy and have the feeling that you are going to fall asleep. But don’t worry, you will not actually fall asleep. You are just entering a meditative state or trance (close to alpha brainwave). But don’t try to fall asleep either. In this state your body will feel totally relaxed without any tension, almost feeling like it is weightless. When it happened, just relax and observe. Spontaneous Movement is most likely to occur during this stage. Spontaneous Movement is involuntary muscle contractions that will occur during chi kung or meditation practice. Hands, legs, head, or even the spine will start to move on their own. This is normal and can be beneficial to your practice. Just stay calm and observe. If it starts to move very vigorously and you would like it to stop, just mentally order it to stop. It will then slow down and stop. But don’t use your muscle strength to fight against it, doing so might result in injuring yourself. (Using muscular force to stop Spontaneous Movement is inappropriate use of force; it is one of the "three harms") Seeing images and hearing sounds: sometimes when you close your eyes during practice, you will see different colors of light, geometric patterns, or hear sounds. This is also normal, and there should be nothing to be afraid of. This happens as energy is sent to the higher centers in the head. This happens most often as energy travels through the base of the skull (jade pillow, BL 9), crown of the head (Bai Hui, GV20), and the third eye (Ying Tong, EX-HN3). The brain is directly simulated as the chi travels by, creating images and sounds. But do not confuse this with hallucinations. On rare occasion, one will experience "visions". This http://coolshack.com/martial_arts/qi-gong2.html (29 sur 54)06/09/2005 23:06:08

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dream-like experience can be quite fascinating. But do not take the content of this vision too seriously. This content can be as arbitrary as a regular dream. Learn what is virtuous and beneficial, and discard others. Cleansing process: during chi kung practice, if you feel like you need to burp, cough, sneeze, or fart, do so. It is just a part of the cleansing process. On some occasions, you might experience slight diarrhea. But unlike the diarrhea you experience when you are sick, you will actually feel energized afterward. This is a cleansing process that clean out your digestive tracts. DOJO PHILOSOPHY Training in the Internal Arts isn't just physical but mental and spiritual. Each practice is to strengthen and train our body, mind, energy and spirit. Nurture excellence. Respect the founder, the art, your teacher and classmates, but think for yourself. Shoshin: Beginner’s mind. In a beginner’s mind there are many possibilities. In an expert's there are few. The principles remain constant but the methods can change. Seek to improve the art and improve the standard. Question authority. Always examine what is taught and what you are told, find your own understanding. http://coolshack.com/martial_arts/qi-gong2.html (30 sur 54)06/09/2005 23:06:08

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The study and practice of the internal arts is to become independent and free, not dependent on anyone or any system. Keep thoughts and comments positive and healthy. Train diligently, refine your body, mind and spirit. This is your responsibility. Your teachers can show you the way and help you, only you can develop the skills. Argue for your limitations and sure enough they’re yours. Next time you say "I can’t” replace it with “I don’t want to try.” DOJO POLICY The Dojo will be run in a traditional manner. Enter with beginner's mind. Sifu/Sensei and assistant instructors set the rules. All new members regardless of prior experience begin at the beginning. A constant beginner's mind is the path to learning. Students are expected to be on time for classes. Students are expected to practice between classes. This dojo doesn’t support competitions, tournaments or fighting. Cell phones and pages either off or on silent during club hours. Perfume, cologne or jewelry should not be worn during class. http://coolshack.com/martial_arts/qi-gong2.html (31 sur 54)06/09/2005 23:06:08

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Dojo is for practice, not chatting. Students are expected to help each other. If part of a group practice, students must catch up to class if a session is missed. No food permitted in dojo during club hours. Weapons are only to be handled by those working on forms requiring them. Tuishou and partner work is by instructor’s permission only. The dojo is for refining our body, mind and spirit. Displays of ego or anger are not acceptable. Members are expected to set a good example at all times. Do not show your training, let your training show. Members are expected to help keep the dojo clean. Those with regular attendance will receive priority with lessons. Assistant instructors and advanced members will be held to a higher standard than other club members. Overview of Taiji and Related Terms Taijiquan Also spelled T'ai Chi Ch'uan, pronounced "tye-jee-chwan" (Chinese) or more commonly, Tai Chi "tye-chee". An enormously popular martial art/exercise originating in China. Like other "internal" martial arts, it uses qi and balance, rather than muscular strength to overcome force. Taiji is distinguished by its solo practice forms of graceful, and usually slow dancelike movements and the stylized quasi-sparring exercises for two-persons called "push hands." Qi (Ch'i) the "vital energy," or the energy of life. In Chinese thought, a very real energy associated with life, health, and strength, and the foundation of all Chinese medicine. For thousands of years, Chinese doctors http://coolshack.com/martial_arts/qi-gong2.html (32 sur 54)06/09/2005 23:06:08

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studied the effects and movements of qi, and over centuries of study, acupuncturists determined what they believe are the precise channels and nexuses of qi flow. Neigong (Nei Kung) refers to any exercise system which develops the body internally, whether for its own sake, or as wushu, a martial art. Qigong (Ch'i Kung) refers to any exercise system aimed at increasing the flow of qi, for health, healing, spiritual benefit, etc. It does not usually refer to the four "soft" martial arts which developed in China to use internal qi in self-defense: Wushu is now the preferred term for martial art. Gongfu (Kung Fu) technically could mean any discipline of any kind, so wushu is a far better term. Internal Martial Art, or Internal Wushu refers to martial arts which depend more upon a relaxed direction of internal energy and manipulating the opponent's momentum. This may range from using qi in palm strikes and punches, to incredible grappling and throwing ability, where qi is used to "root" oneself and take advantage of an opponent's unbalanced qi. These are also sometimes called the "soft" martial arts.

Internal Exercise Disciplines Chinese Internal Disciplines Description

Pinyin Spelling

Wade-Giles Spelling

Any internal exercise

Neigong

Nei Kung

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Exercises to develop qi, usually excluding wushu

Qigong

Ch'i Kung

Internal Wushu (martial arts emphasizing qi instead of force)

The "Three Sister Arts"

the newest soft wushu, developed from Xingyi

Baguazhang

Pa Kua Chang

Xingyi

Hsing-I

Taijiquan extremely widely practiced forms, although martial skills are often neglected.

T'ai Chi Ch'uan

Yiquan or Dazhengquan

I-Ch'uan or Da Cheng Ch'uan

Japanese Internal Martial Arts Aikijujutsu, "Harmonious Energy" Jujutsu Aikido, "Way of Harmonious Energy" the most popular "soft" martial art practiced as such.

Without a doubt, the forms of taiji are the most widely practiced aspect of any martial art in the world today, although the vast majority of its practitioners do them as a qigong (qi exercise), not as a martial art. When it comes to an internal martial art being learned fully as such, aikido is undoubtedly the leader. The "form," the set movements that immediately come to mind when one thinks of "Taiji," are only one aspect of Taiji as a martial art. Full training in a taiji style also includes qigong practice, "push-hands" training (two-person exercises), teaching of martial applications and/or sparring, and weapons forms (Broad sword, taiji sword, staff, etc.) Some styles, have their own distinctive qigongs, like Chen style's chansijing or "silk-reeling exercises."

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One reason martial applications of taiji are comparatively rarely taught seems to be that the patriarchs who developed the various styles felt more comfortable sharing the solo practice forms more widely than the martial aspects of the art. The learner still would "get something," but the teacher could rest assured that he had full control over who knew his techniques. Zheng Manjing (Cheng Man-Ching) was largely responsible for bringing taiji to the West, but taught only one form, (his modification of the Yang form) exclusively. After a year or so, he might allow a student to begin "pushing hands." Martial applications were only lightly taught, and qigong was nearly, if not completely, ignored. A huge number of American teachers learned from him or from those who did learn directly from him, and while popularizing taiji tremendously, this caused the American experience of taiji to be truncated. Not that China actually has fared much better. The People's Republic created a simplified Yang form (and later several composite forms) for the masses to practice as an exercise. Literally tens of millions of Chinese practice taiji forms daily. Only a small percentage know how to use it in self-defense. Recently has that been changing. Now there are numerous schools throughout the world that rightly see taiji as a martial art and offer the full experience of it to their students. In China now, many masters are proficient in as many as 100 forms. The myth of a perfect, sacred form appears to be dying. Why did aikido fare better in being taught intact consistently? Perhaps because of some advantages in its creation. Instead of being handed down within several secretive patriarchal lines in a feudalistic society, It was created by one man, Morihei Ueshiba, in the twentieth century, as a gift to world. Since he alone http://coolshack.com/martial_arts/qi-gong2.html (35 sur 54)06/09/2005 23:06:08

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created it, he also was able to insure (at least until his death) that it would always be taught with a strong spiritual emphasis of joy and love. Ueshiba was fond of saying that the spirit of aikido was the loving protection of all living things. Good taiji teachers have the same attitude. Taijiquan was originally called the Thirteen Postures, after the 13 distinct concepts upon which it is based. Eight actions Four primary actions

Four secondary actions

warding off rolling back pressing pushing

pulling down splitting striking with the elbow striking with the shoulder.

Five motions advancing retreating looking (moving) left looking (moving) right staying balanced in the center.

From the list, it's not apparent that there are punches and kicks. There are, but in taiji thinking, the energy expressed in them may be warding, pressing, advancing, etc. When Yang Lu-Chan brought the art of the Thirteen Postures to the emperor's court in the nineteenth century, it was called "Taiji" (the Chinese term for the yin-yang symbol) because it exemplified harmonious balance. "Quan" means the fist, and indicates that taiji is a "boxing" discipline. This is true regarding the "discipline" part, but most forms of taiji use the palm much more often than the fist. Because the essence of taiji is in the 13 postures and the means of generating jing (power) from the ground up through coiling motions, taiji has proved extremely adaptable. Especially over the last 150 years, since its guardians began making it public, it has evolved into dozens of styles. Styles mutate constantly, mix together, and even borrow from other arts like Baguazhang. It doesn't matter. As long as it follows the principles of the Taiji Classics (the descriptions of the essence of the art written by its founders) and expresses the 13 postures, it is taiji.

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However, most of these styles still flow in the general stream of one or more of the families which developed it. In the table below, I've attempted to give an idea of how most of the current styles relate to the original family styles, how the family styles relate to each other, and in some cases, to other wushu. Also, I've tried to distinguish between style as a complete wushu, and form, where the form is the predominate aspect of the practice. When someone speaks of the four "major styles," odds are they mean Chen, Yang, Wu, and Sun although Zhao Bao and Wu Yu Xing (Hao) are also recognized officially as "major styles" in China. Zhao Bao Village Style (Possibly the original? Or from Chen?)

Hu Lei Style

Chen Family Styles (The original? Shaolin influence? Or from Zhao Bao?)

Feng Style

Fu Style (Baguazhang influence)

Yang Family Styles (from Chen) PRC National Forms Ping Kwan Health-Oriented Forms, The most (Simplified Taiji and Style Taoist Taiji popular and others) mutable stream of Taiji

Yang Short Form (Zheng Style)

Li Style

Wu Yu Xing (from Yang and Chen)

Hao Style (now more popular than Wu Yu Xing)

Wu Jing Quan "Wu Style"(from Yang)

Health-Oriented Chang Style (Yang Forms influence)

Sun Family Forms(influence from Baguazhang and Xingyi with Wu Yu Xing) Other Styles:

Competition Forms

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Combined Forms

Wudang Style

Tung Style(from Yang and Wu Yu Xing)

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Chi, Chi Kung, and Tai Chi--How to Keep them Straight, or Minding Your Chi's, Ji's and Qi's If you're new to reading about taijiquan, the maze of spellings and Chinese words may be overwhelming at first. Is it Ch'i, Chi, or Qi? Taijiquan, T'ai Chi Ch'uan, Tai Chi Chuan? Qigong, or Chi Kung? The answer is yes! There are several different ways of spelling Chinese words with the Latin alphabet. Chinese words which have been long used in the West are most familiar in the older Wade-Giles transliteration, which used only unvoiced consonants (no B,D,G,J, or Zs). Unvoiced consonant sounds were represented by unvoiced consonants followed by an apostrophe; all other consonants represented voiced sounds. For example, T'ai Chi Ch'uan had an unvoiced t at the beginning, a voiced ch or j sound in the middle, and an unvoiced ch on the final syllable--"Tye Jee Chwan." As words became more familiar, it was natural to drop the annoying apostrophes, hence, Tai Chi Chuan. The Pinyin spelling, designed by the PRC to eventually replace the Chinese characters, is for the most part more phonetic. Also, logical words and terms are written as single words, instead of strings of syllables corresponding to the characters. A few of the vowels are slightly odd, but really only a few letters and combinations are strongly counter-intuitive to English speakers--C, Q, X, Z, ZH,and the vowel OU C is pronounced like the TS in TSunami Q is pronounced like CH X is pronounced like SH http://coolshack.com/martial_arts/qi-gong2.html (38 sur 54)06/09/2005 23:06:08

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Z is pronounced like the DZ in aDZe ZH is pronounced like J OU is pronounced like the OU in dOUgh So now, it's taijiquan, and qi is pronounced "Chee," not "Key." (Except in Japan, but that's a different story.) Even though the vast majority of English-speaking people are more familiar with "Tai Chi" than "Taiji," the Pinyin spelling system is quickly becoming the preferred one around the world, and I decided to use it here. Besides, in taiji, you've got three dotted letters in a row, and you've got to admit, that's pretty frimmin'. Note that the "Chi" in Tai Chi Chuan and "life energy" Chi are now spelled completely differently: the first example has become ji and the second, qi. Super-literally, "taiji" is translated as "supreme ultimate" or "grand ultimate," however "taiji" means the yin-yang symbol, the "grand, ultimate" symbol of the interplay of yin and yang. Also, "Taiji" is the name of the North Star in Chinese. The Qigong Six Healing Sounds : Discover an ancient Qigong (Chi Kung) treasure: six movements, sounds and breaths that can increase your body's natural healing ability and give you unlimited health. Learn how. Qigong has been an integral part of Chinese culture since ancient China. This art, science and health maintenance system, practiced for thousands of years, uses stillness, movement, visualization, sound and breath in different combinations to strengthen, increase, generate, cleanse, refine, store, balance, circulate and discharge Qi. Qi energy is essential for health, healing, vitality, fitness and transformation of consciousness for spiritual development. Qigong exercises our internal organs, reduces stress, activates the natural healing process inside our bodies, strengthens our immune system, regulates all bodily functions and quiets the mind. Qi is a universal concept called by many names in different cultures. Everything in our known universe possesses, generates and is surrounded by Qi. Every structure, process and organ in our bodies has Qi. Qi is the key to health and wellness, our life force. We will be working with Qigong six healing sounds. The exercise uses sound, slow movement and visualization to balance Qi in our body. The relationship between breathing, healing, emotions and thought http://coolshack.com/martial_arts/qi-gong2.html (39 sur 54)06/09/2005 23:06:08

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is well known. Working with the emotions is very important in the six healing sounds. Stress and tension create blockages in the body and blockages in turn create stress and tension. Emotions affect our physical organs and vice versa. Blockage of free flowing Qi can cause malfunction and disease. Using the six healing sounds, negative Qi can be discharged, clearing the blockage and restoring health and vitality. Good free flowing Qi is our body's united power to resist disease and be healthy. If our Qi is in balance our health and wellness are unlimited. When practicing the six healing sounds, it is very helpful for you to know the location of the organs in your body so you can visualize them. Modern science confirms the ancient idea of visualization. Our bodies respond to mental images as if they were actually happening. The old saying, "Where the mind goes, Qi will follow" seems to be true. Emotional factors play a major role in your life. You cannot separate the emotional life from the physical. Your feelings live in your body and affect all aspects of it. Here are the seven basic emotions with the organ of the body they affect: Sadness and Grief affect the Lungs Fear and Fright affect the Kidneys Anger affects the Liver Joy affects the Heart Worry affects the Spleen It is good to keep this information in mind in your daily living. We will be using these suggestions in the six healing sounds. Qigong exercises can be done standing, walking, lying down or sitting. For the six healing sound exercises we will sit. How to Sit Sit on the edge of a firm chair, well supported and comfortable. Place your feet flat on the floor, toes pointed straight forward. Keep your ankles and knees in line. Your legs should be placed hip-width apart, http://coolshack.com/martial_arts/qi-gong2.html (40 sur 54)06/09/2005 23:06:08

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thighs parallel to the floor. Keep your back straight but relaxed. Keep your head erect, your nose in line with your navel. Rest your hands on your lap, palms upward. Breathe normally. This is your Rest position. You will use it to breathe and visualize during the exercise, between movements. How to Breathe Most Qigong exercises are done slowly to allow the mind to register the movements through out the body. Your breath should be inhaled through your nose and expand your diaphragm. Let the air and your mind go to your dantian (a point four finger widths below the navel). Do not force it, just relax and feel the breath expand this lower part of your body. Most people breathe in the top of their chest, which is a shallow breath, and not as effective as a deeper, full breath. With mindful practice, breathing to your dantian will become natural. Exhale through your mouth (this is where you will make the healing sounds). Your exhale will be longer than your inhale. The Sounds All material substances in our known universe are in constant vibration. Sound is capable of great energy, subtle movement and wonderful healing vibrations. The sounds you will be making in this exercise will be loud at first, but later they will quiet and vibrate deep within your body and mind. A sound is always executed on the outward breath. Here are the sounds and their related organs: Lungs The hiss of a snake….HISSS Kidneys Blowing out a candle with cheeks drawn inward Liver Asking someone to be quiet….SHHHH Heart Blow through open mouth (a few inches) pull cheeks inward Spleen Blowing out a candle with cheeks puffed outward Triple Burner Exhale through a tight smile with tip of tongue behind lower teeth The Complete Exercise In Qigong everything is connected and related. We will use this relationship in the six healing sounds exercise. Listed next to each organ is the relationship with other elements (we will use this information in http://coolshack.com/martial_arts/qi-gong2.html (41 sur 54)06/09/2005 23:06:08

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our visualizations), the sound for that organ and the movement of the exercise. It is recommended that you do each movement three times, resting and visualizing between movements. You may do as many as you feel necessary but do them in increments of three. (Example: 3, 6, 9, 12, etc.) LUNGS Relationship -- White light - autumn - nose -- skin Sound - SI -- Hiss of snake Movement: Sit in a firm chair, relax and breathe normally. Focus on your lungs with your hands on your lap, palms upward (rest position). Start the movement. As you inhale, scoop arms upward in front of you like holding a large ball, until your palms are at eye level. When palms are at eye level rotate palms away from face. Follow your hands with your eyes. Tilt your head backward a little and bring your hands over your head. Eyes should gaze at fingertips (fingertips should be pointing at each other, palms facing upward). Arms remain curved. Heals of palms press upward (feel a comfortable stretch in your arms). At this point exhale completely, making the lung healing sound. Visualize and expel, wet unhealthy energy from your lungs. Let go of any sadness or grief. Breathe naturally and slowly bring your hands back downward in front of your eyes. When at eye level, rotate palms toward face; allow arms to curve downward until hands again rest in your lap. Close your eyes. We will sit relaxed and comfortable for a moment visualizing, until we start the movement again. Breathe normally. With each inhaling breath, visualize beautiful white light entering, surrounding and emanating from your lungs. Feel the connection with your nose and skin. See your lungs strong and clean. With each exhaling breath, silently make the lung healing sound and expel negative wet unhealthy energy from your lungs. Continue this process, after a few moments, start the movement again. Repeat entire exercise as needed. KIDNEYS Relationship --Blue light - winter - ears -- bone Sound - CHUI -- Blowing out a candle with cheeks drawn inward. http://coolshack.com/martial_arts/qi-gong2.html (42 sur 54)06/09/2005 23:06:08

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Movement: Sit in chair in "Rest" position. Breathe normally. Focus on your kidneys and start the movement. As you inhale, place feet and legs together. Bend forward with both palms facing toward you. Your left hand clasps your right hand (your left thumb tucked in your right palm). Surround your knees with your clasped hands. At this point, exhale completely making the kidney healing sound. As you make the sound visualize wet, heavy unhealthy energy being released from your kidneys. Let go of fear. Breathe naturally, slowly straighten your arms and gently but firmly pull back. Feel comfortable pulls in the kidney area: At the same time tilt head upward to look straight ahead. Breathe normally and slowly return to rest position, feet and leg apart, hands in lap. Close eyes. Be aware of your kidneys. Breathe naturally. As you inhale, visualize wonderful blue light entering, surrounding and radiating from your kidneys. Feel the connection to your ears and bones. As you exhale silently make the kidney healing sound and visualize expelling negative, slow, wet energy from your kidneys. Let go of all fright, mistrust and self-doubt from your mind and being. As you inhale, bring in blue light, calmness, gentleness and peace to every part of your being: Bring that to your kidneys. Continue this process for a few moments. Open your eyes and begin the kidney healing sound movements again. Repeat exercise as needed. LIVER Relationship -- Green light - spring - eyes -- tears Sound - XU - Shhhh -- Like asking someone to be quiet. Movement: Sit in chair in rest position. Breathe normally. Focus on your liver and start the movement. As you inhale, slowly move arms and hands out to sides in a curved motion. Keep palms upward and keep arms curved and relaxed. In a curving motion raise hands overhead. Tilt head back a little, as eyes follow your hands. Interlock fingers and rotate palms upward. Feel the stretch from heal of palms downward through your arms Keep curve in arms. In this posture, lean slightly to the LEFT, exhale making the liver healing sound. Visualize, feel and release excess heat and unhealthy energy from your liver. Let go of all your anger. Breathe naturally and slowly return to upright sitting position, unlock your hands keeping palms facing upward. Slowly lower your hands outward toward your sides in a curved motion until you rest palms http://coolshack.com/martial_arts/qi-gong2.html (43 sur 54)06/09/2005 23:06:08

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upward in your lap. Breathe naturally and close your eyes. Focus and feel your liver. As you inhale, breathe into your liver. Visualize bright, beautiful green light radiating from, in and around your liver. With each outward breath, silently make the liver healing sound and release all negativity energy, anger, aggression and frustration from your being. With each inward breath, feel kindness and gentleness enter your being. Bring this to your Liver. Feel the connection with your eyes. Continue this process for a few moments. Open your eyes and start the liver healing sound movements again. Repeat exercise as needed. HEART Relationship -- Pink-Red light -- summer -- tongue Sound -- KU -- Exhale through open mouth (a few inches) pull cheeks inward Movement:

Sit in chair in rest position. Breathe normally. Focus on your heart and start the movement. As you inhale, slowly move arms and hands out to sides in a curved motion. Keep palms upward and keep arms curved and relaxed. In a curving motion raise hands overhead. Tilt head back a little, as your eyes follow your hands. Interlock fingers and rotate palms upward. Feel the stretch from heal of palms downward through your arms Keep curve in arms. In this posture, lean slightly to the right; exhale making the heart healing sound. Visualize, feel and release excess heat and unhealthy energy from your heart. Let go of your pride and arrogance. Breathe naturally and slowly return to upright sitting position, unlock your hands keeping palms facing upward. Slowly lower your hands outward toward your sides in a curved motion until they rest palms upward in your lap. Breathe naturally and close your eyes. Think and feel your heart. As you inhale, breathe into your heart. Visualize bright, beautiful pink-red healing light radiating from, in and around your heart. With each outward breath, silently make the heart healing sound; release all negative energy, impatience and haste from your being. Replace them with love and joy. As you inhale, feel happy and sincere. Bring http://coolshack.com/martial_arts/qi-gong2.html (44 sur 54)06/09/2005 23:06:08

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this to your heart. Feel the connection with your tongue. Continue this process for a few moments. Open your eyes and start the heart healing sound movements again. Repeat exercise as needed

SPLEEN Relationship -- Yellow-Gold light -- late summer - mouth -- flesh Sound - HU -- Blowing out candle with cheeks puffed outward. Movement: Sit in chair in rest position. Breathe normally, focus on your spleen, and start the spleen healing sound movements. As you inhale, slowly raise hands and place index and middle finger of both hands at the bottom left of breastbone. Press gently and look straight ahead, eyes level. In this position, exhale and make the spleen healing sound. Release excess wet, sticky, heavy energy and gas from your spleen. Let go of all worry and negative thoughts. Breathe normally and slowly return hands to lap with your palms up, (rest position). Breathe naturally and be aware of your spleen. Close your eyes and breathe into your spleen, bright yellow-gold light. Visualize this light radiating from, around and through your spleen. With each http://coolshack.com/martial_arts/qi-gong2.html (45 sur 54)06/09/2005 23:06:08

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outward breath, silently make the spleen healing sound and release all worries. With each inward breath, feel compassion and good will for yourself and others. Feel the connection to your mouth and flesh. Continue this process for a few moments. Open your eyes and start the spleen healing sound movements again. Repeat exercise as needed. TRIPLE BURNER Sound - XI -- Exhale through tight smile, tongue behind lower teeth. Movement: (No movement is related to Triple Burner. It is internal.) This last exercise is done best lying on your back with legs extended and hands at your sides. Breathe normally and relax. Inhale and feel your body expand. As you exhale, make the Triple Burner healing sound and visualize a large soft roller or gentle loving hands rolling over your body from your shoulders to the top of your thighs, pressing out any negative feelings. Breathe normally and bring your mind back to the starting position. Relax, inhale and feel your body expand with wonderful glowing health. With each outward breath, silently make the Triple Burner healing sound and feel the roller gently press, releasing all unhealthy Qi energy from your body. Feel light, clean, refreshed and free. Repeat exercise as needed. When you are finished, remain in resting position, relaxed and breathing normally. Keep your eyes closed and allow your being to feel cleansed whole and healed. Feel renewed and in harmony with your deeper self and the universe. Feel strong, free and at peace. Light radiates from within you. When you feel you have reached your best healthy state, slowly rise and bring with you all that you have gained, to every part of your life. Live well.

Meditation Meditation is now accepted as having a highly therapeutic effect upon the mind and is used by many professional mental health workers to help induce relaxation, overcome phobias and bring about selfawareness. People meditate to balance their energies, to gain information, to connection with a deceased loved one or spirit guide, to move through time, to heal issues, to do light work, and to release the negative emotions of http://coolshack.com/martial_arts/qi-gong2.html (46 sur 54)06/09/2005 23:06:08

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fear, anger, and rage. Meditation is your time to connect with the other side. It can be a rewarding, informative, and connective experience. There should be no set rules for meditation unless you are in a group situation. Group meditations can be very powerful as there is power in group energies. Meditation does not have to be done in any particular position - sitting - standing -reclining for any given amount of time on any particular day, time or place. MEDITATIONS TECHNIQUES Some people learn to meditate the first time they try - especially if they know how to listen to Spirit - the 'little voice in their head'. Others develop meditations skills with time and practice. There should no time parameters on your meditations. Some days you may meditate for just a few minutes - while other times you may mediate longer. You may want to meditate on a specific subject - or just see what information you receive in general from Spirit. A tape recorder can be use to play music or to tape messages during meditation. PREPARING FOR MEDITATION Find a place that is quiet and free of distractions. Adjust the lighting and room temperature. http://coolshack.com/martial_arts/qi-gong2.html (47 sur 54)06/09/2005 23:06:08

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If you prefer the outdoors - then put yourself in an imaginery bubble where no one can disturb you. Just see the 'bubble' surround your body and no one will bother you. Adjust your clothing for comfort. . . Remove footwear and eyeglasses. Sit down or lie down . . . Find a position that is comfortable for you. You are now ready to begin . . . Close your eyes . . . Take a deep slow breath - breathing in through your nose. Hold the breath for several seconds as is comfortable for you . . . Slowly . . . exhale . . . through your mouth. . . Feel the toxins in your body release . . . Take another . . . slow . . . deep . . . breath. Quiet your mind . . .still your thoughts. You are now ready to begin . . . See white light enter your body through your heart chakra. . . Slowly it moves through ever pour of your body - awakening . . .filling you with light and unconditional love . . . http://coolshack.com/martial_arts/qi-gong2.html (48 sur 54)06/09/2005 23:06:08

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You are ready for a journey with Spirit into the light . . . Relax and enjoy your journey . . . Three Centered Meditation :

What does meditation mean to you? I asked a few people that don’t do it, and aside from a one or two that thought it was nothing more than a waste of time, I got similar answers: You sit in a motionless position with your legs crossed and do something with your hands - either put them on your knees or touch your fingers. You relax your body and close your eyes. Hopefully you think about Nothing, but if you do think about Something it should be either positive or about things that are bothering you, not about paying the bills or problems with the kids. Sometimes you can use candles and incense, but it’s not necessary, and sometimes you can chant to put yourself into a trance. Try not to fall asleep. Then I asked a few people that do meditate, Why do you meditate? What do you get out of it? Again I got similar answers, and this time their faces lit up just in thinking about it: Deep calmness, relaxation, personal insight, answers to issues, spiritual bliss. Realizing the connection of http://coolshack.com/martial_arts/qi-gong2.html (49 sur 54)06/09/2005 23:06:08

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mind-body-soul, shutting off the external world and realizing what is really important and what isn’t, a minivacation each day. Becoming aware of my body and what it tells me of how I’m living, eating, dealing with everyday stresses and situations. To experience true peace, find serenity. My own favorite, to explore the sensations and manipulation of energy flow. And not to forget becoming centered. What is this "being centered" all about? Imagine that you walk into work one morning. People are rushing about in an obvious hurry to get something done, your boss is yelling, and your computer system is down. Imagine that you breath slowly, deeply into yourself. You are calm as you look around and assess the situation. You quietly walk to your office and put your things down. You sit in your chair, take a slow, deep, full breath, and it suddenly becomes very clear what you need to do to handle the situation. You don’t feel anxious, your stress level doesn’t rise, and you proceed to do one thing at a time. The madness is happening around you but you aren’t consumed by it. You are acting in it but without letting it affect your calmness. The external circumstances don’t upset your internal sense of Being. Now imagine doing this with other situations in your daily life. It’s a very powerful way to live. Each person I spoke to that meditated had their own unique way of doing it, yet they all had one thing in common: Ritual. Most had a special time, a favorite place, and a significant style of music softly playing in the background. All had a pattern of some sort that they followed. For some the ritual was personal, sacred, and they didn’t want to share it. Others had created their own approach by using various methods of posture, breathing, and internal imagery. It’s not so much the details of following a meditation method exactly to a tee, as much as it is the feeling you get when you’re doing it and the sense you carry with you when you’re finished. We use a specific routine in the beginning to learn. Then once we experience and understand, we no longer need that routine anymore to bring us into that space. Of course it’s still there if we want to use it, if we’re comfortable with it and it works for us, but now we can personalize our own way of getting there. I have a meditation method to share called Three Centered Meditation. The purpose of this meditation is to Center Yourself. By practicing a daily ritual of centering oneself, it becomes a natural response to your external environment of everyday life, regardless of what that is like. The Three Centers in this meditation are fairly universal within spiritual traditions which call them by http://coolshack.com/martial_arts/qi-gong2.html (50 sur 54)06/09/2005 23:06:08

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various names. Chakra is a familiar term that is similar to one of these Centers. The Three Centers are both a physical and imagined space within the body. Basically they represent the body, spirit, and mind. First we bring energy to each Center individually, filling them, allowing them to become open and flowing. Then we connect the Three Centers to realize the oneness, the non-separateness of our body-spirit-mind, our Being. We end by harmonizing the Centers, letting the energy we’ve accumulated in them flow through every inch of our body, even into the energetic field surrounding us. And so I give you Three Centered Meditation, a beautiful way to spend 15 to 20 minutes in a spiritual bliss that you deserve each day: Three Centered Meditation:

Begin by sitting comfortably, quietly, undisturbed. This can be in a chair or on the floor, however you are comfortable. Become aware of your breathing. Listen to how your breath sounds. How does it feel? Where does it go in your body? Spend 1-2 minutes doing this. Become aware of your body, slowly from your head all the way down to your feet. Don’t leave anything http://coolshack.com/martial_arts/qi-gong2.html (51 sur 54)06/09/2005 23:06:08

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out. Take a moment to really feel each part - your head, your face, your neck, your shoulders, your arms, your hands, etc. Do you feel any tension or discomfort anywhere? If so, release it by gently directing the breath to that area. Imagine the feeling of tension softening and melting away, flowing down into the earth as you exhale. Place the tongue at the roof of the mouth behind the teeth to form a connection between two of the major meridians of the body. Close your eyes and maintain the awareness of your breath and how your body feels. Breathe slow, soft, full, and evenly through the nose. Lower Dan Tien, Center of Personal Power and Inner Strength, the Body Inhale, directing the breath with the mind deeply into the lower dan tien, the center located just beneath the navel, filling the lower abdomen. Imagine that you are breathing from this center, inhaling, drawing the breath into the dan tien and exhaling, releasing the breath from the dan tien. Imagine energy riding with the breath. Breathing in strong and pure energy light, breathing out, softly releasing energy light. Do this for 8 to 12 slow even breaths. Middle Dan Tien, Center of Love and Compassion, the Spirit or Soul Now change the focus of the mind to the heart center at the middle of the chest. Inhale, imagine your breath drawing the warm, calm energy of love into this center. Exhale from the center, imagine breath and energy emerging and surrounding you with compassion. http://coolshack.com/martial_arts/qi-gong2.html (52 sur 54)06/09/2005 23:06:08

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Do this for 8 to 12 slow even breaths. Upper Dan Tien, Center of Higher Knowledge and Spirituality, the Mind Change the focus of the mind to the 3rd eye center at the point on the forehead between the eyebrows. Inhale, imagine both breath and clearly focused energy drawn gently into this center, combining your mind with the consciousness of the universe. Exhale, imagine both breath and energy emanating smoothly from this center, maintaining the connected feeling of the mind to all there is. Do this for 8 to 12 slow even breaths. Connecting the Three Centers, the Body-Spirit-Mind Bring the focus of the mind back to the lower dan tien, below the navel. Inhale and imagine a line, or channel, of energy moving upwards from the lower dan tien, passing into and through the heart center, and continuing up to meet the 3rd eye center, connecting the three centers. Feel this channel of energy going up through the middle of your body. Exhale, continuing to imagine the connection - a channel of energy connecting the three spheres of energy together, feeling the centers as the rhythm of their pulsation flows together. Do this for 8 to 12 slow even breaths. Harmonizing the Three Centers Again bring the focus of the mind back to the lower dan tien, below the navel. Inhale deeply to the center, feeling warm energy accumulate into a sphere of light, completely filling the http://coolshack.com/martial_arts/qi-gong2.html (53 sur 54)06/09/2005 23:06:08

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lower abdomen. Exhale and imagine the warm energy emanating and expanding from this center, filling your entire body from the head to the fingers to the toes, even going through the pores of your skin to mingle in the energetic field extending about 12 inches outside your body. This energy field surrounds you completely - front, back, top, bottom, and sides. Do this for 32 slow even breaths. Closing the Meditation Now quietly bring yourself back to external awareness. Rub your palms together creating energy heat. Place them over your eyes and absorb the energy through your eyes. Gently massage your face and head. Take a moment to notice how you feel and Remember. This is the feeling you will be able to recall during the day when you need it. Please click here for Next Qi-Gong page(3)

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