Daily Energy Cultivation

8 Paths – by Master Chao Pi Chen: Basic body energy is based in the perineum between the legs, rising during refinement to the abdomen (Lower Dantien). This energy circulates in a network of 8 special channels. Follow the paths with the Mind visualising a stream of golden light, while listening to the resulting body sensations.
1. Inhale; lift energy up the spine from its base to the centre of the head.
2. Exhale; sink energy down the front of the body and return it to its base.
3. Inhale; up the lower-back, dividing at the belt then up to both shoulders.
4. Exhale; down the outer arms, along the middle fingers to the palms.
5. Inhale; lift energy up the inner arms to each side of the chest.
6. Exhale; down across the nipples, join at the waist and return to its base.
7. Inhale; lift energy up in the centre of the trunk to the solar plexus.
8. Exhale; drop it via the base, front of the legs and middle toes, to the soles.
9. Inhale; raise energy via rear of the legs and base to fill the abdomen.
10. Exhale; return the energy to its base, completing one round of 5 breaths.

Sharing the Light
The Personal Energy Field is centred in the area between the solar-plexus and the breastbone (Middle Dantien) rising, during the process of refinement, from the Lower Dantien.

Take 3 deep breaths. Each inhale lift the light from the abdomen to the solar plexus, and each exhale expand and intensify a cloud of golden light around the body. From the cloud of golden light centred on the solar plexus – intensified and harmonised by the 8 Paths – send the light to those you choose to help.

Inner Teacher
The Energy rises further during the process of refinement, from the solar plexus to the area of the pituitary gland in the centre of the head (Upper Dantien).

Inhale deeply lift the light from the solar plexus to the centre of the head, then exhale to expand and intensify a cloud of golden light around the head. With the intention of contacting your inner teacher (Guide), intensify the light taking the Mind deeper until the body and breath are lost in the light. Visualise a figure within the light and ask any question you may have, then rest quietly and listen for the response. Withdraw with thanks and return to the golden light centred in the head.

Breathe in deeply, then with a long out breath, return the light to its centre in the Middle Dantien.

Lost in the Light
Breathe deeply, each out breathe expand and intensify the cloud of golden light around the body, taking the Mind deeper until the Mind is lost in the light. Then forget the breathing, gradually allowing the Mind to drift deeper while maintaining awareness of the light. Then recapture the sensations of the body within the light: warmth and fullness at every point; the beating heart and resulting pulse that radiates out; the ringing inside the head that is always present when the Mind is silent. Rest in this strongly aware state: I am a field of light, warmth and awareness with a body inside it.

( by courtesy of patrickkellytaiji.com )

A Life of Infinity

A world of vastness and emptiness: the deep mountain.
There lives a life of infinity.
You live with no company.
You have no worldly communication.

You enjoy the set of movements.
This is your cultivation.
This is your achievement.
This is your merit.
The movement makes your form unite with your shadow
and your mind join your will.
The surroundings become quiet and join your movement.
With this moment your surpass your life and death.
You also melt years and centuries.
You dissolve all to nothing.

The twilight of morning and the light of the moon
have accompanied you
in smashing the withe cloud to pieces.
It is transformed into dew, flying to all places
to give moisture to many lives.
Your movement is inaudible, yet it has a gentle rythm.
Its like playing, singing and chanting: Holy, Holy, and Holy!
You continue the work of creation of all gods.
You span the bridge of eternity between
existence and non-existence,
ego and non-ego.
With no language and no posture,
but using the language above all languages
and the movement above all movements,
you link the past of no beginning
and the future of no ending.
You leave no trace or seam
on the perfect wielding of these two
into integral oneness.

Reference: Hua-Ching Ni Strength from movement Mastering Chi
ISBN: 0937064734

P. 104

I have arrived

I have arrived
I am home
in the here
in the now
I am solid
I am free
in the ultimate
I dwell

Reference: The Long Road Turns to Joy – A Guide To Walking Meditation by Thich Nhat Hanh
ISBN: 093807783X

Page 1

Master Huang’s 20 Important Points

Translated by Wee Kee-Jin

For the Taijiquan Form and Qi cultivation Master Huang Sheng-Shyan referred to 20 points:

1 Every muscle in the body has to be relaxed and loosened.

2 The body has to maintain an upright position without leaning or tilting.

3 Empty the chest, relax the shoulders and drop the elbows.

4 Tuck in the back and keep a light consciousness on the crown of the head.

5 Contract the anus, but ensure the buttocks are relaxed and hanging.

6 Bring the Spirit (mind awareness) within to cultivate the Qi. Avoid unnecessary movements in the three parts of the body: head, arms and torso.

7 Maintain an awareness of the three centres (centre of palms, tantien and bubbling well).

8 Use the mind, not brute force, to stay in your centre.

9 Calm the mind, relax the body and maintain an awareness of the body.

10 Initiate all the turning from the hips and waist.

11 When stepping forward or backward, the substantial and insubstantial feet must be clearly differentiated and firmly grounded.

12 The legs initiate the forward and backward movement.

13 In calmness there is movement and in movement there is sinking.

14 Upper and lower body must synchronise harmoniously, without dispersed movements.

15 Relax the neck, sink the shoulders and drop the elbows.

16 Three things that should never be locked straight in the form; the body; the arms; the legs.

17 Maintain continuity without any breaks, internal and external in harmony.

18 The hands move like reeling silk from a cocoon and the feet move like a cat in motion.

19 Have faith, modesty and perseverance and success will prevail.

20 Fully understand the Taiji Form and the applications will be natural.

Reference: http://www.taijiquan.co.nz/

Classic Leg & Arm Meridian Massage

Legs Upward
1. Place the palms of your hands on the inside of your legs at the ankles.
2. Slowly bring your palms up your legs, through the inside of your knees, up your thighs and into your genitals.

Legs Downward
1. Place the palms of your hands on the outside of your thighs.
2. In a continuos motion, rub your hands down your legs along the outside of your knees and calves until you come to the ankles.

Arm Massage
1. Place your left hand on the inside of your right shoulder.
2. In a continuos motion, rub your palm down through the inside your elbow to the tips of your fingers.
3. Bring your left palm over your fingers and continue up the back of your hand, through the outside of your elbow and onto your shoulder.

The same is procedure is repeated with the left arm.

Guidelines:
Repeat movements for a total of 12 times.

At all times keep pressure on your hands so that a slight warmth may be felt as you do the massage. Breathe normally throughout the exercises.

Reference: The complete system of Chinese Self-Healing by Dr. Stephen T. Chang The Aquarian Press 1989
ISBN: 0850307716

Link: The Great Tao

The Vipasana Meditation Technique

This is a very easy meditation technique and is called Vipasana. It does not require you to believe in any God or Guru. It can be done at any time of the day. It acts directly on your mind and makes it more sensitive. It brings our minds under our complete awareness so that we can use it at any time to its fullest capacity.

This technique in a nutshell is – ‘watching your breath’. Our breath and mind are closely related. Scientists say that we use only 2 percent of our mind power. In order to use it fully, we need to meditate. Our mind power is wasted when we harbour thousands of thoughts in it. This Vipasana technique steadies our minds.

If you watch the elephant when it is walking, you will see that it sways its trunk from one side to the other continuously. If you give it a log of wood to hold, it will stop swaying its trunk while walking. Likewise, to steady our mind that is swaying all the time, we need something. That is the Vipasana technique. When our mind stops swaying, it becomes more powerful. When hundred thoughts rise in our mind, only 2 of them materialize because our mind is exhausted in creating and harbouring these 100 thoughts. If only 10 thoughts rise in our mind, at least 8 of them will materialize because the energy that was earlier used in creating the remaining 90 thoughts can now be used to materialize these 8 thoughts. We will be able to use the energy to scrutinize these 8 thoughts and implement them.

Our breath is entwined with our mind. The elephant’s tusk that is seen outside as big and long is present inside the elephant’s mouth as teeth. It is actually the same bone. The tusk outside is nothing but the teeth inside and the teeth inside is nothing but the tusk outside. Similarly, our breath when it goes inside, is our mind and the mind when it comes outside, is our breath. If you get angry, you will see that your breath is more aggressive. If you control your breath, you will see that your mind calms down. As you calm your mind, your breath will regularize and as your breath regularizes, your mind will calm down. Bringing this cycle under our complete awareness is what this technique does. Continue reading “The Vipasana Meditation Technique”

The way to relax your shoulders

With your feet shoulder width apart,
slowly raise your arms as if lifting a ball.
Breathe in with the upward movement.
Turn your arms outwards and gently
lower them back to the start, breathing out.
Don’t hunch your shoulders or stiffen your arms.
Make at least 30 complete circles with your arms.

Reference:
The Way of Power: Reaching Full Strength in Body and Mind Lam Kam Chuen Gaia Books Ltd 2003
ISBN:185675198

Page: 11

Red.: This wonderful exercise is normally used as a warm-up exercise before Zhan Zhuang (Standing Pole Exercises) together with 2 others exercises for the hips and knees. This basic exercise is done to relax, loosen and free up the energy passage for the shoulders. The shoulders are one of the 2 big roadblocks that prohibit energy to travel freely to the limbs, the other being the hip.

Can you be as a newborn babe?

載營魄,
抱一,能無離乎,
專氣致柔,
能嬰兒。
滌除玄覽,
能無疵。
愛民治國,
能無為。
天門開闔,
能為雌。
明白四達,
能無知。
生之、畜之。
生而不有,
為而不恃,
長而不宰,
是謂玄德。
Carrying body and soul and embracing the one,
Can you avoid separation?
Attending fully and becoming supple,
Can you be as a newborn babe?
Washing and cleansing the primal vision,
Can you be without stain?
Loving all men and ruling the country,
Can you be without cleverness?
Opening and closing the gates of heaven,
Can you play the role of woman?
Understanding and being open to all things,
Are you able to do nothing?
Giving birth and nourishing,
Bearing yet not possessing,
Working yet not taking credit,
Leading yet not dominating,
This is the Primal Virtue.

Referece: Lao Tzu Tao Te Ching X (Trans. Feng & English)

The All-Round Standing Pole Exercise

Stand with feet apart at shoulder width, toes point forward or slightly outward. Bend the knees and sit down slightly, weight centered firmly on the soles of the feet. Keep the head and spine erect from tip to tail, chest empty (i.e. relaxed and slightly concave, never stuck out) and stomach full and relaxed, not pulled in. Gaze straight ahead, eyelids hanging relaxed over the eyes. Rest the tip of the tongue on the upper palate behind the front teeth, let the lips and the teeth hang slightly open. Arms hang by the sides. The body should feel perfectly poised, relaxed but not slack, breathing completely natural and no joint locked, as if the body is suspended in air, hanging from the top of the head by a string.

This is the basic standing posture. Stand like this for a few moments relaxing the whole body and collecting one’s thoughts before assuming the following posture.

Raise the arms to shoulder level, keeping them curved as if holding a ball in each arm. Keep the fingers apart slightly curved, palms pointing in and slightly down. Hands are at shoulder distance apart, and about three fists distance from the chest. Elbows should be slightly below the level of the wrists. Shoulders must be relaxed, not hunched, with a slight sense of outward stretching, so the chest feels open, neither sticking out nor constricted. Curved arms should also have a slight sense of inward force, as if not letting a ball drop, though no physically manifest in tension.

The posture is most suitable for those without any particular illness to strengthen the constitution, prevent illness and promote health into old age.

Reference:
Traditional Chinese Therapeutic Exercises: Standing Pole J.P.C. Moffett, Wang Xuanjie
Foreign Languages Press May 1994
ISBN: 7119006967

Pages: 49-52

(Red. Caveat: If the standing pole exercises are not done naturally with composure, correct posture and body alignment, and with the necessary lightness and full relaxation of all parts of the body without collapsing, there is a potential health risk. It is recommendable to consult an experienced Zhan Zhuang teacher. The Way of Energy by Master Lam Kuen Chun is an excellent beginners tutorial.)

Links:
Zhan Zhuang  Michael P. Garofalo’ extensive bibliography and reference

The Mighty Warrior Exercise

(Ichuan, Dachengquan, Yiquan, exercise, qiqong, chikung, breathing, energy)

The Mighty Warrior Exercise Stand with the feet about double shoulder-width apart and toes pointing ahead. Bend the knees while lowering the body to stand in a horse-riding posture. Raise the arms sideways to form each an angle of about 60 degrees with the torso, the palms facing the ground and fingers apart. Keep the torso upright, lower abdomen loosened, chest held in, and the eyes looking into to the far distance with restrained concentration. Stand still for some time.

Move the arms upwards to shoulder height, and straighten the legs. Press downwards with the palms while bending the knees back into the horse-riding position. Repeat the procedure. The arm movements resemble those of an eagle’s wings, hence the exercise is also known as the Spread Eagle exercise. Repeat for no more than 360 times at a time.

Regular practice of this exercise will cause the vital energy to penetrate every part of the body and finally form a unique strength. Once this is required, with some simple instructions, one will be able perform wonders assisted by the control of breathing, such as cleaving a rock with one palm, hitting a stone tablet with the head, breaking an iron chain with deep breathing, letting a car running over the body. What he will be able to achieve the will be diametrically different from that put on by those sham kung fu masters under the name of controlled breathing.

Reference:
Dachengquan
by Wang Xuanjie
Hai Feng Publishing Co. May 1988
ISBN: 9622381111

Page: 78