Now, as for your daily practice, Keep your eating and drinking regulated; Restrain your speaking and meditate alone. Do not allow even a single thought to arise. The ten thousand affairs are all forgotten.
Then preserve your spirit and stabilize your intent. The mouth and lips are mutually locked up; The teeth should be lightly touching. Your eyes do not see a single thing;
Your ears do not hear a single sound. Unified, the heart-mind is guarded within.
Continually harmonize your breathing. Subtle, still more subtle, make a light exhale. It is as if the breath exists, as if it does not exist. Nothing is allowed to separate or interrupt.
Then the fire of the heart naturally descends; The water of the kidneys naturally ascends. Inside your mouth, the sweet dew arises of itself. The numinous Perfected support your body
And you spontaneously know the path to long life.
During the twelve double-hours of the day, Constantly seek clarity and stillness. The numinous tower of the heart emptied of all things: This is called clarity. Not allowing even a single thought to arise: This is called stillness.
The body is the dwelling place of qi. The heart is the residence of spirit. When intent moves, spirit is agitated; When spirit is agitated, qi is dispersed.
When intent is stable, spirit remains settled; When spirit remains settled, qi gathers. The perfect qi of the Five Phases Then gathers together and forms a pinch of elixir.
Then naturally in the body a sound can be heard. Walking and standing, sitting and lying down, One constantly practices awareness. In the body, it is as if there is the movement of wind. In the belly, it is as if there is the sound of thunder.
Infusing and harmonizing qi fully, A rich liquid pours into the top of the head. When you drink from this pinch of elixir, Your ears begin to hear the tunes of the immortals. These are the sounds of the stringless melodies Sounding spontaneously without any strumming, Reverberating naturally without any drumming.
Spirit and qi then combine together Like a child being cherished in the womb. If you can observe the inner regions, Spirit naturally begins to communicate. This is the residence of emptiness and nonbeing, The place where you can reside with the sages.
If you refine the combination through nine revolutions, You will bind and complete the great cinnabar elixir. Spirit then spontaneously enters and leaves.
Your years will match those of heaven and earth; Your radiance will join with that of the sun and moon. Then you will cast off arising and passing away.
Each day that you cease to practice this, Surely there will be injury and disease. So, during all the twelve double-hours of the day, Constantly seek clarity and stillness.
Qi is the mother of spirit; Spirit is the child of qi. Like a hen incubating an egg, Preserve spirit and nourish qi. Then, you will never be separated from the Wondrous.
Mysterious and again more mysterious; In the human body, there are Seven Treasures. Use them to support the country and pacify the people. Then your essence, qi, and blood will be abundant.
Essence is quicksilver; Blood is yellow gold; Qi is beautiful jade; Marrow is quartz;
The brain is numinous sand; The kidneys are jade rings; And the heart is a glittering gem.
These are the Seven Treasures— Keep them firmly in your body, never letting them disperse. Refine them into the great medicine of life. Then with all of the ten thousand spirits, You will ascend to the immortal realms.
Wondrous Scripture for Daily Internal Practice of the Great High Lord Lao (pdf) pathofzero.com translation and commentary by Louis Komjathy.
Allow one’s exhalation to flow out naturally and one’s inhalation to enter the body freely.
Exhale so as to reach the far ends of the Universe and inhale so as to concentrate our breath infinitesimally to a point in the lower abdomen.
Ki in Daily Life
by Koichi Tohei
Soaring Crane Qigong forms 1-5
Soaring Crane Qi Gong, also referred to as China Soaring Crane Qi Gong, or Crane Style Qi Gong, was developed in more recent years by qi gong master Zhao Jing Xiang, drawing upon information from other qi gong masters, ancient Taoist practices, and the movements of the crane, known for its peaceful and long life. Since 1980 this specific qi gong practice has been taught to millions of Chinese and has gained the support of the Chinese government. It is a very comprehensive system of practices very cleverly composed to deal with all of the major meridians and many of the significant acupoints to affect all parts of the body.
Soaring Crane Qi Gong consists basically of two parts: The Five Routines, and Standing Meditation. The Five Routines practice consists of a series of relatively simple physical movements accompanied by mental visualizations (focus on the flow of energy, or qi). This practice, when done properly, requires 25 to 30 minutes to complete. It clears various meridians, opens up some specific points, and facilitates the cultivation, flow and balancing of qi in the body.
Standing Meditation, usually taken up only after The Five Routines has been learned, done well and consistently for some time, consists of initially standing in a particular position, as loose and relaxed as possible, to allow for the flow of qi freely in the body. Often referred to as The Wise Doctor, this is a very powerful self-healing practice wherein the qi flows to those areas where there exists an imbalance or blockage of qi (resulting in disease). Through continued practice, the qi will persistently flow to problem areas until the imbalance or blockage has been repaired, thereby restoring health. This action of the qi may result in spontaneous movements of the body during the meditation. This meditation is generally practiced for about 30 minutes.
Reference (text only): www.soaringcraneqigong.com
China Soaring Crane Qigong (cscq) cscq.webs.com
The purpose of this meditation exercise is to clear energy blockages along the front and back channels; to physically clear the roots of sickness; and to open the energy centers along these channels.
I highly recommend this exercise. If you have time to do only one Spring Forest Qigong technique, do the Small Universe. It is extremely helpful in opening blockages and balancing all the energy in your body. We have many energy channels and energy centers in our bodies. When energy starts at one point, visits all the channels and centers in the body, and comes back to the starting point, we have what is literally translated from ancient Chinese wisdom as a “Big Universe.”
The most important energy channels are the back and front channels in the torso. When energy starts at one point on these channels, visits all the parts of the system, and comes back to the starting point, we have what is called a “Small Universe.” By focusing on moving the energy along these two main channels in the Small Universe, you have a profoundly positive effect on the Big Universe of the whole body.
The back channel starts at the lower Dantian area, which is behind the navel. It goes down to the bottom of the torso, travels up along the spine to the top of the head and comes down from the middle of the forehead stopping at the roof of the mouth. It governs all the Yang or male energy channels in the body. The front channel also starts from the lower Dantian area, goes down to the bottom of the torso, travels up the body, passing through the heart and throat, and stopping under the tongue. It governs all the Yin or female energy channels in the body.
These two channels automatically connect together four hours a day: at midday between 11:00 a.m. and 1:00 p.m. and at midnight between 11:00 p.m. to 1:00 a.m. Qigong practitioners like to meditate at noon and midnight because it takes less energy and generates greater benefits.
Nearly all the important energy centers are arranged along the back and front channels. As a result, a blockage in the heart energy center could cause not only heart problems but problems in the lungs, breasts, chest or even mental problems. A blockage in the tailbone could cause reproductive organ problems, low sexual energy, or even headaches. A blockage in the cervical bone #7 of the spinal cord could cause headaches, fever, diabetes or even lung or heart problems.
The Small Universe is the easiest meditation technique to open these two main channels. I have created an audiotape and CD with beautiful background music and guide you through each movement in this meditation. Especially if you are a beginner, it is very difficult to do this meditation on your own.
Listen to the master’s voice on the audio tape. You will hear two sounds [ … O O H M … ] and [ … M U AH … ]. (If you do this meditation without a tape to guide you make the “O O H M” sound with your first inhalation and visualize the universal energy flowing into your body and collecting in your Lower Dantian, which is behind your navel. As you exhale, use your mind to move the energy to the next area of your body as indicated in the picture. On the second inhalation, make the “M U A H” sound and again visualize the energy flowing into your body and collecting at this next point. Then as you exhale, use your mind to move the energy to the next area of the body. Repeat this sequence throughout the meditation.)
Born A Healer: I was born a healer. You were born a healer, too!
by Chunyi Lin / Gary Rebstock
P. 157 – 159