Taught by: Joe Hing Kwok Chu

Recorded by: Peter Croke (Peter Croke of San Francisco is a registered nurse. He has been helping many people practising guoling qigong in Golden Gate Park in San Francisco).

Stand with feet shoulder-width apart.  Keep legs straight but knees relaxed.  Breathe deeply into the dan tian* (three inches below the navel). Relax hands and arms, keeping them at the sides.  Fill the general dan tian with qi while breathing in. Repeat the breathing until the general dan tian is full then move the qi between the three subsequent areas of the body also called dan tian.


The locations of the three subsequent dan tian:


1.     The perineum is the lower dan tian.

2.     Draw an imaginary line from the sea of qi** to the Gate of Life***.  The middle dan tian is 1/3 of the distance from the sea of qi inward.  

3.     Draw an imaginary line from between the eyebrows inward.  Then draw an imaginary line down from where the three bones meet on the top of the head (the soft spot on a baby¹s head). The upper dan tian is where the lines intersect.  


As you breathe in, lower the qi from the general dan tian* to the lower dan tian   (perineum)  then breathe out.  As you are doing this, lower the eyes and lower the tongue from the roof of the mouth to the floor of the mouth to help guide the flow of the qi.  Move the qi to the second dan tian while breathing in and out.  Move the qi to the third dan tian as you breathe in and out. When you bring the qi to the head raise the eyes upward and touch the roof of the mouth with the tongue to help bring the qi upward. Lower the qi back to the second dan tian as you breathe in and out.  Lower the eyes and tongue as you bring the qi down.  Bring the qi back to lower dan tian

Repeat these movements and eventually hit all 3 dan tian with one breath.  This exercise may be done standing or lying down.


Note:
*   General Dan Tian :  6 fingers or 3 biological inches below the navel. A biological inch is equal to the length of the middle joint of your middle finger.

   **  Sea of Qi : 3 fingers below the navel or one and half biological inch below the navel.

***    Gate of Life : Directly across from the navel, between the two kidneys, (on the back).  When drawing an imaginary horizontal line to the back on the spine, adjust it down a bit as the tendency is to identify the spot a little too high.

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