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.
First send qi to the middle dan tian, which is located on an imaginary line 1/3 of the distance from the Sea of Qi (one and a half inches below the navel) to the Gate of Life (a point directly across from the navel on the back).
From the middle dan tian, send the qi to the upper dan tian, which is the point of inter-section of a horizontal line drawn from between the eyebrows and a vertical line coming downwards from the point on the top of the head where the three bones meet.
Send the qi back to the middle dan tian and down to the lower dan tian, located at the perineum (the region between the anus and the genitals).
Repeat the exercise, sending the qi back to the middle dan tian, then to the upper one, middle again and down to the lower one.
After you are good at moving the qi, then practice until you can smoothly integrate the moving of the qi with the breathing and the movement of the eyes and the tongue.
Directions: As you bring the qi upward from the perineum, slowly breathe in, raising the eyes upward, and touching the roof of the mouth with the tongue. This helps bring the qi upward. As you lower the qi from the upper dan tian, slowly breathe out, lowering the eyes and lowering the tongue from the roof of the mouth to the floor of the mouth. This helps guide the flow of the qi downward. Repeat these movements, inhaling and exhaling as smoothly and evenly as possible. Eventually the movement of the breathe, qi, eyes, and tongue all become integrated. You inhale moving the qi straight upward and exhaling moving the qi straight downward, sending qi through all 3 dan tian in each direction, with one breath.
This exercise may also be done lying down.
* 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.
Joe Chu's Note:
This was originally recorded by: Peter Croke
of San Francisco. Peter Croke was a registered nurse. He had been helping many people practising guoling qigong in Golden Gate Park in San Francisco, before he
retired and moved to Chicago).
A condensed version was recorded by Joe Broda of San Jose, California. Joe Broda is a special education teacher)
This final versions was edited by Roma Hammel, a retired High School teach of Los Altos High. She is now a meditation teacher.
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Last update: April 12, 2013; 11:17 p.m. LAH