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Wisdom Qigong Home Page

"Nothing comes into existence uninvited" (Including sickness and health - sadness and happiness - unrest and peace)

"The choices we make dictate the life we live"(To thine own self be true)

Welcome to

Wisdom Qigong

The website for students and others interested in this remarkable practice. Wisdom Qigong, if practiced regularly, can help improve all aspects of your health

(physical, mental and spiritual).

Click Here to enter Wisdom Qigong

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Introduction

Qi Talk

"I hear and I forget I see and I remember I do and I understand"

Ancient Chinese Proverb

. . . . . . . . . . . . Check out "WHAT's NEW" . . . . . . . . . . . .

Guidelines and tips for practicing Qigong (New)

Qigong 101 - A Beginner's Practice (New)

Pumping Qi (New)

Post Practice Postures (Updated)

Wisdom Qigong Educational Materials (New)

Coming soon - more pictures of the different postures

Introduction to Qigong

Qigong (Chi Kung) comes from the Chinese words "Qi" meaning "life force or vital energy" plus "Gong" meaning "practice" or "work." Pronounced like "CHEE GUNG", Qigong is a unique Chinese exercise

system. Through individual effort, practitioners build up their health and prevent illness by combining the disciplines of the mind, body and the body's Qi (vital life force). Qigong draws on five main elements. It includes "regulating the body" through specific postures, "regulating the mind" through quiet, relaxation and concentration of one's mental activity, "regulating the breath", self-massage, and the movement of the limbs.

Wisdom Qigong (a.k.a. Zhineng Qigong) was developed by Dr. Pang Ming of the Huaxia Zhineng Center in China. Dr. Pang is a doctor who is educated in both traditional Chinese and Western Medicine. Zhineng Qigong has been successfully used in the treatment of a wide range of illnesses from cancer to chronic conditions. The Huaxia Zhineng center, often called the "medicineless hospital" opened in 1988 with a few students and patients. Today, there are several million people in China and thousands more in the Western world who practice this form

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Introduction

of Qigong.

Wisdom Qigong was brought to the United States by Douglas K. Chung, MSW, MA, PHD. He is a professor in the School of Social Work at Grand Valley State University in Grand Rapids, Michigan. He is the first social work scholar to introduce ancient Chinese Qigong Therapies into human services. He teaches Qigong Therapy courses to graduate students and has served as a Qigong Therapist and master since 1995. Mr. Chung has been a Qigong practitioner since the age of 17. He is the president of the Asian Center. (http://asiancenter.8m.com)

Douglas Chung believes that we have reached a point in our evolution where we need to learn how to use our energy therapeutically. By integrating Eastern teachings and our intuitive skills, he teaches the dynamics of utilizing the mind, body, and spirit to develop our healing energy.

Working through this process of Qigong Therapy, one can learn to:

Sense and improve your vital human energy (for self-healing and helping others). Understand how negative thoughts, fears, frustrations, stress and anger affect your health and well-being. (Your thoughts - both positive and negative, become encoded in your biological systems and contributes towards the formation of cell tissue.)Recognize your mind as the master of your life (physical, mental and spiritual health).Allow your mind to influence your body (and your body to influence your mind as well).

Our Mission

To promote the benefits of Wisdom Qigong.

To enhance and support the continuing education of students and others interested in improving their health through the use of this practice.

This site will provide:

A comprehensive Internet resource of Qigong concepts, postures, exercises, and articles as taught by Douglas Chung and other teachers.Alternative health articles and practices that are preventative, therapeutic, natural, holistic, and complimentary to Western medicine.Links to other websites that explain complimentary Qigong exercises.

Qi Talk


http://asiancenter.8m.com/

Introduction

Visit our Qi Talk page to review Douglas Chung's thoughts and perspectives on a variety of Qigong subjects.

Contact Information

Electronic mail

Douglas Chung: mailto:[email protected] Information: [email protected] and Services: mailto:[email protected] Webmaster: [email protected]

Attention

Any information included in this website is developed purely for educational purposes and is not meant as any form of medical advice. If you have a medical condition, please consult a qualified medical physician.

Please refer to the "Disclaimer" page of this Website for additional information on practicing Qigong.

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Site Map

Qi Talk

1

Home Page

Introduction

Qigong Wisdom Qigong Our MissionContact InformationSix Tough Questions Wisdom Qigong NewsGlossary of TermsFeedback - "We would like to hear from you"Links to Other Qigong Websites Disclaimer The Author's Story Search Engine

General Qigong Information

History of Qigong - Qi Emissions - Recommended Reading

Essential Points for Practicing Qigong Therapeutic Effect of Qigong Qigong Reactions Healing Qigong Stress Reduction

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Site Map

Qigong Science

Qigong Practices

Practice TipsQigong 101 - A Beginner's PracticeQigong Postures Wisdom Qigong (PQQD)Induced Qi Flow Wall Squatting Warm-Up Exercises - Carrying the Moon Posture - Lifting the Sky Posture Post-Practice Exercises La Qi - Qwan Qi

Meditation

Qigong Meditation Meditation Postures Clearing the Mind Triple Means Standing Meditative Qigong (TSMQ)Qigong Breathing (QB)Healing Sounds (Qigong Sound Therapy)

Frequently Asked Questions

What is Qi (Chi)?What is Qigong (Chi Kung)?How does Qigong work?Do I need a teacher to learn Qigong?What are Yin and Yang?What are the benefits of practicing Qigong?Are there different types of Qi?How is Medical Qigong different from other forms of Qigong?What is the difference between Internal and External Qigong?What does it mean to "empty the mind"? I am bound to a wheelchair. Can I still practice Qigong?What is "spontaneous" Qigong? General Questions about the practice of Qigong.

Qi Talk - Discussions with Douglas Chung

Words of Wisdom


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Site Map

Wisdom Qigong News

Feedback Form

Glossary of Terms

Links to other related websites

Disclaimer

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General Information

Qi Talk

"We live in an age of growing awareness of energy as the underlying reality of the material universe."

Gene Egidio

This section has general information on the practice and benefits of Qigong.

History of Qigong - The history of Qigong can be traced back some 7,000 years.Introduction to Qi and Qigong - Qi can be thought of as a basic life force. An article by Solala Towler.Essential Points - Despite the form or style of Qigong practice, there are eight essential points that apply to all techniques.Qigong Reactions - During the cleansing (healing) process certain physical or mental discomfort, even pain, may occur. This is an important aspect of the healing process.Healing Qigong - Using TCM and the body's bio-electric energies to heal.Therapeutic Effects - Qigong has been developed as a method for curing illness and strengthening the body.Stress Reduction - Qigong, the most effective self-care system in the world. (John Du Cane article)Qigong Science - Qigong is a science, but it transcends modern science. (Master Li Jun Feng speech)

"The mind is its own place, and in itself can make heaven of hell, a hell of Heaven."

John Milton


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General Information



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Qigong Practices

Qi Talk

Energy follows thought

"We move toward, but not beyond,

what we can imagine.

What we assume, expect or believe

creates and colors our experiences.

By expanding our deepest beliefs about what is possible,

we change our experience of life."

Dan Millman - The Laws of Spirit

There are thousands of forms of Qigong practiced today. This section will identify a few of these forms plus several common warm-up and post-practice postures and movements.

Practicing Qigong - Tips - Helpful guidelines to gain the most benefit from your practice.Qigong 101 - A basic, but powerful, Qigong practice routine for beginners and novices.Wisdom Qigong - Also known as generalist Qigong. This is especially good for maintaining and improving your mental, physical and spiritual health.Warm-Up Postures - Postures and movements that you can use prior to beginning Qigong to help get the most out of your practice.Post-Practice Postures - Postures, stretches and movements that you can use after your practice to help keep the Qi flowing, stretch the muscles, and loosen the joints. Induced Qi Flow - Designed for preventive medicine and for curing illness. It will prevent degenerative diseases, or start to cure them if you are already a sufferer.

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Qigong Practices

Wall Squatting - This method is an excellent practice that will improve your overall health. An article written by Luke Chan.External Healing Qigong - Postures to increase your internal energy so that the energy can be used for healing yourself and others.La Qi - Quan Qi - A major healing technique of Wisdom Qigong used to enhance and promote healing, and improve the immune system. Pumping Qi - A posture to help generate Qi to promote healing for yourself and others.

"Don't curse the darkness

Light a candle."

Dave Grant

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Meditation

Qi Talk

"The purpose of life is to discover your gift. The meaning of life is giving your gift way"

David Viscott

There are also many forms of meditation practiced today. This section will identify a few of these forms.

Meditation Postures - The first step in the practice of Qigong is to maintain a correct posture. Meditative State - Another basic skill is learning how to concentrate and regulate one's mental activity so as to enter a quiet, meditative state. Triple Means Standing Meditative Qigong (TSMQ) - This form is especially good for developing self-discipline aimed at promoting holistic health.Qigong Breathing (QB) - Proper breathing is an important strategy and technique in the Qigong practice. Mastering Qigong breathing is the key to improving and maintaining your health. Healing Sounds (QGST) - Qigong sound therapy is another effective means to help improve specific health related issues.

As a general rule, Meditation should not be practiced by itself. Meditation generates "Yin" energy. Meditation works on the mind and spirit. Excessive meditation could cause a "Yin-Yang" imbalance if it is not practiced in conjunction with other Qigong postures. Neglecting the physical body by not regularly practicing "Movement Qigong" postures will not be a complete healing practice. Toxins need to be eliminated from the body and Meridians opened up. "Movement Qigong" is the most effective way to accomplish this. The key is to balance your "Movement" and "Still" Qigong practices.


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Meditation



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FAQ

Qi Talk

Table of Contents

1. What is Qi (Chi)?2. What is Qigong (Chi Kung)?3. How does Qigong work?4. Do I need a teacher to learn Qigong?5. What are Yin and Yang?6. What are the benefits of practicing Qigong?7. Are there different types of Qi ?8. How is Medical Qigong different from other forms of Qigong?9. What is the difference between Internal and External Qigong?

10. What does it mean to "empty the mind"?11. I am bound to a wheelchair, can I still practice Qigong?12. What is "spontaneous" Qigong?13. General Questions about the practice of Qigong

What is Qi (Chi)?

Qi (Chi) is defined as vital life energy, an energy which is able to demonstrate power and strength. This energy can have many forms including: electricity, magnetism, heat and light. When something is alive, the Chinese call it "vital Qi" (Huo Qi). When Chinese use the word Qi, it can mean "energy" or the "state of the energy"

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FAQ

within the person.

Qi can be thought of as the basic or fundamental life force. You might want to think of Qi as something similar to electricity. You cannot see it, yet you know it is there and it can be felt. By understanding that all things in life are just different forms of the same energy (Qi), you can see why wise men have stated that "all things are one."

Qi transforms and impacts thoughts, emotions, vision, hearing, taste, smell, memory, mood, motivation, desires, physical movement, perceptions, mental will, and your spirit. From a metaphysical perspective, energy (Qi) never remains constant. It is dynamic and always changing and transforming. Qi has also been called "bioelectricity."

There are different kinds of Qi ranging from pre-birth Qi given from the parents to post-birth Qi given from food, air and environmental energies. Physical Qi is material energies, such as sound, light, and electricity in the human body and in the natural environment. The Chinese call "vital life energy" that is born within human beings Original Qi.

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What is Qigong (Chi Kung)?

Qigong is one of the oldest traditional Chinese personal health care methods. It is widely believed that Qigong has special healing and recovery powers. There are over 1,200 registered Qigong schools in China. Qigong can be divided into five major disciplines: Confucian, Buddhist, Taoist, Martial Arts and Medical. Each tradition has its own purpose for practicing/training, as well as different methods (forms/postures) to achieve those purposes.

Qigong is an ancient Chinese discipline that integrates medicine, marital arts, culture and science together. The Chinese call the "breath of life" Qi (Chi). They call any specialty that takes a long time to develop Gong (Kung) Fu. The art and science of the management of Qi in the mind, body and spirit for holistic healing is called Qigong (Chi Kung). This implies a life-long practice in order to master it. Qigong is an intuitive approach to knowing and learning the truth.

Qigong is also a meditation used to explore human nature, including self-


FAQ

improvement and self-awareness. It becomes a vehicle to integrate the mind, body and spirit to help unify all systems into "oneness."

There are more than 3,000 kinds of Qigong being practiced in China today. There are two basic types of Qigong; motion and still. "Motion Qigong" focuses on the continuous movement of the body to guide Qi. "Still Qigong" emphasizes the mental piloting of energy.

Qigong has four main categories: (1) Scholar Qigong for maintaining mental and physical health, (2) Medical Qigong for healing yourself or others, (3) Martial Arts Qigong for fighting, and (4) Religious Qigong for enlightenment.

Qigong can also be classified according to its therapeutic purpose, for example, (1) Quiet, relaxed Qigong; (2) Internal healing Qigong, (3) Robust Qigong, (4) Transmission and strength-directing Qigong, and (5) Daoyin (breathing exercises).

The main functions of Qigong can be summarized as: disease prevention, disease treatment, strengthening the body, improving intelligence, prolonging life, and manifesting the latent power within us all.

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How does Qigong work?

It is widely accepted that exercise can promote health and prevent illness. Western exercise, however, concentrates on muscular/skeletal development through the application of stress and weights to build up strength and mass. In other words, it works from the outside inward. Qigong, on the other hand, works the body from the inside outwards. It connects the body, mind and spirit, focusing on breathing, concentration, and physical movements to integrate all three.

Qigong is a self-discipline (self-care) method that aims to integrate the individual personality through adjusting the breathing, posture, mind and spirit to help achieve internal and external harmony and universal unification.

Qigong uses individual will, Qi (energy), postures, and spirit (meditation and visualization) to improve health, prevent disease, reduce anxiety and fear, cure disease, improve mental health, keep in good shape, and balance and integrate the mind, body and spirit.


FAQ

The regular practice of Qigong encourages and promotes self-healing within the body. Self healing refers to the process where the body defends or heals itself once it encounters pain, disease and injury. Medical research now indicates that the most powerful healing substances are actually located within our own bodies.

Vital Qi (healing energy) seeks to constantly balance the body's energy. A Qi imbalance usually precedes any physical illness. The regular practice of Qigong will keep the Qi flowing smoothly and freely so that every cell in the body receives a constant supply of vital energy (Qi). If the supply of Qi to a cell becomes blocked, the blood flow to that area will change, the cells and their related organs may malfunction, and disease or pain may occur. The regular practice of Qigong increases the flow of blood. Increased blood flow results in a more efficient delivery of oxygen, nutrients and white blood cells as well as the removal of metabolic waste that could sustain or contribute to illness and pain.

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Do I need a teacher to learn Qigong?

No, but the benefits of having a teacher far outweigh not having one.

There is an old Chinese saying about the practice of Qigong, "Ten thousand volumes of books can not provide the true essence, but a few words from the master can do wonders." A master (teacher) can provide the real meaning of the Qigong practice and cultivation, and keep practitioners from taking the winding scenic route.

There is another old saying that is also applicable. "A master (teacher) can guide you to the door, but the practice and cultivation (of energy) is up to the individual." The lesson here is that no matter how advanced your master is, he/she cannot perform the practice or cultivate energy for you. The only way to gain the benefits of practicing Qigong (health, the ability to heal, etc.) is to thoroughly understand the essence of life from within yourself.

Because Qi is internal energy, if a person practices Qigong incorrectly, the practice could cause the opposite effect - i.e., health problems. A good Qigong teacher can insure the practice is performed correctly.

How do you know if you have a good teacher? A good teacher will be true to


FAQ

him/herself and to the practice. He/she will not hold back any knowledge, but will share it freely with their students. A good teacher will always be honest. He/she will treat their students as their children; sharing their knowledge and freely and openly.

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What are Yin and Yang?

The Chinese believe that two universal forces need to be in balance to achieve health, harmony, and a long life. Yin is the negative force and Yang is the positive force. When the two forces interact, Qi is generated. Qi (internal energy) is considered to be Yin, while the physical body is considered to be Yang. Yin (Qi) cannot be seen or touched, it can only be experienced. Yin (Qi) is the origin of life and allows the Yang (body) to grow and flourish. Yin (Qi) keeps the Yang (body) running properly. When Yin (Qi) energy increases or weakens, the result will be manifested in the Yang (body). If the imbalance persists, the results could be serious to the person's health and life.

If a physical problem occurs, the Chinese treat the source of the dysfunction and not the symptoms. The Chinese believe that you must understand how each organ works and how the organs interact with one another. All of the internal organs are related and connected. Qi is the one thing that links all of the organs together. Chinese medicine treats the imbalance or the blockage in the Qi circulation system (Meridians). They believe that treating the blockage or imbalance will bring the Yang (body) back to health.

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What are the benefits of practicing Qigong?

Qigong has five primary advantages.

1. There are no side effects.


FAQ

2. It is a natural way to improve your health and correct imbalances and physical problems.

3. It does not use chemicals to treat the health issue.

4. It helps the person to increase their own awareness and understanding of their own body (both physical and Qi).

5. It is excellent preventive medicine.

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Are there different types of Qi?

Yes, there are several different kinds of Qi each having different responsibilities in life. Three common types that are within our body are: Protective Qi, Organ Qi and Meridian Qi.

Protective Qi (Wei Qi) - This Qi operates at the sub-atomic level and is like our physical immune system. This Qi resides between the skin and the muscles and acts as a protective barrier. When our protective Qi is weak, our resistance is low and we are more susceptible to catch colds, the flu, and other illnesses.

Organ Qi - This Qi is responsible for the health, strength and integrity of our body's organs. When organ Qi is weak, illnesses manifests themselves through our organs (i.e., heart disease, cancer of the lungs, etc.)

Meridian Qi - This Qi runs through our internal "super-highway" system called meridians or channels. These channels allow Qi to flow throughout our body linking organs and promoting the efficient flow of blood. Meridian Qi is what acupuncturists are attempting to free up when inserting needles into the body.

Think of the body's meridians as the electrical wiring within your body - complete with junctions, fuse boxes and miles of wiring - all connecting one vast energy system.

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FAQ

How is Medical Qigong different from other forms of Qigong?

Medical Qigong is the oldest form of healthcare in China. Its emphasis is on freeing up and balancing the vital energy in the human body. Medical Qigong is designed to help practitioners take personal control of the prevention, treatment and healing of illness and injury. This practice also teaches medical practitioners to use the "inner Qi" to diagnose and heal.

Medical Qigong helps to strengthen the three self-healing capabilities of the body:

1. Immune System - This is our self-defense system. When it is healthy and strong, this system can resist infectious diseases and prevent most illnesses.

2. Self-Healing and Recovery Capability - When Medical Qigong is practiced regularly, self-healing is enhanced. The body has the ability to heal itself despite the injury or disease.

3. Self-Repair and Regenerative Capability - When Medical Qigong is practiced regularly, the regenerative capabilities of the body repair the damage or injury and can even re-grow the body parts, if necessary.

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What is the difference between Internal and External Qigong?

Internal Qigong involves postures and thoughts focused on regulating the breath, body and mind. It is the primary tool for self-healing.

There are two forms of Internal Qigong: Moving and Still. "Moving Qigong" uses specific movements and postures to help concentrate the Qi on a specific portion of the body (or the entire body) and initiate the energy (Qi) flow. "Still Qigong" uses "mindfulness" meditation and guided imagery to concentrate Qi and move Qi into and through the body.

External Qigong therapy refers to the process where the practitioner directs or emits his/her energy (Qi) into others. The Qi is meant to open up blocked channels (meridians) and move the sick Qi out of the body so as to relieve pain, heal an


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injury, or balance the Qi system to remove disease.

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What does it mean to "empty the mind"?

Suppressed emotions and mental disturbances need to be released to facilitate the healing process. Many chronic diseases may well be related to these emotions and disturbances. When a practitioner can empty the mind there is a tendency to forget about disease, injury, worries, and themselves. During these moments the practitioner can often practice without any physical restrictions or pain. Spontaneous healing has been documented when a practitioner is in this "empty mind" state.

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I am bound to a wheelchair, can I still practice Qigong?

Yes, the beauty of Qigong is that it can be practiced standing, sitting, or in bed. No matter what the person's physical capabilities, Qigong can work for you. Dedication to the practice, visualization and focus are the key attributes of a good Qigong practice.

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What is spontaneous Qigong?

Spontaneous qigong is when, instead of doing a form of routine, the practitioner allows the qi to move freely throughout the body, causing spontaneous movement. Many modern qigong masters feel that this is where deep healing occurs. Oftentimes it can be quite cathartic, with the practitioner accessing deeply held


FAQ

emotional areas. Some people's movements can be quite erratic while others move in gentle swaying fashion.

Another way it can be explained is that while the practitioner is practicing the form itself they are using their mind to direct the qi to specific points or channels. Then, in the spontaneous section, they disengage their mind from the process and let the qi itself guide the movements. Different people have different energy configurations or different health problems which is why the qi moves so differently in different people. The movements themselves must never be forced. Instead the practitioner allows the qi itself to guide the movements, usually resulting in a feeling of deep release and harmony.

Many qigong masters feel that it is important that when people are first working with spontaneous movement they work with a qualified master or teacher. This way they can be taught the proper way to both enter and get out of the spontaneous movement state, especially if they are working with a lot of intense emotional areas or feel that they are losing control of their movements.

Spontaneous movement can be a valuable addition to any qigong practice. It is sometimes said that this is when the qi practices the student. It is also said that this is when the qi itself becomes the teacher.

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General Questions about the Practice of Qigong?

Q. How often should I practice Qigong?

A. If you are just trying to maintain your health, it is recommended that you practice at least once a day for at least 30 minutes. The length of time isn't quite as important as practicing Qigong daily. There is a general belief among Qigong teachers that a new student needs to practice at least once a day for 100 days. The reasoning is that it takes about three months to develop a good habit.

If you are working on correcting a health issue, you should consider practicing a little longer (perhaps 60 minutes or more) or practicing twice a day.

Q. When should I practice Qigong - mornings or evenings?


FAQ

A. The student can decide when it is best to practice. Find a time that is convenient and that you can set aside every day to practice. It is more important that you just take the time to practice.

Q. Where should I practice?

A. Anywhere is fine, but a quiet place free of drafts is best. Outdoors is in a natural environment is an excellent place to practice.

Q. Why do I perspire so much during my practice?

A. It is normal to perspire, become hot, have headaches or pain when you first start practicing Qigong. In the initial days, the balance of Yin and Yang is temporarily disturbed (out of balance). The correct way to deal with the issue is to "just let it be." The more a person practices, the quicker the body will balance itself and the signs will disappear. Once the healing Qi kicks in, the practitioner will often believe the health condition is becoming worse. These symptoms are normal and are good signs that the Qigong is working. The symptoms will disappear after the Qi flows to all the places where the blood and the Qi are stagnant.

Q. After I practice, my hands feel very cold. Is this normal?

A. This is a normal sign that some practitioners exhibit when healing is occurring within the body. According to a Medical Qigong theory, when a health condition is removed from the body, the practitioner will feel cold where it leaves the body.

Q. It appears that when I practice Qigong with other people, they have various physical reactions, but I only feel good afterwards. Am I doing something wrong or are they more advanced than I am?

A. As a general rule, no two people react the same. Different people have different reactions throughout their practice experience. There are cases where practitioners have experienced no reaction during their practice, but their health condition has been eliminated. Do not practice Qigong for the reaction you might want. Instead, eliminate distractions and enter into a state of "nothingness." With time and patience, one will develop potentialities (functions and abilities), including the ability to self-heal.

Q. I have a tumor. When I practice should I focus on healing the tumor?

A. The beauty of the practice of Qigong is that the generated Qi will automatically seek out any known (and even unknown) diseases. Medical Qigong therapy treats


FAQ

disease from its cause and is therefore effective in the treatment of all health issues. Qigong teachers and healers state that the practitioner does not focus on fighting/healing a specific disease. It is best to "let go and let God" do the healing. Qigong theory states that healing Qi will attack the most critical health condition first. The rule of thumb is to just free the mind of all thought and to just practice. After the Yin and Yang has been balanced, the body's immune system and self-healing ability will be strong enough to cure any health issue without medication.

Q. When I practice should I focus on increasing the Qi sensations I feel within my body?

A. Feeling Qi is normal and does not necessarily mean a person's Qi is strong. Generally speaking, everyone can feel Qi, but some people may be slower in developing this capability. There are even a few people who never feel Qi, but feel good and healthy after regularly practicing Qigong. The purpose of Qigong is not to feel Qi or intensify the Qi feeling. The reason for practicing Qigong is to develop and maintain good health and longevity of life.

If a person is not healthy, then this means there is something wrong with their Qi.

Q. How will I know whether I am practicing Qigong correctly?

The most important thing to remember when practicing Qigong is to "listen to your body." Your body will tell you everything. If you cannot control your Qi or you feel uncomfortable or not healthy after finishing your practice, it means you are doing something wrong. Remember that everything has a good and a bad side. If you can understand that and always listen to your body, then you will benefit from the Qigong exercises and not have any problems.

This is why the mind must be relaxed and clear of thought in order to receive information from (listening to) the body. You must learn to trust your instincts and follow your intuition to avoid mistakes.

Q. I saw an advertisement where a Qigong teacher claims you can learn astral travel. Can I really learn how to do this?

Some styles of Qigong claim to offer special abilities including healing powers, aura diagnosis, astral travel, mind-reading, etc. The pursuit of these skills should not be the goal of practicing Qigong. One should practice Qigong to improve one's health and to live a long, healthy life. The greater your desire to develop these other skills, the more elusive they will become, and the more mentally unbalanced and unhealthy you will be. Everything should be allowed to happen naturally - without effort. When the Qi, mind, body and spirit are all connected, focused and


FAQ

concentrated, a person is capable of a great many things. The practice of Qigong renders many seemingly impossible feats possible and the difficult seem effortless.

Qigong does not endow individuals with any special abilities that were not already present within them latently from birth. Whatever hidden talents a person possesses, the regular practice of Qigong will enable a person to realize and develop their true "potentiality."






QG Discussions

Discussions with Douglas Chung

Over the past few years I was fortunate enough to capture some of Douglas Chung's discussions and personal instructions. Below are some of his thoughts and perspectives on particular Qigong subjects.

TABLE OF CONTENTS

Seeing Qi

Affirmations

Letting Go of the Ego

Quality versus Quantity Practice

Surface Qi and Internal Organ Qi

Improving the Meridian Qigong Practice

Using your Mind to Guide Qi

Improving Leg Strength

Improving the TSMQ Practice

Feeling Heat in the Lower Dan Tian

Practicing Qigong with a Partner

The best time to Heal

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QG Discussions

Performing Self-Healing after an Injury

Becoming Mindful

Seeing Reality

Qigong Breathing

Connecting with your Spirit Energy

A bedtime Qigong Practice

Performing Arm La Qi

The best time to Practice

Cleansing your Anger

Seeing Qi

Student (S): Do rocks and metal objects also have auras?

Douglas Chung (DC): Yes, there is Qi in everything, because everything is made up of energy. What you need to do is to train your eyes to see Qi.

Get up early in the morning –before sunrise. Go to a place where you can watch the sun rise behind a tree. Wait until the moment of when the sun rises from the top of the tree. When the sunbeams shine through the tree leaves, look for the tree’s energy (Qi) radiating out from the leaves (about one to three inches above the leaves). The Qi should appear like a human’s aura surrounding the human body. If you can’t initially see it, shift your position a little. If you don’t see it the first day, try again until you do see it. Use the experience as a foundation to train your eyes to see various forms of energy - humans, animals and flowers. Practice this technique often until you can see Qi in everything.

Also - develop your sensitivity to "feel the Qi". Feel the Qi in trees. The older the tree the stronger the energy. Pine trees are especially good for sensing energy. Use your palms to sense the Qi at different points around the tree. Hold the palms about one or two inches from the tree's bark. Some Qi will be warm, others cold. Some Qi will feel like it is moving or vibrating. Sense the Qi in several different trees.

Affirmations

DC: The mind can create and reshape reality, particularly when your energy is connected and channeled to the Universal energies that surround us. The principle


QG Discussions

behind designing an effective affirmation can be considered as the three "P’s."

Use the first ‘person’ – "I". One cannot program another person’s mind.Use the ‘present’ tense – "I AM". Our conscious mind can only honor a command in the present tense. The past and future tenses will not work.Use a ‘positive’ orientation – "I AM HEALED" or "I AM AT PEACE". You want to reframe your mentality (energy) into a positive one. Using a negative statement will not work and might bring about the opposite affect. Ex., "I am not sick" or "I am not restless" are not ‘positive’.

Having a spiritual connection during your practice also facilitates the connection with Universal energy - which can turn "impossibility" into "reality" as proven throughout history.

"Letting Go" of the Ego

S: You advised that I need to integrate my Qigong practice into my daily life to help transform my "self-based ego" to one where I am in a constant "Qigong State". I need some guidance in this area because my life is definitely in transformation. Even though I truly want it, I still cling to the paradigms of my past life.

DC: Transformation will only come when the time is right. You cannot achieve a constant Qigong state by just wanting it. What you can do is prepare yourself and let nature take its own course. If it happens, it will happen. If it doesn’t, you aren’t ready yet.

Understanding the "self", accepting the self, allowing the "real self" to be released from the "self-referred" self (i.e., husband, manager, brother, son, etc.), and the ego is not easy. Regular meditation will allow the "real self" to grow and when it is ready, it will take charge -–then you are ready to "let go and let God." It will take time to integrate the mind, body and spirit. Follow the path of doing what is good for the self and good for others. Allow your spirit to guide and empower you. Everyone has to carry their own cross until they can nail down their own egos and free themselves to follow the path of the universal footsteps.

Do not allow your "ego" to dominate your life. Your body and mind need time to rest and refresh. Meditate and practice Qigong to rebuild your immune system every day. Take time for your self first, so the healthy self can take care of yourself and other's needs. Allow the energy systems within you and outside of you to become a collective energy system in an independent network.

When you find your own real "self", profound peace will be with you because you


QG Discussions

are now linked with the Almighty (Universal Intelligence).

After you finish your practice, pay attention to your intuitive self by asking....

Who am I?Where did I come from?Where am I going?What is my purpose in life?

For more "Qi Talk" press the [Next] button below.

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Words of Wisdom

Qi Talk

Consider the following quotes and comments

"If enlightenment is not where you are standing, where will you look?"

Zen Saying

"Knowing others is wisdom;Knowing the self is enlightenment.Mastering others requires force;Mastering the self needs strength. He who knows he has enough is rich.Perseverance is a sign of willpower.He who stays where he is endures.To die but not to perish is to be eternally present."

Dao De Jing - Chapter 33

The Three Jewels

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Words of Wisdom

1. Compassion leads to courage.

2. Moderation leads to generosity.

3. Humility leads to leadership.

Dao De Jing - Chapter 67

"Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness, that most frightens us.

Actually, you are a child of God. Your playing small doesn't serve the world. There is nothing enlightened about shrinking so that other people will note feel insecure around you. We were born to manifest the glory of God that is within us.

It is not just in some of us; it is in everyone. And, as we let our own light shine, we unconsciously give other people permission to do the same.

As we are liberated from our own fear, our presence automatically liberates others."

Nelson Mandela, 1994

"If you want to know me, look inside your heart."

Dao De Jing

"To hunt and kill for the sake of a livelihood is only a temporary solution to the struggle of living.

To shoot down the delusions within oneself, on the other hand, is to have a total solution to the cares and sorrows of life."

Origins of Zen, Asiapac Books - 1990


Words of Wisdom

"Taoists reason that the negative emotions can be transformed to utilize their life force. Therefore, to expel or suppress unwanted, negative emotions is to expel or suppress life force.

Rather than suppressing them, you gain more by experiencing these emotions. This means you permit them to emerge and you observe and accept them, but do not let them run wild or trigger other negative emotions. Instead you transform them not only into useful life-force energy, but also into another, higher consciousness that is your spiritual energy.

Master Mantak Chia

Governing People

- Do not emphasize status, intelligence, or possessions.

- Govern with the least visibility and with a serving attitude.

- Reduce laws and govern lightly.

- Take few actions that involve the people.

- Treat other countries non-aggressively.

Dao De Jing

Be still and know that I am

Psalm 46:10

Instructions for Life

TAKE PRUDENT RISKS: "Take into account that great love and great achievements involve great risk."


Words of Wisdom

LESSONS IN LIFE: "When you lose, don’t lose the lesson."

FOLLOW THE THREE R’s:- Respect for self. - Respect for others. - Responsibility for all your actions." THANK GOD FOR UNANSWERED PRAYERS: "Remember that not getting what you want is sometimes a wonderful stroke of luck."

FRIENDS ARE FOR LIFE: "Don’t let a little dispute injure a great friendship."

CORRECT YOUR MISTAKES: "When you realize you have made a mistake, take immediate steps to correct it."

TAKE TIME FOR YOURSELF: "Spend some time alone every day."

ACCEPT CHANGE: "Open your arms to change, but don’t let go of your values."

LEARN TO LISTEN: "Remember that silence is sometimes the best answer."

FORGET PAST PROBLEMS: "Deal only with the current situation in disagreements with loved ones. Don’t bring up the past."

GIVE OF YOURSELF: "Share your knowledge. It is a way to achieve immortality."

BE A GOOD STEWARD: "Be gentle with the earth."

CONTINUE TO LEARN: "Once a year, go someplace you have never been before."

FIND YOUR SOUL MATE: "Remember that the best relationship is one in which your love for each other exceeds your need for each other."

REACH FOR THE SKY: "Judge your success by what you had to give up in order to get it."

His Holiness, the Dalai Lama


Words of Wisdom

One Mind

On the death of any living creature, the spirit returns to the spiritual world and the body to the bodily world. In this situation, however, only the bodies are subject to change. The spiritual world is one single spirit, who stands behind the bodily world, and who, when any single creature comes into being, shines through that creature as a light shines through a window. According to the kind and size of the window more or less light enters the world. The light itself, however, remains unchanged.

Aziz Nasafi – 13th Century Islamic Persian Mystic

Forget About it

Finish every day and be done with it.You have done what you could.Some blunders and absurdities no doubt crept in;forget them as soon as you can.

Tomorrow is a new day;Begin it well and serenely with too higha spirit to be encumbered with your nonsense.

This day is all that is good and fair.It is too dear, with its hopes and invitations,to waste a moment on the yesterdays.

Ralph Waldo Emerson

"It is only when we truly know and understand that we have a limited time on earth – that we have no way of knowing when our time is up – that we begin to live each day to the fullest, as if it were the only one we had."

Elisabeth Kubler-Ross


Words of Wisdom

"A well-spent day brings happy sleep."

Leonardo Da Vinci

"To do two things at once is to do neither well."

Publiluis Syrus

"Worry gives small things a big shadow"

Swedish Proverb



Glossary

Qi Talk

2 Baihui: The Heaven's Gate. An important acupuncture cavity located on the top of the head (aligned with the spine). This cavity belongs to the Governing Vessel. It literally means "the convergence of a hundred cavities."Cavity: Any place on the body that is an energy entrance or exit point.Dabao: The Great Enclosure. The cavity found at the under-arm (side of the chest) at the 6th intercostals space on the mid-axillary line.Dan Tian: Also spelled "Dantien." Field of Elixir. These are locations in the body that store and generate Qi. There are three Dan Tians: The Upper (in the center of the head between the third eye and the Jade Pillow), Middle (at the solar plexus), and the Lower Dan Tian (three fingers below the naval).Dao (Tao): The way. The "natural" way.Heaven's Gate: A cavity located a half-an-inch in front of the Baihui on the top of the head.Huiyin: This cavity is located between the anus and the genitals. It means "the convergence of the Yin" because it is right between the above mentioned Yins.Huo Qi: Vital Qi. The Qi in living things. Jing: Channel. Sometimes translated into meridian referring to the twelve organ-related "rivers" which circulate Qi throughout the body.Jungchuan: The Gate of Earth is located on the sole at one-third the distance from the toe to the heel. It means "bubbling spring."Laogong Cavity: The Labor Palace is located at the center of the palms. Lao Zi: The creator of Daoism.Luo: The small Qi channels that branch out from the primary Qi channels and are connected to the skin and to the bone marrow.Mingmen: The cavity located at the backbone in the center of the small of the back.

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Glossary

Nei Dan: Literally "internal elixir." A form of Qigong in which Qi is built up in the body and spread out to the limbs.Qi: Universal energy, including heat, light, and electromagnetic energy. A narrower definition of Qi refers to the energy circulating in human or animal bodies.Qihu: The two cavities located in the right and left clavicles.Qi Mai: Eight Qi vessels involved with transporting, storing and regulating Qi.Qi Shi: The feeling of Qi as it expresses itself.Qi Xue: Qi blood.Ren: Man or mankind.Ren Mai: Conception Vessel - one of the eight extraordinary vessels.Ren Shi: Human relations, events, and activities.San Cai: The three powers - Heaven, Earth, and Man.Shang Dan Tian: The Upper Dan Tian located at the third eye. It is the residence of the Shen (spirit).Shen: Spirit - residing in the Upper Dan Tian (the third eye).Shenzhong: The Sea of Yin Meridians is located on the sternum between the nipples.Taijiquan: The Ultimate Fist - A style of Chinese internal martial arts which emphasizes the cultivation of internal Qi.Tian: Heaven or sky. Tian Qi: Heavenly Qi.Wai Qi Liao Fa: Wai Qi means "external Qi" and Liao Fa means "technique for healing." It means a Qigong healing method which uses Qi emitted by a healer.Wei Qi: Protective or Guardian Qi - This is the Qi on the surface of the body which generates a shield to protect the body from negative external influences (such as colds).Wu Xing: Five phases or five elements (metal, wood, water, fire, and earth).Xia Dan Tian: The Lower Dan Tian located a few inches below the abdomen. It is the residence of water Qi (Original Qi).Xin: Heart - also refers to the emotional mind.Xue: An acupuncture cavity.Yang: The active, positive, masculine polarity. In Chinese medicine, Yang means excessive, overactive, overheated. The Yang organs are the Gall Bladder, Small Intestine, Large Intestine, Stomach, Bladder, and Triple Burner.Yi: The "mind" which is generated by clear thinking and judgment. It makes you calm, peaceful, and wise.Yin: The passive, negative, feminine polarity. In Chinese medicine, Yin means deficient. The Yin organs are the Heart, Lungs, Liver, Kidneys, Spleen, and Pericardium.Yin Qi: The Qi state which is weaker than normal.Yintong: The "third eye" located between the two eyebrows.


Glossary

Ying Qi: Managing Qi - the Qi which manages the functioning of the organs and body.Yongquan: Also called the "Bubbling Springs." The cavity found in the bottom (ball) of each foot.Yuan Jing: Original Essence - the fundamental, original substance inherited from your parents. It is converted to Original Qi.Yuzhen: The Jade Pillow is located at the base of the skull.Zheng Qi: Righteous Qi - When a person is righteous, it is said that he has righteous Qi, which evil Qi cannot overcome.Zhong Dan Tian: The Middle Dan Tian located in the area of the solar plexus. It is the residence of fire Qi.Zhong Jiao: Middle Triple-Burner - the section of the Triple Burner which is located between the diaphragm and the naval.






Wisdom Qigong Home Page

"Nothing comes into existence uninvited" (Including sickness and health - sadness and happiness - unrest and peace)

"The choices we make dictate the life we live"(To thine own self be true)

Welcome to

Wisdom Qigong

The website for students and others interested in this remarkable practice. Wisdom Qigong, if practiced regularly, can help improve all aspects of your health

(physical, mental and spiritual).

Click Here to enter Wisdom Qigong

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Questions

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Six Tough Questions

Take a few moments to answer the following questions: 1. If you were on your deathbed and you wanted to tell your children (or significant other) the three most important things that you have learned in your life, what would they be (and why)? 2. What gives you the greatest joy, satisfaction, and renewal in your life (and why)? - What activities could you add to your life that would allow you to experience more of it? 3. Similar to #2, what frustrates, angers and weakens (takes away your energy) you (and why)? - What can you do to minimize these experiences? 4. Who are you without your work? Without your money? - Describe in detail. 5. Think of someone you admire deeply. - Explain why? 6. Who are you (explain in detail)? - What is your purpose in life? Several of the above questions are from LGE Performance Systems' executive training seminar - Orlando, FL.


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Questions

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Wisdom Qigong News

[Back]

Wisdom Qigong News

WISDOM QIGONG Website LaunchedSee the press release for more details.

Dr. Chung publishes: "Qigong Therapies - A Self-Care Approach" See the press release for more details.


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Press Release 1

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FOR IMMEDIATE RELEASE

Wisdom Qigong Website LaunchedJanuary 1, 2001 -- A website was launched on December 31, 2000 dedicated to students and those interested in learning more about Wisdom Qigong.

Wisdom Qigong (a.k.a. Pun Qi Quan Ding - PQQD) was developed by Dr. Pang Ming of the Huaxia Zhineng Center in China, and has been successfully used in the treatment of a wide range of illnesses from cancer to chronic conditions.

Wisdom Qigong was brought to the USA by Douglas K. Chung, MSW, MA, PHD. Mr. Chung is a professor in the School of Social Work at Grand Valley State University in Grand Rapids, Michigan. He is the first social work scholar to introduce ancient Chinese Qigong Therapies into human services. He teaches Qigong Therapy courses to graduate student and has served as a Qigong Therapist and master since 1995. Mr. Chung has been a Qigong practitioner since the age of 17. He is the president of the Asian Center.

The website's mission is to support the continuing education process for students and others interested in Wisdom Qigong.

This site will provide:

1. A comprehensive Internet resource of Qigong concepts, exercises, and articles as taught by Douglas Chung.

2. Links to other articles on complimentary Qigong exercises.

Back to Top Back to News Introduction Home

For More Information Contact:

WISDOM QIGONG

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Press Release 1

Tel: xxx-xxx-xxxx FAX: xxx-xxx-xxxx Internet: [email protected]



Press Release 2

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FOR IMMEDIATE RELEASE

Dr. Douglas K. Chung publishes:

"Qigong Therapies - A Self-Care Approach""Managing Energy to Promote Holistic Healing and Potential"

December 5, 2000 -- Except from the book's Forward: "This book is different from most textbooks you have read. It describes Qigong from a therapeutic, social work perspective for helping professionals.

The most obvious differences will emerge from the use of energies (Qi or Chi) in a systems perspective. Perhaps the first thing you will notice will be a change in energy dynamics as I attempt to engage you in an ongoing, interdependent energy interaction. As a systems theorist, family therapist and Qigong therapist, I see the universe as oneness in relational and reciprocal terms. For example, I perceive the writing of a book as involving those who read it. I believe that without students, the role of the teacher would be meaningless. In both cases, I am as much concerned about the energy dynamics as I am about the content.

However, I encountered a dilemma while writing this book. Indeed, this very dilemma motivated me to write a book on Qigong therapies in the first place. After all, there are many books on the subject of Qigong, but none of them have dealt with the difficulty involved in (1) writing about Qigong as energy therapy, (2) using English to explain ancient Chinese Qigong technologies, and, (3) explaining the differences in the fundamental assumptions between these two cultures that are logically inconsistent with one another......."

To order a copy of this book contact:

Dr. Douglas Chung, 401 W. Fulton Street, DeVos Center, Room 361, Grand Rapids,


Press Release 2

MI 49504 or through the Internet at http://asiancenter.8m.com

Back to Top Back to News Introduction Home

For More Information Contact:

WISDOM QIGONG Tel: xxx-xxx-xxxx FAX: xxx-xxx-xxxx Internet: [email protected]




Feedback Page

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Feedback

We would like to hear from you.

If you have any questions or comments on Qigong, health issues or this website, please leave your comments below. Douglas Chung or I will answer your questions within a few days. Many of your comments will be posted on our bulletin board. If you would like to ask a question or make a comment but not have it posted, please send these directly to Douglas Chung or myself at the email addresses shown below.

Douglas Chung: mailto:[email protected] Information: [email protected]


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mailto:%[email protected]

Links

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Links to Other Qigong Websites

Listed below are links to other websites on related subjects that you might find of interest.

The Asian Center http://asiancenter.8m.com

National Qigong Association http://www.nqa.org/

Qigong Newsletter http://www.wujiproductions.com

World T'ai Chi & Qigong Day http://www.worldtaichiday.org

Dan Millman - Peaceful Warrior http://www.danmillman.com/

Luke Chan http://www.chilel.com/

Al Simon - Cloudwater http://www.cloudwater.com

Meridian Therapy http://www.mrbean.net.au/~wlast/meridians.htm


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http://www.nqa.org/

http://www.wujiproductions.com/

http://www.worldtaichiday.org/

http://www.danmillman.com/

http://www.chilel.com/

http://www.cloudwater.com/

http://www.mrbean.net.au/~wlast/meridians.htm

Disclaimer

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Disclaimer

This is a personal web page and is created solely for my own education and development. Any visitors to this website agree to the following conditions.

The information provided in this Website and hyperlinks are not a substitute for the advice of a trained medical professional. This information should not be used as a resource for self-diagnosis or self-treatment. It is recommended that you consult with your physician before starting any medical treatment, diet, exercise, or health program.

Anyone interested in Qigong should contact a certified teacher or master before attempting any of these exercises. A qualified teacher can help guide you through the concepts, postures and visualizations to insure that you get the most out of your practice.

The publisher has made a reasonable effort to ensure that all information provided is accurate, but as with any living document, errors might occur. It is entirely the responsibility of the web visitor to determine the validity of any information provided. Any decisions made based upon the information received from this website or links are entirely the visitor's responsibility.

The publisher makes no representation or warranties about the information provided through this website, including any hypertext links or any other items used either directly or indirectly. The publisher reserves the right to make changes and corrections to this website at any time, without notice. The publisher also does not accept any liability for any direct, indirect, special or consequential damages, or any other damages of any kind resulting from any cause through the use of any information obtained either directly or indirectly from this this site or any links.

The author, webmaster, and any others associated with this Website, the hyperlinks, or Wisdom Qigong disclaim any liability arising directly or indirectly from the use of this information.

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Disclaimer


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Author's Story

"Everyone has the power to tune in to the divine consciousness within them."

Gene Egidio

Kennedy Disease and Qigong

My name is Bruce Gaughran. I am a 54 year old male with Kennedy Disease (KD). Kennedy Disease, also called Spinal Bulbar Muscular Atrophy, is one of the Muscular Dystrophy diseases. It is a rare, progressive, degenerative muscle disorder that affects the motor neurons. It is a "X-linked" hereditary disorder, meaning that the female is the carrier, but is not normally affected by the disease since she has one healthy and one diseased "X" chromosome. Since male children are only past down one "X" chromosome, sons have a 50% chance of receiving the defective chromosome. Only three out of every million males have this disease. There is no known cure in Western medicine.

The disease usually starts with a loss of strength and feelings in the feet and hands. Over time the weakness spreads upward through the arms and legs and eventually moves into the trunk area. Muscles in the throat and face are also affected, causing problems with swallowing and the vocal cords. Many of the symptoms are similar to Lou Gehrig’s Disease (ALS) and Multiple Sclerosis (MS) and is often misdiagnosed.

One of my older brothers had previously been diagnosed with KD. Another older brother was diagnosed several years ago with ALS. Neither brother has had the DNA blood test that confirms the disease.

During my late 20’s, I began to experience similar symptoms as my brothers. The symptoms started out with severe cramping of the muscles, muscle spasms and involuntary twitching. At that time I was in denial. I went into a physical fitness phase where I did everything in excess (weight lifting, tennis, racquetball, running, etc.) to prove how fit I was.

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In my mid-30’s I knew that I had the disease, but decided not to go through the battery of tests my brothers went through. I began to lose feeling in my feet and then my fingers. I developed heel spurs from the way I walked. I also began to lose strength in my arms and legs. Over time I experienced difficulty climbing stairs, walking any distance, and getting up from chairs. I began to stumble and occasionally fall. At times my knee would just give out and I would fall hard. Some of these falls were serious resulting in five broken bones, a torn mandiscus, and several torn ligaments. I became easily fatigued, especially when playing tennis, racquetball and hiking. After exercising or playing sports, my muscles and joints would ache for days. At times my jaw would lock-up making it difficult to eat or talk. I started experiencing pain in my joints including the knees and elbows. My back muscles weakened and I would injure myself when lifting anything awkward or heavy. I regularly had severe pain in the neck at the base of the skull. My hips popped in and out of joint when getting up from a chair. I also had problems swallowing that led to choking. Frequently I would wake up in the middle of the night gasping for breath and choking on my own phlegm.

In August of 1996, I decided to get tested to confirm that I had Kennedy Disease. I went through a battery of tests that indicated that I had a neurological disorder. That September, after having a DNA blood analysis, I was officially diagnosed with Kennedy Disease.

Since Kennedy Disease is a slowly progressing disorder, it also slowly erodes the quality of your life. I have had to give up or limit many of the activities that I love, e.g., hiking, tennis, racquetball and bicycling. I now have to pace my physical activities. If I over-exert myself, I experience severe fatigue, sometimes lasting for days. My wife and I have had to restrict our social activities because of my physical limitations. I have also had to rely upon my wife for almost all of the normal daily chores around the house.

KD has also affected my business career. I am a vice president for a multi-billion dollar forest products company. Business travel, which is a major part of my job, has become increasingly more difficult. When visiting our manufacturing facilities I experience difficulty with the many stairs in these buildings. My physical limitations often prohibit my participation in team-based activities, such as customer golf and facility tours. I have had to delegate most of my travel responsibilities. Since most career opportunities require substantial travel, I have passed on several potential promotions.

My Introduction to Qigong

In late 1997 I first learned about Qigong from my business manager. He was seeing


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a Qigong Master in California for treatment for his prostrate cancer. In November 1997, and again in January 1998, I visited the Qigong Master. He performed deep massage and healing Qigong on several problem areas. He taught me four Qigong exercises and a meditation technique. The Master also prescribed a tea made up of Chinese herbs and roots. I noticed an immediate improvement with my knees and ankle. These were two areas where I was experiencing a lot of pain and weakness. I also noticed an improvement in strength. My body felt lighter and I could climb stairs more easily.

The California Master helped me, but at the same time the trip created several logistical and communications opportunities. He was 3,000 miles away from home. That meant it would take a minimum of two days of travel to visit him. The Master was very busy and could only see me for an hour each visit. The Master did not speak English, so all of our conversations had to go through an interpreter. Believing in the Qigong technique, but realizing that this was not the most effective way to experience it, I began a search for a Qigong Master in the eastern half of the United States. My wife’s sister had a conversation with a co-worker who participated in Mr. Chung’s Saturday Qigong practices. I called the co-worker and he gave me his teacher’s name and telephone number. I called Mr. Douglas Chung and after several conversations, he invited my wife and I to Grand Rapids. In June and again in October my wife and I visited Mr. Chung.

Meeting My Teacher

During my first visit, Douglas interviewed me and watched me perform various physical acts, such as walking, getting up from the floor and getting out of a chair. He explained that the practice of Qigong was 5,000 years old. It came from China and included many aspects of traditional Chinese medicine (TCM). Qi means "vital energy." Gung means "effort, hard work or practice." Loosely interpreted, Qigong is a series of "exercises to collect vital energy."

One of the things that attracted me to Qigong was that it could be practiced standing, sitting, in a wheelchair, or in bed. One of the basic concepts of practicing Qigong is that you are not to use your muscles to perform the movements. The key is to let the Qi (energy) perform the postures and movements. If you use your muscles, you are not performing the postures correctly. I knew that I needed an exercise program that would accommodate my expected physical decline.

Douglas Chung prescribed several forms of Qigong Therapy including Motion Qigong (PQQD), Triple Means Standing Meditative Qigong (TSMQ), Qigong Walking and various yoga-like stretches. He also taught me how to breathe correctly. Proper breathing is a fundamental requirement for practicing Qigong. This was especially important to me since my lung capacity had decreased substantially since I stopped


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aerobic exercises. He also prescribed several extra practice items to help develop my strength and nervous system. These practices included foot clapping to improve circulation and nerve sensations, using the fingers to comb the hair and beating the "Heaven’s drum" to help awaken the central nervous system, and a warm-up exercise called "Lifting the Sky." I have since added other warm-up exercises to improve my qigong practice and further awaken the nerves and muscles. Douglas also asked me to keep a journal of my Qigong experience. Every day I send him a copy of the journal and he responds with explanation of experiences, support and additional practice postures.

During my first visit, Mr. Chung explained that the quantity of practice time leads to qualitative results (positive changes). He recommended that I practice three hours a day. I took this to heart and found that the more I practiced the better the results. Since mid-June, I have practiced Qigong three times a day (mornings, late afternoons and evenings). I average three hours a day of combined Qigong practice – over 4,000 hours of total practice time. I practice PQQD (Lift Qi Up and Push Qi Down) for 95 minutes every evening. PQQD is also called "generalist Qigong." It is good for general healing and maintaining your health. Included in this practice is 30 minutes of TSMQ (Triple-Means Standing Meditative Qigong). TSMQ is a technique to collect and store vital energy. In the mornings I practice Meridian Qigong for 95 minutes including 30 minutes of meditation. Meridian Qigong is a series of postures to open up your energy channels and improve the health of your vital organs. Most afternoons I meditate for 20-30 minutes to release my stress.

Increased Energy and Improved Health

I could see results after the first few weeks of practice. I felt better. I looked forward to the practice time. I could sense that my physical health was improving. Validation came when after three months of practicing Wisdom Qigong I had a blood test. My CPK count, which is an indicator of muscle wasting, had been reduced to 269. My previous CPK tests had ranged from 550 to 813. This is a fifty- percent reduction. The normal range for CPK is 30 to 235.

Since I began practicing, I have regained the feeling in my toes and feet. My energy and strength levels are better and more consistent. I find it somewhat easier to climb stairs and to get up from chairs. I am less fatigued. My mood is much better. I am calmer and less frustrated. Mentally, I am more alert and more focused. Prior to practicing Qigong, I was having difficulty sleeping. Now, my nights are much more restful. Exercises that were nearly impossible to do initially are now performed easily and enjoyably. My legs, feet, wrists, hands and arm strength has improved significantly. My jaw no longer locks up. My hips stopped popping out of joint. I haven’t choked on my phlegm in over two years. I no longer require any pain medication. My overall health has improved significantly. My immune system is


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stronger. I haven’t caught a cold or the flu in two years. Most importantly, my attitude has changed from one of a victim to a person in control of his life. I am now taking responsibility for my own health.

Another great benefit has been my newfound freedom from falling. My balance, flexibility and leg strength has improved significantly. I perform most of the Qigong postures standing with my eyes closed. I haven’t fallen in over six months. Previously, I was falling regularly – twenty-one times in less than three years. I was ready to retire from work because I was so concerned that I would break another bone, or worse.

Qigong Reactions

One of the results of practicing is what Douglas Chung calls the "Qigong Reaction." These reactions are indications that the body is healing. They are the freeing of trauma caused by injury and disease earlier in life. Some of these "reactions" initially appear to be a negative result of the practice. As I began to regain my feelings, I had muscle knotting and cramping in the toes, hands and shoulder blade. At times my temples throbbed. I experienced severe pain in the knees, elbows and ankles. If Douglas had not been there for me during this period, I probably would have quit practicing.

There has also been other "reactions" which are more pleasant. With most practices, I now experience heat (or cold) in the chest, abdomen and back. Often this heat (cold) remains with me for several hours. I have heat in the balls of my feet and, at times, in the toes. There is a sensation in the palms of my hands, like there are holes that allow air to pass through them. Heat has rushed up my backbone and shoulders or radiated out from my lower back filling up the abdomen and chest. Often, my body comes alive with electrical activity. Several times a week I feel totally "normal" and alive.

Recently, I have been observing my aura before, during and after practicing Qi Gong. During the practice, the width and brightness of the aura increases. The color also changes from gray, to green, then to a luminous white and occasionally gold. I have also observed the aura surrounding my wife and others, as well as around plants, flowers and trees. During my meditations, I often see colors including purple, violet and green.

The Secret of a Healthy Life

People have asked me what they need to do to gain the benefits of Qigong.


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First, and most important, is that you have to believe in and dedicate yourself to the healing process.Second, you have to have a caring, patient and available Qigong teacher.Third, you need the discipline to consistently practice every day.Fourth, a strong support group, including your significant other, is required.Fifth, you must be patient and remain positive.

Qigong is not a panacea or a quick fix.

It is a way to experience a healthy life.



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Educational Materials

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Educational Materials Order List

Listed below are Wisdom Qigong Educational Materials currently available through The Asian Center. If interested, please fill out the form and mail it to the address at the bottom of the page.

Quantity Sub-Total

______ Qigong Therapies: A Self Care Approach $29.95

______ Wisdom Qigong: Transformation Thru Meditative & Motion Qigong - 59 Min. $31.95

______ Wisdom Qigong Videotape - Includes lecture and practice - 80 Min. $25.00

______ PQQD (Pun-Qi-Quan-Ding) Demonstration Videotape $25.00

______ Meditative Qigong (For mind and body integration) Videotape $15.00

______ Combination PQQD/ Meditative Qigong Videotape $25.00

______ Group Qigong Practice include PQQD/Meditative Videotape $25.00

______ Tai Chi Workshop series by Gabriel Chin (5 Videotapes) $75.00

______ PQQD Wisdom Qigong Practice audio tape by Dr. Douglas Chung $10.00

______ PQQD Wisdom Qigong Paper by Dr. Douglas Chung $ 8.00

______ Qigong Sound Therapy for Human Services Paper by Dr. Douglas Chung $ 8.00

______ Qigong Water Therapy Paper by Dr. Douglas Chung $ 8.00

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Educational Materials

Subtotal $______

Michigan Resident (add 6% Sales Tax) $______

Mailing Costs: $0 to $45 $4.95

$46 to $69 $6.95

$70 to $105 $8.95

Greater than $106 $10.95 (and up)

(please contact the Asian Center for costs)

Total Order Amount $_________

Name:_______________________________________ Telephone:____________________

Address:__________________________________________________________________

E-mail address___________________________________ Fax:_______________________

Please make check payable to: The Asian CenterMail order with check to: 401 West Fulton, Suite 359C Grand Rapids, MI 49504 (616)771-6592


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Practice Tips

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Practicing Qigong - Tips

"Respecting the spirit and teaching of Qigong is important, but listening to your body is also important.

Most important, however, is aligning yourself with the intention of the Qigong movement or posture. This means that you need to find the "essence" of the move (what it was intended to achieve), and then hold that image in your mind and heart as you practice

it."

Francesco Garri Garripoli

General guidelines for practicing Qigong

1. Wear loose-fitting, comfortable clothing (preferably cotton) so as not to restrict physical movement or the flow of energy (Qi).

2. Do not eat anything for 30 minutes before or after the practice.

3. Find a quiet, comfortable place to practice where you will not be disturbed.

4. Breathe correctly. If you are not breathing easily into the Lower Dan Tien throughout the entire practice, than you are practicing incorrectly.

5. Keep the practice light and smooth. Move slowly and stay relaxed. Don't force the movements or stretches.

a. Allow the Qi, not your muscles, to guide your movements.

b. Don’t just go through the motions - keep focused on the practice and each

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Practice Tips

posture.

- Understand that each movement/posture is designed to increase the flow

of Qi, remove blockages, enhance the functions of the organs, and improve

the immune system.

c. If you have limited mobility, modify the movement/posture to ensure it is

comfortable. As you perform the modified movement, visualize yourself

performing the full movement/posture.

- This doesn't mean you will not receive the full benefit from the practice. What

is important is the visualization and harmony of the mind, body and spirit.

d. Use the 80% rule when stretching, pushing or performing repetitions.

- Don't push yourself to the maximum. Only stretch, push or perform to 80% of

your capability.

- When the body is loose and pliable, the stretches and postures will be easy

and comfortable.

- Healing Qigong should not be considered an exercise program. You should not

feel fatigued afterwards.

- Avoid injury by performing the postures easily and comfortably.

4. Always listen to your body - it is a great messenger

a. Never over-exert yourself - allow the progress to be natural and comfortable.


Practice Tips

b. It is not the number of repetitions that is important - it is the quality of the

practice (harmonizing your mind and body).

c. If you are tired or fatigued prior to the practice, rest before beginning. If you

feel tired during or afterwards, it is a good indicator that you weren’t performing

the postures properly and you didn't listen to your body.

5. Use visualizations to improve the benefits of the postures.

6. Relax, smile, and enjoy the experience.

7. Be thankful for the opportunity and end each posture with a positive affirmation.

a. Examples:

- I am stronger and healthier today.

- All twelve meridians are open wide and healthy Qi flows easily and

unrestricted through them.

8. Seal in (store) your Qi before finishing the practice. This is very important.

9. For beginners, the most important aspect of practicing Qigong is to "just do it."

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Qigong 101

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Qigong 101

A Beginner's Practice Routine

"Each experience (whether perceived bad or good) through which we pass happens for our own good. This is the correct attitude to adopt and we must be able to see it in that light"

Raymond Holliwell, Writer

What follows is a set of Qigong postures for those starting their Qigong practice.

Practice these postures daily for at least two weeks. Set a personal goal of one hundred days of continuous practice (one "gong").

Remember the 80% rule when practicing.

Keep the practice light and easy - do not force anything.

First practice the postures. Once comfortable with the postures, then begin to focus on the "intent" of the posture.

Lifting the Sky

1) Stand relaxed and upright with your feet shoulder-width apart. Allow your arms to hand straight down, with the palms at right angles to the forearm (facing down), and the fingers pointing towards each other, in front of you. Exhale.

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Qigong 101

2) Slowly raise your arms in a forward and upward arc so that the palms, still at right angles, now face skyward. Breathe in gently through the nose as you raise the arms. Follow the hands with your eyes and head.

3) When your hands are over your head, gently hold your breath as you push your hands gently skyward to straighten your back. As you push up, raise yourself up onto your toes.

4) Slowly lower your arms out to the side and down so that they return to your starting position. At the same time gently breathe out through your mouth. Lower your head simultaneously with your arms so that you end up looking forward. As you lower your arms, feel the energy flow down your entire body.

5) After completing the 10-20 reps, remain still for 30 seconds to one minute and just allow the energy to flow.

Intent: Open up the neck, shoulders and upper spine, as well as the Lungs, Stomach and Large Intestine Meridians.

Waist Twist

1) Stand up straight with your arms resting at your sides and your feet shoulder-width apart.

2) Begin to rotate the hips left allowing the arms to swing naturally following the rotation.

3) Once you have rotated as far as comfortable to the left allow the arms to continue to swing all the way around until the hands lightly strike both hips.

4) Now rotate the hips to the right allowing the arms to swing naturally all the way around the body until the hands lightly strike the hips again.

5) Perform 10 rotations in each direction.

6) When finished, rotate the hips back to the front.


Qigong 101

Intent: Open up the spine and central nervous system, as well as the Kidney Meridians.

Hip Twists (Hula)

1) Place your hands on your hips with your feet shoulder-width apart.

2) Rotate the hips in a circular motion from the left to the front, right and rear (like rotating a hula-hoop). It is important to not use the knees.

3) Perform ten rotations in each direction.

Intent: Open up the lower spine and hips, as well as the Kidney, Large Intestine, Small Intestine and Bladder Meridians.

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101-2

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Qigong 101 - Page 2

Carrying the Moon

1) Stand relaxed and upright with your feet fairly close together. Your hands should be at your sides.

2) Take a breath and bend your body forward (exhaling) so that your arms drop effortlessly in front of you and your fingers are slightly below knee level.

3) Keep both arms and legs straight. Tuck your head in so that your back forms a continuous, natural curve. Take another breath filling the abdomen.

4) Gently hold your breath. Gently guide the energy up your spine to the crown of the head. Gently exhale.

5) Straighten your body slowly, lifting your arms with your elbows straight, in a continuous arc (to the front and then above your head). As you begin to straighten, slowly and gently breathe in through your nose filling the Lower Dan Tien. Allow your eyes to follow your hands as they move upwards.

6) When the arms are straight out in front of you, face the palms outwards allowing the two palms to form a circle with the index fingers and thumbs almost touching. Focus on the circle (looking through it as if you are looking at the moon). Continue to slowly raise the palms above the head following the hands with the eyes.

7) When the hands are above the head, continue the body movement backwards so that your back bends in an arch with your hands forming the round shape of the moon above and slightly behind your head. Continue to look through the hands to the moon. Gently hold this pose and your breath for two to three seconds.

8) Straighten your body and push up with your arms (stretch).

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9) Slowly lower your arms down to your sides as you gently breath out through your mouth.

10) When your hands reach your sides, remain motionless for two to three seconds to enjoy the pleasant sensation of the energy flow

11) After completing the 10-20 reps, remain still for 30 seconds to one minute and just allow the energy to flow.

Intent: Open up the entire spine, neck and central nervous system, as well as the Lung and Heart Meridians.

Helpful hint: This should not be considered an exercise. Use the energy (Qi) to help raise and lower your arms.

Rule of thumb: However long it takes you to raise your arms above your head, it should take twice as long to lower the arms

Bow Down and Touch the Earth

1) Stand up straight with your hands at your sides with your feet shoulder width apart.

2) Lift palms up in front of you in an arc until they reach above your head (the eyes should follow the palms).

3) Stretch upward towards the sky.

4) Slowly begin to bend forward beginning at the neck, then the upper back, then the hips (rolling the back slowly downward) allowing the arms to follow the bend of the back without bending your knees.

5) Touch the floor in front of you with the fingers (or palms).

6) Raise your heels into the air slightly twice.

7) Remaining bent over, rotate the arms with the hips to the left side touching the


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floor with the hands. Raise your heels twice.

8) Rotate the arms with the hips all the way around to the right side touching the floor with the hands. Raise your heels twice.

9) Rotate the hips and hands around to the front and touch the floor again. Remaining bent over, circle the hands around to the heels and touch the back of the legs. Raise your heels twice.

10) Bring the hands around to the front again and begin to straighten the back while slowly raising the arms naturally out in front of you with the straightening of the back until your back is straight and arms overhead.

11) Allow the hands to fall slowly to your sides.

12) Perform 2 rotations.

Intent: Open up the entire spine and central nervous system, as well as the Kidneys, Gall Bladder and Liver Meridians.

Helpful Hint: If you cannot raise your heels, use your toes to grip the earth (or floor).

Stir the Water

1) Stand up straight with your hands at your sides with your feet shoulder width apart.

2) Lift up the right leg until the thigh is parallel with the floor.

3) Point the toe down and begin to slowly rotate the lower leg in a circle (like you were stirring the bath water). Keep you toe pointed downwards throughout the circle.

4) After ten complete circles, point the toe up and rotate the leg in the other direction ten times.


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5) Lower the right leg to the floor.

6) Perform the same movement with the left leg.

Intent: Improve your balance and leg strength, as well as stretch the ankle, foot and toes.

Helpful Hints: If you cannot keep your balance, place your hand on a wall or table. If ten circles are too many initially, reduce the number of circles to a comfortable amount.

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Introduction Home


101-3

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Qigong 101 - Page 3

Lift the Arms from the Water

1) Stand up straight with your feet shoulder-width apart. The arms should be beside the body, but slightly outward, so there is space between the arms and the body.

2) Turn the arms so the tops of the hands are facing forward.

3) Inhale as you begin to slowly lift your wrists up to your chest. The hands and fingers should hang loosely downward. Move the arms slowly as if you are moving them through water and the water is providing buoyancy.

4) Exhale as you push/extend your hands and fingers forward.

5) Once fully extended (do not lock the elbows), inhale and gently pull the hands back towards your chest.

6) As you exhale, gently push your hands downward to waist level, as if you were pressing down on the water.

7) Allow your hands to return to the starting position.

8) Perform ten to twenty repetitions without stopping.

Intent: Open up the shoulders, as well as the Lung and Heart Meridians.

Hold up the Sky


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1) Stand up straight with your hands at your sides and your feet shoulder-width apart.

2) Bring your hands together in front of you at the abdomen (naval level). Interlace your fingers and inhale as you slowly lift your hands (palms facing up) to chest level.

3) Exhale and flip the hands over – pushing them overhead (into the sky above). Your elbows should be straight, but not locked. At the same time lift your heels off of the floor.

4) Inhale and lower the heels to the floor.

5) Exhale as you bend from the waist to your left. Keep your hips over your feet – don’t shift to one side or the other. As you bend, keep your head and arms aligned.

6) Inhale and straighten up.

7) Exhales as you bend from the waist to your right. Keep your hips over your feet – don’t shift to one side or the other. As you bend, keep your head and arms aligned.

8) Inhale and straighten up.

9) As you exhale, unlace your fingers and slowly lower your hands in a descending arc to your sides.

10) Perform five to ten repetitions continuing to breathe slowly and deeply.

11) When finished, stand comfortably for 30 seconds to a minute and sense how relaxed

and open your body feels.

Intent: Open up the entire spine and central nervous system, as well as the Stomach and Spleen Meridians.

Helpful Hint: If you cannot raise your heels, use your toes to grip the earth (or floor).


101-3

Pass the Qi Ball

1) Stand up straight with your hands at your sides and your feet shoulder-width apart.

2) Shift your weight to your right foot and at the same time raise your left arm up in front of you - chest level – with your palm facing down. Raise your right arm up in front of you – abdomen level – with your palm facing up. (It should look like you are holding an imaginary beach ball)

3) Exhale as you allow your body to slowly circle to the right as far as comfortable possible.

4) Hold the position for a few seconds as you look backwards.

5) Inhales as you allow your body to move back to the front while at the same time gently rolling the Qi ball between your palms 180 degrees. The right palm should now be on top.

6) Shift your weight to your right food as you begin to exhale – allowing the body to slowly circle to the left as far as comfortable.

7) Hold the position for a few seconds as you look backwards.

8) Inhales as you allow your body to move back to the front while at the same time gently rolling the Qi ball between your palms 180 degrees. The left palm should now be on top.

9) Perform five to ten repetitions.

Intent: Open up the spine, shoulders and neck, as well as the Pericardium Meridians.

Go to Page 4


101-3


Introduction Home


101-4

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Qigong 101 - Page 4

The Plow

1) While lying on the floor raise the legs straight above the body.

2) Place your hands on your hips to hold the body upright.

3) Point the toes towards the sky. Breathe easily for about a minute.

4) Continuing from the previous posture bring the feet over the top of the head keeping them straight with the toes pointed down.

5) Allow the toes to touch the floor in front of your head (again keeping the legs straight).

6) Lower your hands to the floor along both of your sides with your with palms facing down (this helps maintain balance and gets the most out of the stretch).

7) Hold the position for two minutes as you breathe easily.

8) Continuing from the previous position, raise the legs straight above the body and place the hands on the hips again to hold the body upright.

9) Point the toes towards the sky. Breathe easily for about a minute.

10) Lower the legs slowly to the floor.

Intent: Open up the entire spine and neck, as well as the Kidney and Gall Bladder Meridians.


101-4

The Floor Stretch

1) Sit on the floor with the legs straight out at a 90-degree angle to each other.

2) While exhaling, gently bend the waist downward over the left leg while reaching for your toes.

3) Place your nose on or below the left knee. Breathe easily for a minute.

4) While inhaling, raise yourself back up to the sitting position.

5) Repeat the same posture, but this time over the right leg.

6) Then, in the same position, exhale as you bend forward as far as you comfortably can straight out in front of you.

7) With both hands reach out and grab the bottoms of your feet.

8) Breathe easily for one minute.

9) Inhale as you raise yourself up easily to the sitting position.

10) Perform three full repetitions.

Intent: Open up the neck and spine, as well as the Kidney Meridians.

Look Backwards

1) In the same sitting position with your legs straight out in front of you, raise the right knee up to your chest.

2) With the left hand reach around the knee twisting towards the right.


101-4

3) Twist the torso and look as far backwards as you comfortably can while reaching with the right hand as far around the back of the body as possible. Use the right hand to balance you, if needed.

4) Hold the posture for a minute while breathing easily.

5) Straighten back out and repeat the posture this time to the left.

6) Perform two full repetitions.

Intent: Open up the neck, shoulders and spine, as well as the Liver Meridians.

Circle the Moon

1) Lying on the floor, place your hands along your sides.

2) Raise the legs about eighteen inches off of the floor.

3) While keeping the legs straight and using the toes as your guide, slowly draw a circle in one direction (building up to one minute to draw the entire circle).

4) Now slowly draw the same circle going in the other direction.

5) Gently lower the legs back to the floor.

Intent: Strengthen the Stomach, Thigh and Back.

The Serpent – Stretch the Spine

1) Lying on your stomach with your palms down (like you will be doing


101-4

push-ups), use your arms to lift the body upwards.

2) Look upwards (the head facing towards the sky) while keeping your pelvic area on the floor.

3) Continue to easily stretch the neck upwards (as far back as you comfortably can) in an attempt to look straight upwards.

4) Open the mouth and stretch the tongue out.

5) Hold the posture for one minute. Breathe normally.

6) Lower yourself slowly to the floor.

7) Perform two full repetitions.

Intent: Open up the entire spine and neck, as well as the Kidney Meridians.

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Introduction Home


101-5

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Qigong 101 - Page 5

Allow the Qi to Flow

1) Roll over so you are lying on your back.

2) Close your eyes and breathe easily for two minutes as you focus on relaxing your entire body.

3) Sense the energy flowing from the top of the head to the bottoms of the feet and out to the fingertips.

Intent: Allow the Qi (energy) to flow through the Meridians (channels).

Still Qigong (Meditation)

1) Sit up with your back straight. Cross your legs comfortably in front of you. Interlace your fingers and allow them to rest on your lap.

2) Breathe comfortably into your abdomen throughout the entire practice.

3) Close your eyes and begin to calm your mind. If a thought enters in, release it lightly and refocus on your breathing.

4) Begin to count from one to one hundred with each breath (inhale and exhale) being one count.

5) If you lose count at any time, start over again at one.

6) After fifteen to thirty minutes, end the meditation with a positive


101-5

affirmation.

7) Sit there for one additional minute and enjoy the peace and relaxation.

8) Get up slowly.

Intent: Provide deep, healing rest for the muscles, joints and organs, as well as allowing the energy to flow through the opened Meridians.

Note: If sitting in a chair, slide forward keeping your spine straight so that your back isn’t touching the back of the chair.


Introduction Home


Pumping Qi

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Pumping Qi

"One's destination is never a place, but rather a new way of looking at things."

Henry Miller

1. Stand with the feet shoulder-width apart, the knees slightly bent. The feet should be exactly parallel. The back should be straight and the entire body as relaxed and comfortable as possible. The toes should grip the earth (floor). Imagine the heels are pressing into the ground. This will cause the arch of the foot to lift slightly helping to draw the Qi up from the earth into the legs.

2. While maintaining the posture, let the arms swing freely forward and backward in an easy, natural motion. Do not allow the body to sway as you perform this movement. Practice about 50 repetitions, gradually increasing the number of movements each day until you can comfortably perform the movement for five minutes.

3. As you reach the end of this portion of the practice, allow the swinging motion to become smaller and smaller until the arms are resting naturally at your sides. Release the toes so the feet can relax. Stand for a moment and experience the warmth (or tingling sensation) throughout various part of your body.

4. Bring your hands up until they form a rounded circle in front of your chest (as thought holding a giant Qi ball) with the elbows slightly lower than the wrists and the shoulders completely relaxed. While holding this position, become aware of (lightly focus on) your breath. If needed, count each breath cycle (inhale and exhale). This position stabilizes the Qi and prepares it for healing.

5. Hold an image in your mind of the recipient of the Qi (energy) and begin to release the Qi into them using a sending motion with the arms and hands (as if releasing a dove into the air). End the practice with a positive affirmation.

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Pumping Qi

Note: If your legs are tired, you can sit on a chair or bed while performing the second posture.


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Post-Practice

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Post-Practice Exercises

"You are not here merely to make a living.

You are here to enrich the world, and you impoverish

yourself if you forget the errand."

Woodrow Wilson

Postures, stretches and movements that you can use after your practice to help keep the Qi flowing, improve your health, stretch the muscles, and loosen the joints.

Note: In each of these exercises breathe normally and easily.

1. Improve the Lungs: Sitting on the front third of a chair raise the arms to the front of the chest with the palms facing out. Curl the fingers into a fist with the thumbs inside. Make certain the arms are touching. Follow the movement of the arms with your eyes. Raise the arms directly up in front of you until they are above the head. Allow the arms to spread out to the sides and back keeping the head facing upward. Pull the arms down and back using the back muscles to lock them in. Continue to face upwards. Hold the posture for a moment and then reverse the motion until the arms are back in front of you and you are facing forward. The breathing should be as follows – As you reach upwards breathe in and think "absorb the healing Qi into the body." As you raise your arms and bring them forward breathe out and think "release all sick Qi, negative energy and waste." [10 times]

2. Open the Spleen, Liver and Kidneys:

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Post-Practice

Standing with the feet shoulder width apart, raise the hands up in front of the chest with the left palm facing upward and the right hand facing downward. Keeping the palms about 3 or 4 inches apart rotate the hips and arms upwards and to the right. Have the hands end up above the shoulder (ear height). The palms should now be next to the ear with the right palm facing outward and the left palm facing the ear. Hold the posture for a moment while looking over the shoulder. Return to the start position. Repeat the posture, but this time to the left, first rotate the palms so that now the left palm is now facing down and the right palm is facing up. The breathing should be as follows – As you rotate to the side in and think "absorb the healing Qi into the body." As you lower your arms back to the front breathe out and think "release all sick Qi, negative energy and waste." [10 times]

3. Comb your Hair: Sit on the front third of the chair. Rub your palms together 18 times. Using your fingers as a comb, run your fingers through your hair from the front to the back of the head. [10 times]

4. Sound the Heavenly Drum: This massage will give you a blooming face and sparkling eyes. Cup your hands over the ears. Place your index fingers on your middle fingers. Using the middle fingers as a pivot point, flick your index fingers down on the back of you heard - gently hitting the two energy points (Yuzhen and Tianzhu). Focus on Qi flowing into the ears and every brain cell. Your ears should be firmly covered by your palms, and you will hear a sonorous "drommmmm....drommmmm" sound (Heaven’s Drums). [Perform 18 to 36 times]

5. Awaken the Mind: Place your palms over the ears and pull the palms away quickly (popping the ears). [10 times]

6. Skull Massage: Using the fingertips, gently tap the fingers all around the skull, face and throat.

7. Massage the Kidneys: While on the floor, sit upright on your calf muscles (your buttock sitting on your ankles). Rub the palms together 18 times. Bend forward as far as comfortable.


Post-Practice

Press the palms against the kidneys for several minutes visualizing healing Qi flowing into and through every cell in both kidneys. (If you have kidney stones, visualize the Qi breaking down and dissolving the stones) Now, verbalize an affirmation, e.g., "All anger and fear is expelled from both kidneys and the body NOW", and/or, "My kidneys are free of any sickness, disease, sick-Qi, negative energy, waste, toxins, and infections." (Note: Anger and fear are the primary causes of kidney related disorders) Rub the palms up and down 18 times over each kidney. Keeping your hands on the kidneys, raise yourself back up to a sitting position (on your calf muscles). At the same time look upwards towards the sky. Tell yourself that the kidneys are now healthy, strong and functioning normally. Practice this posture at least once a day.

8. Stretch the Body: While lying on the floor, stretch the arms above the head. Stretch the toes downward and upward holding each stretch for a few seconds. [10 times]

9. Circle the Moon: While lying on the floor raise the feet and legs off of the floor. Using the toes slowly draw a circle in one direction (building up to one minute to draw the entire circle). Now draw the same circle going in the other direction.

10. Foot Claps: While lying on the floor bend your knees so that the soles of the feet are touching together. Slowly clap the feet together. [36 to 100 times]

11. Strengthen the Abdominal Muscles: While lying on the floor bring the knees up to the chest in front of you. Breathing in stretch the legs out straight about one foot above the floor. Hold the posture for a few seconds. Bring the knees back up to the chest breathing out. [10 times]

12. The "Plow":Preparation for The Plow - While lying on the floor raise the legs straight above the body and use the hands to hold the body upright. Point the toes towards the sky. Breathe easily for about a minute.The Plow - Continuing with the previous posture bring the feet over the top of the head keeping them straight with the toes pointed. Allow the toes to touch the floor in front of your head (again keeping the legs straight). Hold the position for two minutes as you breathe easily.Ending The Plow - Continuing from the previous posture raise the legs straight above the body and use the hands to hold the body upright. Point the toes towards the sky. Breathe easily for about a minute. Slowly lower the legs back to the floor.

13. Stretch the Leg Muscles: While sitting on the floor with the legs straight at a 90-degree angle to each other bend the waist downward over the left leg.


Post-Practice

Place your nose on or below the left knee. Breathe easily for a minute. Raise yourself back up to the sitting position. Repeat the same posture, but this time over the right leg. Then, in the same position bend forward as far as you can. Reach out and grab the bottoms of your feet. Breathe easily for one minute. Raise yourself up easily to the sitting position.

14. Stretch the Back Muscles: In the same sitting position, but this time your legs are stretched out in front of you. Bend forward as far as you can. Reach out and grab the bottoms of your feet (or as far as comfortably possible). Breathe easily for one minute. Raise yourself up easily to the sitting position.

15. Open up the Liver: In the same sitting position, raise the right knee up into your chest. With the left hand reach around the knee twisting towards the right. Look as far back as you can while reaching with the right hand as far around the body as possible. Hold the posture for a minute while breathing easily. Straighten back out and repeat the posture this time to the left.

16. The Serpent: Lying on your stomach with your palms down (like you will be doing push ups), lift the body upwards with the head facing towards the sky. Keeping your pelvic area on the floor, stretch the head as far back as you can in an attempt to look straight upwards. Open the mouth and stretch the tongue out. Hold the posture for one minute. Lower yourself slowly to the floor. [Repeat three times]

17. Relax: Roll over so you are lying on your back. Breathe easily for two minutes as you relax your entire body. Sense the Qi flowing from the top of the head to eh bottoms of the feet and to the fingertips.

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Qi Talk #2

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Qi Talk - Page 2

Quality versus Quantity Practice

S: Is it more important to practice Qigong more often or to make certain that the practice is a quality one?

DC: Quantity comes first. Quantity (the amount of time and frequency of practice) leads to quality after a time. Keep practicing and the quality will come.

Surface Qi and Internal Organ Qi

S: What is the difference between PQQD and Meridian Qigong?

DC: PQQD facilitates you to gain and integrate external energies quickly into your body. These energies are located on the surface level of the body.

Meridian Qigong facilitates the opening up of the deeper internal organs' energies. You are using Qi to create activity instead of using the muscles. If you have meridians that have not opened yet, use the Twelve Forms Meridian Qigong to open them.

Improving the Meridian Qigong Practice

DC: When you practice Meridian Qigong, pay attention to your palms and finger tips. The purpose of using the postures is to make the Qi flow from the beginning of the meridian to the end. When standing, have all ten toes grip the ground – for the same reason.

When you practice PQQD and La Qi-Qwan Qi, do the same thing. When pushing and pulling pay attention to the fingertips. Grab and release the Qi. Grip the floor with your toes. Both actions will help open the channels.

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Qi Talk #2

When a meridian channel opens, analyze the posture and sensations you are experiencing. Remember how the channel was opened and attempt to repeat the process the next time you practice to assure all the channels eventually open. Be patient – the amount, quality and length of practice time, the location where you practice, and your current emotional state are all factors in increasing the quality of your Qi flow.

Use La Qi- Qwan Qi and palm flapping to facilitate, maintain and smooth out the opening of your channels.

Prior to beginning each posture, tap your fingers or run your palms along the meridian - about one-inch above the skin - from the entry to the exit point.

Using Your Mind to Guide Qi

S: Should I attempt to guide the energy during PQQD?

DC: Do not use the mind to guide or push energy. Use the body to condition the mind, body and spirit. Simply allow the Qigong form and posture to guide the energy flow. If the channel opens, it opens. Allow nature to take its own course.

Release your thoughts when you practice. If your mind wanders or your mind attaches itself to a thought, gently tell yourself to release the thought.

Improving Leg Strength

S: My legs are weak. I have difficulty standing or walking. Is there anything I can do to build up my leg strength?

DC: The primary ways to strengthen the legs are:

Increase the length of time you practice Triple Means Standing Meditative Qigong (TSMQ).Lower yourself down further on your knees during TSMQ.Practice "wall squatting."Practice feet La Qi – begin at 100 and increase the number.Practice Qigong walking.Soak your feet once a day in warm water. While soaking, send Qi down into the legs and feet.


Qi Talk #2

While walking, visualize energy is being pulled up through the heels into the legs. At the same time visualize Qi is being pulled down through the top of the head into the body. Push out waste energy through the balls of the feet.

With any of these, do not over exert yourself.


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Qi Talk #3

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Qi Talk - Page 3

Improving the TSMQ Practice

S: In TSMQ, you tell us to pull the energy into the body from the head, the feet and the palms. I do not feel anything when I practice. Am I doing something wrong?

DC: When you meditate become mindful of your breathing. Open up your senses. Sense the energy flow into and through your body.

Pull the Qi into the top of your head and guide it down to the Lower Dan Tian.Pull the Qi up through your feet and guide it into the Lower Dan Tian.Pull the Qi in through your palms into the Lower Dan Tian.

If the palms, feet and top of head are cool, it means that external Qi is being channeled into the body. If these areas are warm, it means that it is internal Qi that is being used.

Feeling Heat in the Lower Dan Tian

S: After I eat, my Lower Dan Tian becomes very warm. Is this okay?

DC: Yes, it means the digestive system is working well. It is very efficient. Your food is being transformed into energy. When this happens, gently guide the warmth up the back to the back of the head and then bring it around to the top and front. Then gently guide it back down the front to the Lower Dan Tian. Allow the energy to circle easily and comfortably around you – you have formed a "little universe."

Practicing Qigong with a Partner

S: Are there some Qigong forms that I can practice with my spouse?

DC: Yes, there are several different forms that are very powerful when practiced



Qi Talk #3

with a partner. When two energy systems (people) practice Qigong together they create more power than when just one individual practices. The energy systems theory states that rearranging the parts creates more than the total sum of its parts. Thus, 1+1 does not necessarily equal 2. Try these three forms and enjoy the sharing of each other’s Qi.

Rock back and forth on the floor.

With your partner facing you on the floor, hold each other’s hands and place the soles of your feet together. The Laogong and Bubbling Springs cavities should be touching. Gently pull your partner towards you and breathe in.Release your breath as your partner pulls you towards him/her.This movement will create a rocking motion.Practice this for at least five minutes.

Back-to-back meditation.

Both should sit on the floor in a meditative posture with their backs touching.Breathe in each other’s Qi through your backs. Pull the Qi up into the head as you breathe it in.Gently exhale allowing the Qi to flow down the front, through the Lower Dan Tian and back out through your back into the other person.Practice this for 15-20 minutes.This practice will help open up the back and Tu meridians.

Push and pull Qi into your partner.

Start by standing a little more than arm’s length apart facing each other.One person will be the receiver. This person should just relax, close the eyes and open up the senses.The other person performs La Qi-Qwan Qi (LQQQ) on the receiver. This person should slowly push Qi into and pull Qi out of the other person.The receiver should verbally respond as he/she senses the Qi.After five or ten minutes, the roles should be reversed with the receiver now performing the LQQQ.When you push in – add in the thought that you are pushing in therapeutic (healing) energy. Push the Qi into and also through the other person’s body. When you pull the Qi out, gently add the thought you are pulling out stagnant energy (Qi) from the other person’s body.When you finish, add the thought, "you are healed" or "it is healed."

The Best Time to Heal


Qi Talk #3

S: When is the best time for me to practice self-healing?

DC: After you have practiced PQQD or La Qi-Qwan Qi, your palms are full of energy and ready for healing yourself or others. Healing others expands your Qi frequency and energy wavelength. This happens because your Qi must adjust and adopt the other person’s energy frequency and wavelength.

Use your fingertips, your toes, and your palms. This also helps open up your channels (meridians). A Universal Law: "The more you give (energy) the more (energy) you receive."

Key point – do not use your own Qi to heal others. Gently and simply tune in to the Universal energy that surrounds you and channel that energy to the other person. Healing yourself is usually the easiest since you are already compatible with your own Qi.




Qi Talk #4

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Qi Talk - Page 4

Performing Self-Healing after an Injury

S: I just fell and broke my leg today. When can I start the process of self-healing?

DC: Do not practice Qigong or La Qi - Qwan Qi for 24 hours after experiencing a major injury. Apply ice instead. Qigong increases the flow of blood (circulation) which could cause more bleeding and swelling.

You can send healing Qi into the area by placing both palms on the injured area. Be still; allow the energy to flow gently into the injured area. Gently send a healing thought into the injury. Keep the thought light and natural. Don't try to impose your will on the injured area. Keep it simple and natural.

Becoming Mindful

DC: It is important that as you develop your Qi (energies) that you become more mindful. Effective Qigong is the integration of the mind, body and spirit into one energy system. There are four steps in developing your mindfulness.

Step 1: Gain control of your mind.Lengthen your attention span. While meditating or practicing PQQD - count to 200 without losing count (each inhale and exhale counts as one). If your mind wanders or you lose count, start over again. Once you gain control of your own mind, your body will follow.Develop discipline. The goal is to integrate the mind, body and spirit. Your "will" (thought) needs to become law to your body. You must be honest with yourself. If you are thinking about doing something, you must have the discipline to do it - and stick to it. If you mind, body and spirit are to ever integrate, you body must know your thoughts are sincere. In this way, if your mind thinks it, your body must honor your thoughts.



Qi Talk #4

Practice visualization. Close your eyes. Visualize the environment around you. Look at the room or office around you. Close the eyes and count the number of windows in the room. Recount the pictures hanging on the walls or decorations in the room. Attempt to be a detailed as possible in your recounting of the room. Open the eyes and take inventory. If you missed a lot, repeat the exercise.Step 2: Use your body to help master your mind.Practice Qigong breathing.Listen to your body - including your internal organs.Upgrade your energy through meditation and PQQD. Engage in internal and external energy exchanges.Step 3: Open up your spiritual side.Integrate Qigong into your belief system.See the "good of God" in everything. If you can see the good in any experience, you are seeing things clearly. If you can't, look again.Step 4: Synchronize and integrate all three steps above into your daily life.

When practicing self-healing, do not force it - do not be willful. Allow nature to take its own healing course. Be patient - the healing will happen when it happens.

Seeing Reality

S: I often end up living in the past - past fears, frustrations, resentments, etc. My life often appears to be an internal battle of wills. One side recognizes the problem as real and needing a solution while the other side recognizes this problem as an illusion only created by my thoughts.

DC: There are three different stages in the development of a Qigong consciousness.

The first stage sees the mountain (the reality) and wants to level it.The second stage sees the mountain as an illusion and attempts to avoid it. The third stage sees the mountain as a mountain again. Although the reality -the mountain along with the world is constantly changing - from moment to moment. Nothing is permanent. The person living in the environment of the mountain still needs to synchronize with the mountain (reality), appreciate it, and deal with it.




Qi Talk #4


Qi Talk #5

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Qi Talk - Page 5

Qigong Breathing

S: My mind wanders a lot during meditation. Should I use a mantra to still the thoughts?

DC: Not necessarily. First try using Lower Dan Tian breathing (Qigong Breathing) when meditating. When you inhale, allow the stomach to pop out. When you exhale, allow your stomach to be pulled in (contract).

There are different methods to help the practitioner to move into a Qigong State. One can count the breaths. Using a mantra is another. If you can concentrate and reach peace, you really do not have to count or do anything to occupy your mind to reach a Qigong State.

Let nature take its own course. Make this type of breathing a part of your daily life. It will facilitate your own Qi (energy) to flow all day long.

Only use a mantra or count your breath when you mind is unstable. If you get frustrated, however, and you cannot calm the mind, you should not practice Qigong at that moment. Consider it as a red light. Take a walk or do something else until your energies calm down.

Connecting with Spirit Energy

S: During my practice today I became an observer of the universe around me. I can now see the aura surrounding most everything now. Sometimes if the object is moving, I can only see the aura for a moment before the remaining traces of energy dissipate into the universe.

DC: Congratulations. You are moving into a higher level of Qigong. After looking inside at yourself, you are now able to look outside. You are connecting with spiritual energy and starting to be aware of "who you really are" and how you relate



Qi Talk #5

to the environment and the Ultimate. Your attitude has changed to be more and more positive. You are starting to see the "big picture" now. It is good and important that your mind and energy are no longer attached to your health issue. It is a great step in your personal development and energy transformation.

A bedtime Qigong Practice

S: Is it possible to gain the benefits of Qigong when sleeping?

DC: Yes, most certainly. After you get into bed, kick-start the Qi by flexing your arms, fingers, legs and toes. Mentally kick on the Qi. Pilot the Qi (energy) to all parts of the body. Start at the Upper Dan Tian and guide Qi all the way to the fingers and toes.

When you have finished guiding the Qi, tell yourself that while you are sleeping your Qi will continue to flow through the entire body (meridians, blood vessels, muscles, tissue and nerves) until you wake up in the morning. Your last thought should be an affirmation that when you wake in the morning you will feel energized, refreshed, healthy and strong.

Performing Arm La Qi

DC: Arm La Qi increases the level of your Qi. It is a Level II exercise. Use it as a transition exercise after you have practiced PQQD or Meridian Qigong. Practiced regularly, your energy will increase to a level that you can send Qi out and generate enough Qi to engage in other advanced training.

Stand with your feet shoulder width apart.Raise your hands out from your sides to a 45-degree angle.Palms should face down with fingers facing forward.Breathe normally - do not attempt to visualize anything.Shrug the shoulders up and squeeze the shoulder blades inward as you are pulling up.Pull and push the Qi through the arms instead of the palms.Release the Qi out of the palms.Start with 50 and gradually build up to 1,000 or more.

Do not over-do the number of squeezes initially. Take your time to allow your mind and body to go through an incremental transformation.


Qi Talk #5

The Best Time to Practice

S: Is there a best time to practice PQQD?

DC: It is more important to practice regularly than to practice at a specific time. Yet, between the hours of 11:00 PM and 1:00 AM is when Yin is being transformed into Yang. Your Yang energy is being revitalized at this time. During the transformation period you might experience a lot of energy flowing. If the energy running through your channels (meridians) reaches a blockage, the Qi will build up and generate a lot heat.

If this happens, allow the Qi to work on the blockage naturally. If it becomes uncomfortable and you experience some pain or soreness, or the blockage doesn't open up, use your fingers and lightly circle around the blocked area sending in Qi. Next, send a gentle, healing thought into the blocked area. Visualize the blockage being opened up. Release the blockage by piloting the Qi down and out through the balls of the feet. Observe and appreciate the healing process.

Cleansing your Anger

DC: Before you can be totally free, you must cleanse yourself of anger and resentment. There are six steps to this practice.

Step 1 - Don't try to repress the anger. Accept the anger as reality.Step 2 - Acknowledge the anger. Attempt to understand why it exists. Ex: Is it part of my family heritage? Is it loss of control?Step 3 - Forgive yourself, your spouse, your parents, your co-workers, whoever.Step 4 - Transform the anger's energy into something positive.Step 5 - Acknowledge your talents and capabilities that will allow you to overcome these limitations.Step 6 - Transform the negative energy to positive Qi. See your holistic (spiritual) self.

For a printable copy (MSWord Document), double-click on this -> Disc with Douglas Chung

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Qigong Meditation

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Qigong Meditation

Written by Master Wan Siu Jian

"Learning to love life is the basis of all meditation"

Quiet is the basis for all Qigong practice. Quiet water is crystal clear, quiet people have clarity of mind. In modern society, the seven conditions that cause disease are: Joy, Anger, Anxiety,

Excessive Pensiveness, Sadness, Fear, and Shock. Too much anger can cause loss of Yin energy, too much joy can cause loss of Yang energy. Anger makes Qi rise and affects the liver. Joy slows Qi down and affects the heart. Anxiety and Pensiveness knot Qi and affect the spleen. Sadness dissolves Qi and affects the lungs. Fear makes Qi descend and affects the kidney. Shock scatters Qi and affects the kidneys and heart.

If any of these conditions persist for a long time, it causes stagnation of Qi and blood, creating malfunction of the body and disease such as cancer, hypertension, heart disease, stroke, diabetes, and so on.

Taoist and Buddhist meditations are used to preserve one’s health through movements developed over the long history of Chinese Qigong. Taoist meditation is the practice of breath control to get more energy to flow through the Xiao Zhou Tian (the yin and yang meridians) and Da Zhou Tian meridians (the twelve organ meridians), eventually to keep healthy and to have a long life. The Buddhist meditation is the practice of mind control to brighten people’s lives and to gain wisdom. So the practice of Taoist and Buddhist meditation together will result in improved physical and mental health, gaining new wisdom, and breaking off greed and foolish expectations; and finally, liberating one’s life from upset and sorrow.

In meditation, controlling the breath, the mind and the position of the body is important. Controlling the breath, practicing breathing is the way to save energy,

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Qigong Meditation

which the ancients called "Tu Na". There are many types of controlled breathing practice: abdominal, counter abdominal, stop and close, and fetus breathing. In meditation practice, breathing will be slower, deeper, longer and more even; it seems to appear and disappear.

The highest level of breath control is fetus breathing, just like the baby in the mother’s belly. In old times, the Qigong Masters had these comments about breathing practice: "Breathing as a baby in mother’s belly, heart as sincere as a baby; the Yin and Yang are in balance; the heavens and earth are one. Breathing out gently, breathing in unbrokenly… by and by, energy manifestations will appear in the third eye (upper dantian). Fetus breathing restores to the original state – everything returns to the root, the universe." This is the ancient meditation procedure; the physical body is totally relaxed and peaceful, making the body and spirit completely harmonious.

Modern scientific researchers point out that breathing more deeply, slowly, more evenly and longer breaths can increase the oxygen intake of the body. In turn, the cells get enough oxygen and can improve the body’s metabolism, making the cells healthier. They found with x-ray machines that when doing meditation, the diaphragm and breathing system moves 3-4 times more than normal, thus improving lung function. Also, large blood vessels and heart have been moved more, thus enhancing heart function and helping prevent hardening of the arteries. The abdominal organs also were massaged internally, thus preventing problems of the stomach, intestines, liver and gall bladder.

The "Tao De Ching", authored by Lau Tze some 2,500 years ago, said, "make the mind as sincere as a baby". This means the practice of meditation can help us achieve the highest level of anything, such as kindness, unselfishness, equality, generosity, and spiritual attainment. It can help the bad Qi to exit the body and keep good health. It can also help the essence of energy (Qi) enter the body to build up the organs. Proper breathing helps a person to avoid diseases, vexation, anxiety and weakness. If the energy increases and the bad energy leaves the body, we can expect long life and total health.

Master Wan has studied and taught Qigong for 30 years in China and was a featured Master in the television documentary "Qigong - Ancient Chinese Healing for the 21st Century" airing on PBS. He operates the Red Cross International Traditional Chinese Medical Exchange Institute in Beijing.. Francesco and Daisy will be leading a study trip to learn from this wonderful teacher and his students in China this September.

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Qigong Meditation


Meditation Postures

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Meditation Postures

"Embrace the silence"

The first step in the practice of Qigong is to maintain a correct posture. It is important that the posture is natural and relaxed so as to allow for smooth breathing and to help lead the mind into a relaxed and quiet state. Each posture naturally has different physiological characteristics and therefore will have a different healing effect on the body according to the needs of the practitioner.

The most common postures are:

Normal Sitting: Sit upright on a chair, feet flat on the ground, legs slightly apart and torso at right angles to the thighs. Let the eyes and mouth rest gently closed with the tongue lightly placed on the upper palate. Assume a slight, unforced smile.

Cross-Legged: Sit upright on a hard bed or platform. Legs should be crossed naturally with the hands resting in front of the lower abdomen.

Half-Lotus: Sit upright on a firm bed or platform. The left foot rests on the right thigh. The right foot is under the left knee. Rest the hands on the knees.

Supine: Lie on one's back on a firm bed, with a low pillow. The upper body and legs should be straight. Arms should rest comfortably at one's sides.

Sideways Lying: Lie on one's side on a firm bed, with a low pillow. The upper body is straight and the legs are slightly bent. Rest the upper hand on the hip and lower hand, palm up, on the pillow.

Standing: Stand erect, feet parallel and apart at about shoulder width with toes pointing slightly inward. Bend knees slightly, hold in the chest and with the arms hanging comfortably at the sides, raise the forearms so that they are parallel to the floor in front of you about one foot apart. Palms can face down, up or towards each other. Keep the fingers separated and curved as if lightly holding a ball. Eyes and mouth are lightly closed with the tongue touching the upper palate. Place a natural slight smile on the face.

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Meditation Postures

Walking: Stand quietly for about two to three minutes. Take a pace forward with the left foot. The heel should touch first; the body and hands swaying to the right as you move forward. Breathe in through the nose and out through the mouth. When the weight is fully on the left foot, take a step forward with the right foot (body swaying to the left this time). The palms should be parallel to the floor with the fingers facing forward. The palms "collect Qi" as the arms swing forward and "release Qi" as they swing backwards.


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Clearing the Mind

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Clearing The Mind

"Have a mind that is open to everything and attached to nothing"

Entering a quiet state of mind.

Another basic skill used in mastering Qigong is how to concentrate and regulate one's mental activity so as to enter a quiet, meditative state. Much of the success of a Qigong practice depends on the level of peace and quietness one can attain. This entering a quiet state refers to a settled and peaceful state of mind that is free of thoughts. All awareness of external stimuli is there by reduced, even

to the point that the practitioner's sense of position and weight are lost, until one reaches a state where the person is conscious yet not conscious, aware yet not aware. In this way, the cerebral cortex enters a quiet state.

Most people find it difficult to enter into such a quiet place - being frequently disturbed by extraneous thoughts. With patience and perseverance peach of mind can gradually be attained.

There are five common methods used to help enter such a state.

Fixing the Mind: The mind concentrates on a point on the body, most commonly the "Dan Tian". When concentrating the practitioner must rid one's mind of all extraneous thoughts. Do not over-concentrate - instead remain relaxed and natural, keeping one's thoughts at the point, yet not stuck there.Following the Breath: Here one concentrates on the breath - essentially on the undulation of the abdominal area while breathing. Do not attempt to control the breath. Practice until a quiet state is reached where the breath and mind are united.Counting the Breath: One inhalation and one exhalation count as one breath. Silently count each breath until one can count to 200 without the mind wandering - your ears hear nothing, your eyes see nothing, and there are no extraneous thoughts.Silent Reciting: Words or phrases are recited in the mind. They should be simple so the practitioner can enter a quiet state. One can, for instance, recite the words "relax", "quiet", or "one." Others use a mantra, such as "OM." Any of these have proved to be of great help in calming the mind.

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Clearing the Mind

Listening to the Breath: Use your ears to actually listen to your respiration. It is best to reach the stage at which one cannot actually hear one's breathing, and so by attempting and concentrating to hear when one cannot, it aids the process of entering a quiet state.

To begin with, the practitioner may practice on "fixing the mind." Then, once the person is comfortable, gradually turn to "following the breath" and "listening to the breath." Or, one may choose to stay with "fixing the mind."


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TSMQ

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TSMQ

"Wisdom is avoiding all thoughts that can weaken you"

Triple-Means Standing Meditative Qigong (TSMQ) - This form is especially good for developing self-discipline aimed at promoting holistic health.

TSMQ is known as "still Qigong" because one stands in a meditative posture for 20-30 minutes. The practice starts with a simple movement where the person adjusts their posture to "kick-start" the Qi

flow within the body. Then the person stills the mind.

It is called Triple-Means because this posture pilots the incoming Qi (energies) into the lower Dan Tian (between the navel and the Mingmen) from three locations (mean positions) on the body. (1) Top of the crown (Heaven's Gate). (2) The two palms (Laogong cavities). (3) The soles (balls) of the feet (Yongquan cavities).

Begin by raising your arms outward from the sides to above the head and form praying palms. Slowly lower your arms down the front of the body with your middle fingers pointing up and the thumbs about one fist length from the body. Lower your hands to your navel. Gradually separate your palms, with fingertips slightly touching, as if holding a rice bowl next to the navel.

Slowly lower your body as far as you comfortably can without the knees extending over your toes. Keep your feet flat on the ground without exerting much force on either side of the soles. Keep the knees relaxed and slightly pointing inward. Raise the groin area (Huiyin). Keep your back vertical with the floor. You will feel like you are sitting down, yet not sitting. Relax your shoulders and drop your elbows while keeping your arms slightly outward from the sides.

Relax your wrists and cup your palms as thought you are holding a rice bowl over the navel. Visualize that there is another rice bowl inside your body just inside your

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navel. Suspend your head as if it is hanging from the ceiling.

Relax. Inhale. While inhaling, visualize and sense the Qi (energy) flowing into the body through the three mean positions (down through the top of the head, up through the soles of the feet, and in through the palms). Allow the Qi to flow into and fill the lower Dan Tian.

While exhaling, visualize and sense the old and sick internal Qi (energies) flow out through the same three mean positions (crown, palms and feet).

In the beginning until mental discipline (attention span) has been achieved, the person should mentally count to themselves. Every breath (inhale and exhale) is one count. Attempt to count to 200 without interruption. Any time a thought enters the mind and the count is lost, gently pull it back and start to count all over again beginning at one.

When the person counts to 200, the person may intuitively ask him/herself: (1) Who am I? (2) Where did I come from? (3) Why am I here? (4) What is my purpose in life? If there is a health concern, the person can ask, "What was the cause of my health issue (or disease)? What must I do to heal myself?" Or, simply continue to meditate (enjoying the silence) to increase the silent space (time) between each thought to promote your health, improve mental stability, and increase your potentialities.

When a person can count to 200 regularly without the mind wandering, he/she is ready to move on to a more advanced practice.


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QG Breathing

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Qigong Breathing

"One aims through practice to change from breathing in the chest to abdominal breathing, thus developing one's respiration from 'shallow and

restless' to 'deep and calming'."

Proper breathing is an important strategy and technique in the Qigong practice. It is also a technique that has to be practiced daily until it becomes natural (a way of life). Proper breathing can calm the mind, lower blood pressure, and provide other benefits to the mind and body. Mastering Qigong breathing is the key to improving and maintaining your health.

Through proper abdominal breathing, lung capacity can be improved promoting the circulation of oxygen in the blood, massaging the internal abdominal organs, and helping digestion and assimilation of food.

Qigong breathing in this section refers to the "mindful" gathering of the energy that surrounds you (Kun Yen Qi) and storing that energy within the abdomen (Lower Dan Tian). Breathing cleanses the body of old and sick energies and replaces them with positive, healing energy. This technique is used for energy cultivation (the building of energy within the body for self or external healing).

Qigong breathing is also used to open up the Heaven's Gate and the Third Eye.

Qigong Breathing

Preparation: Relax (whether sitting or standing) - take a deep breath, hold that breath for a few seconds, release the breath and mentally tell yourself to relax. Repeat this three or four times.

Inhaling: First and foremost, become mindfully aware of your breathing. Gently inhale (slowly and quietly) guiding your breath into the abdomen (Lower Dan Tian).

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Feel your abdomen expand as the Qi fills up your stomach. Visualize and feel Vital Energy (Kun Yen Qi) being transported into your body cleansing and healing it. If you have a health issue, visualize your breath transporting the energy (Qi) into your body - traveling to the targeted area. See the healing Qi replacing the sick cells, killing the virus, or repairing the injured bones or tissue.

Exhale: Gently exhale (slowly and quietly) using your abdominal muscles to guide the air out of your Lower Dan Tian. As you exhale, be mindful that you are ridding the body of old, negative and sick energy (Qi). If you have a particular disease, gently focus your mind on pushing out the sick energy. Use your mind and breath to transport it into the surrounding environment. Sometimes it is helpful to visualize the exhaled breath as a dark cloud.

As you exhale, sense tension, stress, fear, anxiety, frustration, anger, pain, sickness and disease leaving your mind and body.

Feel your mind become calm and your body more relaxed. Sense your spirit begin to soar as the Vital Energy expands outward from the Lower Dan Tian to fill the entire body. Understand that all 75 trillion cells are now energized and the entire body is being healed.

Continue breathing this way for twenty to thirty minutes.


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Healing Sounds

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Healing Sounds

Qigong sound therapy is another effective means to help improve specific health related issues.

The benefits of healing sounds.

Sound/vibration enters into the organs.Sound helps to move Qi throughout the body.

So, while the sounds physically vibrate the organs and cavities (cranial/nasal, abdominal, etc.), they also open and move Qi through the associated meridians and vessels - strengthening and regulating them. The sounds make our system more integrated and powerful. Approached and refined from a medical perspective, specific sounds can be added to Qigong to amplify and direct the movement of Qi.

The Qi that is developed and moved through the use of these sounds is precious. It is kept contained in the system by a quiet inward listening mind.

Instructions:

Take a deep abdominal breath and make the sound indicated in the table below while exhaling. Inhaling is entering, bring Qi into the organs and Dan Tian. It seals the apertures - closing in and guarding the Qi. Exhaling is exiting and opening the gates, flowing Qi throughout the body as you make the sound. Each sound may be repeated from one to three times.Practice these sounds daily for optimum results.These sounds can be practiced standing, walking, sitting or lying down depending upon your condition and needs.

Health Issue Sound

For balancing the entire body A E I O U

Opening up the 12 meridians YEEE YEEE

Continuing the opening process HONG HONG

For the lungs AH AH

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Healing Sounds

For the ears N N

For the sinuses and head HUM HUM

For the heart HA HA

For the nasal passages and sinuses MA MA

For the kidneys HENG HENG

For the jaw (migraine and tension headaches)

YA YI

For the liver SHHHH SHHHH

For the stomach (indigestion, heartburn, abnormal appetite, etc.)

HUH HUH

For the spleen MERRR MERRR

Explanation of the Sounds:

"AH": Lungs - Make it quietly with or without a tone. It helps the lung "take in the new and expel the old", as well as smoothing Qi in its meridian.

"HA": Heart - It is quiet and without tone. This sound regulates the yin and yang of the heart and clears heat. Its motion brings water energy up the ren meridian to balance the heart's fire and then expels heat out through the mouth with the exhale. It is useful to combine the "HA" with the sound "HENG" (kidneys), to balance these two important systems.

"HENG": Kidneys - This sound is short and sharp. It creates a strong downward movement of Qi, to fill the kidneys and lower Dan Tian, building the essences. Inhaling - sealing the body - forcefully say "HENG" - there should be a slight recoil at the end of the sound as the Qi enters the Dan Tian.

"HU" and "MER": Stomach and Spleen - These organs work together to transform food into acquired (post-natal) Qi and make it available to the other organs. The "HU" sound is toned or silent and involves a stretching open of the middle Dan Tian to absorb the Qi and then a downward motion to push the Qi into the stomach. The Spleen dislikes moisture, and the "MER" sound should be strong, deep and resonant (it almost sounds like a cow). The sound should shake the dampness from the spleen, and ascend and spread the Qi outward.


Healing Sounds

"SHHHH" (XU): Liver - This sound is fine, smooth and soft - lowering and clearing the heat. Liver Qi tends to rise, become stagnant and disrupt the body's free flow of Qi when it is unbalanced.

"YEEE": Opening up of the twelve meridians - Make a clear and long tone. The vibration should reach the head and toes, opening the spinal passages and entering the brain and kidneys.

"HONG": Continuing to open the meridians - Create a long, strong shaking and vibration through the entire body, opening and flowing all the meridians - connecting them to the earth's Qi. The sound is a low guttural rumbling creating a rotating and shaking around the vertical center-line of the torso, extending from the center to the extremities.



Wisdom Qigong

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Wisdom Qigong

"What we do today, right now, will have an accumulated effect on all of our tomorrows"

Alexandra Stoddard

Also known as Pun Qi Quan Ding (Lift Qi up and push Qi down) - it is considered a "generalist" Qigong. This exercise is especially good for maintaining and improving your mental, physical and spiritual health.

Warm-Up

Preparation

Energy Field Organization

Beginning Form

Session One - Lift Qi Up from the Front

Session Two - Lift Qi Up from the Sides

Session Three - Lift Qi Up from the Side-Front

Ending Form

Note: These are high level descriptions of the postures and movements. Actual posture descriptions (audio, video and written instructions) are available through Douglas Chung.

Warm-Up: (These are the minimum - see the "Warm-Up Postures" page for additional exercises to better facilitate the Qi flow)

1. Perform 10 to 20 "Lift the Sky".2. Perform 10 to 20 "Raise the Moon".3. Perform 100+ "Arm LaQi".

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Preparation:

1. Stand at attention with your feet close together and your hands hanging down naturally. Stretch your spine toward the top of the head (Baihui). Visualize that your head is touching the blue sky above. Tilt your jaw toward your neck and extend your tailbone towards the earth. Stretch your eyebrows towards both sides to relax your face. Visualize that your feet have stepped through the earth to the other side and they are touching the blue sky of China.

2. Relax your head, neck, shoulders, arms, elbows, wrists, hands, fingers, chest, abdomen, pelvic area, all of your internal organs (including the lungs, heart, liver, kidneys, spleen, pancreas, gall bladder, urinary bladder, stomach, the large and small intestines, colon and other organs), hips, thighs, knees, calves, ankles, feet and toes.

3. Place your tongue on your upper palette. Look forward and through any obstacles (building, trees, mountains, etc.) and look out to the edge of the horizon where the ground and sky meet. Focus your sight on one point and place your "energy-self" on the horizon. Gradually draw your eyesight (now with your "energy-self" and the universal Qi) back into your upper Dan-Tian (deep into the back of your head). Lift your lower eyelids to close your eyes gently. Be still and relaxed.

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Energy Field Organization:

[If this is a group exercise, the instructor will now organize the group’s energies into a collective energy field to maximize the benefits of the practice.]

1. Think of the great emptiness that surrounds you. Imagine that there is nothing in front of you, nothing is behind you, nothing is on your left, nothing is on your right, and nothing but blue sky is on top of you. Your feet have stepped through the earth to the blue sky of the other side of the earth where there is still nothingness.

2. Think of the energy field surrounding you. Think that each of us who collectively think and work together are filled with universal energy (Kun Yen Qi). Visualize that your energy has merged with the energy of the ten million other Qigong practitioners in the world. Relax and breathe in the Qi.

3. Think of the great emptiness that surrounds you. Merge your thoughts with the Kun Yen Qi. Think of the inside of your body and bring the Kun Yen Qi into your body. Feel the Qi entering your body in a downward spiral motion moving from the left, to the front, to the right and to the rear. Feel that the Kun Yen Qi has fully filled your body system as well as the entire energy field surrounding you.


Wisdom Qigong

4. Meditate on the following image:

a. I am a space giant standing on the top of the earth holding up the cosmos with my two hands.

b. I am a conduit, a way for Cosmic energy to flow through to the earth and for earth’s energy to rejoin the cosmos.

c. My body is relaxed and filled up with the intelligent Qi.d. I am tranquil and solemn. I am peaceful and respectful.e. My empty mind has transcended into the Great Void where my

mind merges with universal intelligence.f. Reflecting back upon my body, I am integrated, calm, relaxed,

peaceful and content.g. I am now ready to practice PQQD.

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Beginning Form:

1. Begin with your arms at your sides and your feet shoulder width apart.2. Rotate your wrists so that your palms facing down.3. Begin by raising your little fingers forward and upward. Form yin palms (palms

facing the earth) by your body’s sides with fingers pointed forward.4. Push your palms forward by 15 degrees with the thought of pushing

(releasing) waste energy out into the earth. Then pull your palms back towards your sides. Visualize that you are pulling (absorbing) the earth Qi back into the lower Dan-Tian. Repeat this movement three times.

5. Relax your wrists. Raise your hands forward and up visualizing that you are raising Qi from the earth. When your hands reach the waist level, turn your palms toward your navel (the lower Dan-Tian) and send the Qi into it with the thought of it traveling through the navel all the way to the Mingmen (the Gate of Life – the other side of the navel).

6. Turn your palms to face toward the earth (yin palms). Spread your arms slowly backwards to your sides. When you move your arms, visualize that your palms are touching the edge of the universe. Continue to the back curving the elbows naturally. Turn your palms toward the back and send the Qi through the Mingmen all the way to the navel.

7. Pull back slightly and lift your lower arms to your armpits. Turn your middle fingers toward the Dabao and send the Qi into the middle Dan-Tian. At the same time visualize that both of your middle fingers are touching inside your chest massaging the lungs and the heart.

8. Turn your palms upward and move your hands forward to shoulder height and width. Visualize your hands extending towards the edge of the universe. Turn your middle fingers backward so they face towards the Yintong – the spot


Wisdom Qigong

between the eyebrows (the upper Dan-Tian). Send the Qi into it. Sense the Qi moving through the skull to the back of the head (Yuzhen).

9. Spread your arms open horizontally, moving them shoulder high along the edge of the universe to your sides. With your little fingers leading, turn your palms to face the earth (yin palms). Continuously rotate the palms so they are facing upwards (yang palms). Scoop up the Qi and raise it above your head to form praying palms.

10. Raise the praying palms upward lightly without any movement of your feet. Visualize that the Qi is being poured into your body from the top of your head all the way down to your feet.

11. Lower the praying palms along the body mid-line to the chest at the Shenzhong. Visualize the Qi being pulled down into your body (through the eyes, nose, mouth, chin, and neck to the chest).

12. At this time you can go on to "Session One" or practice "Triple-means Standing Meditative Qigong" before proceeding on to "Session One."

Back to Top Go to Session 1 Qigong Practices Introduction Home





WQG1

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Wisdom Qigong SESSION 1

Session One: Lift the Qi up from the front.

1. Turn the praying palms forward at shoulder level. Push your palms forward. As your fingers reach the edge of the universe, turn the praying palms into yin palms by separating the little fingers first, then the fourth and middle fingers. Form a triangle

with your standing palms facing outward and forward. Finally, separate the index fingers and then the thumbs moving the arms outward to shoulder width with the palms facing forward (standing palms).

2. Open your Labor/Laogong cavities by popping open your palms to facilitate the energy flow.3. Initiating with your shoulder blades, inhale the Qi into your body by drawing back your

palms with your fingers grasping and dragging the Qi towards you. Exhale your Qi by pushing the palms forward to the edge of the universe (where your energy can mix with the Kun Yen Qi). End the posture with standing palms facing out in front of you. Repeat this movement three times (or more if you wish).

4. Open your arms horizontally by 15 degrees and exhale your Qi to the edge of the universe. Close your arms by 15 degrees and inhale the Qi into your body (visualizing the Kun Yen Qi filling your entire body). Repeat the movement three times (or more if you wish).

5. Slowly spread your arms open horizontally (shoulder high) with your palms moving along the edge of the cosmos to the sides at shoulder level with standing palms (palms facing out with fingers pointing upwards). Initiating with your shoulder blades, inhale the Qi into your body by drawing back your palms with your fingers dragging the Qi. Exhale the Qi by pushing your palms to the sides to the edge of the universe. Repeat the movement three times (or more if you wish).

6. With standing palms, raise your arms by 15 degrees as you exhale your Qi. Lower your arms by 15 degrees and inhale the Qi into your body visualizing the Kun Yen Qi filling your entire body. Repeat the movement three times (or more if you wish).

7. Relax your wrists and turn them into yang palms to embrace and lift the Qi upwards. Continue to lift the Qi upward above your head. Push the Qi downward into your Baihui by bending your fingers downward. Relax the shoulders to facilitate the Qi flow. Remain in the pushing state for one cycle of your breath (inhale and exhale). Lower your palms to continuously push the Qi downward into your body all the way to your feet. Guide the Qi downward along the body’s mid-line (palms are moving down the outside of your body while your thought moves the Qi down the inside). As you lower your palms, continuously push the Qi downward into your body guiding your palms down in front of the forehead, eyes, nose, mouth, neck, and chest to the navel.

8. Touch your middle fingers to your navel and send Qi into the lower Dan-Tian all the way through to the Mingmen.

9. Slide your middle fingers slowly along the waistline to the Mingmen continuously sending Qi into the lower Dan-Tian along the way.

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10. With your middle fingers, touch the Mingmen and push the Qi all the way through to the navel.

11. Guide the Qi downward with your middle fingers passing along the buttocks, along the back and outside of your legs, all the way to the heels. As you move the fingers downward, use your thought to guide the Qi inside the bone marrow of your legs.

12. Move your fingers from the back to the front along the outside edge of your feet. Place your palms on your insteps. Push your palms downward on your insteps and bend down slightly to push your waste Qi into the earth. Exhale your breath. Inhale the earth’s Qi upward into your body by arching your lower back and straightening your legs. Repeat this movement three times.

13. Remove your palms from your insteps. Reach around to the heels and with palms facing upward pick up the earth's Qi from the ground. Guide your fingers from the heels along the outside of your feet to the toes and then along the inside to the instep. Move your middle fingers upward along the inside of the legs with your thought guiding the earth Qi upward inside your bone marrow. Move the fingers up through the ankles, calves, knees, thighs and abdomen.

14. Touch your middle fingers to the navel to send Qi into the lower Dan-Tian with the thought that the Qi reaches all the way to the Mingmen.

15. Relax and return your hands to your sides and let them hang naturally.

Back to Top Session 2 Back to Wisdom Qigong Home


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Session Two: Lift the Qi up from the sides.

1. Initiating the movement at the shoulders, elevate your arms from your sides with Yin palms (palms facing downward) bringing them to the shoulder level.2. Initiating with your middle fingers, raise the fingers upwards. Open your

Labor/Laogong cavities by popping open your palms to facilitate the energy flow.3. Initiating at the shoulder blades, visualize reaching for the edge of the universe. Draw the

Qi from the edge of the universe into your body. Push your waste Qi out to the edge of the universe. When you pull in the Qi use the fingers to catch and drag the Qi. Visualize drawing in the Qi to the inside of your body. When you push out the Qi visualize dumping the waste energies into the universe. Then mix your own Qi with Cosmic energy for the next inhalation. Repeat the movement three times (or more if you wish).

4. Exhale and close your arms horizontally by 15 degrees. Inhale and open your arms by 15 degrees. When you open up yourself push out your frustrations and anxieties into the universe. As you close in, pull the Cosmic energy into the body. Repeat the movement three times (or more if you wish).

5. Close the arms horizontally to the front at shoulder height and width. Visualize your palms extending to the edge of the universe.

6. Initiating with your shoulder blades, draw the Qi from the universe into your body. Push your waste Qi out to the edge of the universe. Push out and pull in the Qi three times (or more if you wish).

7. Exhale and raise your arms vertically 15 degrees. Inhale and lower your arms 15 degrees. As you raise your arms visualize your frustrations, fears and anxieties being pushed out to the universe. As you lower your arms draw the healing Qi into your body. Repeat the movement three times (or more if you wish).

8. Relax your wrists, turn your palms upwards and pick up the Qi. Visualize raising the Qi along the edge of the universe until it is above your head. Turn the palms downward and push the Qi into the top of the head (Baihui) for the length of one inhalation and exhalation. Relax your shoulders to facilitate the Qi flowing into your whole body.

9. Lower your palms to guide the Qi downward. Continue to lower the palms down to your forehead and touch the Yintong (the point between your eyebrows) with your middle fingers. Visualize Qi being sent into the Yintong all the way through to the Yuzhen (back of the head).

10. Slowly slide your middle fingers around your head to the Yuzhen visualizing the Qi being sent inside your head. Lightly push the Yuzhen to send the Qi to the Yintong. Visualize every cell within your brain being filled with universal intelligence.

11. Continue to guide the Qi down your vertebrae with your middle fingers. Push the third thoracic vertebra to store the Qi.

12. Wrap your arms around your shoulders and reach up your back to your shoulders. Reach


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towards the base of your neck and pick up the deposited Qi. With your palms facing the spine, lightly press the middle fingers into your backbone. Guide the Qi downward to the Mingmen inserting Qi into the backbone along the way.

13. Use your middle fingers to send Qi into the Mingmen visualizing it traveling all the way through the lower Dan-Tian to the navel.

14. Slowly slide both middle fingers around the belt-line to your navel visualizing along the way that you are filling the lower Dan-Tian with healing Qi.

15. Lightly push the navel with both middle fingers to send the Qi into the lower Dan-Tian visualizing the Qi being sent all the way to the Mingmen.

16. Guide the Qi downward along the inside of your legs (foot san-Yin channels) to your insteps by placing your palms on the inside of your legs and piloting the Qi downward with your middle fingers. Visualize you are pushing your waste Qi into the earth. The middle fingers travel down the inside of your legs while your mind pilots the Qi down inside your bone marrow.

17. Place your palms on your insteps. Bend down and forward to shift your body weight to both palms. Exhale your breath while pushing the palms downward on the insteps and visualize pushing your waste Qi into the earth. Inhale the earth’s healing Qi and pull it upward into the body by arching your lower back to shift your weight to the back of both feet and straighten your legs. Repeat the movement three times.

18. Relax your palms, circle the fingers (palms up) at the edge of your feet from the inside to the outside to the heels picking up the earth’s Qi along the way. Visualize holding a Qi ball in your palms as you move your middle fingers upwards along the outside and backside of the legs. Visualize the earth’s Qi traveling up through your bone marrow.

19. Touch your middle fingers to your Mingmen to send the Qi into your lower Dan-Tian with the thought that the Qi has reached the navel.

20. Slowly slide both middle fingers along the belt-line to your navel visualizing along the way that you are filling the lower Dan-Tian with healing Qi.

21. With both middle fingers lightly push your navel. Visualize Qi being sent all the way through to the Mingmen.

22. Relax and return your hands to your sides and let them hang down naturally.

Back to Top Session 3 Back to Wisdom Qigong Home


WQG3

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Session Three: Lift the Qi up from the side-front.

1. Visualize your hands extending into the earth and picking up a Qi ball. Lift your hands and arms upward at a 45-degree angle in front of your body. Visualize another two arms lifting an identical Qi ball from behind you. Lift the Qi up along the edge of the

universe.2. When the Qi has been lifted above your head, turn your palms downward and push the Qi

into the top of your head (Baihui) for the length of one inhalation and exhalation. Relax your shoulders to facilitate the Qi flow into your whole body. Lower your palms to guide the Qi downward beside your ears. Continue to lower your palms to the collarbone. Rotate the palms to face forward.

3. Push your right palm forward reaching toward the edge of the universe. Before your arm is straight, relax your wrist, and initiating with the little finger turn your palm toward the left to grab the Qi from the edge of the universe. Move your palm slowly (shoulder high) to the left. When your waist and right arm turn to the left 90 degrees, use your thumb to press the middle part of your middle finger (Chung-Kuio). Continue to turn to the left about 180 degrees. Press the middle finger to the top left shoulder. Slide your right middle finger forward to the Qihu with the thumb pressing the Chung-Kuio. Press the middle finger to the Qihu (collarbone above the left nipple). Send the Qi into it. Turn your waist back forward, keeping the fingers on the Qihu.

4. Push your left palm forward reaching towards the edge of the universe. Before your arm is straight, relax your wrist, and initiating with the little finger turn your palm toward the right to grab the Qi from the edge of the universe. Move your palm slowly to the right. When your waist and left arm turn to the right 90 degrees, use your thumb to press the middle part of your middle finger (Chung-Kuio). Continue to turn to the right about 180 degrees. Press the middle finger to the top right shoulder. Slide your left middle finger forward to the Qihu with the thumb pressing the Chung-Kuio. Press the middle finger to the Qihu (collarbone above the right nipple). Send the Qi into it. Turn your waist back forward, keeping the fingers on the Qihu.

5. With your elbows extended out from your body at a 45-degree angle, gently press the Qihu with both middle fingers while inhaling the Cosmic Qi into it. Release your middle fingers to exhale the Qi. Inhale and exhale for three times (or more if your wish).

6. Push your crossed palms forward. Turn your palms into lotus hands and then into praying palms in front of your chest (at the Shenzhong).

7. Use both middle fingers in praying palms to make a circle in order to stir the Qi around you and calm yourself down.

8. The information system of your energy system at this moment is very strong. You can take this moment to make an important affirmation. The affirmation must be a positive statement in the present tense and first person. Examples: "I am healed." "I am integrated


WQG3

now." Do not think negative thoughts since your body may process and execute the negative information.

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Ending Form:

1. Lift the praying palms upward through the mid-line to the top of your head. Raise them up further until your arms are extended straight above your head. Extend the palms up slightly further visualizing them penetrating the edge of the universe.

2. Separate your palms by starting with your little fingers, fourth, middle, index fingers and the thumbs with the palms facing forward. Lower your arms to your sides at shoulder level with your palms facing forward. Rotate your palms to face upward. Continuously slide your arms forward along the edge of the universe to shoulder height and width. Visualize your palms grabbing Qi from the universe. Send the Qi into the upper Dan-Tian by pointing your middle fingers towards your forehead (Yintong).

3. Lower your elbows and draw your palms along with the Cosmic Qi to the armpits. Point both of your middle fingers to the Dabao and send Qi into the middle Dan-Tian. Visualize the two middle fingers touching in the middle of the chest and massaging the lungs and heart.

4. With your palms facing out, extend your arms to the back and spread your arms to your sides. Invert your palms so they are now facing forward and continue to move the hands to the front along the edge of the universe scooping the Qi along the way. When you reach the front, your palms should be facing towards your lower Dan-Tian. Embrace the Qi and began to condense it by pushing the Qi through the navel into the lower Dan-Tian. Place your palms on your navel (males with the left palm on the inside and females with the right palm on the inside).

5. Be still and breathe the Qi into the body. Infuse the Cosmic Qi into your lower Dan-Tian. Rotate the hands clockwise around the lower Dan-Tian for nine times. Reverse the direction for another nine circles visualizing the Qi being sealed inside.

6. Finally tell yourself, "I am done."7. Relax and lower your arms to your sides. Slowly open your eyes halfway then close them

again. Gently open your eyes again. Walk around the room for a few moments.

Back to Top Back to Wisdom Qigong Home


Warm-Up Postures

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Warm-Up Exercises

"The purpose of the journey is the journey itself, not the results"

Postures and movements that you can use prior to beginning Qigong to help get the most out of your practice.

Note: In each of these exercises breathe normally and easily.

1. Lifting the Sky: [Follow hyperlink for more detailed instructions] Stand up straight with your feet shoulder-width apart. Lift palms up in front above the head following the palms with your eyes. Keep your arms straight. Stretch the palms towards the sky and allow the arms to slowly fall to your sides. [10 times]

2. Carrying the Moon: [Follow hyperlink for more detailed instructions] Stand up straight with your feet shoulder-width apart. With the palms in front of you and arms outstretched in a downward direction release your breath as you bend your waist allowing your arms to fall naturally towards the floor in front of you. Now, begin to raise your body upwards. Keep your arms straightened with the palms facing outward as you move them upward. When the arms are straight out in front of you, face the palms outwards allowing the two palms to form a circle with the index fingers and thumbs almost touching. Focus on the circle and continue to raise the palms above the head following the hands with your eyes. As the arms reach as far back as they easily can continue to rotate backwards using the back. Once you have reached as far back as you easily can, pause for a moment and continue to stare through the palms. Straighten up and allow the arms to slowly fall down to the sides. [10 times]

3. Shoulder Shrugs: Stand up straight with your feet shoulder-width apart. With your arms at your sides - raise them outward to a 45 degree angle from your sides. Raise your shoulders upward and allow them to fall back down. [50-100 times]

4. Bow down and touch the Earth:

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Warm-Up Postures

- Stand up straight with your legs shoulder-width apart. Allow your hands to hand naturally at your sides.

- Lift palms up in front of you in an arc until they reach the sky (allow your eyes to follow the palms). Stretch towards the sky.

- Begin to bend at the neck, then back, then hips (rolling the back downward) allowing the arms to follow the bend of the back without bending your knees.

- Touch the floor in front of you with the hands (or palms). Raise your heels into the air slightly twice.

- Remaining bent over, rotate the arms with the hips to the left side touching the floor with the hands. Raise your heels twice.

- Rotate the arms with the hips all the way to the right side touching the floor with the hands. Raise your heels twice.

- Rotate the hips and hands around to the front and touch the floor again.

- Circle the hands around to the heels and touch the floor behind the heels. Raise your heels twice.

- Bring the hands around to the front again and begin to straighten the back raising the arms naturally out in front of you with the straightening of the back until your back is straight and arms overhead.

- Allow the hands to fall slowly to your sides. [2 times]

5. Floppy Armed Waist Twists: Stand up straight with your feet shoulder-width apart. Allow the arms to rest at your sides. Begin to rotate the hips left allow the arms to follow the rotation. Once you have rotated as far as you can to the left allow the arms to continue to swing all the way around until the hands lightly strike both hips. Now rotate the hips to the right allowing the arms to swing naturally all the way around the body until the hands lightly strike the hips again. [10 rotations in each direction]

6. Waist Stretches: Stand up straight with your feet shoulder-width apart. Raise the arms up in front of you with the palms facing outward. Stretch the arms high above the head. Inter-lace your fingers with the palms facing up. Begin to bend left at the waist allowing the arms to follow the bending motion remaining straight above the head. Bend over as far as comfortably possible. Straighten the body and then repeat the same motion to the right side. [10


Warm-Up Postures

bends in each direction] When finished, allow the arms to gradually drop to your sides.

7. Waist Rotations: Stand up straight with your feet shoulder-width apart. Place both hands on your hips. Bend to the left as far as you comfortably can. Rotate the body forward and around to the right side. Lift the body upright. Repeat the movement in the other direction. [10 times in each direction]

8. Hip Twists (Hula): Stand up straight with your feet shoulder-width apart. Place your hands on your hips. Rotate the hips in a circular motion from the left to the front, right and rear (like rotating a hula-hoop). Repeat in the other direction. [10 times in each direction] Note: It is important to not lead with your knees.

9. Along with several visualizations where you gather Qi from around you and move Qi into and through your body, or emit Qi into the world, the following lighter movements are practiced.

Move the eyes from the far left to the far right several times.Rotate eyes clockwise from the left, to the top left, to the top, to the top right, to the right, etc. all the way around to the bottom left. Reverse the movement back to the starting position.Roll the neck in a clockwise circle. Reverse the direction. [5 times in each direction]Roll your shoulders forward, up and back. Roll your shoulders back, up and forward. [5 times in each direction]Push Qi into the earth by raising the arms and shoulders and slowly push the palms (facing the floor) downward.

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Qigong Practices Introduction Home


Lifting Sky

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Lifting the Sky

"It is not death that a man should fear,

but he should fear never beginning to live."

Marcus Aurelius

Preparation:

1. Induces energy flow inside of the body.

2. Important - Breathe gently and be relaxed - do not force the movements. Keep your mind free of distracting thoughts. Forceful breathing constricts the flow of cosmic energy.

3. Practice outdoors whenever possible to gain the full benefit of earth and Heaven's energies (Qi).

4. Wear something loose and comfortable so as not to hinder Qi and blood circulation.

5. Practice 10-20 repetitions.

Posture:

1. Stand relaxed and upright with your feet fairly close together. Allow your arms to hand straight down, with the palms at right angles to the forearm (facing down), and the fingers pointing towards each other, in front of you. Exhale.

2. Slowly raise your arms in a forward and upward arc so that the palms, still at right angles, now face skyward. Breathe in gently through the nose as you raise the arms. Follow the hands with your eyes and head.

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Lifting Sky

3. When you hands are above your head, gently hold your breath as you push (extend) your palms skyward, feel your back straighten. As you push up, raise yourself up onto your toes.

4. Lower your arms out to the side and down so that they return to your starting position. At the same time gently breathe out through your mouth. Lower your head simultaneously with your arms so that you end up looking forward. As you lower your arms, feel the energy flow down your entire body.

After completing the 10-20 reps, remain still for 30 seconds to one minute and just allow the Qi to flow.

The Art of Chi Kung - Making the Most of Your Vital Energy Wong Kiew Kit

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Raising Moon

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Carrying the Moon

"You don't get to choose how you are going to die - or when.

You can only decide how you are going to live."

Joan Baez

Preparation:

1. Induces energy flow inside of the body.

2. Important - Breathe gently into the Lower Dan Tien and be relaxed - do not force the movements. Keep your mind free of distracting thoughts. Forceful breathing constricts the flow of cosmic energy. During the entire practice, keep the tongue pressed gently against the back of your top front teeth.

3. Practice outdoors whenever possible to gain the full benefit of earth and Heaven's energies (Qi).

4. Wear something loose and comfortable so as not to hinder Qi and blood circulation.

5. Practice 10-20 repetitions.

Posture:

1. Stand relaxed and upright with your feet shoulder-width apart. Your hands should hang naturally at your sides.

2. Take a breath and bend your body forward (exhaling) so that your arms drop effortlessly in front of you and your fingers are slightly below knee level.

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Raising Moon

3. Keep both arms and legs straight. Tuck your head in so that your back forms a continuous, natural curve. Take another breath filling the Lower Dan Tien.

4. Gently hold your breath. Gently guide the Qi from your Huiyin (anus area) up your spine to the crown of the head (Baihui). Gently exhale.

5. Straighten your body slowly, lifting your arms with your elbows straight, in a continuous arc (to the front and then above your head). As you begin to straighten, slowly and gently breathe in through your nose filling the Lower Dan Tien. Allow your eyes to follow your hands as they move upwards.

6. When the arms are straight out in front of you, face the palms outwards allowing the two palms to form a circle with the index fingers and thumbs almost touching. Focus on the circle (looking through it as if you are looking at the moon). Continue to raise the palms slowly above the head following the hands with the eyes.

7. When the hands are above the head, continue the body movement backwards so that your back bends in an arch with your hands forming the round shape of the moon above and slightly behind your head. Continue to look through the hands to the moon. Gently hold this pose and your breath for two to three seconds.

8. Straighten your body and push up with your arms (stretch). Lower your arms down slowly to your sides as you gently breath out through your mouth.

Helpful hint: This should not be considered an exercise. Use the Qi that surrounds you to help raise and lower your arms. Rule of thumb: However long it takes you to raise your arms above your head, it should take twice as long to lower the arms.

9. Gently visualize Qi flowing from your head down through your entire body like a waterfall - flowing out to your hands and feet. Take a moment to feel (sense) the pleasant, tingling sensations as it flows down inside your body. Gently visualize this waterfall of vital, healing energy cleansing your body of waste and negative energies (emotions, sickness, toxins, etc.).

10. Gently push the negative energies into the ground through the soles of your feet (Yongquan cavities). At the same time let the vital, healing energies nourish every cell in your body - making them healthy, youthful and functioning normally.

11. When your hands reach your sides, remain motionless for two to three seconds to enjoy the pleasant sensation of the energy flow.


Raising Moon

After completing the 10-20 reps, remain still for 30 seconds to one minute and just allow the Qi to flow.


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Induced Qi Flow

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Induced Qi Flow

"You will find as you look back upon your life that the moments when you

have really lived are those when you have done things in a spirit of love."

Henry Drummond

This exercise is designed as preventive medicine and for curing illness. If it is practiced consistently, it will prevent degenerative diseases, or start to cure them if you are already a sufferer.

Three important points:

Your body might move involuntarily once you vital energy begins to flow.Should you start to move vigorously, gently tell yourself to slow down. Never panic. Always remain relaxed and calm.Where loose clothing. Ensure that the space have chosen is safe for performing the exercise.

Preparation:

Stand relaxed and upright. Place your middle finger (left for men and right for women) on your navel and gently press about ten times. Then drop your finger to your side.Use your middle finger (right for men and left for women) to gently massage the Baihui vital point, at the crown of your head, about five times. Then drop the finger to your side.Perform Lifting the Sky about 15-20 times. Each time you complete the sequence, pause for one to two seconds to feel the Qi flowing down your body.Perform Carrying the Moon about 15-20 times. Pause at the end of each sequence for one to two seconds to feel the Qi flowing down your body.

Practice:

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Induced Qi Flow

Stand relaxed with your eyes gently closed. If you are already swaying or moving, proceed to the next step. If not, visualize a cascade of vital energy flowing down from your from head through the entire body. Enjoy the pleasant, tingling sensation.If you start to sway or move, follow the movements gently; do not go against them, because the Qi flowing inside your body induces them. After some time, the movements will become involuntary. Sometimes you may move from your position. You will find this experience very relaxing and enjoyable. Your eyes should be gently closed throughout this portion of the exercise. Later, when you are more proficient in this exercise, you may open your eyes.If you find yourself moving more vigorously, just tell yourself to slow down. If you feel a sudden surge of movement, do not worry. Remain calm, tell yourself to slow down, and you will do so. It is that simple. This exercise, incidentally, also illustrates that you can exercise mind over matter.After about ten minutes of induced Qi flow movements, or at any time when you want to stop, just tell your movements to stop. It is important that you do not stop abruptly. Let your movements come to a graceful end.Remain still for a minute or two, with your eyes closed. The rub your palms together nine times to warm them. Place the palms on your eyes and then open the eyes slowly. Massage your face gently. Then walk about briskly for about thirty steps.


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Wall Squatting

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Wall Squatting Luke Chan

The Qigong Wall Squatting Method is an excellent practice that will improve your overall health.

Tips for Beginners:

Place your toes about six inches out from the wall to prevent falling. If needed, you can hold on to a doorknob or pole. Keep in mind that you must face a smooth wall (or door) to do the squats because the wall keeps your knees in alignment with your toes to prevent knee injuries. If needed in the beginning, place an old book underneath your heels. Each day tear our ten pages from the book until you can squat all the way down without a book. A caution with this technique - if you do not tear out the pages every day the book will become a "crutch." Do not strain yourself or overdue. Allow the Qi (energy) to lift and hold your body.If you cannot go down all the way (thighs and calf muscles touching), stop when you thighs are at a 90 degree angle to the floor. These are called half-squats. Most (about 75%) of the benefits can be achieved by performing half-squats.

Warning:

To prevent knee injuries, it is very important to keep your knees inside of your toes. If you looked down at any point in the practice you should always be able to see your toes (they are not blocked by the knees).Make sure you do wall squats in a gradual progression. For example, you can begin with five squats a day and increase the number of squats every few days until your knees and stamina allow you to do 100 squats each day.

Preparation:

Prepare yourself mentally. Take a few abdominal breaths to calm yourself and relax. Lightly think about the purpose of the practice (healing the kidneys, lungs or heart, improve your energy, or just to improve your over-all health).

Downward Movement:

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Wall Squatting

Place your nose, forehead and feet close to the wall. Take a deep breath and relax your entire body.Loosen up your shoulders and align them towards the wall. Slow begin to squat down rounding your buttock with the tailbone tucking inward.Pay attention to your lower back and arch forward and curl up like a cat. Make sure your knees do not pass over your toes.Continue to lower your body in a conscious and controlled manner. Make sure your downward speed is constant and even.Squat all the way down until you can go no further.

Upward Movement:

Concentrate on the top of your head using the Qi to help you to move upward. Lift your body slowly and gradually upwards keeping your knees behind your toes and your nose and forehead touching the wall.Note: If you concentrate on your feet and thighs, you will experience a lot of muscle tension. You will find yourself moving upwards too quickly to avoid the stress. Lift your body slowly and continuously up to the midway point. Without pausing continue to lift to the upper standing position by focusing on the lower back (the Mingmen area), so that the spine will spring your body upwards effortlessly like an arrow being released from a body in slow motion.

Repeat the cycle (Up to 100 times without stopping)

Check to Insure You Are Doing the Squats Correctly:

If you can very slowly and smoothly go down and raise yourself up without stopping at any point in the cycle (including at the top and the bottom), you are most likely doing the squats correctly. Watch to insure you do not take a rest between squats. If you do, your Qi has not sufficiently developed yet.Once you can perform the squats very slowly, sufficient Qi will be reaching every vertebra. At this time you can speed up the cycle since you are using Qi instead of muscles to perform the practice. The Qi becomes a lubricant protecting every joint in your body. The Qi will heal your joints (knees, back, feet, etc.) instead of hurting them.

Luke Chan, along with his brother Frank, founded Chilel Qigong. They can be reached at http://www.chilel.com/.


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La Qi - Quan Qi

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La Qi - Qwan Qi

La Qi - Quan Qi is a major healing technique of Wisdom Qigong used to enhance and promote healing, and improve the immune system. When La Qi and Qwan Qi are practiced together, the Qigong therapist will not lose his/her own Qi (vital energy).

La Qi: Pulling the Qi (usually sick energy) out of the subject.Qwan Qi: Pushing or piloting cosmic therapeutic Qi into the body (either yourself or another).

The primary purpose of La Qi and Qwan Qi is to infuse, transport and transform the Kun Yen Qi into the subject's energy system and to pull the sick Qi and wasted energy out of the system. Qwan Qi and La Qi can be applied to humans as well as anything else living (i.e., flowers, trees, animals, etc.). It serves as an important implication for self-healing and healing others, as well as a perfect preventative medicine to improve the quality and quantity of life and to prevent any illness. It can also serve as a powerful tool for rehabilitation.

Generating Qi:

Stand relaxed, yet focused. Visualize that your energized self is traveling out and infusing with cosmic energy (Kun Yen Qi).Raise your hands in front of you (between your chest and Lower Dan Tian) as though you are holding a Qi (energy) ball in front of you. Your palms should face each other with the fingers pointing forward. Breathe gently, slowly, and deeply into the Lower Dan Tian. As you inhale, push both palms together, but do not let them touch. Just before your palms touch, pull the palms apart slowly - at the same time exhaling.Repeat the movement for five to twenty minutes.

While inhaling, visualize that healing energies are being inhaled into your entire body (through your lungs, pores, cavities, etc.). As this Qi enters your body it is

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La Qi - Quan Qi

transformed into your own healing energy.

Pay attention to the feelings in your palms, fingers and body during the practice. These sensations are called "Qi feelings." Feelings vary by individual. Some people sense cold, warmth/heat, soreness, numbness, etc. The more often and the longer one practices, the stronger the sensations will be. This is an excellent way to sense, increase, and learn to manage one's Qi.

When the practitioner achieves the Qi feelings (achieves a "Qigong state"), he or she is now ready to transport Qi into the subject's system for healing. The practitioner should visualize the cosmic Kun Yen Qi is coming into his/her body and being infused into his/her own Qi, transformed, and then transported out through the palms or fingers into the target area of the subject. The practitioner should use his/her mind to pilot the Qi into the subject during the entire procedure. It takes a clear mind and regular practice to be able to effectively infuse, transform, pilot and export Qi into another subject for healing. Self-healing is the beginning point for developing this process.

Healing:

Standing with your feet shoulder width apart, place both hands above the target area (kidneys, knee, stomach, etc.) with both palms facing the target area. Push the Qi in by pushing the palms towards the target area. Visualize healing Qi being sent out of the palms into the target area. Push in the energy by popping open your palms to facilitate the energy flow. When you palms reach half way to the target, pull them back and visualize that the sick energy in the target area is being pulled out by your palms and deposited in the universe around you. Pull out the sick Qi by grabbing the Qi with your palms to facilitate the pulling. When your palms are pulled back close to your body, visualize that your energy is once again infused with cosmic energy. Then push the palms filled with healing energies towards the target area again. Perform this process for ten-to-fourteen minutes depending upon the nature of the problem. Let your intuitive self tell you when the healing process is done.


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History

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The History of Qigong

Qigong (Chi Kung) has been an important part of Eastern history and culture since ancient times. The history of Qigong can be traced back some 7,000 years to the dance of Yinkong, an early documented dance

for arthritis prevention and healing designed to release stagnant energy caused by high humidity in China at that time.

In those days people intuitively knew that feeling bad, being sick or in pain were somehow associated with a lack of movement. An understanding developed that feeling good, being well and reducing pain was connected to certain motions. Stagnation equals illness. Movement creates wellness. Traditionally, people included dance of other forms of physical movement to create changes in the energy (Qi) of their bodies. These changes were experienced as releases of old, blocked energies, stuck physical patterns and emotional feelings followed by a return or enhancement of their health.

As time passed, deeper understanding developed regarding the actual flow of energy through the body. In ancient China the mapping of channels through which energy flowed was accomplished over a long period of time and the laws and principles of how this Qi moved were discovered.

The principles of Yin-Yang were also discovered in China. The complimentary, yet antagonistic, relationship between those two energy forces represents the universal actions of expansion and contraction and all other opposites.

The Law of Five Elements was formulated depicting the ways in which Qi moves through endless creative cycles while being balanced by forces of control. These cycles are found within our bodies through our organs and their associated functions as well as in nature and the corresponding seasonal changes.

As these insights into the origin, function, purpose and flow of Qi developed, so did the ways of working with energy evolve from simple dance to more specific methods of movement, breathing, and mental concentration. Qigong evolved slowly from nothing but Qi awareness to a series of specific forms (methods and techniques) utilized to cure illness, promote health, develop strength and increase longevity.

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History

There are four major periods of Qigong development.

1. The first period was discussed in the book "Yi Jing" (The Book of Changes) introduced in 1122 BC. It was called the period of "United Heaven, Earth, and Man." This book described Qi as the concept of natural energies and the integration of the three (Heaven, Earth, and Man). When people practiced energy meditation in those days (called Qigong today) they felt closer to Heaven and the earth and gained the power of predicting what would happen around them.

2. The second period was when "Qigong mixed with Religion" (200 BC to 500 AD). During the Han Dynasty (around 206 BC) Buddhism and meditation techniques were brought into the country from India. The Qigong practice, meditation and religion were integrated into one philosophy during this period.

3. The third period known as the period of "Martial Arts" began around 500 AD. During the Liang Dynasty (502-557 AD), people discovered that Qigong could be used for martial art purposes. From the early 1900's on, Chinese Qigong training was incorporated with martial arts Qigong practices from other countries (India, Japan and Korea to name a few).

4. The most recent period is known for its "Modern Qigong Research" (1980's to the present). As more people practice Qigong it has gradually emerged from the tradition of a master selecting students to a more open practice were their is public teaching and scientific research.

There are five major traditions in the practice of Qigong

1. Confucian Qigong: This Qigong was designed to attain higher moral character and intelligence.

2. Taoist Qigong: The practice stresses the preservation of the physical body as well as the cultivating a higher level of virtue.

3. Buddhist Qigong: This practice is aimed at freeing the mind and emphasizing the cultivation of virtue and wisdom (enlightenment). Buddhist also believe that the body is just a vessel for holding the spirit.

4. Martial Arts Qigong: This form of Qigong focuses on training and protecting the body from an attack. It uses the fists and feet as weapons to attack an aggressor. It also trained the practitioner to utilize his/her Qi to help deliver fatal blows.

5. Medical Qigong: This practice focuses on the free flow and balancing of vital energy (Qi) within the body. It helps practitioners to take control of their health by providing methods to prevent or remove illness and injury. Medical Qigong trains practitioners on how to use "inner Qi" in a way to diagnose and promote healing. This form is also referred to as Qi-emission.

Qigong masters have always been held in high esteem in Chinese society. These


History

masters were often the pillars of society and included teachers, healers, scientists, astrologers, martial artists, and philosophers. Qigong masters served an important role in leading and developing Chinese culture. Many cultural revolutions and much of China's social progress were the results of these masters' leadership.

When a Qigong master was in the "Qigong State", they would often perform extraordinary feats, including healing and foretelling. These masters were often referred to as gurus, sages, and shamans.

Ancient Chinese philosophers, astrologers, and doctors used the Yin-Yang and Five Elements (Earth, Metal, Water, Fire, Wood) theories to attempt to understand and describe the phenomenon of the universe. In the 8th to 3rd Century BC, this philosophy was introduced into Chinese medicine to describe human physiology, illness, herbal characteristics, and the relationship between humans and nature. It guided the diagnostic and healing processes and became an important aspect of Chinese medicine.

Since ancient times, Chinese medicine and Qigong practitioners have been concerned with maintaining health and preventing illness.

Qigong has been called by many names through the years including Daoyin, Xingqi, Liandan, Xuangong, Jinggon, Dinggong, etc. In 1953, Liu Gui-zheng published a paper titled, "Practice On Qigong Therapy." The term "Qigong" was adopted as the most popular name for this type of practice (exercise).

Today, Qigong is most often referred to as a set of breathing and energy circulation techniques that are capable of improving health, preventing illness, and strengthening the body, mind and spirit. Qi (Chi) is a Chinese term for energy. Qi is the vital force behind all things in the universe. It is the medium between and within all things. The term "gong" refers to the power to accomplish something through a steady and sustained practice. Qigong can be loosely translated as the "attainment of qi."

Today there are over 2,000 known forms of Qigong being practiced around the world. The medical society and healers use Qigong for preventing and healing illness. Martial artists use Qigong to develop incredible strength and abilities. Others use Qigong to attain higher levels of consciousness.

In China, Qigong is generally practiced in two major categories, "still" and "moving." "Still Qigong" (often called "Internal Qigong") emphasizes quiet, motionless meditation, generally employing methods of internal concentration and the regulation of one's breath. It is usually practiced in outwardly motionless postures such as lying, sitting or standing. "Moving Qigong" involves movement of


History

the limbs and body under the conscious direction of the mind. Since the movement is expressed externally, it is often called "External Qigong."

Western practitioners have divided and categorized Qigong into various segments. The term "soft Qigong" usually refers to exercises which enhance spiritual, mental, and physical health with meditation and gentle exercises. "Hard Qigong" refers to exercises done in martial arts to strengthen and protect the body from attack.

Thanks to Russell Des Marais for

providing a portion of the history

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Qigong Intro

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An Introduction to Qi and QigongWritten by Silala Towler

"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

Qi

Modern physics now agrees with the ancient teachings that what we think of as solid matter 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 one 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 at the point 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, the flu 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,

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Qigong Intro

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.

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 multi-dimensional energy circuit.

Qigong

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. 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.

Qigong is very popular in China, 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


Qigong Intro

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.

Written by Solala Towler. For information please email her at [email protected].

For a simple exercise in Qi Emission, follow the hyperlink below to the "Qi Emission" page.

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Qi EmissionsBy Al Simon

Recently I taught one of my beginning qigong classes a simple exercise in qi emission. In this exercise, students learn to feel internal energy as it emanates from the palms of their hands.

We approached this exercise with a healthy amount of skepticism. I didn’t want the students to visualize, imagine, hypnotize, nor will themselves into feeling their qi. I wanted them to keep their eyes open and not "space out." Above all, I wanted the students to be honest with themselves – either they felt the qi coming from their hands or they didn’t. Either experience was considered to be valid and acceptable.

One student didn’t feel anything in particular during class, but the next day, he sent me this email: "Al, I was practicing that exercise this morning and I felt that sensation between my palms. I can't believe it! Is it truly real or is it a part of my imagination? If it’s real, what is it? Is there a scientific explanation?"

Measuring Qi Emission

Scientific research over the last few years has arrived at an explanation for qi emission in terms of infrasonic waves. Infrasonic waves are sound waves vibrating below 20 Hertz (Hz) - too slow to be audible to the human ear.

Every living person emits these waves from the palms of their hands, generally in 8 to 12.5 Hz range at an intensity of 40 to 50 decibels (dB).

In one research study, 29 Americans with no prior qigong training had the intensity of the infrasonic waves from their palms measured both before and after a week of qigong practice. Before the training, the average intensity for the group was 47dB. After one week of training, the average intensity rose to 54dB.

Well, a 7 decibel increase might not sound like a lot, until you realize that decibels are a logarithmic unit, meaning that you cannot add and subtract them like ordinary numbers.

So when these 29 students had an average increase of 7dB, they were actually producing five times the energy after qigong training! And as part of the same study, one Qigong master generated waves of 78db, which is 1000 times greater than the average person emits.

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Now qi emission may actually involve more than just infrasonic waves. But the fact that at least one component can be measured suggests that qi emission is more than just part of our imagination.

The Effects of Qi Emission

And while science is beginning to detect qi emission, medicine is beginning to research the healing effects of such emissions. Even mainstream Western physicians are reporting its effects.

In the summer of 2000, the American College of Physicians published an article that reviewed clinical trials involving distant healing. Distant healing includes "strategies that purport to heal through some exchange or channeling of supraphysical energy." These strategies include therapeutic touch, a method in which the hands are used to "direct human energies to help or heal someone who is ill."

The article, published in the Annals of Internal Medicine, review a total of 23 randomized trials involving 2774 patients. What surprised most physicians was that 57% of the trials showed "significant treatment effects" from distant healing.

The article went on to note that in the trials that failed to show a significant treatment effect, the reviewers found weaknesses in study design (such as inadequate sample sizes) that may have contributed to the failure. The actual percentage of effectiveness may even be higher.

Experience It Yourself

Here’s the exercise in qi emission that we teach beginners. Sit comfortably in a relaxed position. Take your two hands and place one over the top of the other, as if you were about to clap your hands. The centers of the palms should be in line with each other, but the hands should not touch.

Now slowly begin to move your hands in one of two ways. 1) Circle your hands with one hand moving clockwise, and the other hand moving counter-clockwise, or 2) Move them towards and away from each other slowly in a pulsing motion, as if you were clapping in slow motion, but without the hands touching. Do this for two or three minutes, keeping your body and mind as relaxed as possible.

At some point, most people will feel something between their hands. The "something" may feel sticky or gooey, like pulling salt-water taffy, or may feel like two magnets attracting or repelling each other.

This something you feel is the qi emanating from your palm. Again, this not a visualization or imagination exercise. Just honestly ask yourself, "Do I feel something?" If you do feel something, you will know it with certainty.

Some people will have this feeling on the first attempt. Others may need to practice this exercise


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several times over a few days before sensing the qi in their palms.

Al Simon has practiced Tai Chi, Qigong, and martial arts since 1984. He is a professional member of the National Qigong Association and is a college trained educator. Visit his CloudWater web site at http://www.cloudwater.com.

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Rec. Reading

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Recommended Reading

There are an abundance of books on Qigong and Traditional Chinese Medicine (TCM), Today, the Internet is also a good resource on these two subject. I have listed below several books on Qigong and related subjects that I consider worth reading.

If you have a book that you would recommend, please drop me an email. I am always looking for additional quality information on these two subjects.

Qigong Therapies - A Self-Care Approach Douglas K. Chung, Ph.D.

Qigong Empowerment - A Guide to Medical, Taoist, Buddhist, Wushu and Energy Cultivation Master Shou-Yu Liang and Wen-Ching Wu

Chinese Qigong Massage - General Massage Dr. Yang Jwing-Ming


Qigong for Beginners - Eight Easy Movements for Vibrant Health Stanley D. Wilson, Ph.D.

The Chinese Way to Healing: Many Paths to Wholeness Misha Ruth Cohen, OMD, with Katlia Doner

The Chinese Way to Health - A Self-Help Guide to Traditional Chinese Medicine Dr. Stephen Gascoigne

Creative Visualization Shakti Gawain

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A Light Warrior's Guide to High Level Energy Healing - Medical Qigong and A Shaman's Healing Vision Michael Lomax, Dipl. OBT

The two books listed below are both enjoyable and thought provoking stories even though they are not directly related to Qigong or TCM.

Way of the Peaceful Warrior - A Book that Changes Lives Dan Millman

Rolling Thunder Doug Boyd

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Essential Points

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Essential Points

When you practice a Qigong form, regardless of the style, you should follow these specific requirements.

There are certain basic features which are essential to Qigong regardless of the form or school.

Relaxation: Quietness and naturalness - It is most important that during the practice the body and mind are relaxed and peaceful. Before each practice one must relieve oneself, loosen one's belt and any other restrictive clothing. Find a peaceful place to practice (where you won't be disturbed). Insure the posture is correct - the back straight and the body erect though not stiff with the arms handing naturally. The whole body should be relaxed, yet not limp, so the mind and body are comfortable and aligned.Unity of Breath and Mind: It is critical that the mind and breath are united by focusing the mind on the Dan Tian. The breath should be deep, yet natural, and led by the mind. Excessive emphasis on your breath, however, is less effective.Exercise and Rest Combined: There are different methods of breathing for various forms of Qigong. If one is practicing a breathing method, one should take a short rest, returning to your natural breathing, before returning to your daily routine.Stillness and Movement Combined: Some forms of Qigong combine both stillness and movement into one style (such as Wisdom Qigong). After practicing a "still" form, one should practice a "moving" form before returning to your daily routine.Gradual Development: It is important to realize that one should not practice beyond one's ability and strength. Allow the practice to develop and progress naturally and at its own pace. Never force it or strive for quick results.Practice Differs According to the Individual: Since each individual has a different state of health, and illness appears in many forms, and depending upon the form of Qigong practiced, the results will vary based upon the specific needs of the individual. One should not compare their practice to another practitioner.

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Perseverance: If one is to be successful in their practice, the person must practice daily for at least three months. Qigong is not a quick fix. The longer one can persevere, the more profound the results.Restraint in One's Private Life: If one expects to be healed or improve their health, one must give up bad habits such as smoking and excessive drinking. Be sure to regulate your life and activities so you do not exhaust yourself. Visualization: During many Qigong postures the student will be asked to "guide" the Qi flow within your body. There is a ancient Qigong saying, "Where the mind goes, the Qi will flow." This visualization practice should not be forced, however. The term "gently focus" your mind is more appropriate. During a Qigong practice, it is important that one relax, and become calm and detached. If a person focuses too much attention on moving Qi, the person may become attached to the visualization. The more focused thinking one does, the more the body may become tired or bored with the practice. Visualization is just another means towards achieving a higher goal of total detachment (emptiness). Balance is the key. Gently focusing your mind is far better than a concentrated visualization.

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QG Reactions

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Qigong Reactions

Qigong (Chi Kung) is an energy management practice that is used to integrate and cleanse the body, mind and spirit in order to promote health, prevent disease and develop a person's potentialities. Through the use of specific postures, proper breathing and mental reframing energy can flow freely throughout the entire body.

When a person begins to practice Qigong, the healthy Qi attempts to remove any negative energies within the body, mind and spirit. During this cleansing (healing) process certain physical or mental discomfort, even pain, can occur. This phenomena is called a Qigong Reaction.

There are four kinds of Qigong Reactions.

1. As the healing Qi (energy) increases within the body, the immune system functions better pushing toxins out of (cleansing) the body. These toxins are eliminated from the body through perspiration, tears, coughing, lower body excretions, high fever, skin rash, etc.

2. Healthy Qi will attack latent diseases or old injuries. This happens when the disease or injury was never completely healed. As you practice Qigong, the quantity and quality of your Qi improves. This healing Qi seeks out any health issues and injuries. The immune system and central nervous system becomes healthier creating "false" sensations similar to the original disease or injury. It feels, however, like the original illness or injury has returned. The Qigong practitioner may conclude that the more he/she practices the worse the symptoms. The opposite is actually true. The more a person practices, the better the quantity and quality of the Qi and the quicker the healing occurs. This Qigong reaction is a strong indicator that the healing process is taking place.

3. Once a person is healthy, a Qigong "growth" reaction may occur. This reaction is similar to a sick person's reaction as the body and mind are purified.

4. The regular practice of Qigong creates a strong Qi field (electromagnetic) in the practitioner's home (or place of practice). This Qi Field can bring forward health and wellness benefits to the person's family and friends. This healing process could manifest itself in two ways. It could lead to some of the above

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"reactions" in your family. Or, the practitioner could react him/herself to the illness/injury of the family member - feeling the symptoms.

About 50 to 75% of Qigong practitioners experience some type of Qigong Reaction during the healing process. How long this healing process will last depends on the history and degree of the health condition.

Without an adequate understanding of the Qigong healing process, a practitioner may fear or worry that he/she is doing something wrong or that Qigong isn't helping. Instead the practitioner should consider the Qigong Reactions with an appreciative attitude. Be positive about the reactions. They are a confirmation that healing is taking place. Sending a positive affirmation to your body at this time is important.

It is often difficult to distinguish the symptoms of a disease and a healing Qigong reaction. Most practitioners, however, will be able to feel if their health condition is improving. A safe bet is to consult your physician and your Qigong physician. Your own experience is often your best teacher, however.


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Healing Qigong

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Using Qigong to Heal

"True healing is not so much a process of killing disease as of strengthening the body's energy defenses."

Gene Egidio

Qigong (Chi Kung) Healing is a process using Traditional Chinese Medicine (TCM) and the body's bio-electric energy (Universal Qi) for healing. The Qigong Therapist projects healing Qi into the patient. When healing Qi is emitted into a body, stagnant energy can be freed and sick Qi can be removed.

Generally, the Qigong Therapist will treat the health issue and then teach the patient Qigong techniques that can be used for self-healing and to improve their overall health. These techniques can help improve a person's general health and strengthen the body's immune system. Once a person is healed, continued practice of these postures can be used for preventative purposes.

Qigong Healing can also be taught for the purpose of self-healing. Over thousands of years, many Qigong postures and exercises have been developed and documented that heal specific health conditions. Anyone can learn how to use Qigong for self-healing. All that is required is a good teacher, daily practice, a positive attitude, and an open mind.

"Don't give your health issue strength by dwelling on it. Keep your hands firmly upon the helm of your thoughts, for you hold the key to your condition."

Gene Egidio

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Therapeutic Effects

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Therapeutic Effects of Qigong

The Huang-De-Nei-Jing, one of the earliest Chinese classic medical documents, states that "when one is simple and empty-minded without desire, the true Qi (the essence of vital energy) follows, with consciousness and intention internally focused, nowhere can disease be near. By guarding the inner being of healthy Qi, sick Qi cannot invade. When illness prevails, it must be due to lack of Qi." This document clearly indicates the correlation between Qi, emotions, and illness.

Inherited and Acquired Qi: When we are born, we have a certain amount of energy (Qi) that is given to us. This is inherited Qi. As we go through life, almost everything that we do (work, play, eat, walk, eat, etc.) uses up this energy. Someone explained that Qi is like money in a bank account. If we keep making withdrawals, than the money in the account will continue to decline. When we practice Qigong, however, we release acquired negative energy from the body and acquire healthy Qi from nature around us. If we continue to gather healthy Qi and not use all of it, this energy is stored and becomes available for future use. Using the bank account analogy, it is like earning interest.

Qigong healers will often practice several hours a day to maintain high levels of Qi. Healers use this energy for diagnosis, massage and energy transmission to help their patients. A good Qigong healer will also teach their patients Qigong exercises that they can practice on their own. In this way they can help heal themselves and know how to keep themselves healthy. If the patient practices regularly, he/she will slowly build up his/her own energy. Eventually, this energy will be built up (the bank account) so that it can be used to heal others.

Drug Therapies: About 1,500 years ago, the ancient Zen founder Puti-Damuo predicted the disadvantage of using drugs in treating illness: "Since there are effective and ineffective drugs, drug therapy should not be considered as a first choice of treatment. All drugs cause negative side effects; despite the temporary elimination of symptoms the source of illness remains. The disease will strike again as long as the patient has the same life style, diet, and seasonal changes. Hence, for those who pursue the discipline of Qigong, they must not resort to drug use, but to the discipline itself." This statement reveals the truth about drug therapy only bringing temporary relief without restoring a person's health.

In modern medicine, lifetime dependency on medication has become the most common "remedy." Although these drugs may reduce symptoms, they bring no cure. Patients of chronic disease risk long term accumulation of toxic effects by using drugs. Over a period of time, the side effects damage other organs, which further complicate the illness. Worse yet, the patient's immune system and self-

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healing capability are severely reduced and suppressed. The detrimental result is often passed onto the next generation. (Drug-Free Remedy, by Binhui He)

Qigong's Therapeutic Properties: Throughout its history, Qigong has been employed and developed as a method for curing illness and strengthening the body. Qigong's main therapeutic properties lie in its regulation of the activity of the cerebral cortex, the central nervous system and the cardio-vascular system. Qigong is also extremely effective in correcting abnormal reactions of the organs, massaging the abdominal cavity and other organs, and its effect as a means of self-control over the physical functions of the body.

As far as electro-encephalogram response is concerned, there is a clear difference between practitioners and non-practitioners. An electro-encephalogram for a non-practitioner in an ordinary waking state shows a great quantity of low amplitude, high frequency waves of about fifty micro-volts, with different regional brain waves showing poor synchronization. In contract, the brain waves of a Qigong practitioner shows large frequency "A" waves of around eight hertz with amplitudes as high as 180 micro-volts, as well as a tendency towards greater synchronization of the regional brain waves. These characteristics are even more apparent in the frontal lobe and parietal lobe of the cerebrum. The frontal lobe is the highest center of the C.N.S., controlling mental activity. The longer one practices the better the synchronization of the "A" wave band and the greater the expansion of the low frequency wave band greatly increasing the functions of the cerebrum. (Chinese Qigong: A Unique Fitness Art)

Respiration: When one is practicing, the rate of respiration decreases while the duration of each breath increases. The increase in the period of inhalation and exhalation improves the diaphragm muscle, causing a greater flow in the volume of air, increasing the practitioner's lung capacity. When one practices deep Qigong breathing, the breath often seems to stop. What really happens is that a series of micro- movements of the breathing muscles occur. Through deliberate regulation of the respiration and deeper breathing one can promote the stabilization of any functional imbalance of the autonomic nerve system.

Metabolism: When practicing sitting or lying Qigong it has been shown that the body's consumption of oxygen decreases by about thirty percent. The metabolic rate will also drop by about twenty percent. This condition of lowered metabolism is an aid to reducing the patient's physical consumption of energy, fostering the body's strength, and providing the basis for the body to combat and defeat illness.


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Stress Reduction

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Stress Reduction

The most effective Self-Care System in the World

John Du Cane, M.A.

Although most of us are not aware of the dangers of stress, we have become so addicted to the surges and swings of feeling associated with stress, we can no longer imagine life any other way. If things get too quiet we start seeking out a new stressor to react to, for another chemical jolt, another toxic surge of excitement and nervous expenditure.

There are many ways to intervene in this vicious cycle and reclaim our peace of mind - restoring balance and serenity in our lives. Meditation, yoga and moderate exercise can all help. But, after twenty-five years of personal research into what works best to counter stress, I have found the ancient Chinese art of Qigong to offer the surest results.

So why and how is Qigong so effective in managing stress?

First, Qigong emphasizes and teaches how to breathe correctly into the lower stomach. When we breathe this way consistently, our lymph systems are effectively activated, detoxifying the body and sending a gentle stream of energizing oxygen into the tissues. Activation of the lymph system automatically triggers a relaxation response throughout the body. We automatically feel balanced and "well." Qigong also activates the lymph system with off-the-body stroking movements and an emphasis on pumping the legs with up and down "wall squatting" movements.

Secondly, Qigong's strong mental emphasis on internal relaxation shifts us out of the sympathetic nervous system (associated with fight-or-flight and our normal reaction to stress) into the parasympathetic nervous system (associated with feelings of pleasure and harmony). This is so important. Over-use of the sympathetic nervous system depletes our adrenals and floods the body with toxic levels of cortisol. We literally burn ourselves out. But, like rats hitting the button for more cocaine, we just can't stop. Qigong slowly seduces us back into the gentle world of the parasympathetic and over time we build up a "body-memory" that allows us to choose a different, relaxed response to stress rather than the frazzled, knee-jerk reaction we usually employ.

Thirdly, Qigong balances the meridian energy flow in the body, through scientific movement and direction and mental intention. Areas that are depleted are restored

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to their correct levels; areas that are excessive are "calmed down." As we become more energetically balanced, we are automatically capable of better adjusting to daily stress.

Fourthly, Qigong practice builds the skill of becoming tranquil and appreciating the value of that tranquility. Qigong accomplishes this by meditative standing (TSMQ) and sitting practices where we go deep inside and use our attention to release ourselves emotionally and psychically. Significant healing occurs at this level of Qigong practice, with tremendous implications for stress management.

Lastly, Qigong integrates our three major centers (or "brains"), the third eye, the heart and the stomach. In the computer age, we have become "headier" than ever, losing touch with the wisdom of our hearts and the grounding of our stomachs. Western science and organizations like HearthMath have proved that attention on the heart center can entrain the head to process emotions in a less stress-inducing manner. Through its emphasis and cultivation of all three centers, Qigong ensures maximum resilience when it comes to handling stress effectively.

Qigong is like a practical course in acceptance and letting go. We learn how to conserve our energy and stay calm, whenever the pressures. We learn how to gain control of our inner being and take responsibility for enhancing the quality of our lives. These are skills you can use and apply for the rest of our life.

John Du Cane, who began his Qigong studies in 1975, teaches Qigong in the Twin Cities. Email: [email protected]


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QGScience

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The Science of Qigong

"All Matter is energy"

Gene Egidio

Qigong is a science, but it transcends modern science. Qigong as a science should be used to improve people's lives - to teach them to be more natural - to attain a sense of total well-being. True Qigong must be something that is not just an intellectual pursuit or something to study, but should be applied to life.

What is Qigong? It is the inter-exchange of Qi between people and the universe. When the exchange of Qi takes place, the Qi works. It is this exchange of Qi that creates an energy that brings about health in living beings and in the natural environment. When there is Qi, there is life. When there is no Qi, there is no life.

What are the three functions of Qigong?

Qigong is good for overall health. Through the exchange of Qi, diseased Qi is removed and fresh, healthy Qi is gathered.Qigong brings about the removal of negativities that lead to worry, sadness, anger, nervousness, fear, and a stressful life. As a result, one is free to lead a happy and carefree life. Modern medicine is good, but only provides a temporary solution. If people want to maintain their health the energy level in the body must be in balance - the emotions must become balanced and even. Emotions can affect the physical body. The emotions and the physical body must be in harmony. This determines the quality of life.Finally, Qigong opens the heart. As one experiences the opening of the heart, this allows the Qi from the universe to go to the entire body, removing the negatives that rob one of a life of perfect well-being.

The purpose of Qigong is to bring all back to their original state - the natural state. Originally, all were in the Qigong state. But, today, human society and the natural environment are no longer in balance. Qi is the life force. It protects the whole world, man's life, and the natural environment. This imbalance has brought about the deterioration in the quality of Qi. When this happens, the power of the Qi is diminished and the Qi becomes uselessness, ineffectual.

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The amount of Qi in the universe is always the same. It is never more or less. But, the quality of the Qi can change. If the circulation is not good, if there is not enough of an exchange between man and the universe, it results in a harmful imbalance, in poor Qi quality, in stale and stagnant Qi, in diminished power.

To improve the quality of your life - to improve circulation - the human heart must be open. Unconditional love is the key that unleashes the power of Qi. When the heart is open, immersed in the experience of love, the interflow of Qi can take place making the Qi work.

Unconditional love is the root - it is the key. The relationship between human beings in society can effect nature. If the family is healthy and happy, it affects the community. If the community flourishes, it affects the entire country. If the country is healthy, it affects the entire world. This is what leads to peace and harmony. Only when one has been awakened to love can you understand the true meaning of life.

True Qigong awakens understanding from the heart. Qi is never separated from love. Through the practice of Qigong, true love is always with you - the joy of the lightness of being is always with you. A healthy mind coming from the practice of Qigong cooperates with the flow of Qi in the body. In the end, one realizes that it is not that the heart and the mind are used to make the Qi flow effectively. It just happens naturally, of its own accord. At that time life is never seen apart from the Qigong state. It is then that life becomes established in it.

Highlights from Master Li Jun Feng's keynote speech at the National Qigong Association Conference in Baltimore, MD, August 1999.


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