The Unmistakable Force of Qi

Chronicles of Tao

by Deng Ming-Dao

It was hot in August. Even the dark summer mornings seemed warm on his skin. He stood in the black shadow cast by the pavilion's upper level and made himself absolutely still. he thought of his dan tian, a spot of concentration in his lower abdomen. According to the classics of Taiji, this was the moment analogous to the void that preceded the universe. It was wu wei, Nothingness. He held no thoughts.

The first moment of the universe, when time and energy and matter were all set into motion, was believed to have been trigged by thought. In the same way, he decided to begin. This was volition. There could be no movement without it. He inhaled, and the breath stirred the respiratory of energy in his dan tian, just as the first ray of though that flashed through the void had generated breath.

His arms rose. The energy rushed up his back and out to his hands with a tingling sensation. His fingers filled with blood. breath and blood and consciousness all flowed from his center out, as the universe had first expanded from a single point of infinity. He lowered his arms, bent his knees, and the energy sank back to his dan tian, descended to the bottom of his feet. He established upper and lower, rising and falling, expansion and return. In the movement of two arms, he distinguished yin from yang. All this occurred in the first movement of Tai Chi Chuan. It did not need discourse or philosophical speculation; it taught by doing. It taught on a level that the conscious mind did not acknowledge. 

He began to move his arms and take a variety of stances. Outwardly, the postures seemed similar to other styles of martial arts. After all, the science of footwork and strikes was already well established before Tai Chi had ever been created. It was a relatively young martial art, which had reached the zenith of its form only within the last one hundred years; it was natural that it should resemble other styles. But inwardly, it was much different. 

Other styles had features that were outwardly apparent. This was part of the reason that a fighter like Saihung could observe the patterns of a style and adapt even during the heat of battle. Taiji, however, could only be appreciated by the person doing it. 

So much of its qualities lay within the mysterious arrangement of its movements, the slowness that encouraged healthy circulation, the deep breathing that became automatic when the postures were done correctly. What was hidden in Taiji was the secret that only the practitioners knew: Energy could be circulated in a special easy if one took the trouble to keep certain alignments of the body. 

These alignments were a straight back, rounded shoulders, pelvis tilted upward, head straight, feet firmly planted, and body relaxed. This simple set of concordances set the gates of the body open; and if one had not clogged the pathways of the body by poor diet or indiscreet living, the energy would spontaneously move on its own. The first thought in the first posture set it into motion. Throughout the rest of the movements, it would flow on its own. No ordinary person could see this on the outside, but inside, the practitioner could feel the movement and enjoy the sensation of life force itself. By relaxing and letting go, he gained everything. He love feeling the movement deep beneath his skin.

Here in the process of Taiji was the sensation of life itself. It was no just blood flow. It was not just the simple tingling of nerves. It was the unmistakable feeling that a force was flowing like at tide throughout the body. Not only did this force leave one feeling fresh, alert, and renewed, but it also responded to consciousness. 

The quality that made him a living human being was not simple energy like electricity from a socket. It was something more subtle, more complex. It would respond to his thoughts, and it could be disrupted by his thoughts. That was why there was meditation. The more focused one's thinking was, the more one could direct and learn from the forces within.

When the energy flowed, the channels were purified, the organs were regulated, and the subtle channels of the nervous system were cleansed. Consciousness had set the universe in motion. The motion in Taiji did the opposite. It could affect the consciousness of the individual. Both sides of the body were moving, the eyes were following the hands, the spine was continuously being rotated and stimulated, and it was inevitable that both sides of the brain would be opened at the same time. All of this happened through the gentle movements of a set of more than on hundred postures. 

Moving Zhang Zhuang for Cultivating the Dantian

In the MIT Qigong Year Two Curriculum, Coach Jim Roselando introduces his students to moving zhang zhuang. Choose your favorite posture or keep your arms relaxed in wuji... spend a few minutes finding your center and connecting with your breath. Then gently and slowly transfer all of your weight to one leg... pause... feel your center, feel your balance, breathe deep and soft.... then transfer to the other leg. Move gently, softly, deliberately... 

Below, Michael Tse, editor of Qi Magazine, offers additional valuable information on this powerful exercise.

Collecting Qi to your Dantian - Walking 

Qi Magazine | Issue 62 | August 2002

by Michael Tse

Breathing

Throughout the whole movement, breathe naturally.

Concentration

As you move, make sure you keep your knees bent and the body at the same level. Do not move up and down as you step. Keep the eyes forward, gazing down.

Benefits

A lot of time when we walk, we will walk too fast. For general walking, if we walk too fast, we will use energy. In this exercise, you should walk slowly, so you will go through the detail of the body. How do you use your weight? How do you put your weight forward? How to change one's weight to the other side of the body? That will help your mind and body to connect together because you do it slowly. As you bend your knees to walk, all your weight is on your legs and your upper body will be light. It will create a warm feeling in your body. However, your leg will be a little bit tired. At the same time, you collect the energy, you pass the Ren Mai and down to the the Lower Dantian. So every time you move, the energy will go down to the Dantian and open the channel. So this part is of benefit for the circulation and liver because the liver connects with the blood. And the coordination should be with your torso and legs together. 

History and Background

When we do this exercise, we keep collecting the Qi to the Dantian with the simple walking. It will be easy for beginners. So, in the Healthy Living Gong, we have both stationary movement and walking movements which are like Yin and Yang to balance our Qi together. 

Michael Tse on Qi

Many people think that Qi is something special and want to do all kinds of things with it: play, redirect or use it for healing. However, everyone has Qi. If they did not, they would not be alive. When we take one word from a whole sentence, we lose the meaning and purpose of the word. The same for the concept of Qi. If we only consider the idea of Qi and not its purpose in our body, then we miss the point.

Qi literally means air. It also means energy. Human beings need both air (oxygen and other elements in the air, plus the radiation from nature - like trees, mountains and water) and energy to survive. Qi is constantly flowing throughout and around our body along with our blood. When blood and Qi are balanced, then a state of harmony exists and we have good health. However, if we injure ourselves, there is a blockage which keeps the Qi from flowing. When this happens, it is like stagnant water. The toxins cannot release naturally from our body and will pile up in this area.

When we practise Qigong, we use relaxation, breathing and movement and meditation to release negative Qi from our body and gather fresh Qi. The movements direct the Qi, so we do not need to think about where the Qi will go.When you start your car in the morning, do you think about how the petrol will flow through the engine? Of course not. You know that by pressing on the accelerator that you will move forward. So you think about the end result, not the method of what has produced that result. Otherwise, in order to drive a car, we would not only need a license,we would also need a degree in mechanical engineering. So in Qigong, we do not need to think about or direct the the Qi with our minds. It will happen naturally.

Actually, the more you try to direct Qi, the more problems you will get. If you are not healthy, this already shows that you do not understand Qi, so how can you think of wanting to move it to different areas of your body. In thinking like this, you miss the point of Qigong. The best is to find a good instructor who is healthy and who is qualified to teach Qigong. Then practise the movements you are taught. Forget about directing or visualising Qi and let your body and mind relax. Eventually, as you become healthier, your Qi will become stronger. Of course, you will feel it in different parts of your body and at your Dantien, but this is natural and not unusual or special. It is just the beginning of a Qigong journey.

The Key to Developing Internal Energy

Hun Yuan Qigong - the Key to Developing Internal Energy
Chief Instructor Brett Wagland

Source: http://www.taichiacademy.com.au/magazine/feature41.htm

 

Grandmaster Feng Zhi Qiang (1928- ) is one of China’s ten greatest martial arts masters.  He is the founder of the Hun Yuan Tai Chi system.  From his more than sixty years of experience in Chinese martial and health arts, he emphasises the need to develop internal energy and, to this end, he recommends the practice of the Hun Yuan Qigong set.

Qigong is the term Chinese use to describe practices that stimulate and strengthen the body’s energy system.  We all have qi.  It is our life force.  It can be balanced and powerful or out of balance, causing our bodies to weaken.  Qigong is the essence of Tai Chi and Chinese martial and health arts.  The first stage of Qigong or energy training is the nourishing of yuan qi or essential energy.  Due to life style, over exhaustion, worry, fear, stress, illness, etc., this energy supply is gradually weakened.  Qigong exercises help to purify, cultivate and eventually strengthen the body’s energy system.

The main qigong form that we teach is the Hun Yuan Qigong.  It has its roots in Taoism and was taught to Grandmaster Feng Zhi Qiang (1928- , founder of the Hun Yuan system) by his teacher Hu Yao Zhen.  Hu was a famous traditional Chinese medical practitioner, a qigong master and an expert in Xin Yi Chuan (Heart Mind Boxing).  Hu became known as the father of modern qigong in China.

When Grandmaster Feng met Hu Yao Zhen, he had been training in Shaolin and Tong Bei Chuan, two very hard style martial art systems.  Grandmaster Feng was able to smash a stack of bricks with his palm and lift a weight of 300 kilo.  He was a very strong man.  However, when he attempted to hit Hu Yao Zhen, his power was useless.  He was effortlessly propelled by what he described as an electric shock.  Hu was a gentle looking man.  So where did this power come from?

Hu warned Grandmaster Feng that he was damaging his body by practising only the hard style.  Hu prescribed qigong training for Grandmaster Feng when he began studying with Hu. 

The Hun Yuan Qigong practice gathers the qi from our surroundings and mixes it with the body’s qi.  It is best to practise in the morning or late at night when the air is fresh.  In the Hun Yuan Qigong, we make a conscious effort to connect with the environment.  If possible, practise in a garden or amongst the trees and sky.  We usually face the sun – not looking directly at the sun but through the trees.  We draw the warmth and energy of the sun into our bodies.  Try to practise for forty minutes.  If you do, you will feel peaceful and happy.  A strong flow of qi will gradually move through your body.  You will feel tingling and warmth in your hands.  Eventually, your abdomen will become warm.  This is a sign that the qi is building.  By this stage, you will not want to miss your training.  Continuous practice will lead to feelings of joy and clarity.

It is important to practise every day.  Do one movement for ten minutes if you are very busy.  Grandmaster Feng always says, “You must practise Hun Yuan Qigong daily.  If you have limited time, do the essential movements or a few of the set.”  Cultivating qi is no different from eating.  If you miss a day, you body will feel uncomfortable. 

In the Hun Yuan system of Qigong, we build the qi and refine it to one point at the body centre (Dan Tian).  Then, we watch it move through the body – from the Dan Tian to the Hui Yin point (the perineum), up the spine to the crown of the head, then down the front of the body to the Dan Tian.  This is referred to as the Small Heavenly Circuit (Micro Cosmic Orbit).  Accomplishing this is considered a great achievement in Qigong.  It means that the Conception Vessel (Ren Meridian) and Governing Vessel (Du Meridian) are fully open and connected.  One’s qi is able to flow according to one’s intention throughout the body.  Good health and well being will now prevail. 

People, whose internal power is developed, are very aware of their bodily functions.  They can feel much more than most people.  They can even adjust their heart rate and other bodily functions which are normally beyond our conscious control.  Grandmaster Feng was once challenged by a Qigong master to a fasting contest.  They sat in meditation for three days and nights without eating anything.  Only a little water was allowed.  On the morning of the fourth day, Grandmaster Feng was seen practising with an iron spear weighing over 19 kilograms, while his rival could hardly walk.  This feat indicates that Grandmaster Feng’s internal energy is very strong.

Grandmaster Feng attributes his health and his high level of martial skills to the practice of the Hun Yuan Qigong.  A student who is serious about good health cannot afford to neglect this simple yet effective set of exercises.  As you continue practising, the sensation of qi will be stronger and you will also feel the various acupuncture points in your body.  Practising this Qigong for thirty to forty minutes daily can dramatically improve your quality of life.  Try it for ten days and experience the difference for yourself!

Qi cultivation takes patience, persistence and the right effort.  If you do the practice daily with mindfulness, you will get results.  A calm mind, an optimistic attitude, contentment, confidence, and good health are some of the many rewards. 

Silk Reeling: The Chen Family Way

Qi Magazine | Issue 48

By Glenn Gossling

Chan Si Gong or Silk Reeling exercises, as they are called in the West, are the foundation of Chen style taiji. These profoundly simple movements show how Qi circulates during the practice of taijiquan.

Once the principle of these moves is understood it is easy to bring clarity to the many thousands of moves that make up the taiji system, whereas without them one could easily learn many thousand moves without ever attaining a high level of skill or clarity. During his recent visit to the UK Sigong Chen Xiaowang elucidated the fundamental principle of taiji. He stated that the taiji principle is composed of one posture combined with two movements. The posture is based on the Zhan Zhuang meditation stance and the two movements refer to the two directions that the Dantien is rotated during taiji. The basic Zhan Zhuang posture provides the framework for these two movements of the Dantien to direct the Qi about the body. In the Zhan Zhuang stance the spine is upright with the head, shoulders, Dantien and feet in vertical alignment. All the joints are slightly bent and loose. It is vital that the whole body is still and relaxed. This does not mean that the body is allowed to collapse, it means that good posture is maintained but without any tension. With the body relaxed, the movement of the Dantien is able to spiral out from the centre to the periphery of the body in a logical way. The silk reeling energy spirals from the Dantien to the shoulder, to the elbow to the wrist and finally the fingers. The rotation of the Dantien takes the body from a neutral relaxed posture into a state where the body becomes yin then yang, or yang and then yin. In a sense the movement of the Dantien can only take place because of the way that stillness is able to culminate in the Zhan Zhuang posture. Therefore when movement culminates it returns to stillness. This is why taijiquan always begins by preparing posture and consciousness before starting any movements. The breath is sunk to the Dantien. By maintaining the centre of the Dantien it is possible to become still while in movement and in movement while still. This paradox is at the heart of taiji and is what gives taiji its unique spirit.

Michael Tse pointers on Zhan Zhuang

From Qi Magazine | Issue 47 | February 2000

About the Zhan Zhuang posture... generally, the Bai Hui point should connect in a straight line with the Hui Yin and Yang Quan points. This is the correct posture. Posture is important but it is external. The most important is the mind and the attitude which is internal. So when you stand the mind should be relaxed and all the joints and muscles relaxed. The only pressure you should feel is on the upper thighs. Do not drop your head. Keep your ears and the shoulders on a straight line. The knees should never extend further than the toes. This is already the frame of the correct Zhan Zhuang posture. In regard to the hands, some people hold the hands higher and some people lower but both are like holding a ball. If holding the hands lower, Laogong points face the Dantien. If higher, then usually at the middle Dantien but they can even be a bit higher up to shoulder height.

The most important is the posture and not the hands. Sink the Qi to the Dantien, relaxing the upper body. The back should be straight but not tense and when you stand, you should feel really relaxed and comfortable. Close your eyes and breathe naturally through your nose. Stay there and enjoy the standing and in the end, forget everything. Then slowly this will build up the internal energy and the strength. From higher posture, you can slowly develop a lower posture, but you must listen to your body. Do not force yourself to stand longer and or go lower. It will build up step by step. If you have any joint injuries, then you can slightly adjust your posture to make you feel more comfortable, but still keep the posture straight. Once the Qi flows over the injured area, it will slowly recover. I do not suggest you start with five minutes and build up step by step. It is better to do a small amount that you feel comfortable with every day than to do long stands infrequently. 

Yours sincerely,

Michael Tse

Sealing the Breath

At MIT Qiqong Sessions, we always end our practice 

with five or more minutes of sealing the breath

                                  

i) Stand naturally with your feet as wide as your shoulders. 

Keep your back straight, relax your shoulders and neck,

keeping your head in an upright natural position.

ii) Men should place their left hand on the Dantien

and their right hand over their left hand. Women

should place their right hand on the Dantien and

their left hand over their right hand. Relax your whole body.

iii) Slowly bend your knees and breathe out 

through your nose, but keep your back straight.

Qi Magazine - Issue 37 (1998)

Chen Style Zhan Zhuang Tutorial (Qi Magazine)

Chen Style Zhan Zhuang

By Michael Tse

Zhan Zhuang is a very popular form of exercise. For some years now there have been a wide variety of books and videos available, and there has even been a TV series on the subject. 

A very common type of Qigong trianing is 'Standing like a tree', standing still, with your arms out as if you are holding a ball, with your eyes closed. Did you know that this standing training comes from Taijiquan? this type of training we all Zhan Zhuang and there are other styles that have similar training exercises. 'Zhan' means standing and 'Zhuang' means pole. Altogether it means 'standing like a pole'. These exercises help you to gather a lot of Qi, strengthen your muscles and bones, and make you healthy.

Orginially, taijiquan came from Chen Village, and to the Chen style, Zhan Zhuang is very important, especially if you want your taijiquan to be good since it helps you develop a stance and strong legs. Here is the Chen style Zhan Zhuang which follows the teaching of Master Chen Xiao Wang.

1) Stand still with your feet together and your head upright, as if you are listening to a sound coming from behind you. Your baihui point, huiyin point and yongquan points should be in line and your Qi will start to sink to your Dantien. Slightly bend your knees. This will help your Qi sink more and stop your body from moving. (Fig 1 & 2)

2. Start to bend your knees more, but keep your knees, shoulders, hips, back and ankles in a straight line. The shoulders and hips are connected together and your arms and ankles are connected together. More Qi will sink to the Dantien because the knees bend more. Your center of gravity also moves to your Dantien and this makes the upper body feel lighter and allows the Qi to flow more easily. 

Now shift all your weight onto your right leg and lift up your left foot. Try to keep your balance and do not allow yourself to fall over. (Fig 3)

Slowly move your left foot out to the side until your feet are shoulder width apart (Fig 4) and then shift your weight over until your weight is even on both feet. You should now feel more steady. Do not forget to keep your head up (as if you are listening to something behind you), arms and body straight. Your knees should still be bent, but do not let them go past your toes. Everything should be still and relaxed, let the Qi sink to the Dantien and stand still 'like a mountain'. (Fig 5)

3. Now you can start to slowly raise up your arms, as if you are holding something between your hands. Move slowly until your arms are at a comfortable height. Some people like them high and some like them lower. How high or low you go depends on how strong you are, and this is actually the same with the stance, but in the beginning it is better to use a hight stance and just have your hands in a comfortable positoin. (Fig 6, 7, 8)

While you are standing, you can slightly adjust your posture if you find any part of your body is tense or uncomfortable. This will help you stand for a long time so you can store a lot of Qi and let the power of the Qi develop. To begin with, your teacher will help to adjust your posture until it is right. Afterwards, you will find that heat passes through your body and this means that all the blockages are clear. 

How long you can manage depends on your standard and you will find the longer you stand, the longer you like to do the exercise.  At the end, when you feel you want to stop, slowly drop your hands down to  your sides and close your legs until you are standing in the original position. The longer you stand, the more clear you will feel, sometimes you will almost forget yourself. When you try to forget everything and relax, the Qi inside your body will flow very strongly, passing all around the body, making you feel good and relaxed. 

Gradually build up the time you can stand, from about fifteen minutes to one hour. Zhan Zhaung is a very important part of taijiquan. If you practice regularly it can help to make you strong and healthy.

Qi Magazine - Issue 27 (1996)

Qigong and Meditation: Relaxation is the Key

MEDITATION and QIGONG

by Glenn Gossling

Qi Magazine - Issue 20 (1995)

Meditation and the movements of the forms are yin and yang aspects of Qigong. You need both to balance your study. The movements unblock channels, open acupoints and stimulate the organs. Meditation allows you to center and collect energy. The stillness of your meditation posture also allows you to feel the effects of the forms as Qi circulates around your body. The combination of the two exercises will give you completely different experiences to meditation on its own.

It is essential that you maintain good posture during meditation. Initially this may be uncomfortable but you should not give in to backache or other irritations. It is only by committed regular practice that you can improve your posture and remove the root causes of these problems.

Correct posture and breathing are interlinked. If you allow your shoulders to hang forward they close the chest. If you sit in a slouched posture your rib cage compresses your abdomen. Your posture and breathing also affect the way that Qi flows around your body. Poor posture and restricted breathing will cause Qi to stagnate. Once your posture is correct and your breathing relaxed, meditation becomes an engine for clearing problems. Deep breathing and relaxation are difficult without good posture.

Some people with previous experience of meditating find Qigong meditation difficult because we use no mantras or visualization techniques. Visualization and mantras are often used badly, as a way to ignore what is happening in your body and mind. It is not healthy to suppress these things. You should just let your emotions and physical sensations arise so that they dissipate or you can deal with them. Mantras and visualization techniques focus the mind and can cause side effects if used too much. Any mental techniques will eventually upset the stomach if used too much. In Qigong, a thorough knowledge of our physical selves is the foundation from which we advance to higher levels of study.

Some people wonder whether this might make us too body orientated and not mental enough. It should be remembered that in Chiense medicine there is no mind/body dichotomy. It is well known that the heart rules your shen (spirit) and the liver harmonizes your emotions and so on. By concentrating on your physical sensations you are dealing with your mind too. 

In Qigong we lightly focus on the Dantien or breathing. The trick is just to relax and let it all happen. For sure, to begin with, you are going to find that your mind floods with all kinds of thoughts - what am I going to have for tea? What is the sound? How long have I been sitting here? etc. If you persist in your study eventually these thoughts will settle down. Then you will be able to observe yourself. This is the original use of visualization - you concentrate on an image (such as the meeting of a tiger and dragon, which are symbols of yin and yang, a visual metaphor for the process of meditation) just long enough for the mind to settle and then you get on with the real process of meditation (listening to your body). Don't simply expect the mental visualization to do the work for you.

It can be very hard to maintain this 'unfocussed' concentration. It is all too easy to let your mind wander. One possible solution to this can be to keep a meditation diary. Knowing that you are going to have to write something down at the of your meditation can help keep your thoughts on what you are doing. It gives you a record so that you can examine how your experiences change and develop over a period of time. It will also allow you to discover patterns in your experiences which add to your knowledge and understanding of Qigong.

Relaxation is the key to meditation. Once you are in a relaxed state you can 'watch' what happens and experience the different effects of Qigong. By keeping still you let your Qi flow naturally to any part of your body that needs it so that you can heal yourself. Over long periods of time you can store your Qi in your Dantien to raise your energy level. Eventually maybe, you might even form a crystal there. 

Why Meditation is Important to the Martial Arts

Why Meditation is Important to the Martial Arts

by Jáchym Jerie, January 24, 2011

Disciple of Dr. Yang, Jwing-Ming at the YMAA CA Retreat Center

Also featured in the Spring 2011 Issue of Qi-Journal: http://www.qi-journal.com/

To reach the full potential as a martial arts practitioner, you must begin by training your mind. One way to accomplish this task is through sitting meditation. Through meditation your awareness, calm, and focus will increase. These are all very important factors in martial arts. Without awareness, you will not be able to fight in a battle without getting hit or even killed. Without focus, you will not be able to catch the right opportunity to strike or defend, which could be disastrous. Without calmness, you will not be able to focus or relax. If you tense up out of fear, you will burn out quickly. You must learn how to manipulate your energy, which will be referred to as Qi (氣) of the body so it will not disperse unused. Also you can activate more energy when it is really necessary.

All these benefits can be gained through embryonic breathing, which is the type of meditation focused in this article.

Embryonic Breathing Theory

To understand the concept of embryonic breathing, you have to know the basic energy system of the body. The human body has two polarities, one resides in the brain, and the other is in the abdomen region. The latter is called the real lower Dantian (丹田), while the former is known as the upper Dantian. There is another Dantian positioned at the solar plexus area, but not covered in this article. The lower Dantian is the battery for the whole body. It resides in the abdomen region. The structure of the abdomen allows Qi to be stored to a high level and from there it can supply the whole body.

The upper Dantian is in the limbic system located between the ears. Some Qi Gong (氣功) practitioners believe that this is the residence of the spirit and your true self.

The lower and upper Dantian communicate through the spinal cord. The communication occurs here because the spinal cord is composed of material highly conductive to Qi. This enables the two brains to act as one. Physically, they are two, but in action, they are one.

Yin and Yang

The energy of the Dantians has two polarities; the lower Dantian is the Yang (陽) side, and the upper Dantian is the Yin (陰) side. The two polarities regulate the whole energy system of the body. The Yang side supplies the quantity, while the Yin side supplies the quality. The quality of the energy will improve as the practitioner learns how to focus better. However, it is not a task that can be finished since there are unlimited levels of focus. Only through practice can you attempt to achieve a level of focus where outside distractions will not register. To improve the quantity, you have to condition the lower Dantian. For further information please refer to the book Qigong, The Secret of Youth—Da Mo's Muscle/Tendon Changing and Marrow/Brain Washing Classics, by Dr. Yang, Jwing-Ming.

False Dantian

The whole abdominal area is called false Dantian and can store energy to some extent, but once it is full, the energy will be distributed and consumed. The energy that is stored there comes from fat conversion, which happens as we move our abdomen, in normal or reverse abdominal breathing, which will be discussed later in this article. About one and a half inches below the navel, there is a cavity which is called Qihai (氣海) or false Dantian. Through this cavity one can lead Qi into and out of the real lower Dantian.

Semi-sleeping State and the Mind

The Chinese believe that human beings have two kinds of minds. One is called Yi (意) and the other one is called Xin (心). Yi is steady like a horse and represents wisdom. Xin is like a monkey and represents the emotional mind. To calm down the emotional mind, you should focus on your breathing. The semi-sleeping state is very important for meditation. Once we get to the semi-sleeping state the subconscious mind starts to wake up. The control of the conscious mind gets thinner and thinner. Once you meditate for a while, you might experience the surfacing of emotions such as anger or sorrow. Those feelings are most likely trapped emotions from the past, and you should release them.

Despite this, the semi-sleeping state is a condition in which we can best concentrate. When we are in the conscious state, our mind registers a lot of things and gets distracted by the outside world. Once we reach the semi-sleeping state, those distractions from outside fade away. Of course it is not easy to keep the semi-sleeping state without falling into the sleeping state. Through regular practice you will be able to do so.

Normal Abdominal Breathing

As you inhale, the diaphragm drops down and the abdomen pushes out. The Huiyin (會 陰), located between the anus and the testicles (essentially the perineum), also pushes out. As you exhale, the abdomen withdraws and the diaphragm moves back up to push air out. The Huiyin also gently pulls in.

This breathing technique is mostly used for relaxation purposes and is a very natural and familiar way to breathe. Babies instinctively use abdominal breathing. However, most people develop the habit of breathing with their ribcage as they grow older.

Reverse Abdominal Breathing

Reverse abdominal breathing is the opposite of normal abdominal breathing. As you inhale, the Huiyin and abdomen draw in. As you exhale, the Huiyin and abdomen push out. This breathing method helps to lead and build Qi more efficiently and should be used during meditation. Reverse abdominal breathing occurs naturally quite often, such as when laughing or crying. Reverse abdominal breathing also helps to energize muscles to a higher level, so it also occurs without thought when power or strength is needed, for example, when pushing heavy objects.

Embryonic Breathing

Embryonic breathing is the foundation for many kinds of meditation and Qigong exercises. Please note, it is very important to establish a good foundation before you can move onto any advanced exercises. If you want to master embryonic breathing, you have to practice the normal and reverse abdominal breathing techniques.

Embryonic breathing itself is basically the reverse abdominal breathing exercise with the mind placed into the lower Dantian. A step by step approach is discussed below. When the mind is placed into the center, one stores the energy there, since the mind and Qi are connected.

How does Meditation Work?

To get a deep understanding of meditation requires time and a lot of practice. To achieve success, you need to be patient and have perseverance. If you would like to start meditating, think about an available time in your schedule. It is preferable to meditate at the same time each day. This will establish a routine, and will make it easier for you to settle your mind faster.

Meditation can be practiced in almost any position. Here, at the YMAA Retreat Center, we like to sit on a cushion with crossed legs. This is practical as we will do further exercises in this position. You may prefer to sit on a chair or even lay down. The first step of embryonic breathing is to calm down your emotional mind. You do this by focusing on your breathing and relaxing your body. In the beginning, you might get distracted and think about other issues instead of paying attention to your breathing. If you get distracted, simply bring your mind back to your breathing. It will take some time until you feel comfortable with focusing inward and pushing external thoughts away.

Benefits Gained Through Meditation

As you progress, you will naturally start to inhale into your abdomen and this will have a great effect on your health. The diaphragm drops down as you inhale which massages the organs that are below it, in particular the kidneys, liver and spleen. The kidneys produce hormones and through the massage, the production goes up. These hormones are a bio-catalyst which helps make chemical processes in the body run more smoothly. As we age, the hormone production goes down; therefore it is important to keep the hormone production at a proper level.

Through proper, relaxed, and smooth breathing, you take in a lot of oxygen. This will ensure that the practitioner has a faster metabolism. Only with air are we able to change food into energy, therefore, it is extremely important to build up the right breathing habits.

In addition, you will learn how to manipulate your energy. Using the correct technique of breathing, you can manifest more energy or store it in the center and in the bone marrow. That’s why you can store energy when there is abundance, and manifest it when it is really necessary. Through meditation, the mind calms down and becomes more focused. This is crucial since focus is needed for all the tasks we face in daily life. It helps to solve them efficiently and thoroughly. You will find a solution to a problem faster when you are focused and calm, rather than when you are distracted and agitated.

Often we read that our life will get easier through meditation. This is only partially true. Meditation is hard work and it requires a tremendous amount of discipline. It will bring you to the point where you face your true self, and this might not be an easy task.

I believe that one of the reasons why we have so many things that keep us occupied is because we don't want to listen to our inner selves. No one really likes to look into a mirror and see all the flaws you have. But this is the only way we can evolve. As you meditate, you might feel emotions coming up without any apparent reason. Those emotions are the ones which we hold back. The only way to deal with them is to let them out. Mediation can be a very powerful tool in your life for improving mental well being as well as physical health.

Jáchym Jerie is a disciple of Dr. Yang, Jwing-Ming at the YMAA CA Retreat Center, which is located in Humboldt County, CA. Jáchym grew up in Switzerland and has been training Kung Fu since he was 17.

For more information: www.YMAA.com

Qigong Breathing by Michael Tse (1994)

Qi Magazine (Issue 11 - 1994)

By Michael Tse

Everybody knows how to breathe. But how many people really understand the breathing practice within Qigong? This is very important because without the correct breathing techniques we cannot develop our Qi.

Breathe in, Breathe out - inhale, exhale. We all do this every second, none of us can stop, otherwise we will die. During the breathing process the air comes in through the nose, passes down to the lungs and then the oxygen goes on to all the different parts of the body. This maintains the body and particularly the functions of the organs: heart, lungs, kidneys, stomach, live and especially the brain. We know breathing is very important. How could we do it better so that we can get more energy - Qi?

The first step we should take is to find the best air we can. Technique is important, but the air is more important. It does not matter if you have the best breathing techniques if the air you are taking in is polluted. You will still become ill - the air will harm you! So find a place with plenty of fresh air, when you are indoors, open the windows. Fresh air is where our energy comes from. Many people like to concentrate on technique, if they miss fresh air, it is as if they have a beautiful car with a good engine but no petrol. 

The Chinese say: "In a purified place people will be in high spirits." Thus those who live or are born in a place with good energy will be healthy and intelligent, they may become great people in the future. On the other hand, a great person must live in a place with good energy. Therefore, Chinese people are very concerned about the environment they live in and even buried in. They all know about Fung Shui (Geomancy) - the energy of the environment. 

Just being in a place with good environmental influences can give you a lot of energy, even if you do not know any Qigong breathing techniques, you will benefit greatly and tend to relax. We are all very sensitive to our surroundings. It can affect our health and our emotions. For example, in a noisy place you cannot concentrate, cannot think - so you will not get any new ideas. In a quiet place you can relax and open your mind. Here you can solve many problems, because it is a good place. 

So, now we have the petrol, we need to learn how to drive... In the beginning you should relax your body. Allow all the joints, muscles and face to relax and the mind to become calm. Now your body's functions will become normal. There is no tension and no distractions. Then slightly concentrate on your Dantien, your center just below your navel, because this is where your energy is stored. 

Different people describe the location of the Dantien in different ways. Some say at the Qihai point (an acupuncture point on the Ren Channel), some say one and a half inches or even three inches below the navel. Actually, the Dantien is an area, not a point. So we do not need to be so strict about its exact location. 'Dan' means 'essence of energy' or 'crystal'. 'Tien' means 'field'. A field is not a point, it is an area. Thus the Dantien is an area. When the Dantien is open it can store a lot of energy. This makes you healthy, strong and lets you live a long life. The more active you are, the more energy you will use and this reduces your life. Take for example a dog. Dogs breathe very quickly, using the mouth more than the nose. they are very active and fast - very yang. Thus they only live for about fiifteen years, twenty at the most. A turtle for example, does not breathe with its nose alone. It uses its internal body, its abdomen. Each breath takes about two minutes. It moves slowly and quietly - very yin. So on average they live for two hundred years! People are the same. If you go running, circuit training, weight training, then these exercises can make you big, but they do not give you energy. Quiet, slow, gentle - these ways can help you store energy. 

When you breathe you should not just use your chest,  your lungs - you should use your abdomen.  They abdomen is deeper than the chest. When you breathe the breathing is deeper, longer, more internal. This way the Qi goes directly to your Dantien and strongly affects the internal organs, particularly the kidneys, lungs and heart. In fact, you breathe with the Dantien.

The Breathing Methods

The first breathing method you should use is 'natural breathing'. Forget everything (including your abdomen and the way it moves as you breathe). Just relax and concentrate on your Dantien. Slowly you will find your breathing getting deeper and deeper. 

Then you can move on to other breathing techniques. One is 'normal breathing'. Unlike natural breathing, normal breathing places more emphasis on the Dantien. As you breathe in your abdomen expands, so your Dantien expands. As you breathe out you contract your abdomen, so your Dantien moves in. this emphasizing stimulates the Dantien, making it warm. 

After practicing 'normal breathing' for a time we can move on to a slightly higher level technique - 'reverse breathing'. This also works with the abdomen, but as you breathe in you pull in your abdomen and as you breathe out you expand your abdomen. This is more difficult than normal breathing it is also stronger - it is like turning up the fire to make the room warm. 

Finally, having practiced for long enough you will find that relaxation is the most important thing. When you breathe you must relax your whole body. Start with natural breathing then move on to normal and reverse breathing. These breathing methods are good for the Dantien. They make it more sensitive and able to collect more Qi. However, because they are stronger you cannot use them all the time. Just use them to stimulate your Dantien, then let go and breathe naturally, otherwise you will become too yang - too hot, like you burn the toast. This will cause the heart to beta quickly and build up the pressure in your  veins. You will not be able to sleep and you will suffer from stress.

The correct way to use either normal or reverse breathing is to count twenty-four breaths (inhale and exhale being counted as one) and then go back to natural breathing. This allows your Qi to come back to the Dantien. You will find all your channels are clear and you feel comfortable and warm. Just let your Qi flow naturally. In fact, if you are relaxed enough, your breathing will spontaneously change to normal and reverse breathing naturally - it is no longer fixed. At that moment you are at one with nature, your body will be so relaxed that you will forget it completely, you will not even notice your breathing. Let everything go and your body will eventually become part of the universe - reach the state of Tao.

Dr. Yang's Twenty-Four Rules for Qigong Practice

24 Rules for Qigong Practice
The Root of Chinese Chi Kung, The Secrets of Chi Kung Training

by Yang, Jwing-Ming

When I began studying Qi Gong (Chi Kung), one of my classmates who had been at it for a while, said that when it comes to feeling your Qi moving within your body, it will take two years to feel anything, and five years to believe it. 

While taking two years to feel the Qi wasn't exactly right, the essence of his comments are still very true. Qi Gong is a path, not a destination, and along that path are many signposts that you will pass. Feeling the Qi, believing you feel the Qi, learning to direct it with physical movements, learning to direct it with just your mind's intent, directing it somewhere in the future, in the past, etc... are all steps along a never ending path.

The article that follows is designed to prepare you for a life of discipline, not instant gratification. The only true gratification that comes from doing Qi Gong is to enjoy the activity while your doing it, no matter what your level. Gratification that is dependent on obtaining any sort of power will only get in the way of the most sacred of all side-effects of Qi Gong, and that is enlightenment itself.

In this section we will list the twenty-four rules which have been passed down by generations of Chi Kung masters. These rules are based on much study and experience, and you should observe them carefully.

1) Don't be Stubborn about Plans and Ideas

This is one of the easiest mistakes for beginners to make. When we take up Chi Kung we are enthusiastic and eager. However, sometimes we don't learn as fast as we would like to, and we become impatient and try to force things. Sometimes we set up a schedule for ourselves: today I want to make my Dan Tien warm, tomorrow I want to get through the tailbone cavity, by such and such a day I want to complete the small circulation. This is the wrong way to go about it. Chi Kung is not like any ordinal-v job or task you set for yourself -- YOU CANNOT MAKE A PROGRESS SCHEDULE FOR CHI KUNG. This will only make your thinking rigid and stagnate your progress. EVERYTHING HAPPENS WHEN IT IS TIME FOR IT TO HAPPEN. IF YOU FORCE IT, IT WILL NOT HAPPEN NATURALLY.

2) Don't Place your Attention in Discrimination

When you practice, do not place your attention on the various phenomena or sensations which are occurring. Be aware of what is happening, but keep your mind centered on wherever it is supposed to be for the exercise you are doing. If you let your mind go to wherever you feel something "interesting" happening, the Chi will follow your mind and interfere with your body's natural tendency to rebalance itself. Do not expect anything to happen, and don't let your mind wander around looking for the various phenomena. Furthermore, don't start evaluating or judging the phenomena, such as asking "Is my Dan Tien warmer today than it was yesterday?" Don't ask yourself "Just where is my Chi now?" When your mind is on your Chi, your Yi is there also, and this stagnant Yi will not lead the Chi BE AWARE OF WHAT IS HAPPENING, BUT DON'T PAY ATTENTION TO IT When you drive a car, you don't watch yourself steer and work the pedals and shift gears. If you did, you'd drive off the road. You simply put your mind on where you want to go and let your body automatically drive the car. This is called regulating without regulating.

3) Avoid Miscellaneous Thought Remaining on Origins

This is a problem of regulating the mind. The emotional mind is strong, and every idea is still strongly connected to its origin. If you cannot cut the ideas off at their source, your mind is not regulated, and your should not try to regulate your Chi. You will also often find that even though you have stopped the flow of random thoughts going through your mind, new ideas are generated dung practice. For example, when you discover your Dan Tien is warm, your mind immediately recalls where this is mentioned in a book, or how the master described it, and you start to compare your experience with this. Or you may start wondering what the next step is. All of these thoughts will lead you away from peace and calm, and your mind will end up in the "Domain of the Devil." Then your mind will be confused, scattered, and very often scared, and you will tire quickly.

4) Hsin (Shen) Should not Follows the External Scenery

This is also a problem of regulating the mind (Hsin). When your emotional mind is not controlled, any external distraction will lead it away from your body and to the distraction. You must train yourself so that noises, smells, conversations and such will not disturb your concentration. It is all right to be aware of what is happening, but your mind must remain calmly, peacefully and steadily on your cultivation.

5) Regulate your Sexual Activity

You should not have sexual relations at least 24 hours before or after practicing Chi Kung, especially martial or religious Chi Kung. The Essence-Chi conversion training is a very critical part of these practices, and if you practice Chi Kung soon after sex, you will harm your body significantly. Sex depletes your Chi and sperm, and the Chi level in the lower portion of your body is lower than normal. When you practice Chi Kung under these conditions, it is like doing heavy exercise right after sex. Furthermore, when your Chi level is abnormal, your feeling and sensing are also not accurate. Under these conditions, your Yi can be misled and its accuracy affected. You should wait until the Chi level regains it normal balance before your resume Chi Kung. Only then will the Essence-Chi conversion proceed normally and efficiently.

One of the major purposes of Chi Kung is to increase the Essence Chi conversion and use this Chi to nourish your body. Once a man has built up a supply of Chi, having sex will only pass this Chi on to his partner. As a matter of fact, many Chi Kung masters insist that you should not have sex three days before and four days after practice. During sexual relations the female usually gains Chi while the male loses Chi during ejaculation. The woman should not practice Chi Kung after sex until her body has digested the Chi she has obtained from the man. There are certain Taoist Chi Kung techniques which teach men how not to lose Chi during sexual activity, and teach women how to receive Chi from the man and digest it. We will leave the discussion of this subject to Chi Kung masters who are qualified and experienced in it.

6) Don't be Too Warm or Too Cold

The temperature of the room in which you are training should not be too hot or too cold. You should practice in the most comfortable environment which will not disturb your mind and cultivation.

7) Be Careful of the Five Weaknesses and Internal Injuries

Five weaknesses means the weaknesses of five Yin organs: the heart, liver, lungs, kidneys, and spleen. When you realize that any of these five organs is weak, you should proceed very gradually and gently with your Chi Kung practice. Chi Kung practice is an internal exercise which is directly related to these five organs. If you do not move gradually and gently, it is Like forcing a weak person to run 10 miles right away. This will not build up his strength, instead it will injure him more seriously.

For the same reason, when you have an internal injury your internal Chi distribution and circulation is already disturbed. If you practice Chi Kung your feelings may be misled, and your practice may worsen your problem and interfere with the natural healing process. There are certain Chi Kung exercises which are designed to cure internal injuries, but to use them properly you need to have a very good understanding of the Chi situation of your body.

8) Avoid Facing the Wind when Sweating

Don't practice in the wind, especially facing the wind. When you practice Chi Kung you are exercising either internally, or both internally and externally. It is normal to sweat, and since you are relaxed, your pores are wide open, If you expose your body to cold wind, you will catch cold.

9) Don't Wear Tight Clothes and Belt

Always wear loose clothes during practice because this will help you to feel comfortable. Keep your belt loose, too. The abdomen is the key area in Chi Kung practice, and you must be careful not to limit the movement of this area because it will interfere with your practice.

10) Don't Eat too Much Greasy and Sweet Food

You should regulate your eating habit while you are practicing: Chi Kung. Greasy or sweet food will increase your Fire Chi, making your mind scattered, and your Shen will stray away from its residence. You should eat more fruit and vegetables, and keep away from alcohol and tobacco.

11) Don't Hang your Feet off the Bed

In ancient times the most common place in Chi Kung practice was sitting on your bed. Since most beds were high, if you sat on the edge of the bed your feet would hang off the side of the bed above the floor. When you practice Chi Kung your feet should touch the floor. If they do not, all of the weight of your body will press down on the lower part of your thighs and reduce the Chi and blood circulation. Furthermore, when you practice you should not put your feet up on the table, because this position will also stagnate the Chi and blood circulation.

12) Don't Practice with a Full Bladder

You should go to the toilet before you start your practice. If you need to go during practice, stop your practice and do so. Holding it in disturbs your concentration.

13) Don't Scratch an Itch

If you itch because of some external reason, such as an insect walking on you or biting you, do not be alarmed and keep your mind calm. Use your Yi to lead the Chi back to its residence, the Dan Tien. Breathe a couple of times and gradually bring your consciousness back to your surroundings. Then you may scratch or think of how to stop the itching. However, if the itching is caused by Chi redistribution in the Chi Kung practice, remain calm and do not move your mind there. Simply ignore it and let it happen. Once it has reached a new balance, the itching will stop. If you scratch this kind of itch it means that your mind has been disturbed, and also that you are using your hands to interfere with the natural rebalancing of your body's Chi.

14) Avoid Being Suddenly Disturbed or Startled

You should avoid being suddenly disturbed or startled. However, if it does happen, calm down your mind. You must absolutely prevent yourself from losing your temper. What has happened has happened, and getting mad cannot change anything. What you should do is prevent it from happening again. Most important of all, though is learning how to regulate your mind when you are disturbed.

15) Don't Take Delight in the Scenery

It is very common during practice to suddenly notice something that is going on inside of you. Perhaps you feel Chi moving more clearly than ever before, or you start to sense your bone marrow, and you feel elated and excited. You have just fallen into a very common trap. Your concentration is broken, and your mind is divided. This is dangerous and harmful. You have to learn how to be aware of what is going on inside you without getting excited.

16) Don't Wear Sweaty Clothes

This happens mostly in moving Chi Kung practice, especially in martial Chi Kung training. When your clothes are wet from sweat you will feel uncomfortable, and your concentration will be affected. It is better to change into dry clothes and then resume practice.

17) Don't Sit When Hungry or Full

You should not practice Chi Kung when you are hungry or when your stomach is full. When you are hungry it is hard to concentrate, and when you are full your practice will affect your digestion.

18) Heaven and Earth Strange Disaster

It is believed that your body's Chi is directly affected by changes in the weather. It is therefore not advisable to practice Chi Kung when there is a sudden weather change, because your practice will interfere with your body's natural readjustment to the new environment. You will also be unable to feel and sense your Chi flow as you do normally. You must always try to remain emotionally neutral whenever you do Chi Kung; even if you are disturbed by a natural disaster like an earthquake, you must remain calm so that your Chi stays under control.

19) Listen Sometimes to True Words

You need to have confidence when you practice Chi Kung. You should not listen to advice from people who do not have experience in Chi Kung and who are not familiar with the condition of your body. Some people listen to their classmates explain how they reached a certain level or how they cured a certain problem, and then blindly try to use the same method themselves. You need to understand that everyone has a different body, everyone's health is slightly different, and everyone learns differently. When the time comes for you to learn something new, you will understand what you need. Play it cool and easy, and always have confidence in your training.

20) Don't Lean and Fall Asleep

You should not continue your Chi Kung training when you are sleepy. Using an unclear mind to lead Chi is dangerous. Also, when you are sleepy your body will not be regulated and will tend to lean or droop, and your bad posture may interfere with the proper Chi circulation. When you are sleepy it is best to take a rest until you are able to regain your spirit.

21) Don't Meditate When You Have Lost Your Temper or are Too Excited

You should not meditate when you are too excited due to anger or happiness. Since your mind is scattered, meditation will bring you more harm than peace.

22) Don't Keep Spitting

It is normal to generate a lot of saliva while practicing Chi Kung. The saliva should be swallowed to moisten your throat. Don't spit out the saliva because this is a waste, and it will also disturb your concentration.

23) Don't Doubt and Become Lazy

When you first start Chi Kung, you must have confidence in what you are doing, and not start doubting its validity, or questioning whether you are doing it right. If you start doubting right at the beginning you will become lazy, and you will start questioning whether you really want to continue. In this case, you will not have any success and your practice will never last.

24) Do not Ask for the Speedy Success

This is to remind you that Chi Kung practice is time consuming and progress is slow. You must have patience, a strong will, and confidence to reach your goal. Taking it easy and being natural are the most important rules.

----

Learning With The Grandmasters: Yang, Jwing-Ming

Dr. Yang, Jwing-Ming (楊俊敏博士) started his Gongfu (Kung Fu) training at the age of fifteen under the Shaolin White Crane (Bai He) Master Cheng, Gin Gsao (曾金灶). In thirteen years of study (1961-1974) under Master Cheng, Dr. Yang became an expert in the White Crane style of Chinese martial arts, which includes both the use of bare hands and of various weapons such as saber, staff, spear, trident, two short rods, and many others. With the same master he also studied White Crane Qin Na (or Chin Na), Tui Na and Dian Xue massages, and herbal treatment.

At the age of sixteen, Dr. Yang began the study of Taijiquan (Yang Style) under Master Kao, Tao (高濤). After learning from Master Kao, Dr. Yang continued his study and research of Taijiquan with several masters and senior practitioners such as Master I, Mao-Ching (李茂 清) and Mr. Wilson Chen in Taipei. Master Li learned his Taijiquan from the well-known Master Han, Ching-Tang, and Mr. Chen learned his Taijiquan from Master Chang, Xiang-San. Dr. Yang has mastered the Taiji barehand sequence, pushing hands, the two-man fighting sequence, Taiji sword, Taiji saber, and Taiji Qigong.

Yang's Martial Arts Association was established in Boston, MA in 1982. With the intent of preserving traditional Chinese Kung Fu and Qigong , Dr. Yang, Jwing-Ming began training students in the rigors of Shaolin Long Fist and White Crane Gongfu as well as Yang Style Tai Chi Chuan. Currently, YMAA is an international organization, including 56 schools in Argentina, Belgium, Canada, Chile, France, Holland, Hungary, Iran, Ireland, Italy, Poland, Portugal, Spain, South Africa, the United Kingdom, and the United States. In the early 80's, Dr. Yang wrote several books, published by Unique Publications. In 1984, Dr. Yang retired from his engineering career, to undertake his life-long dream of teaching and researching the Chinese arts and introducing them to the West through many books, videos and DVDs.

In summary, Dr. Yang has been involved in Chinese Gongfu since 1961. During this time, he has spent 13 years learning Shaolin White Crane (Bai He), Shaolin Long Fist (Changquan), and Taijiquan. Dr. Yang has more than thirty years of instructional experience: seven years in Taiwan, five years at Purdue University, two years in Houston, TX, and 24 years in Boston, MA. On November 29, 2005, Dr. Yang conferred the title of Taiji Master to one of his senior students (Roger Whidden)for the first time, which by tradition bestows the honorable title of Grandmaster upon Dr. Yang.