The Microcosmic Orbit The Small Heaven Meditation

The Purpose:

To activate and circulate your energy in two of the Eight Extraordinary Meridians - the Governor Meridian/Du Mo up the center line of your back, and the Conception Meridian/Ren Mo down the center line of your front.

Overview and Explanation:

These two meridians divide the body into left and right, and affect every other energy channel and function, because they have 'Meeting Points' along them which influence and affect all of the other meridians.

The following instructions have been simplified and modified for people new to this practice. The points listed are all classical Acupuncture Points, which can be found in any Acupunture point chart or book. For people wanting more precision, and to know how to locate the specific points, recommended books are listed separately at the end of Part I.

Preparation: Minimum: The Ba Gua.

Optimal: Smile at Yourself, The Ba Gua, The Six Healing Sounds, Cleanse The Emotions, Cultivate The Virtues.

THE PRACTICE:

When you begin this practice, do it lightly and gently at first, then slowly increase duration and intensity as you develop more experience and ability. At the beginning hold your attention at each of the following points for the same amount of time and the same number of breaths. Later, as you develop sensitivity, you will develop the ability to "read" how your energy is doing at any given point, and to hold it there for greater or shorter periods of time as needed. You can vary the amount of time you practice, or hold your attention for a specific number of breaths at each point as a way of timing yourself.

Sit on the edge of a chair in an upright position (unless you have back problems, in which case sit whichever way is most comfortable). Place your knees shoulder-width apart and feet flat on the ground facing forward. Close your eyes, focus your attention inside yourself.

Clasp your palms in front of you - left facing up and right facing down on top of it. Let your palms rest comfortably in your lap or across your abdomen.

The Navel

Put your attention into your navel. Imagine that you are breathing in and out through your navel, until you begin to feel an energy sensation there - this may feel warm, or full, or tingling, or some such feeling.

The Sexual Point

As you breathe out, use your mind to send your energy down the front mid-line of your abdomen to your sexual point. For women this point is approximately 2 inches/5 cm below the navel, or 3 fingers width. For men the sexual point is at the top of the pubic bone. Hold your energy there with your mind. Breathe in and out at this point for three or more times. Notice how this feels.

The Perineum

As you breathe out, use your mind to send your energy to your perineum - the area of soft tissue between your inside thighs at the top of your legs, and between your genitals and anus. Hold your energy there. Breathe in and out at your perineum for three or more times. Notice how this feels.

The Base Of The Sacrum

Next, use your mind to direct your attention and energy up your back to the base of your sacrum, to the point where the sacrum meets your tail-bone/coccyx. Hold your attention there. Breathe in and out at this point three or more times. Notice how this feels.

Opposite The Navel

Now, send your attention and energy to the point in the center of your back and spine, directly opposite your navel. Hold your mind, attention and energy at this point. Breathe in and out here three or more times. Notice how this feels.

The Adrenals

Send your mind and energy up the middle of your back to the point opposite the center of your solar plexus. This is the adrenal point. Hold your mind there. Breathe in and out at this point for three or more times. Notice how this feels.

Rear Heart

Then continue up the center of your spine to the point opposite the center of your chest and heart. Hold your mind there. Breathe in and out at this point for three or more times. Notice how this feels.

Base of the Neck

Continue upwards to the point where the base of the neck meets the top of the shoulders, where the cervical vertebra meet the thoracic vertebra. Hold your mind, attention, and energy at this point. Breathe in and out here three or more times. Notice how this feels.

Base Of The Skull

Now, send your energy up the mid-line of your back to the point at the base of your skull, where your skull meets the top vertebra of your neck. Hold your attention there. Breathe in and out at this point for three or more breaths. Notice how this feels.

Crown Of The Head

Next, bring your energy to the crown point, just back from the very top of your head, at the fontanelle where the skull bones meet together. Feel your energy accumulate there. Breathe in and out three or more times. Notice how this feels.

The Brow

Then, bring your energy down the mid-line of the front of your forehead to the point between your eyes. Feel your energy grow warm and soft. Hold your mind there. Breathe in and out three or more times. Notice how this feels.

Roof Of Your Mouth

Now, connect the tip of your tongue to the roof of your mouth, so that your tongue-tip finds the most sensitive and active spot on the hard palate behind your teeth. This connects the Governor Channel and the Conception Channel together, like turning on a light switch. You may feel a tingling sensation. Hold your energy there for three or more breaths. Notice how this feels.

The Throat

Bring your attention down through your tongue and throat to the point just below your Adam's Apple. Hold your attention, mind, and energy there for three or more breaths. Notice how this feels.

Center Of The Chest

Now, bring your mind and Qi down the front mid-line of your sternum to the point in the center of your chest. This is between the nipples on a man. Hold your mind and energy there. Breathe in and out at this point three or more times. Notice how this feels.

Solar Plexus

Next, bring your energy down to the mid-point of your solar plexus, mid-way between the bottom of your sternum and your navel. Hold it there. Breathe in and out at this point for three or more breaths. Notice how this feels.

And Back To The Navel

Finally, bring your energy back home to your navel. Hold your mind and energy there. Pay attention to how this feels. Breathe in and out three or more times.

You have now completed a circuit of The Microcosmic Orbit / The

To Continue:

If you wish to continue practicing at this stage, then you can circulate around the Microcosmic Orbit as long as you feel comfortable with this practice - 3, 6, 9, times, or more. Be careful not to overdo this in the early stages of practice.

Ascend up the back, from the perineum to the crown point as you breath in.

Descend down the front to the perinuem as you breath out. Circulate through the Microcosmic Orbit as you slowly inhale and exhale, as you breathe in and out.

End by bringing your attention to the Navel and sealing your Qi there by spiraling in and out.

Sealing Your Energy

When you want to end, do the following procedure.

To seal your energy back into your navel, spiral out with your mind from the middle of your navel 9 times, until the top of the spiral ends at the base of your sternum at the 12 o'clock position. Then reverse, coming back in to the center of the navel in 6 spirals.

However, as previously, men and woman do this in opposite directions, as follows:

Men spiral-out to the left/clockwise, and women spiral-out to the right/counter-clockwise. When you have reached the limit of your sternum at 12 o'clock, reverse direction to come back into the center of your navel in 6 spirals.

Then, most importantly, disconnect your tongue. This disconnects the Governor and the Conception Channels. It is essential to do this if you are ending this practice.

To close, place your palms over the navel, left first for men, right first for women, and concentrate your energy and attention there. Check how you now feel. Record it in your memory library.

Bathing Your Eyes

When you have finished the Microcosmic Orbit, rub your palms together and place them over your eyes. Feel the warmth and energy in your palms calm and refresh your eyes. Then, wash your whole face with the energy in your palms. Finally bring your hands down to rest any way comfortable on your thighs.

Slowly open your eyes, and let the outside come into you. See how you now feel. ***************

You have now completed The Microcosmic Orbit/The Small Heaven Meditation - circulating your energy from your navel, down the yin Conception Meridian to your perineum, then up the yang

Governor Meridian (up the center of your back and over your head to your mouth), and then through the tongue on down the yin Conception Meridian (from your mouth down the front line in the middle of your abdomen) back to your navel.

This practice can be done at different intensities. It is advisable to start lightly and gently at first, and slowly increase duration and intensity as you develop. Repeat this exercise whenever you wish, for differing amounts of time or differing numbers of breaths at each point, as you feel the need.

If during the course of this practice you meet an unexpected congestion or energy blockage at some point, then go back through each of the points in the reverse direction, bringing it back to the navel, and seal your energy there. Try the complete practice again at another time. Persevere.

The Microcosmic Orbit is one of the most important basic practices in Qigong, because it has such a pervasive effect on so many levels. It is also know as The Lesser Heavenly Cycle (Xiao Jiu Tien). It connects to, and opens up, all of the major organ meridians. All of these meridians have 'Meeting Points' along the Governor Meridian or the Conception Meridian and doing The Microcosmic Orbit activates these meeting points. It is the primary circuit which every other channel connects with.

To really get the feel and sense for the Microcosmic Orbit practice, it is best to get personal instruction from a teacher.

How do you now feel? Remember that feeling. Take it deep inside yourself. Record it. Use it as a reference - a comparison and measure - for yourself in the future. It is your experience of your energy moving at its best. Feel your energy, enjoy it. You can achieve this any time you wish, by just practicing Qigong.

You can cultivate your energy - and your life - right now. All you have to do is Practice.

Sitting quietly in a chair doing this practice for an hour may give you as much refreshment as two weeks vacation on a beach!

The Microcosmic Orbit is a complete practice, described in the classics and rooted in pre-history. It is a primary practice and can be done just for itself, to great benefit.

It is also a starting place for many other practices.

And, like the Ba Gua, it can be the way to end other practice sequences. Although it is not a necessity, you can always finish any sequence with The Microcosmic Orbit and The Ba Gua. ***************

List of Acupuncture Points

CV = Conception Channel GV = Governor Channel

With English name first, followed by the Chinese Romanization

(Please note that there are various ways of translating the Chinese names into English. The translations used here are in Wades-Giles transliteration system. The version here is from Prof. J.R. Worsley 'Traditional Chinese Acupuncture : Volume 1 : Meridians and Points.)

Navel

CV

8

Spirit Deficiency / Shen Chueh

Sexual (w)

CV

6

Sea of Chi / Chi Hai

Sexual (m)

CV

2

Crooked Bone / Chu Ku

Perineum

CV

1

Meeting of Yin / Hui Yin

Sacrum

GV

2

Loins Correspondence / Yao Shu

Opp Navel

GV

4

Gate of Life / Ming Men

Adrenals

GV

6

Middle of the Spine / Chi Chung

Rear Heart

GV

11

Spirit Path / Shen Tao

Base of neck

GV

14

Great Hammer / Ta Chui

Base of Skull

GV

16

Wind Palace / Feng Fu

Crown of Head

GV

20

One Hundred Meetings / Pai Hui

Brow

GV

24.5

Original Cavity of Spirit / Yin Tang

Roof of Mouth

None

No Name

Throat

CV

22

Heaven Rushing Out / Tien Tu

Center Chest

CV

17

Within the Breast / Shan Xhung

Solar Plexus

CV

12

Middle Duct / Chung Wan

Navel

CV

8

Spirit Deficiency / Shen Chueh

Taiji Taichi

THE BELT CHANNEL / THE DAI MO

The Purpose:

To activate and strengthen the field around your body.

To smooth, repair, balance and equalize your protective personal energy envelope.

To access the only horizontal channels circling and spiraling around your body.

Overview and Explanation:

The Belt Channel/Dai Mo is the meridian that circles horizontally around the body. It is the only meridian that moves on a horizontal level, and it wraps around all of the other channels, holding them together like a belt.

This practice may be used to clear your field, and make you feel good. There are different ways of doing this practice - you can slow down and do the rotations closer together and in more detail, or you can open them up as one big cocoon. It strengthens and clears your field around your body. It acts as a protective field, an envelope, and can function as an energy 'overcoat' to keep out undesireable energetic, psychic and emotional influences.

The human body is like a simple bar magnet, with a positive pole at one end and a negative pole at the other. Outside and around the body is a bio-electro-magnetic field, similar to the energetic field surrounding a bar magnet - most children are aware of this from the simple classroom experiment of sprinkling iron filings on paper which covers a magnet. The Chinese refer to this bio-electro-magnetic field as Wei Qi, but it is commonly known in the West as the 'Aura'. This extends roughly as wide as your arms can reach.

Your Wei Qi Field/Aura is an extension and reflection of your energy system. It is said to have seven distinct layers of increasing refinement and subtlety as it extends outward, each one corresponding to one of the seven energy centers along the central Thrusting Channel/Chong Mo. These energy centers are known in the Daoist system as 'Cauldrons'. In the yoga system they are familiarly known as 'Chakras'. It is considered that the lowest cauldron relates to the first layer, closest to the body, while the highest cauldron relates to the outermost layer, the one furthest from the body.

This Wei Qi Field is like an antenna and connects you with the external energy outside of you - for instance, it resonates with the Earth's magnetic field. It is also affected by such natural events as the weather, the seasons, and the moon cycles, as well as the location you are in. Being in the Grand Canyon at midnight on a full moon is a different 'energy' than being in the center of London on Monday morning in the 'rush hour'. There is a very real reason and purpose for people wanting to 'be in nature' - the 'energy' is better.

It is most important for your health and well-being to keep your Wei Qi Field clear, clean and strong, because it reflects and affects your meridian energy, and can be beneficial or detrimental to all of your organs, functions and overall health. However, you do not need to be in nature to do this, you can do it just using your mind.

The following practice can help you check, clear and balance your whole Wei Qi Field, and also help repair any irregularities or disturbances in your whole energy system. Checking your Field can put you back into good order, and prevent imbalances before they become physical problems. You use your mind and awareness to 'scan' your Field, like a personal internal radar.

Preparation:

Minimal: The Ba Gua, The Microcosmic Orbit. Optimal: Everything done so far.

THE PRACTICE:

There are three stages of development in the Belt Channel/Dai Mo practice:

- Around the core Thrusting Channel/Chong Mo inside you (see the next practice)

- Around the surface of your body

- Around the external Wei Qi Field that surrounds the whole body

Once you are proficient at working with your own Wei Qi Field you can extend outward into Heaven and Earth. Then you can draw the fresh clean energy of Heaven and Earth directly into you. However, to do this it is first necessary to learn the following practices.

Begin at the navel. Moving your Qi with your mind, activate the Ba Gua by spiralling out and back in again to turn it on. Condense your Qi into a pearl.

Using you mind and intention to direct and control your energy, start at the level of your navel. Your navel is 'home base' and the safest stablest location, where you start and end this practice. So, to begin, first do the following at the navel.

Focus the Qi Pearl at your navel on the surface of your skin. Directing it with your mind, let it flow from the navel to the left side of the waist, then to the Gate of Life/Ming Men point on the center of the spine at the back opposite your navel, and on around to the right side of the waist, then back to end again at the navel. Repeat this for total of 3 or 9 times.

To develop the ability to do this practice, first begin by circling three times each, at three levels - 1) around the central core Thrusting Channel, 2) around the surface of the body, 3) and around the outside Wei Qi Field.

Move the Qi Pearl from the surface of the navel inwards to the surface of the Chong Mo. At the central core of the Thrusting Channel/Chong Mo, rotate horizontally three times around to your left. However, it is important that you do not penetrate inside the Chong Mo itself, but see it as a 3 inch diameter tube and only circle around the outside of it. The reason for this is that inside the Chong Mo are the Cauldrons/Chakras, the centers of energy, which contain powerful, refined Qi, and which can be difficult to control without advanced experience. So only circle around the outside.

Next, move outwards to the surface of your skin, and again rotate horizontally, three times around to your left.

Then, extend outwards, from the surface to the outermost edge of your field, about as far as your fingertips could reach, and once again rotate horizontally, three times around to your left.

Finally, join all the three layers - core, surface and field -together, and rotate all of them to the left at the same time, like a lighthouse beam or a radar scan.

To end, come back to your navel on the surface of your skin.

You can now continue on upwards, repeating this process at every level of the Microcosmic Orbit, tying together the front and back points at each level — solar plexus, heart, throat, brow and crown.

To perform this slowly rotate upwards and to the left in a spiral, and as you go up let your mind scan through horizontal cross-sections of the complete diameter of your whole field. Pay close attention to how you feel, and what you sense. Do this carefully and get feedback. Pay attention to what this feedback means. Use your intuition and your "sixth sense". If your energy is slow or stuck, empty or uneven, too heavy or too light... use your mind to gently but firmly put it right, then continue.

Continue on up to your crown, then hold your energy there for as long as you feel the need to. This point is 3 inches in diamter.

After reaching the crown reverse the direction, so that you are now rotating down and to the right, in a reverse spiral. Now slowly move it down your body.

Descend, scanning as you go, from the top down — brow, throat, heart, solar plexus, navel, sexual point, perineum, then down to the knees and end on the soles of your feet.

As you become more experienced and proficient, if you notice any irregularity in your field remain at that level and continue to rotate your energy until you notice a shift and it runs smoothly and evenly.

Twelve Points Microcosmic Orbit

Finally, return back upwards. Rotate to the left at the soles of the feet, then continue on up, scanning to the left, through the knees, perineum and sexual point, to finish back at the navel.

To add another level to this practice once you have completed the first stage described above, coordinate it with your breathing.

- As you breathe in rotate up to the left.

- As you breathe out rotate down to your right.

Do this 3, 6, or 9 times. Once you have finished the spirals to the right at your feet, breathe in once more, and rotating to the left bring it up to finish at the navel.

To end, close down and seal your energy at your navel. Spiral out 9 or 36 times - men to the left/clockwise, women to the right/ counter-clockwise. Then reverse and come back in to your center 6 or 24 times - men to the right/counter-clockwise, women to the left/clockwise.

Pay attention to how you now feel. Remember it.

Add it to your energy memory library.

This completes the first stage of the two stages of the Belt Channel/Dai Mo practice, which is focused on rotating your Qi/ Energy within your own personal Wei Qi Field.

The second stage involves extending outside of yourself into Heaven and Earth and then drawing this external Qi/Energy into yourself. (see Practice 11).

Begin slowly, learn it carefully, and you will be able to turn your Wei Qi Field/Aura 'On' whenever you wish, or need to, and to correct it so that it operates smoothly and evenly.

The Belt Channel can be a complete practice in itself, and used and applied as and when needed.

Or, you can proceed in the regular progression to the following practice of The Thrusting Channel, and everything after that.

However, you can also proceed directly from here to Drawing In Heaven and Earth, as that is a direct progression.

Thrusting Meridian

THE THRUSTING CHANNEL / THE CHONG MO

The Purpose:

To open the central core channel that came into existance in the first division of the original single cell - from one into two.

To clear the central channel so that it is even, balanced and equalized.

To activate the primary channel that all others organize themselves around.

To open your personal yin-yang polarity, and cascade your Qi/ Energy around you.

Overview and Explanation:

The Thrusting Channel/Chong Mo is one of the most important routes in Qigong practice. It is the basis of all higher level Inner Alchemy practices. It penetrates many of the vital organs, the glands, and the brain. It also integrates and balances the cauldrons/chakras, which is vital for good health.

As previously stated, the human body is like a simple bar magnet, with a positive pole at one end and a negative pole at the other. The Thrusting Channel/Chong Mo is the core of the body's bar magnet. It runs internally, vertically like a hollow tube, in front of the spine, from the crown point/Governor 2 0 to the perineum/Conception 1.

These two points, GV 2 0 (at the top of the head), and CV 1 (at the bottom of the torso), are two of the four most important points in the body. The others are CV 8 at the navel, and GV 4 in the center of the back opposite the navel. Together these four points define and describe the top and bottom and the front and back of a body. They are said to originate in the first division of the fertilized egg.

The top and bottom polarities of the Thrusting Channel/Chong Mo are opposite for men and women.

- Men are positive/yang at the perineum, and negative/yin at the crown

- Women are positive/yang at the crown and negative/yin at the perineum.

Along the Thrusting Channel/Chong Mo are seven major centers of energy which are known in Qigong as the 'cauldrons' (more familiarly refered to as the 'chakras' of the yoga system). Around and outside the body is a bio-electro-magnetic field, similar to the energetic field surrounding a bar magnet, which the Chinese refer to as Wei Qi Field, but it is more commonly known in the West as the 'Aura'.

The Chong Mo is, in fact, three separate and distinct routes. They are most readily accessible at the Perineum. At this point the Chong Mo is oval shaped and approximately 3 inches/7.5 cm left-to-right, and two inches/5 cm front-to-back. There is a left/Yin channel, a center/Dao channel and a right/Yang channel.

These are equivalent to the Ida, Shushumna and Pingala in Yoga. ***************

The detailed and more complex version of this practice involves moving the Qi up and down each of the left, middle and right channels separately. However, for the sake of simplicity and ease of learning and doing, these three channels are combined into one here. Do this practice lightly at first, and increase in strength and intensity as you gain proficiency.

The practice is in four stages:

Stage 1. Perineum to diaphragm Stage 2. Perineum to neck Stage 3. Perineum to crown

Stage 4. Out one end of the channel and around the body, to re-enter at the other end.

The first three stages correspond to the lower, middle and upper energy centers, known as The Three Tan Tien / The Three Elixir Fields - that house Jing, Qi and Shen, which are the three basic types of energy as described in Part I - An Introduction.

- The first stage corresponds to the lower energy center in the abdomen, which stores the Jing.

- The second stage corresponds to the middle energy center in the chest, which stores the Qi.

- The third stage corresponds to the upper energy center in the head, which stores the Shen.

Preparation:

Minimal: The Ba Gua, The Microcosmic Orbit, The Belt Channel. Optimal: Everything so far.

THE PRACTICE:

If you are continuing from the previous practice of the Belt Channel/Dai Mo, then begin this practice by forming the pearl at your navel.

If you are beginning with this practice, start by creating a Ba Gua around the navel. Open it by spiraling out, then back in.

Then, using your mind, move the pearl from the navel to the perineum, as in the Microcosmic Orbit. Breath in and out a few times. Feel the Qi presence there and let it spread out and fill the oval area in the perineum. Hold your Qi there with your mind.

A Special Note About Breathing.

Coordinate moving the Qi with your breathing. As you breathe-in draw the energy up and as you breathe-out send the energy down.

As you do these practices, move your Qi up and down to each area three times - coordinated with your breathing - very lightly at first. As your channel becomes clearer you can increase the number of repetions to six, then nine and increase the intensity with which you practice, like you can close your hand very gently, or as strongly as you are able to using all of your strength and power -just because you decide to.

To aid in beginning to learn these practices it is helpful to reinforce the practice with hand and arm movements. Use the Lao Gong point in the center of your palms, which emits extra Qi, to focus, direct and lead your energy, your mind and your attention.

To do this, hold your hands 9-12 inches away from your body, and face your palms towards you, with the Lao Gong point in the center of your palms directed to your perineum, as if you were pointing two flashlights to overlap at this point.

As you breathe-in and draw up the Qi with your mind, also lead it with the Qi from the Lao Gong point in your palms by raising your hands in front of you, until you reach the specific level described below. Then as you exhale, send the Qi back down with your mind, and descend with your arms, hands and palms pointed back to the perineum. Repeat this each time you do the practice. In this way you are reinforcing the movement of your Qi with your own energy from your Lao Gong point.

Perform this through the following three stages. At the end of each stage take at least three breaths before continuing, to gather and stabilize your Qi at the perineum.

Stage 1. Perineum to the Diaphragm.

This is the Lower Tan Tien area. It involves all of the organs in the area, including the sexual organs and the adrenal glands.

As you draw up your Qi to your diaphragm with your mind, reinforce your focus with the Lao Gong points in your palms - then send your Qi back down again.

Stage 2. Perineum to Neck

This is the Middle Tan Tien. It includes the heart and the lungs and the thyroid and parathyroid glands.

As you draw up your Qi to your throat with your mind, reinforce your focus with your Lao Gong points in your palms - then send your Qi back down again.

Stage 3. Perineum to Crown

This is the Upper Tan Tien. It includes the brain and the pituitary and pineal glands.

As you draw up your Qi to your crown with your mind, reinforce your focus with your Lao Gong points in your palms - then send your Qi back down again.

Finally let your mind and Qi open and balance the whole Thrusting Channel, integrating it as one whole.

Pay attention to how this feels. Remember it.

When you become proficient in this practice you can do it with your mind alone, without using your hands and palms, but they may also be included any time because it helps the practice and feels good.

When you first do this practice repeat the entire sequence at least

3 times. Later increase to 6, then 9 times. ***************

Stage 4. The final stage of the Thrusting Channel/Chong Mo practice involves sending the Qi out one end of the channel around your body in the Wei Field, then gathering it at the other end to return back into the channel inside you.

As previously stated, the direction of flow is different for men and women:

Men are positive/Yang at the perineum and negative/Yin at the crown.

Women are negative/Yin at the perineum and positive/Yang at the crown.

As before, reinforce this movement with your hands and palms, so that the Lao Gong point leads and follows the Qi.

Begin at the perineum. As you breathe-in draw the Qi up the central channel to your crown. As you breathe-out send it down your Chong Mo to emerge at the perineum into the Wei Field around your body. With your mind direct it outside of you then direct it to rise upwards, to enter again at the crown point as you breathe-in and gather it there. As you breathe-out send it back down the Chong Mo to the perineum. Hold and gather it there with your mind, and breathe-in and out. Repeat this sequence three times, or more.

To add hand movements...

Follow and lead the Qi with your palms and Lao Gong point, as described earlier. When you reach the perineum, as your hands and palms descend down the front, turn the palms so that they are facing away from you, then extend your arms out to the sides left and right, and with palms now facing upwards raise them on either side until they come up and over your head so that they are first facing towards each other above your head, and then bend your elbows and wrists so your palms are pointed to your Ba Hui point at your crown. Direct them to the Chong Mo as your return downwards to the perineum. Reinforce the practice with these complementary arm and hand movements.

To end, bring your Qi to the perineum, then raise it up the front Conception Channel/Ren Mo to your navel. Close down and seal your energy at your navel.

Women:

Begin at the perineum. As you breathe-in, draw the Qi up the central channel to the crown. As you breathe-out, send it up and out from your crown outside you, like a fountain, to cascade down around you in the Wei Field around your body. As you breathe-in again draw it in at your perineum. Gather it at your perineum and hold it there as your breathe-out. Repeat the sequence three times, or more.

To add hand movements...

Reinforce the practice with these complementary arm and hand movements. Follow and lead the Qi with your palms and Lao Gong point, as described earlier. When you reach the crown turn your palms to face upwards and push the Qi up and out. Then let your arms fan out naturally to either side with the palms now facing down, and as you breath out draw your arms down between your knees so that your palms face towards your perineum again.

To End.

To end, draw the Qi from the perineum up the front Conception Channel/Ren Mo and gather it at your navel in the Ba Gua.

Close and seal the Ba Gua.

Spiral out 9 or 36 times

- men to the left/clockwise

- women to the right/counter-clockwise

Then reverse and come back in to your center 6 or 24 times

- men to the right/counter-clockwise

- women to the left/clockwise

Your energy has now returned to your center, and is stable and secure.

End the practice. Continue with your everyday life, refreshed and strengthened. ***************

To Continue:

To continue, you can proceed to the Bridge and Linking Vessel practice. To do this, draw the Qi to the perineum then up the center of the back along the Governor channel to the Crown/ Ba Hui point on top of the head.

Microcosmic Orbit
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Responses

  • Chelsea
    Why focus on lao gong point in chi kung?
    8 years ago
  • HAGOSA
    How to activate microcosmic orbit?
    8 years ago
  • heikki
    How to finish microcosmic orbit?
    8 years ago
  • faramond
    Which meridians resonate with the diaphragm?
    8 years ago
  • arcangela
    Why do men place. Left hand over the navel right on top and weman the opaset in chi gung?
    8 years ago
  • JONNE
    How to send chi out the laogong point martial arts?
    8 years ago
  • MANUELA
    How to practice microcosmic orbit?
    7 years ago
  • Topi
    What do the "thrusting channel" do in Taoist meditation?
    7 years ago
  • corinna
    How to feel microcosmic orbit?
    7 years ago
  • andrea
    Where to place your tongue when practicing qigong?
    7 years ago
  • yonatan
    How long dó you practise Microcosmic orbit?
    7 years ago
  • sebastian gottschalk
    How to activate the small heavenly circle?
    7 years ago
  • fiona
    What area of the bagua corresponds to the thyroid?
    7 years ago
  • Angelica Took-Brandybuck
    Is microcosmic circle same as small heavenly circle?
    7 years ago
  • Nebay
    How does chi circulate around the thrusting meridian?
    6 years ago
  • pirjo
    How to open the gates in microcosmic orbit?
    6 years ago
  • Dahlak
    How to deliver qi to lao gong point?
    3 years ago

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