Practicing Mind’s Intent, Not the Qi

by Jan Lively

During his workshops and retreats in the U.S. last year, Master Liu emphasized
the importance of the mind’s focus in our practice.

What is our intention for our practice? Is it healing? Then we need to focus on our
healing intention. Is it to open the mind’s wisdom to receive information? Then
that is our intention. Is it for greater peace and well-being? Create that intention
for your practice.

Many people when they start to practice Zhineng Qigong quickly start to feel the
qi. As the qi becomes stronger, they associate pleasant physical sensations with
the qi, and then often become focused on “feeling qi.” In other words, their
mind’s intent is to feel even more of the pleasant qi sensations. They may even
think, “I am feeling so much qi! I must be practicing very well!” As a result, these
sensations may increase even more and all one is doing is thinking about feeling
the qi.

Similarly, many students will experience colors, images, or visions when they are
practicing. When this happens, they may think, “How wonderful, or how
interesting.” Then every time they practice, they are seeking out these images or
other sensory information, or trying to find meaning in such images.

But this is not true Qigong practice. When we practice, we need to remember our
intention for our practice. For example, “I am practicing Qigong to heal and
strengthen my lungs.” We need to visualize the lungs as perfectly healthy and feel
what healthy lungs feel like. We must use all the powers of our mind’s
imagination, using all of our senses, to experience our desired result. Then we
practice.

We know that when we do the opening movements, we are releasing disease or

blockage as we expand our qi field to connect with primal qi. When we do the
closing movements, we know that we are absorbing and integrating the primal qi
with our own – and that our intention is immediately realized through the
transformation of the qi and information.

When we are focused on simply feeling the qi, or watching the images that come
into our minds, then our intention for healing is not as strong and powerful. For
the best results, train your mind to stay focused on the practice, without indulging
in the distracting thoughts or the sensations and images that may come to you.
Let those things go and return to concentrating on the visualizations.

Even when we are not doing the Qigong forms or meditations, we can still use the
mind to actively and consciously practice our intention as we go about our daily
activities. This is a creative endeavor. For example, if your intention is for healing,
as you shower, visualize releasing all disease from your body.

When you are in a beautiful place, feel the qi of the place and absorb it deep
inside. When you eat, fa qi the food with the intention of your body taking in all
the nutrition and transforming qi into healthy cells. When someone gives you a
compliment, send the good information into the place that needs healing. Then
affirm – “completely healthy!” “Normal!” There are many, many ways to practice
Qigong in our daily life, but we must actively use the power of the mind to make
them work for us.

Completely trust yourself in this process. This requires belief in the qi, faith in the
power of the practice, and trust in ourselves. When we know how powerful our
minds are, then we can progress or heal very quickly.
Eight Verses

Ding Tian Li Di
Head touches the sky, feet stand on earth.

Xing Song Yi Chong

Body relaxes, and the mind expands.

Wai Jing Nei Jing

Be respectful and quiet.

Xin Cheng Mao Gong

Mind is clear and appearance is humble.

Yi Nian Bu Qi
No distracting thoughts.

Shen Zhu Tai Kong

Mind expands into infinite space.

Shen Yi Zhao Ti
Feel the mind shining into the body deeply and inwardly.

Zhou Shen Rong Rong

Entire body is harmonized with Qi.

We are teaching eight verses today.

These are the eight verses of Lift Qi Up and Pour Qi Down.

The words of the eight verses of Lift Qi Up and Pour Qi Down are in my book,
Basic Theories and Methods of Zhineng Qigong. But what is the meaning of the
eight verses? Here when we explain the meditation of eight verses, at the same
time you should focus the mind to practice the meditation. When you are hearing
or reading it, you need to feel and experience the words’ meaning in the heart
and mind.
We can also call the eight verses of Lift Qi Up and Pour Qi Down the eight verses
of the Zhineng Qigong system, because in the Zhineng Qigong system, we always
use the eight verses meditation, from Level I, Lift Qi Up and Pour Qi Down, to the
last level methods, including the Three Centers Merge method, Body and Mind,
the Five Organs method, and the Central Hunyuan Stage methods.

This eight verses meditation is a really good method to help us enter a deeper
experience – the entire Qi of our life, the Yi Yuan Ti, and the universe unite and
transform to become oneness. Therefore, we can enter into an even deeper
experience by adjusting the mind.

We know that adjusting the mind is turning all the senses of the body inward,
back into the home of the mind – we say back into the center of the Yi Yuan Ti to
become full of Yi Yuan Ti.

In this way, we practice a deep practice with full awareness Yi Yuan Ti, or using
our true Yi Yuan Ti in order to consciously and actively induce the Qi of the entire
body. The Qi of the Yi Yuan Ti, inner organs Qi (emotions), body Qi and the Qi of
the entire universe then unite and integrate to become oneness.

In completing this process, we are opening the heart and mind from the bottom
of the heart and mind, heart to heart and mind to mind with the whole universe,
living in the new point of life.

To truly experience the new level of Qi in your life and to feel the changing of the
new point of life, we need to live in the truth of life, totally freeing the heart and
mind. In practicing this way, when we enter that experience, we will truly open all
the abilities of our Yi Yuan Ti. We can call this “paranormal ability” or
“transnormal ability.”

In the Lift Qi Up and Pour Qi Down method, Grandmaster Pang told us that “if we
only practice the eight verses meditation well, that’s the same as if we have
practiced two-thirds of the entire Lift Qi Up and Pour Qi Down method.” \

Therefore we know how important it is to practice the eight verses. We know that
the eight verses meditation practice is based on the correct posture of the body,
the regulation of the breath, and adjustment of the mind. When we regulate the
posture and breath, and adjust the mind well, then we are practicing the eight
verses.

From the beginning, the eight verses say: “Head touches the sky, and feet stand
on earth. Body relaxes, and the mind expands.” Here, we need to know that
Grandmaster Pang wrote the eight verses by following the Chinese poem. When
we practice it, we need to move the second verse – “Body relaxes, and the mind
expands” – to the first.

Then when we practice, the first verse is “Body relaxes, and the mind expands,”
then we practice the visualization “Head touches the sky, feet stand on earth.”
This is the process of beginning practice. We can’t begin the practice from “Head
touches the sky, feet stand on earth, body relaxes, and the mind expands.” We
know this.

We first must practice “the body relaxes, and the mind expands” to start the
practice of the eight verses together. The body relaxes, and the mind expands:
The body relaxes.

What is the meaning of “body” as we are using it? The meaning of “body” is not
only the physical body. The word “body” means the body of the Qi-field and the
physical body.

This includes the body of the Yi Yuan Ti Qi-field (mental Qi-field body), the body of
inner organs Qi-field (emotion Qi-field body), and the body of the Physical Qi-
field, and the physical body.

Everybody knows the meaning of “relax.” The whole body is very relaxed. We
know the ability of the body to relax is based on having correct posture. When the
body relaxes, it lets the body of the Yi Yuan Ti Qi-field, the body of the inner
organs Qi-field, the body of the Physical Qi-field, and the physical body relax.
However, it is important first to relax the mind and then let them integrate and
harmonize into oneness.

This also lets us feel inside the Qi-field of the Yi Yuan Ti (mental) which is very
peaceful, quiet and relaxed. The relaxing lets us feel very peaceful inside of our
mind. Through this, we adjust the mind to let all senses of our body return back to
the center of the head – the center of the Yi Yuan Ti.
When entering inside the center of the Qi-field of the Yi Yuan Ti, the feeling is
pure, transparent, and very clear. When we are feeling the Qi-field of our Yi Yuan
Ti as well, then we need to consciously and actively use our mind’s consciousness
to do the meditation.

Therefore, we can say that we use the consciousness of the mind actively and
inwardly to induce the Qi of our Yi Yuan Ti, penetrating through each layer’s Qi
body, penetrating through each layer’s Qi body of our entire life qi information, to
let our Yi Yuan Ti Qi-field integrate with the emotion Qi-field, our Yi Yuan Ti Qi-
field and emotion Qi-field integrate with our physical Qi-field.

Then we let our life Qi, following the Qi of the Yi Yuan Ti, go through each layer of
the organs of our whole body. The Yi Yuan Ti, with Qi, induces Qi and penetrates
through each organ of our whole body and integrates with each organ of our
body, letting each organ of our body fill with Qi.

This lets inside meridian channels open completely, with Qi and blood flowing
freely inside. The emotions are very balanced and peaceful; the mind is very clear.
Intention

by Debroah Lissom

Zhineng Qigong teachers always tell us to keep our intention for life very clear and
present in our daily practice and clear also in our daily activities. Master Liu has
sometimes described intention as looking up through the clouds, always going
higher, breaking through to the light of the sun.

Intention is this way, like something always pulling us towards our highest well-
being, whether we are focused on physical health or emotional balance. During
the most difficult times, such as during chemotherapy, it is crucial to maintain this
clear intention, knowing that this is a temporary situation, always seeing our
intention for life, always feeling the pull of life to higher levels.

••••

For beginners the use of intention usually means thinking of healing and then,
depending on the student, as they progress in their practice, visualizing the
healing. Over time as the student’s gong fu increases, their practices change and
they go deeper into a more direct experience of intention.

Often in the West we see intention used to refer to a future goal, future healing,
or future progress. The word, intention, can have these implications but in
Zhineng Qigong, we are referring to a realized, fully, directly-experienced state of
well-being.
For example, if a student has a broken leg that is healing, their intention would be
to directly experience the bones already completely healthy, strong, and normal.
They would walk with the Bai Hui lifted, placing their weight evenly on each foot
without limping. They would experience each step through the eyes of a person
with strong, flexible bones, moving easily. Their intention would be experienced
as this direct awareness of themselves as a person with strong, normal legs.

If they start to limp, they should hesitate, smiling into the bones with the feeling
of love, experiencing the powerful qi that flows through us when our heart is
open. I know this is possible because I broke my knee, ankle, and foot and walked
normally after the cast was removed; no matter how easy it would have been to
have limped, I didn’t.

With each step I deliberately placed each foot on the ground, opening the
yongquan in the bottom of the foot to the earth, pressing down fully into the
earth. If I had allowed myself to limp, several problems would have evolved from
this.
First, I would be distorting the correct position of my spine, which would cause
future problems with the whole spine, the hips, and the leg on the opposite side,
as everything would be out of alignment with the limping. The qi field of the
organs in the area could also be thrown out of balance.

Secondly, and perhaps more importantly, if I were to limp, I would be

experiencing myself as disabled or unhealthy, or sick and unable to move
normally. This energetic information or qi information would then be
communicated to my body-mind and I would then be receiving the information
that my leg would not work right or that I was sick. This would be the exact
opposite of my healing intention and have the opposite effect.

This understanding of intention, not as a future event, but as a direct immediate

experience of ourselves, with our intention already a fact – is extremely important
in our healing. How many devoted students do we see (from many different
practices in addition to Zhineng Qigong) who see themselves in the process of
healing, and who are, consequently, never fully healed. They are always in
process.

This is very hard for students to really grasp, this idea of a direct, immediate
experience of themselves as completely healthy. This is different than
visualization, which is a step in the process, but different than really experiencing
yourself completely healthy.

I know that when my kidneys weighed 14 pounds, I had a very hard time
experiencing myself as having norma-sized, healthy kidneys because the pressure
of the large kidneys inside was so constantly present. So, I found photos of myself
before kidney disease had progressed. Photos where I was rappelling down a cliff,
or photos of my picking up a newborn horse like a human baby. I had them blown
up to 8x10 size and hung them all over one wall in my bedroom so that I could see
them as I fell asleep. I did this because I knew that energetically the information
of total health and normalcy was always present, deep inside of me.

I knew that I just had to connect with this energy information, and I then I could
experience myself this way again. This is the information of the Yi Yuan Ti, the
pure information that we can connect with inside ourselves when we connect
directly and do not go through the frames of reference that tell us we can only
heal through medicine and surgery.

Then, as I walked, I walked as a person with a small belly with tiny kidneys, lots of
energy, and complete freedom of movement. I experienced myself this way – the
direct experience of total well-being. This is very different from visualization. Yet,
you may question whether it is possible to feel and experience yourself as totally
healthy when you are in pain or stiff from arthritis.

There are many ways that Zhineng Qigong teaches us how to accomplish this.
The most important is to open the heart. When we open the heart to ourselves
and others, then our qi is open and flowing, which causes any pain to release.
When you practice smiling into the pain or difficult area, your heart immediately
opens and the qi flows.

You can try this with something simple. Most people have some pain in their neck
or shoulders. Just sit quietly with the Bai Hui lifted and turn your head slowly to
each side. When you encounter some pain, just stop moving at this point and
experience the pain. Then smile into that area, loving your neck or shoulders,
your heart open and happy. Most of us will observe that the pain almost
immediately releases and disappears. This is because the opening of the heart
releases the blockage causing the pain, and the qi flows, opening up the whole
area.
Three Centers Merge Standing Meditation
The Three Centers Merge Standing Meditation (San Xing Ping Zhan Zhuang "SXPZZ") is an important practice in
Zhineng Qigong. Together with Peng Qi Guan Ding and Xing Shen Zhuang, it forms a foundation practice in
Zhineng Qigong. SXBZZ is an internal qi practice. It is also a bridging method between Level 1 and Level 2.

SXPZZ helps in regulating qi throughout the body. It is important for relaxing the waist. It is a static form
compared to the other Zhineng Qigong forms which are dynamic forms. The steps of the practice are
summarised below:

Beginning

1. Place feet together, body upright. Relax hands at

sides. Look straight ahead. Pull in vision slowly and
gently close eyes. Relax the whole body, starting from
head down to toes. Curl the tip of tongue so that it
touches the upper palate. Keep it there throughout
the practice.
2. Separate feet (stepping on qi, i.e. without leaving
ground) to form an inverted right angle (distance
between toes narrower than shoulder, heels wider
than shoulders). Turn arms so palms face backward.
Flex hands, with palms facing downward.
3. With arms straight but relaxed, slide palms slowly
forward 15 degrees. Slide back to sides of body.
Repeat two times.
4. Relax wrists, turn palms to face each other. Slowly lift
qi up from the universe below our feet. At navel
height, turn palms to direct qi into navel while
thinking of the mingmen.
5. Turn palms down and spread out arms sideways to
the back. Turn palms to direct qi to the mingmen,
while thinking of the navel.
6. Raise forearms and press dabaos with middle fingers,
 directing qi into middle dantian.
7. Extend arms forward at shoulder height and width,
with palms facing upward. When arms are straight,
flex middle fingers slightly to direct qi into yintang.
8. Spread arms out to the sides until in line with the
body. Turn palms down and then up. Sweep arms
upward to above head. Clasp palms together on top of
head.
9. Lower clasped hands along centre line of body, in
front of head and rest in front of chest.
10. Separate hands, fingers lightly touching to form a
sphere. Lower hands to place sphere on top of navel.
Squat down slightly.

Posture

1. Lift up baihui. Tuck chin in. Roll tip of tongue to touch

upper palate. Relax eye-brows. Adopt a smiling
expression.
2. Relax neck, relax shoulders and open up armpits. Keep
elbows hanging freely down. Wrists resting on
abdomen, fingers and palms cupped.
3. Relax chest and back. Relax waist and hips. Pull down
tail bone (coccyx) and raise huiyin (perineum). Relax
knees and turn inwards. Adopt a rounded posture.
Keep feet firmly planted on the ground.

Visualization

1. Think of qi from universe above entering baihui. Think

of lower dantian.
2. Think of qi from universe at front, back and sides
entering laogong (centers of palms). Think of lower
dantian.
3. Think of qi from universe below entering yongquan
(centers of soles). Think of lower dantian.
4. Think of qi from all three centers (baihui, laogong and
yongquan) converging and merging at lower dantian.
5. Relax and keep a calm, happy demeanour. Continue to
focus on lower dantian. Squat for minimum of 30
minutes.

Ending
 1. Raise baihui and slowly raise body. Stepping on qi to close feet together. Separate hands from navel
and clasp palms in front of chest.
2. Raise clasped palms to top of the head. Stretch upwards.
3. Turn palms to face front. Lower arms sideways. At shoulder level, turn palms upward. Sweep arms to
the front until shoulder width. Flex middle fingers slightly to direct qi to yintang.
4. Lower elbows and retract arms. Press dabaos with middle fingers, think of the middle dantian.
5. Extend hands and arms to the back. Spread arms out sideways. On reaching the sides of body, rotate
palms to face front. Continue moving arms and palms to the front, scooping qi along the way.
6. At front of body, close palms on top of navel (for men, right palm on top of left palm, reverse for
ladies).
7. Rotate palms anti-clockwise (right down left top) on same spot nine times. Rotate palms clockwise
nine times. Relax and visualize qi entering the lower dantian. Nourish qi for a minute.
8. Return arms to sides of body. Open eyes slowly.

Postures
Zhineng Qigong practice demands proper postures in order that qi flow is smooth and benefits of
the practice are realized. The postures summarized below are necessary at start of the practice and
when creating a qi field:

1. Head and Neck

o Head upright, chin tucked in, and whole head and neck relaxed
o Enable qi flow to brain and keep body in good balance
2. Eyes
o First fix vision to a point in the horizon then connect this point to the center of the
head. Pull vision into center of the head and lightly close the eyes
o Proper closure of eyes enable mind to calm down
3. Tongue
o Curl tongue so that tip lightly touches upper palate and close mouth with the teeth
touching lightly. Adopt a smiling expression (lift up end of lips)
o Tongue connects the renmai and dumai meridians while keeping the body in good
balance
4. Thorax
o Breath out and relax the triangular area between the nipples and the base of the
throat slightly inward. Straighten the backbone by pulling up with the crown of the
head while relaxing the arms and shoulders downwards
o Enable proper circulation of blood and qi inside our body
5. Shoulders
o Lift up the shoulder joints slightly, relax the joints and drop shoulders and arms
down naturally. Keep upper arms 2-3 cm from the body with a free space under the
armpits
6. Elbows
o Relax the elbows, let the arms bend naturally
7. Wrist, palms and fingers
 o Cup the palms as if holding a ball of qi and separate the fingers naturally
o Allow qi to flow freely in the upper limbs
8. Waist
o Straighten the backbone naturally, lift up the shoulders gently and relax them
downward lightly while relaxing the waist
o Waist is where the qi accumulates and is an important support for the whole body
9. Pelvis
o Relax both the hip joint and the pelvic joints
o Allow lower limps to move freely and increase capacity of lower dantian
10. Abdomen
o Pull in the abdomen gently, keep the waist straight
o Help to draw qi into the dantian
11. Coccyx
o Relax the coccyx, then gently flex to the front
o The coccyx is the starting point of the dumai, relaxing it will facilitate qi to rise
upward and simultaneously relax the waist
12. Groin
o Pull up the huiyin while relaxing the pelvis, buttocks and coccyx
o Prevent qi from leaving through the anus and urinary tract
13. Knees
o Bend knees slightly to the front, fold knees slightly towards the middle
o Helps in relaxing the buttocks and centralizing the strength of the lower limbs
14. Feet
o Feet flatly on the floor with body weight evenly distributed on both feet but more
towards the insteps
o Qi would be able to move down to the feet to merge with the qi of the earth and
circulate freely
15. Chart of Acupoints in Zhineng Qigong Practice
16.
Level 1: Lift Qi Up, Pour Qi Down (Peng Qi Guan Ding)
The Peng Qi Guan Ding Method is the first and basic method of Zhineng Qigong. This is an external qi practice
and its purpose is to harness the universal qi from all around us and bring it into our body. This has the effect
of improving the quality and quantity of our bodily qi, thus improving our health and physical and mental
functioning. PQGD is a practice comprising both physical movements and mental activities. The steps of the
practice are summarised below:

Preparation

1. Preparation for the practice is very important and centres around relaxing the whole body, creating a
qi field around us and getting us into a qigong state of mind. Good preparation will enable us to reap
maximum benefits of the qi generated by the practice.
2. Place feet together, body upright. Relax hands at sides. Look straight ahead. Pull in vision slowly and
gently close eyes. Relax the whole body, starting from head down to toes. Curl the tip of tongue so
that it touches the upper palate. Keep it there throughout the practice.
3. Recite silently the following eight verses while visualizing simultaneously:
o Ding Tian Li Di - Head reaching the sky, feet plunge deep into the earth
o Xing Song Yi Chong - Relax and imagine body merging with the universe
o Wai Jing Nei Jing - Be respectful externally and quiet internally
o Xin Cheng Mao Gong - Our heart is calm and our appearance reverent
o YI Nian Bu Qi - Clear mind of stray thoughts
o Shen Zhu Tai Kong - Focus on the vast emptiness of the universe
o Shen Yi Zhao Ti - Reflect back on body
o Zhou Shen Rong Rong - Body is filled with the warm glow of univeral qi

Opening

1. Turn arms so palms face backward. Flex hands, with palms facing downward.
2. With arms straight but relaxed, slide palms slowly forward 15 degrees. Slide back to sides of body.
Repeat two times.
3. Relax wrists, turn palms to face each other. Slowly lift qi up from the universe below our feet. At navel
height, turn palms to direct qi into navel while thinking of the mingmen.
4. Turn palms down and spread out arms sideways to the back. Turn palms to direct qi to the mingmen,
while thinking of the navel.
5. Raise forearms and press dabaos with middle fingers, directing qi into middle dantian.
6. Extend arms forward at shoulder height and width, with palms facing upward. When arms are
straight, flex middle fingers slightly to direct qi into yintang.
7. Spread arms out to the sides until in line with the body. Turn palms down and then up. Sweep arms
upward to above head. Clasp palms together on top of head.
8. Lower clasped hands along centre line of body, in front of head and rest in front of chest.

Step 1 - Lifting Qi from Sides

 1. Rotate clasped fingers to point forward. Extend arms out to the front at shoulder height. Separate
fingers, starting with little fingers. With index fingers and thumbs still touching and palms facing
downward, flex palms up to face front, forming a triangle with the index fingers and thumbs. Slowly
separate hands to shoulder width.
2. Slowly pull qi from the universe into the body. Then push out to the universe. When pulling, think
inside the body, when pushing think of the universe. Repeat at least two times.
3. Slowly open arms to the sides 15 degrees. Slowly close arms back to shoulder width. When opening,
think of the universe. When closing, think inside the body. Repeat at least two times.
4. Spread arms out sideways to form a straight line with body. Slowly pull qi into the body. Slowly push
out into the universe. When pulling, think inside the body. When pushing, think of the universe.
Repeat at least two times.
5. With arms extended and relaxed, slowly lift arms up 15 degrees. Slowly lower arms to shoulder
height. Repeat at least two times.
6. Relax wrists, palms facing downward. Leading with little fingers, scoop up universal qi while turning
palms upward. Raise arms, with palms holding qi, to above head. At top of head and palms at
shoulder width, flex palms slightly to direct qi into the crown (baihui) of the head, pouring qi
throughout the body. Hold for a few seconds.
7. Relax shoulders, lower elbows and palms, continue to pour qi into the body as palms are slowly
lowered, passing face, chest and abdomen. At navel, lightly press middle fingers on navel, directing qi
into the lower dantian.
8. Trace middle fingers along waist line to the back. At mingmen, lightly press with middle fingers,
directing qi into lower dantian.
9. Slide palms down (lightly touching and yet not touching body), passing buttocks, back of thighs,
calves, ankles, outer sides of feet and rest palms on top of feet. Press down, think of the universe
below the feet. Pull up, think inside the body. Do three times.
10. Turn palms to scoop qi from the universe below the feet. Lift up qi, along inside of legs, abdomen and
press navel with middle fingers, directling qi into lower dantian. Return arms to the sides.

Step 2 - Lifting Qi from Front

1. Slowly raise arms sideways, with palms facing downward, till shoulder height. Flex palms. Slowly pull
qi from the universe into the body. Then push out to the universe. When pulling, think inside the
body, when pushing think of the universe. Repeat at least two times.
2. Slowly close arms to the front 15 degrees. Slowly open arms back to sides. When closing, think inside
the body. When opening, think of the universe. Repeat at least two times.
3. Sweep arms slowly to the front until shoulder width. Slowly pull qi from the universe into the body.
Then push out to the universe. When pulling, think inside the body, when pushing think of the
universe. Repeat at least two times.
4. With arms extended and relaxed, slowly lift arms up 15 degrees. Slowly lower arms to shoulder
height. Repeat at least two times.
5. Relax wrists. Leading with little fingers, scoop up universal qi while turning palms to face each other.
Raise arms, with palms holding qi, to above head. At top of head and palms at shoulder width, flex
palms slightly to direct qi into the crown (baihui) of the head, pouring qi throughout the body. Hold
for a few seconds.
 6. Relax shoulders, lower elbows and palms, continue to pour qi into the body as palms are slowly
lowered. At mid-brow level, press yintang with middle fingers.
7. Trace fingers along eye brows, pass ears to back of head. Press yuzhen.
8. Trace middle fingers down along the neck and down the back as far as you can go. Move hands
around the shoulders, armpits, then to the point at the back where you left earlier. Trace downward
along the backbone to waist and press mingmen, directing qi into lower dantian.
9. Trace fingers along waistline to the front. Press navel, directing qi into lower dantian.
10. Slide palms downwards, passing lower abdomen, inner sides of thighs, calves, ankles, inner edges of
feet and rest palms on top of feet. Press down, think of the universe below the feet. Pull up, think
inside the body. Do three times.
11. Turn palms to scoop qi from the universe below the feet. Move palms to back of feet, up back of legs,
buttock and press mingmen with middle fingers.
12. Trace fingers along waistline to the front. Press navel, directing qi into lower dantian. Return arms to
the sides.

Step 3 - Lifting Qi Diagonally

1. Turn palms to face each other. Slowly raise arms diagonally (45 degrees to body), collecting qi from
deep in the universe. At shoulder height, slowly turn palms upward as arms continue moving to top of
head. At top of head and with palms at shoulder width, flex palms slightly to direct qi into the crown
(baihui) of the head, pouring qi throughout the body. Hold for a few seconds.
2. Relax shoulders, lower elbows and palms, continue to pour qi into the body as palms are slowly
lowered, down sides of head, passing ears and neck. At shoulder height, turn palms to face front.
3. Push out with right hand, keeping left hand in front of left shoulder. When arm is almost straight,
relax wrist and turn right palm to face the left. Turn upper body to the left, scooping qi from the
horizon with right palm. At 90 degrees, press zhongqui (middle joint of middle finger) with thumb.
4. Continue moving right hand to the back, around shoulders and press left qihu with right middle finger,
while simultaneously turning body to face front.
5. Push out with left hand. When arm is almost straight, relax wrist and turn left palm to face the right.
Turn upper body to the right, scooping qi from the horizon with left palm. At 90 degrees, press
zhongqui with thumb.
6. Continue moving left hand to the back, around shoulders and press right qihu with left middle finger,
while simultaneously turning body to face front.
7. Stop for 3 breathing cycle. When breathing in, press qihus with fingers, when breathing out, relax.
8. Relax hands, turn crossed arms forward and rotate hands to form a blooming lotus. Clasp palms in
front of chest.

Closing

1. Raise clasped palms to top of the head. Stretch upwards.

2. Turn palms to face front. Lower arms sideways. At shoulder level, turn palms upward. Sweep arms to
the front until shoulder width. Flex middle fingers slightly to direct qi to yintang.
3. Lower elbows and retract arms. Press dabaos with middle fingers, think of the middle dantian.
4. Extend hands and arms to the back. Spread arms out sideways. On reaching the sides of body, rotate
palms to face front. Continue moving arms and palms to the front, scooping qi along the way.
5. At front of body, close palms on top of navel (for men, right palm on top of left palm, reverse for
ladies). Relax and visualise qi entering the lower dantian. Nourish qi for a minute.
6. Return arms to sides of body. Open eyes slowly.
Level 2: Body and Mind Method (Xing Shen Zhuang)
The Body and Mind Form constitute the second module of training in Zhineng Qigong and is focused mainly on
development of internal qi (internal Hunyuan) . There are ten steps in the Form, each of which exercises
ligaments and joints in different parts of the body, starting from head to toes. The exercises facilitate the
movement of qi to the peripherals of the body and help to clear stagnant qi in parts of the body that are
seldom activated, for e.g. the shoulder blades, hip joints and ribs. It is a training to unite the mind with the
body and stresses on directling qi movement with physical movements.

Unlike Peng Qi Guan Ding, each step of Xing Shen Zhuang can be isolated and practised individually. The
sequence of movements are summarised below:

Preparation

1. This is the same as in Peng Qi Guan Ding. Place feet together, stand upright and relax arms at sides of
body. Look straight ahead at the horizon. Pull in the vision slowly and close eyes gently. Touch the
upper palate with the tip of tongue. Pull up b aihui , tuck in chin and lift up huiyin . Pull in the
abdomen and push mingmen backward. Relax the whole body (Fig. 1).
Beginning

1. Leading with the little fingers, rotate the palms slowly to face backward and flex the palms to face
downward, with fingers pointing to the front. Maintain right angle at wrists and straight arms. Slide
the palms forward 15 degrees and then backward to sides of body. Do 3 times (Fig. 2).

2. Leading with the little fingers, relax wrists and rotate palms to face each other. Carry a ball of qi
upward with both hands to the front until navel level. Flex the middle fingers to direct qi into the
lower dantian through the navel (Fig. 3). Rotate palms to face down and sweep arms to the back at
waist height. At the back, with palms facing mingmen, direct qi into lower dantian (Fig. 4). Think of
the n avel . Raise forearms upward and forward to the sides of the body and press the middle fingers
onto dabao (between 6 th and 7 th ribs) with palms facing upward (Fig. 5). Think of the Qi flowing into
the middle dantian (middle of chest).

3. Extent the arms forward with palms facing up until at shoulder level. Flex the middle fingers and palms
slightly to direct qi into the upper dantian through the yintang (Fig. 6). Leading with the elbows,
spread both arms out sideways until they form a straight line, simultaneously turning palms inward
(Fig. 7). Leading with the little fingers rotate the palms downward and then upward. Slowly raise both
arms upward till top of head. Clasp palms together (Fig. 8). Slowly lower the clasped palms to the
front of the chest to form a inverted T (Fig. 9). The upper arms should form a 45 degrees angle with
the body, the forearms form a straight line, fingers pointing upward and thumbs at sanzhong position.

Step 1 - Crane Neck Dragon Head (He Shou Long Tou Qi Chong Tian)
 1. Separate palms, move to sides along rib cage. Turn palms up, curl back and hold onto sides of body at
bottom of rib cage, with thumbs at the back (pressing jingmen - tip of 12 th ribs) and fingers in front
(index fingers pressing changmen - tip of 11th ribs) (Fig. 10 & 11).

2. Tuck chin in, pull chin up along neck, thus stretching neck vertebrae (Fig. 12 and 13), then tilt head
back while keeping chin tucked in. Relax yuzhen, tilt chin up, rotate chin forward, downward and
inward (think chin is inside chest), completing a forward rotation (Fig. 13 and 14). Then pull chin in
and repeat rotation. Do 9 times.

3. Reverse the circular motion by tucking in chin, moving chin downward along the chest, forward,
upward, tilt head back. Pull baihui up and tuck in chin, completing a reverse rotation. Do 9 times.

4. Tilt left dragon horn to the left (dragon horn is the highest point of the head directly above the ear).
Pull left dragon horn up to draw an arc and back to centre. Tilt right dragon horn to the right, pull
right dragon horn up to draw an arc and back to centre (Fig. 15 and 16). Do 9 times. Movement
should be continuous.

Step 2 - Neck and Shoulders (Han Jian Suo Xiang Tong Pi Jian)
 1. Relax hands, turn palms up with the fingers pointing to the front. Move lower arms forward so that
they are at 90 degrees to upper arms. Raise arms until upper arms are at shoulder height, forearms
and fingers pointing upward and palms facing inward (Fig. 17). Spread upper arms out sideways into a
straight line. Turn palms to face outward. Lower forearms until hands and arms are in a straight line.
Raise forearms to initial position (at 90 degrees to upper arms). Do 3 times (Fig. 18).

2. Lower arms to shoulder level forming a straight line with palms facing downward. Draw small ellipse
with fingers in a forward direction (forward-down-back-up). Do 3 times. Reverse direction of rotation,
again do 3 times (Fig. 19).

3. Push in the shoulder blades, contract the neck, tilt head back with chin tucked in, and flex the coccyx
back and up. Hold for a few seconds (Fig. 20 a, b). Relax and return to previous positions. Do 3 times.

4. Flush arms by moving the left arm and shoulder blades inward to the right while pushing right arm
and shoulder blade outward, in a wave like movement (Fig 21). Reverse the direction. Do 3 times.

Step 3 - Upper Limbs (Li Zhang Fen Zhi Chang Jing Mai)
 1. Straighten arms at shoulder level. Leading with the middle fingers flex palms up and fingers bent back.
Thrust out palms, hold for a few seconds, then contract arms by pulling in shoulder blades, keeping
arms straight all the time (Fig. 22). Do 3 times.

2. Stretch arms out with palms at 90 degrees to forearms. Close fingers. Separate thumbs and little
fingers, then separate second and fourth fingers. Thrust palms out. Close second and fourth fingers,
then close thumbs and little fingers (Fig. 23). Do 3 times.

3. Relax fingers. Like an eagle's claw, apply strength to the first two joints of the fingers and claw
downward, moving fingers and hands down until fingers meet (Fig. 24). Withdraw fingers to centre of
palms without touching palms (Fig. 25). Raise hands to 90 degrees with forearms and slowly relax
fingers joint by joint (Fig. 26). Repeat eagle claw movement. Do 3 times.

4. Relax hands to a horizontal position and in a straight line with arms. Do arms flush as in Step 2 above.

Step 4 - Thorax (Qi Yi Gu Dang Bi Lei Jian)

 1. Lower arms to sides, then raise arms to clasp palms at chest level (Fig. 27). Interlock fingers while
raising arms to level of forehead. Turn palms up and thrust palms forward, forming an upward-
slanting oval shape (Fig. 28).
2. Turn upper body 90 degrees to the left while bringing hands inward till a fist width from forehead
(with left hand pulling the right arm which is relaxed). The right elbow should be at shoulder height
while the left elbow is higher than shoulder. Thrust right ribs upward using force from lower dantian
(Fig. 29). Right elbow is now higher than shoulder and left elbow at shoulder height.
3. Turn upper body back to the front, with arms (and hands) stretched out to form a wide circle, and
right arm pulling left arm (Fig. 30). Continue to turn to the right. At 90 degrees, hands should be a fist
width from forehead (Fig. 31). Thrust left ribs upward using force from lower dantian. Right elbow is
at shoulder height and left elbow higher than shoulder (Fig. 32). Return body to centre. Do complete
cycle 9 times.

Step 5 - Spinal Stretching (Fu Shen Gong Yao Song Du Mai)

 1. Raise interlocked fingers to top of head, with palms facing upward. Straighten arms. Stretch left wrist
up while relaxing right arm (Fig. 33), then stretch right wrist up with left arm relaxed (Fig. 34), all in a
circular motion. When stretching, stretch all the way down to the legs. Do 3 times.
2. Separate hands with arms touching ears and palms facing front (Fig. 35). Slowly bend whole body
downward with arms straight and touching ears, starting with head, chest and finally waist (fig. 36).
With fingers touching ground, press down 3 times while simultaneously thrusting the waist upward
Fig. 36). Turn to the left, press ground and thrust waist up 3 times (Fig. 37). Turn to the right, press
ground and thrust waist up 3 times (Fig. 38). Return to front, sweep hands to the back and grab heels
with thumbs and index fingers. Push head onto legs and thrust waist up 3 times.
3. Relax and return to the front with arms straight and touching ears. Slowly raise body and straighten
backbone, starting with waist, chest and then head. When body is upright, relax whole body with an
up and down swaying motion.
4. Do the entire exercise 3 times.

Step 6 - Hip Rotation (Zhuan Yao Shuan Kua Qi Gui Tian)

1. At end of Step 5, straighten arms, turn palms to face each other (Fig. 39). Lower elbow, think of palms
directing qi into the body. Let hands pass face, chest and along ribs to sides of body. Turn palms up
and back and hold onto sides of body below rib cage. Separate feet to shoulder width. With feet
parallel and body upright, squat down slightly as if you are sitting on a chair (Fig. 40).
2. Rotate hip to the left, using coccyx to lead the rotation (if front is north, rotation direction is north -
northwest - west - southwest - south - southeast - east - northeast - north). Do 18 times. Reverse
direction. Do 18 times (Fig. 41 & 42). Return coccyx to centre.
3. Slowly curl coccyx forward as far as it can go. Hold for a few seconds (Fig. 43). Slowly flex coccyx as far
back as possible (Fig. 44). Hold. Then curl forward again. Do 9 times.

Step 7 - Hip Opening (Ping Zu Kai Kua Fen Qian Hou)

1. Raise body upright after completing Step 6. Turn feet so toes face outward (right toes to right and left
toes to left) forming a straight line (Fig. 45). Turn palms up, fingers pointing front and elbows back.
Move forearms forward until at right angle to upper arms. Raise upper arms until hands close
together in front of forehead.
2. Open palms outward to face front (Fig. 46). Spread arms to the sides. Lower arms to form a straight
line at shoulder level (Fig. 47). Do arms flush (see Steps 2 and 3) three times. The body and thighs may
sway with the wave like movement of the arms (Fig. 48).
3. Bend knees and lower body, arms drawing a wide arc while going down. When thighs are parallel to
ground and body upright, clasp hands and raise to chest level (Fig. 49). Draw anti-clockwise circle with
the fingers (tips of fingers going out, left, in, right and out) three times. Reverse direction three times.
Make sure the pivot point is the centre of the palms. The fingers and base of hands are rotating in a
horizontal plane.
4. Leading with the baihui, slowly raise the body, simultaneously raising clasped hands to yintang level
(Fig. 50). Elbows should be within shoulder width.
5. Do Steps 2 to 4 three times. At completion of the third time, raise hands to chest level instead of
yintang level (Fig. 51).
 6. Turn left toes inward and right heel outward to form a straight line. Distance between toes about one
foot length. Arch the body forward about 35 degrees, pushing buttocks out, thighs straight and
abdomen thrust forward. Both arms forming an wide arch, fingers about 4 fingers width apart, and
palms facing yintang. Tuck in chin and raise baihui (Fig. 52 and 53). Hold for about 5 to 10 seconds.
7. Bend knees inward slightly, Sweep palms outward and upward at shoulder level, as if palms are
holding a huge qi ball. Pull in abdomen and relax waist. Only bend upper body from chest to head
slightly. Chin tucked in while head is leaned back slightly (Fig. 54 a, b). Hold for about 5 to 10 seconds.
8. Raise baihui, raise body back to centre and arch body forward as in Step 6. Do Steps 6 and 7 three
times (Figs. 52 to 54).
9. In ending, after Step 7, raise body to upright position. Arms sweep upward, carrying a large ball of qi.
When hands are above head, direct palms to pour qi down through the body. At the same time lower
arms and hands (Fig. 55). At chest level, turn palms inward, along ribs to the sides and hold onto sides
of body just below rib cage. Close feet together (Fig. 56).

Step 8 - Knees (Xi Gui Zu Mian San Jie Lian)

 1. Contract buttock, push out pubic area. Move shoulder blades forward, elbows forward and hollowing
chest. Relax waist, raise baihui and tuck in chin. Relax knees and ankles. Slowly squat down as far as
possible. Body from knee to head forming a slanted straight line. Hold this position for 3 minutes (Fig.
57).
2. Leading with the baihui, slowly raise the body to an upright position.

Step 9 - Lower Limbs (Tan Tui Zhiao Zhu Miao Tai Ji)

1. Shift weight to right foot. Raise left leg so that left thigh is parallel to the floor and shin hangs down
vertically (Fig. 58). Flex up left foot, then flex down. Do 3 times. Draw circles with the toes, three
times to the right (inward rotation) and three times to the left (outward rotation).
2. Thrust left leg to the side at 45 degrees to body. Keep leg straight (Fig.59) and body facing forward.
Flex up left foot, thrust heel down, then flex foot down. Do 3 times. Draw circles with the toes, three
times to the right (inward rotation) and three times to the left (outward rotation).
3. Curl the big toe inward and return left leg to original position with feet together and body upright.
Feel the qi cruising in the legs.
4. Shift weight to left foot. Raise right leg so that right thigh is parallel to the floor and shin hangs down
vertically. Flex up right foot, then flex down. Do 3 times. Draw circles with the toes, three times to the
left (inward rotation) and three times to the right (outward rotation).
5. Thrust right leg to the side at 45 degrees to body. Keep leg straight and body facing forward. Flex up
right foot, thrust heel down, then flex foot down. Do 3 times. Draw circles with the toes, three times
to the left (inward rotation) and three times to the right (outward rotation).
6. Curl the big toe inward and return right leg to original position with feet together and body upright.

Step 10 - Completing (Hui Qi Kui Yi Zhuan Hun Yuan)

1. Turn palms to face each other and stretch forward as if carrying a big ball of qi in front of abdomen.
Raise hands to level of forehead (Fig. 60). Turn upper body to the left, slowly lower elbow and hands
(still carrying qi ball), bend knees and lower body (Fig. 61). Maintain upper body in a vertical plane.
Lower qi ball on the left until hands reach knee level (Fig. 62). Carry qi ball to the front and then to the
right, turning upper body at the same time. Raise qi ball on the right, raise body simultaneously.
When body is upright continue raising qi ball to shoulder level. Turn body to the front while carrying
qi ball to the forehead level. Arms should be stretched out in a relaxed manner during these
movements. Turn body to the left and repeat the qi ball carrying movements on the left another two
times.
2. At the end of the three left cycles, pause at forehead, then reverse direction and carry qi ball to the
right while lowering body. Repeat the qi carrying movements from the right 3 times.
3. At the end of the 3 right cycles, centre the body and carry qi to above head (Fig. 63) With chin tucked
in, move chin up along neck to the maximum and tilt head back. Relax head, tilt chin up, rotate chin to
the front, then down and then tuck into body (forward Crane Neck movements from Step 1). Do
forward Crane Neck movements 3 times.
4. Lower hands with base of palms coming together and fingers further apart (in a V-shape as in Fig. 64).
Just above head close the two palms together (but not touching). Then open base of palms apart
(forming inverted V) and slide palms down sides of head (not touching head at all times). When palms
 are at ear level, move palms up again in an inverted V direction. At top of head, close palms together
(palms not touching). Then open palms and move up in a V direction. Repeat movements another two
cycles.
5. Raise hands to above head, with palms diagonally facing top of head. Lower hands and pour qi down
through the head into the body. Continue lowering hands, passing face. At chest, turn palms inward
and continue lowering to abdomen (Fig. 65), front of thighs, bend body, along inside of legs, down to
top of feet. Place hands on top of feet. Press down with palms, bending knees and body downward
(Fig. 66). Lift up, lifting body and knees. Palms still touching feet at all times. Repeat another 2 times.
6. Scoop up qi. Move palms to inside of feet with palms facing feet. Move palms up inside of legs,
abdomen, and on to chest. At chest level, turn palms out to face front in front of armpits, elbows
tucked back (Fig. 67). Push right palm out until arms are almost straight. Relax wrist and turn palm to
the left (Fig. 68). Turn upper body to the left, scooping up qi with right palm. At 90 degrees to body,
press tip of thumb on middle segment of middle finger (Fig. 69), continue moving right arm to the
back, tracing right fingers across left shoulder to press middle finger on qihu (just beneath collar bone
and directly above left nipple) while at the same time turning the upper body to the front (Fig. 70).
Hold middle finger there.
7. Push left palm out until arms are almost straight. Relax wrist and turn palm to the right. Turn upper
body to the right, scooping up qi with left palm. At 90 degrees to body, press tip of thumb on middle
segment of middle finger (zhongkui), continue moving left arm to the back, tracing left fingers across
right shoulder to press middle finger on right qihu while at the same time turning the upper body to
the front. Hold middle finger there. Arms are now crossed in front of chest and 45 degrees out from
the body (Fig. 71).
8. Breathe in, press qihu. Breathe out and enunciate "tong" quietly. Do 3 times.

9. Release fingers and push the crossed arms forward. With wrists touching, open out palms to form a
lotus flower (Fig. 72). Close and clasp palms in front of chest. With the thumbs at mid chest, open and
close palms 3 times (la qi). Open no wider than the nipples and close so palms do not touch (Fig. 73).
Raise hands till first joint of thumbs are in front of nose. Again do open and close 3 times. Open to not
wider than cheekbones and close without palms touching. Raise palms till thumb joints are at mid
brow level (yintang). Open (not wider than outer edges of eyes) and close (palms not touching) 3
 times. Raise palms to the top of forehead. Palms are in an inclined position. Open (not wider than
dragon horns) and close 3 times. Raise palms to about 10 cm above baihui, with fingers pointing
upward. Open (not wider than dragon horns) and close 3 times.
10. Close palms together and straighten arms. Stretch arms and palms upwards. Turn palms to face front.
Slowly lower arms to the sides so they form a straight line at shoulder height. Leading with the little
fingers turn palms up and sweep arms slowly to the front until both palms at shoulder width. Flex
middle fingers to direct qi into the yintang. Withdraw elbows backward, at the same time turn elbows
out to the sides of the body and press middle fingers on dabao (Fig. 74). Extend palms to the back
with palms facing up and above waist height. When arms are straight, sweep both arms to the front.
At sides of body, turn palms to face front, scooping up qi in the process (Fig. 75). Continue to sweep
palms to the front, directing qi into the navel. Close palms in front of navel (not touching navel), right
palm over left palm for men and reverse for ladies (Fig. 76).
11. Rotate palms 9 times outward anticlockwise (left, up, right, down and left) from navel in increasing
circles (not larger than diaphragm and pubic area). Then rotate inward clockwise 9 times in an inward
spiral. Place palms on navel and nourish qi for a few minutes (Fig. 76). Separate hands to the sides and
open eyes slowly.
Stretching Qi (Chen Qi)
The Chen Qi method is a method to stimulate and mobilize the internal qi and unify qi in the entire body. The
sequence of steps is summarized below:

1. Place feet together, body upright. Relax hands at sides. Look straight ahead. Pull in vision slowly and
gently close eyes. Relax the whole body, starting from head down to toes. Curl the tip of tongue so
that it touches the upper palate. Keep it there throughout the practice.
2. Recite silently the following eight verses while visualising simultaneously:
o Ding Tian Li Di - Head reaching the sky, feet plunge deep into the earth
o Xing Song Yi Chong - Relax and imagine body expanding and merging with the universe
o Wai Jing Nei Jing - Be respectful externally and quiet internally
o Xin Cheng Mao Gong - Our heart is calm and our appearance reverent
o Yi Nian Bu Qi - Clear mind of stray thoughts
o Shen Zhu Tai Kong - Focus on the vast emptiness of the universe
o Shen Yi Zhao Ti - Reflect back on body
o Zhou Shen Rong Rong - Body is filled with the warm glow of univeral qi
3. Raise arms sideways until hands are at waist height. Keep arms straight at all times. Flex hands to
form right angle with forearms. Keep fingers straight and flexed backwards, and palms pushed out.
4. Pull the shoulder blades in and up, the arms and hands moving diagonally up with the movement of
the shoulder blades. Then down, with the palms pressing down and the shoulder blades returning to
original position. Continue doing this up and down movement for at least 20 minutes. The rate of
movements should be about 60 to 70 strokes per minute.
5. Maintain mental focus on the hunyuan qiao (qi reservoir inside upper abdomen) while performing the
movements.
6. When ending the practice, relax hands and turn palms to the front. Gather the qi from all around the
body and close arms and palms to the front until palms are at shoulder width and elbows touching
sides of body.
7. Do Ro Qi, i.e. roll/massage the qi ball between palms with hands alternately moving up-in-down-out.
Enjoy the sensation of qi between the palms. Do about 10 times.
8. After Ro Qi, do La Qi. In this case La Qi is slightly different from the normal La Qi. Here we keep
elbows touching sides of body while opening and closing the palms and forearms. Again enjoy the
sensation of qi between the palms. Do at least ten times.
9. At the last La Qi movement, collect qi and visualize the hunyuan qiao while closing the palms onto the
hunyuan qiao. Rest palms on upper abdomen, imagining palms resting on hunyuan qiao. Nourish qi
for a minute.
10. Return arms to the sides and open eyes slowly.
Pulling Qi (La Qi) And Qi Therapy
La Qi is an external qi practice. It is also the basis of external qi therapy. La Qi is a fundamental method taught
to all Zhineng Qigong practitioners. We can quickly experience qi effects while doing La Qi. We can apply these
qi effects to our body to heal problem areas.

La Qi can be done while sitting, standing or lying on our backs. The sequence of steps is summarized below for
a sitting posture:

1. Sit upright, as close to the edge of the chair as possible. Look ahead into the horizon, withdraw vision
and slowly close eyes. Tuck chin in and raise baihui.
2. Relax body, starting with head and progressing to feet. Silently recite with visualization the 8
preparatory verses (8 verses in Level 1 Peng Qi Guan Ding) to create the qi field.
3. Place both hands in front of the abdomen, with palms facing each other, about 10 - 20 cm apart and
fingers pointing forward. Relax arms and hands. Focus on the space between the palms.
4. Close palms together until almost touching. Open palms outwards slowly until about 20 cm apart.
Repeatedly do closing and opening movements while focusing on the space between the palms. In
these movements, the arms should open and close along with the palms (i.e. no wrist movement).
5. After a while, you will feel some force between both palms. This is the qi that is being formed by your
movements and mental focus.
6. You can extend your visualization to thinking of the universe when opening and thinking inside your
body when closing, with the effect of bringing universal qi into your body.
7. When sufficient qi has been gathered, apply this qi to the area of your body that needs the qi. This is
done by doing the closing and opening movements on that part of your body, without touching your
body. Think that the sick area is healing, getting better and becoming normal. Do not linger on the
sick area for more than a few seconds. This is qi therapy.
8. You can do La Qi for as long as you like. There is no time limitation.
9. End La Qi by placing palms on navel (right palm over left for men, reverse for ladies). Nourish qi for a
short moment. Slowly open the eyes.
Straight Leg Sitting Method (Zhi Tui Zuo)
The Straight Leg Sitting Method is specially designed to enable relaxation of the waist. There are a number of
mental and physical activities comprising beginning, doing and ending activities. The sequence of activities are
summarized below:

Beginning

1. Sit on floor with legs straight, back straight, pull in abdomen, feet touching. Try to bring knees
together.
2. Forward and reverse Crane Neck, then left and right Dragon Head (He Shou Long Tou) (do 3X)
3. Place palms on ears, with fingers at the back of head. Tap head with fingers, index fingers first,
followed by ring fingers, then middle fingers (do 3x)
4. Tap head with index, middle and ring fingers at the same time (do 3x)
5. Press both palms hard against ears. Pop out both palms suddenly
6. Place right palm over left palm (ladies reverse) on top of head. Rotate clockwise (left-front-right-back)
(3x) and anti clockwise (3x). Focus on Upper Dantian
7. Press down on head (3x) and lift up (3x). Focus on upper Dantian
8. Place middle fingers against back of ears. Rest index fingers on top of middle fingers. Use index fingers
to tap ears three times. Return index fingers to top of middle fingers
9. Move index fingers upwards around the ears, front and then plug into ear cavities. Twist fingers deep
into cavities, with palms facing forward. Vibrate index fingers. Pop out both fingers
10. Massage ears, pulling ear lobes downward
11. Place clenched fists inward close to the face, with little fingers pointing upward and finger tips in front
of eyes at Yintang (mid brow) level. Move outward slowly (to left and right) till little fingers disappear,
then inward again (do 3X)
12. Turn clenched fists and little fingers to horizontal position, with finger tips at eye position (palm facing
inward). Move fingers upward till fingers are out of sight, then downward to eye level (do 3x). Move
little fingers from eye level downward till out of sight, then upward to eye level (do 3x). Move
outward about 30 cm, then inward (do 3x)
13. Move index fingers downward along the nose to the cheeks (next to the nose). Using index fingers,
massage (rotate) Yin Xiang inward (10x) and outward (10x).
14. Move index fingers to nostrils. Massage the upper lip next to nostrils, inward (10x) and outward (10x)
15. Interlock fingers of both hands, with left palm facing up and right palm down (called Hunyuan Palm)
at Hunyuan Chiao position (upper abdomen, just below chest)
16. Tap upper and lower teeth together: front teeth (50x), left teeth (50x), right teeth (50x), then front
teeth again (50x)
17. Using tip of tongue, rotate around gum (inner side of teeth) anti-clockwise ( left-down-right-up) (50x)
and clockwise (50x ). Reverse direction for ladies
18. With tip of tongue, tap lower palate (50x) (imagine tapping at Mingmen). Then tap upper palate (50x)
(imagine tapping at Tianmen). Lastly, tap the slit between closed upper and lower front teeth (50x).
19. Churn mouth to produce saliva. Divide saliva into 3 portions. Swallow first portion on left side down
to Mingmen. Second portion swallow on right side down to Mingmen. Third portion swallow directly
down to Mingmen
20. Separate hunyuan palm, rub palms together fast till hot and place palms on navel quickly. Take a
breath, lift up Huiyin and move navel toward Mingmen . Quietly vocalise "hong". Do 3X.
 21. Hold both hands with palms facing upward in front of chest. Breathe in, rotate shoulder backward and
upward. Breathe out, rotate forward and downward (do 8x)

Doing

1. Place hands on knees

2. Breathe in slowly. When breathing in, pronounce "Yu-en" quietly, simultaneously lifting up Huiyin and
pulling in the navel toward Mingmen. Imagine pulling shoulder joints down to Mingmen and pulling
up hip joints to Mingmen. Second stage, pull knees and elbows to Mingmen. Final stage, pull palms
and soles to Mingmen. All the above are done during breathing in.
3. Breathe out and pronounce "Yi-e-ng" quietly. Relax the whole body.
4. Repeat Steps 2 and 3 for 30 mins to 2 hrs

Ending

1. Relax all joints from head to toe

2. Lift qi up diagonally and pour qi down the body. (Do 3x)
3. Use tips of fingers to comb hair. Then gently tap the head with fingers
4. Use knuckles of both thumbs to rub upper eyelids outward towards temples (10x). Rub lower eyelids
(10x). Then massage temples with lower palms (10x)
5. Slowly pull up knees and stand up. Do three large waist turns, first to left, then to right. Do a set of Fu
Shen Gong Yao (Step 5 Module II).
6. Method
7. Introduction
8. Tapping Meridians is an important part of Body and Mind Method. The main funtion is to
strengthen meridians’ lateral abilities. This method uses tapping technique to tap along the
Hand Meridians and Leg Meridians to achieve the lateral opening results. Combining the
Body and Mind with Tapping Meridians Methods would facilitate the unison of the mind and
body.
9. Preparation
10. Close the feet together, stand upright and relax the hands at sides. Look straight at the
horizon (or in front). Pull in the vision slowly and close the eyes gently. Touch the upper
palate with the tip of tongue. Push up the Baihui, pull in the chin and lift up
theHuiyin slightly. Pull in the abdomen and push the Mingmen backward. Relax the whole
body (fig. 1).
11. Beginning
12. 1. Leading with the little fingers, rotate the palms slowly to face backward and flex the
palms. Thrust them downward with fingers pointing to the front. Maintain right angle at the
wrist. Slide the palms forward and backward 15 degrees 3 times (fig. 2). Make sure the
elbows and upper arms move together with the palms from shoulder joints.
13. 2. Leading with the little fingers, relax the wrists and rotate the palms to face each other.
Carry a ball of Qi upward with both hands to the front till Navel level. Flex the middle fingers
and focus onto Navel (fig. 3). Rotate both palms to face downward and sweep them
at Navel level sideways to the back. On reaching the back, cup the palms slightly and focus
 them onto the Mingmen(fig. 4). Think of the Qi flowing into lower Dantian reaching
the Navel. Raise the forearms upward and forward to the sides of the body and press the
middle fingers onto the Dabao (between 6th and 7th ribs) with the palms facing upward (fig.
5). Think of theQi flowing into and meet at middle of the chest.

Fig. 4

Fig. 6

Fig. 5

Fig. 3

Fig. 2

Fig. 1

19.

20. 3. Extend the arms forward with palms facing up until shoulder level. Flex the middle
fingers and the elbows slightly and point the middle fingers onto the Yintang (fig. 6). Leading
with the elbows, rotate palms inward slowly while spread out both arms sideways until they
form a straight line (fig. 7). Leading with the little fingers rotate the palms downward and
then reverse the rotation to face the palms upward. Slowly raise both arms to sweep the
palms upward and put hands together on top of the head (fig. 8). Slowly move hands
downward to the front of the chest to form a inverted ‘T’ (fig. 9). The upper arms should
form a 45 degrees angle with the body. The forearms form a straight line. Point the fingers
upward and point the thumbs at Tanzhong.

Fig. 7
 Fig. 8

Fig. 9

23.
24. 4. Lower the hands following the edge of rib cage. Press the thumbs on the Jingmen (at
the tip of 12th ribs) at the back, press the index fingers on Zhangmen (at tip of the 11th ribs)
and rest other fingers on the waist (fig. 10 & 11).
25. 5. Separate the feet slightly more than shoulder width and place them parallel to each
other. Bend the knees and lower the body slightly. Make sure that the knees do not go pass
outside the toes (fig. 12).

Fig. 12

Fig. 11

Fig. 10

28.
29. Hand Meridians
30. 1. Separate hands from the waist, turn left palm facing upward and extend it 45-degrees
downward. At the same time glide the right hand along the edge of the rib cage,
passing Qimen and Tanzhong to the left Yunmen.
31. 2. Right hand tap and vibrate with the portion between middle of the palm and the lowest
section of the fingers. Move down along the inner side of left arm,
passing Quze, Daling and Laogong to the finger tips (fig. 13).
32. 3. Move the lowest base of right middle finger along the left index finger tip, thumb tip
and glide along the portion between middle of the palm and the lowest section of finges till
right middle finger tip reach the base of left middle finger (fig. 14).
33. 4. Turn left hand down and cover the right finger tips. Left hand tap and vibrate and move
up along the outer side of right arm, passing Waiguan, Quchi, Binao, Jianyu till right base of
the neck. Mind imagine move upward to the head (fig. 15).
34. 5. Turn right hand facing upward. Left hand tap and vibrate and move down along the
inner side of the right arm, passing Quze,Daling and Laogong to the finger tips.
35. 6. Move the lowest base of left middle finger along the right index finger tip, thumb tip
and glide along the portion between middle of the palm and the lowest section of fingers till
left middle finger tip reach the base of right middle finger.
36. 7. Turn right hand down and cover the left finger tips. Right hand tap and vibrate and
move up along the outer side of left arm, passing Waiguan, Quchi, Binao, Jianyu till left base
of the neck (fig. 16).
37. 8. Right hand glide down, passing collar bone, Yunmen, Tanzhong, Qimen to rest on waist.
At the same time move back left hand to rest on waist too (fig. 17).
Fig. 13

Fig. 16

Fig. 15

Fig. 14

Fig. 17

42.
43.
44.
45.
46.
47.
48.
49. 9. Repeat the same exercise by switching the hands (fig. 18-21).

50.
 Fig. 19

Fig. 21

Fig. 20

Fig. 18

54.
55. Leg Meridians
56. 1. Turn plams inward and move hands upward along the edge of the rib cage till the
bottom of the sternum. Join both middle fingers together (fig. 22). Tap and vibrate both
hands up along chest, neck, chin and face.
57. 2. Gradually turn the fingers pointing upward and continue movement to
forehead, Xinmen, Baihui till Yuzhen. (fig. 23). Place palms to cover the ears and perform the
“Drum Beating” exercise. Use fingers to knock the area below Yuzhen (begin with 2nd, 4th &
3rd fingers x 3X and then 2nd, 4th & 3rd fingers together x 3X).
58. 3. Continue to tap and vibrate and moving down along the back of the neck untill cannot
go further (fig. 24). Stop tapping and circle hands around the shoulders and under arms (fig.
25). Then, move hands up the back with mind intent to connect the path, resume tapping
and vibrating downward (fig. 26). Body curls downward, gradually bending knees. Hands tap
and vibrate down, passing Huantiao, thumbs stay outer side of legs while the rest of fingers
move behind the back of legs (fig. 27). Continue to move down along the back of thighs,
calves and outer side of feet. Stop the hands on top of feet and position the ten fingers over
the ten toes to tap and vibrate (fig, 28). Continue to tap and vibrate up along the inner side
of the calves, thighs and abdomen till the bottom of the sternum. At the same time,
gradually straighten up the body.

59.

Fig. 26

Fig.
28
 Fig. 27

Fig. 25

Fig. 24

Fig. 23

Fig. 22

66.
67. 4. Repeat the same movement twice.
68. A set of excercice includes three repetition of tapping and vibrating along the Hand Meridian
and Leg Meridian movement.
69. Completion
70. 1. After the last repetition of tapping and vibrating, put hands together infront of chest in
praying position. Close the feet together (fig. 29). Raise hands up to the the top of your head
and and straighten the arms. Stretch both arms as high as possible. Separate the palms while
rotating them to face the front. Lower the arms sideways to form a straight line with the
shoulders. On reaching the shoulder level, leading with the little fingers, rotate the palms to
face upward and move both arms to the front of the chest at shoulder width. Focus the
middle fingers onto Yintang (fig. 30).
71. 2. Lower the elbows retract the arms and bring in the middle fingers to press onto Dabao.
Extend arms to the back. Spread out arms sideways. On reaching the sides rotate hands to
sweep Qi towards lower Dantian (fig. 31). Rest both palms on the Navel (For men, place the
right hand on top of the left hand. For women, the left hand on top of the right hand). Relax
for a moment (fig. 32). Separate and lower both hands to the sides of the body. Open eyes
slowly.
72.

Fig. 29

Fig. 30

Fig. 32

Fig. 31

76.
77. Important points:
78. Switching Hands
79. The purpose is to ensure the lower hand would turn over to cover the other hand in a
smooth and circular movement.
80. Drum Beating Technique
81. Hands cover both ears. Using index fingers, ring fingers and middle fingers to knock at the
area below Yuzhen. This would vibrate the back of the brain and the whole head.
82. Tapping and Vibrating Technique
83. The exercise should be carried out softly, slowly, continuously and naturally. In the
beginning, hands should touch the skin at all times. Once the technique is mastered,
separate hands from skin about 1 to 3 cm. The speed should be 2 times per second. Time
taken from shoulder to finger tip and back to shoulder should be approximately 10 breathing
cycles. From head to toes is about 24 breathing cycles.
84. Visulalization
85. When tapping, visualize the hand pressing into middle of the bone then pull it out to the
skin.
86. Purpose
87. 1. The Body and Mind Method is to cultivite the exchange of External Hun Yuan Qi with
the Internal Qi at the cellular level. It also strenghthen the Meridian Qi.
88. 2. The Tapping Meridian Method is to pull Qi in and out of tissues in a direction
perpendicular to the meridians to further refine the body’s ability to exchange Internal
Qi and External Qi as well as to distribute Localized Qi more evenly throughout the body to
enhance health.