This simple meditation for Qi culturing is based on the teaching of Grandmaster Cai Song Fang. He is a 5th generation Grandmaster of Yang Style Taichi. The full version can get very complicated and demanding for martial arts applications. This stripped-down version was designed for patients that request or can handle only the most basic form of exercise.
The basic principle is that when you focus on your navel, Qi will form. This is simply the way it is. Remember, the number one key for any exercise or meditation involved with Qi is that complexity does not mean anything if it is not effective or cannot be done correctly easily. Do not judge an Qi exercise simply by looking at how simple or complicated the instructions are. Try it and you will know.
The basic principle is that when you focus on your navel, Qi will form. This is simply the way it is. Remember, the number one key for any exercise or meditation involved with Qi is that complexity does not mean anything if it is not effective or cannot be done correctly easily. Do not judge an Qi exercise simply by looking at how simple or complicated the instructions are. Try it and you will know.
1. This is an exercise. Just like other exercises, do not practice when you are hungry. Eat something 15 minutes or more before doing this exercise.
2. Find a quiet location and wear appropriately so that you are not feeling cold or hot for the next 25 minutes. This meditation could be done with shoes on. 3. Stand with the middle of your feet (the green lines) parallel to each other about one foot length apart. Yes, measure that with one of your feet (as shown) if you are not sure. 4. This is not as easy as it may seem as you are now standing toed-in. This will prevent the Qi from escaping your body through your feet. |
7. While meditating, press your tongue very lightly onto the roof of your mouth or the palate, as shown on the left, but with your mouth closed. Your body will produce more saliva by doing this. Very slowly and slowly swallow your saliva. The tongue here acts as a bridge that ease traveling of Qi in your body. Again as before, your focus should still be on your navel during your meditation.
8. Stand for 25-30 minutes. Slowly open your eyes to end. Do not set an alarm unless the alarm is relatively quiet. Put your phone away. You need a quiet environment all through this exercise. If you have difficulty telling the time, play music that is 25-30 minutes long at the lowest possible volume.
Notes:
1. Do not shift your focus to your head as it may cause headache or you may feel dizzy. Shift your focus back to your navel if that is so. If headache or dizziness persists, quit the exercise.
2. Do not do more than 30 minutes at a time. If you consider this exercise helpful and want to do more, do multiple sessions each day instead of making a session longer.
3. You may feel itchy, hot, or cold in some areas of your body. Ignore them and continue to focus softly on your navel. i.e. Do not scratch the spot of the itch. (On the other hand, your may not feel anything at all especially when you are in very good health. This Qi exercise will still benefit you in such a case.)
4. You may feel pain in your joints, ignore it and continue to focus softly on your navel. Pain is a good thing here because the Qi is trying to heal that problematic section of yours.
5. Finally, do not change the way this exercise is done. Do not "modify" it in anyway. This is very important.
1. Do not shift your focus to your head as it may cause headache or you may feel dizzy. Shift your focus back to your navel if that is so. If headache or dizziness persists, quit the exercise.
2. Do not do more than 30 minutes at a time. If you consider this exercise helpful and want to do more, do multiple sessions each day instead of making a session longer.
3. You may feel itchy, hot, or cold in some areas of your body. Ignore them and continue to focus softly on your navel. i.e. Do not scratch the spot of the itch. (On the other hand, your may not feel anything at all especially when you are in very good health. This Qi exercise will still benefit you in such a case.)
4. You may feel pain in your joints, ignore it and continue to focus softly on your navel. Pain is a good thing here because the Qi is trying to heal that problematic section of yours.
5. Finally, do not change the way this exercise is done. Do not "modify" it in anyway. This is very important.
Could be extremely effective for some mild illnesses and general health improvement with this simplified meditation form. You do not normally need anything more complex than this. However for the best results if you wish to, learn the full form here.
I learned this from Grandmaster Cai Song Fong back in 1991. He gave me a go-ahead to teach in 1992.
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