Three Basic Spring Forest Qigong Exercises

EACH OF THESE EXERCISES, the Beginning of the Universe, the Moving of Yin & Yang, and the Breathing of the Universe, he !s to o!en energ" #hanne s in the $od" and to a%a&en "o'r a%areness of the %a" the energ" (oves and f o%s thro'gh "o'r $od") There are (an" energ" #hanne s in the $od", $'t the (ost i(!ortant ones are the front #hanne and the $a#& #hanne ) The $a#& #hanne is the governing #hanne ) A the other energ" #hanne s %or& aro'nd these t%o (ain #hanne s) One of these t%o (ain #hanne s ends at the roof of "o'r (o'th, %hi e the other ends at the ti! of "o'r tong'e) So, %henever "o' !ra#ti#e an" S!ring Forest *igong e+er#ise "o' sho' d a %a"s ! a#e "o'r tong'e gent " against the roof of "o'r (o'th) Yo'r tong'e a#ts as the s%it#h #onne#ting the t%o (ain #hanne s) Yo' #an do these e+er#ises standing, sitting, or "ing do%n) The Beginning of the Universe This e+er#ise he !s $ring "o'r fo#'s $a#& into "o'r $od" and %a&e '! "o'r interna energ") , -hen doing this e+er#ise %hi e sitting, tr" to sit '! and &ee! the s!ine straight) , -hen doing this e+er#ise %hi e "ing do%n, ie on "o'r $a#& and &ee! "o'r s!ine as straight as !ossi$ e) , -hen doing this e+er#ise %hi e standing, stand straight %ith "o'r toes !ointing for%ard and $end "o'r &nees a itt e) .If "o' %ant to ose %eight $end "o'r &nees a itt e (ore)/ , Set "o'r feet a itt e (ore than sho' der %idth a!art for good $a an#e %hi e standing) , E"es oo& for%ard) , -ear a s(i e on "o'r fa#e to re a+ ever" !art of the $od" and sti(' ate "o'r $rain to !rod'#e endor!hins) , 0ra% "o'r #hin $a#& a itt e to straighten the entire s!ine) Energ" trave s '! and do%n the s!ine in the governing #hanne (ore easi " %hen the s!ine is straight) , 0ro! "o'r sho' ders and (ove "o'r e $o%s o't%ard a itt e)

, O!en "o'r hands and gent " s!read "o'r fingers) -hen "o' o!en "o'r fingers "o' o!en (an" energ" #hanne s in the $od") -hen "o' # ose "o'r fingers "o' # ose these #hanne s) , S o% " ta&e a dee!, si ent, gent e $reath thro'gh "o'r nose) As "o' $reathe in, dra% the o%er sto(a#h in a itt e) As "o' $reathe o't, et "o'r sto(a#h o't) This (a&es it easier for the Yin and Yang energies to #o(('ni#ate %ith ea#h other and #reate $a an#e) , I(agine 'sing "o'r %ho e $od" to $reathe) 1is'a i2e the 'niversa energ" #o(ing into ever" #e of "o'r $od" and #o e#ting in the o%er 0antian) This is a !ri(ar" energ" #enter in "o'r $od") The o%er 0antian is o#ated in the area $ehind "o'r nave ) , -hen "o' e+ha e, vis'a i2e an" !ain or si#&ness #hanging into s(o&e and shooting o't fro( ever" #e of "o'r $od" to the end of the 'niverse) , 3ent " # ose "o'r e"es and i!s) , 4o% sa" the !ass%ord in "o'r (ind5 6I a( in the 'niverse) The 'niverse is in (" $od") The 'niverse and I #o($ine together)7 , Contin'e $reathing s o% ", dee! " and gent " and fee the e(!tiness, the 8'ietness, the sti ness of the 'niverse) 0o this e+er#ise for 9 to : (in'tes or onger if "o' have the ti(e The Moving of Yin & Yang This e+er#ise is ver" good for hea ing "o'r interna organs) Thro'gh the g'idan#e of "o'r (ind and the (ove(ent of "o'r hands, the heart energ" and the &idne" energ" ;oin d'ring this e+er#ise o!ening (an" $ o#&ages in the $od") Again, "o' (a" do this e+er#ise standing, sitting, or "ing do%n) Use the sa(e $od" !ositions as in the Beginning of the Universe and re(e($er to ! a#e "o'r tong'e gent " against the roof of "o'r (o'th)

, Contin'e to $reathe dee! " and gent " as "o' raise "o'r right hand, the Yang (a e energ", to the '!!er #hest %hi e "o' raise "o'r eft hand, the Yin fe(a e energ", to the o%er sto(a#h) , Yo'r hands and fingers re(ain s ight " o!en to re#eive energ", %ith "o'r !a (s fa#ing "o'r $od", %itho't to'#hing the $od", to #reate a sensation of e(!tiness) , As "o' raise "o'r hands, vis'a i2e a trans!arent energ" #o '(n in the (idd e of "o'r torso shining %ith $ea'tif' #o ors) This energ" #o '(n r'ns fro( the to! of "o'r head to the $otto( of "o'r torso) The si2e of the energ" #o '(n de!ends '!on "o'r vis'a i2ation) .If "o' have diffi#' t" ho ding this vis'a i2ation, don<t for#e it) Si(! " sa" it on#e in "o'r (ind and then &no% that the energ" #o '(n is there)/ , Ho d this !osition for a$o't := se#onds, onger if "o' %ish, then s o% " start (oving "o'r hands) Yo'r right hand (oves o't and do%n to the $otto( of the torso %hi e "o'r eft hand (oves in and '! to "o'r fa#e) Again, "o'r hands do not to'#h "o'r $od") , Contin'e (oving "o'r hands s o% " in this #ir#' ar !attern) Yo'r hands (ove at a rate of : to > #ir# es ea#h (in'te) , -hi e (oving "o'r hands, vis'a i2e the energ" (oving '! and do%n the trans!arent #o '(n and vis'a i2e the #hanne s in the torso o!ening #o(! ete ") .If "o' have diffi#' t" ho ding this vis'a i2ation, ;'st sa" it on#e in "o'r (ind) Then, fee #onfident the trans!arent energ" #o '(n is there and fo#'s on g'iding the energ" %ith "o'r hands) Fee the energ" (oving) This is a re a+ed fo#'s) It sho' dn<t fee for#ed)/ 0o this e+er#ise for > to ?= (in'tes or onger if "o' #an) The (ore ti(e "o' s!end doing this e+er#ise the dee!er "o' %i start to go into the e(!tiness) The Breathing of the Universe

This e+er#ise is ver" good for hea ing the 'ngs and s&in and to $a an#e the energ" inside and o'tside of the $od") If "o' are doing the Moving of Yin & Yang !rior to doing the Breathing of the Universe "o' (a&e the transition in the fo o%ing %a") Finish the Moving of Yin & Yang $" s o% " $ringing $oth hands to a sto! in front of "o'r nave at the !osition of "o'r o%er 0antian) For (en, sto! %ith "o'r eft hand inside of "o'r right hand) For %o(en, sto! %ith the right hand inside of the eft hand) Again, "o'r hands do not to'#h ea#h other or "o'r $od") This s!a#e a o%s "o' to &ee! the fee ing of the e(!tiness) , 4o%, fo#'s "o'r (ind on "o'r o%er 0antian and ta&e three s o%, gent e, dee! $reaths) , Then, as "o' inha e the fo'rth ti(e, (ove "o'r hands a!art and o!en to the sides) , As "o' e+ha e, $ring "o'r hands in to%ards ea#h other $'t "o'r hands do not to'#h)

, Contin'e doing this (ove(ent %ith ea#h inha ation and e+ha ation, s o% " and steadi "

, I(agine "o' are 'sing "o'r %ho e $od" to $reathe) , -hen "o' o!en "o'r hands, fee the energ" as it e+!ands in the s!a#e $et%een "o'r hands) , -hen "o' # ose "o'r hands fee the energ" $eing #o(!ressed in the s!a#e $et%een "o'r hands) , -ith !ra#ti#e, and !erha!s ver" 8'i#& ", "o' %i a#t'a " fee the energ" e+!anding and #o(!ressing) , Use "o'r hands and $od" to fee the energ" (oving %hi e "o' 'se "o'r e $o%s to g'ide the (ove(ents) , -hi e "o' inha e, vis'a i2e the !'re 'niversa energ" f o%ing into "o'r $od" thro'gh ever" !art of "o'r $od" and gathering in "o'r o%er 0antian) , -hi e "o' e+ha e, i(agine an" !ain or si#&ness t'rning into s(o&e or air and shooting o't fro( ever" !art of the $od" to the end of the 'niverse) , 0o not et "o'r $od" s%a" %hi e doing these (ove(ents) @'st &ee! "o'r $od" sti and re a+ed and a %a"s %ear a s(i e on "o'r fa#e) 0o this (ove(ent for > to ?= (in'tes or onger if "o' have the ti(e) B" (oving "o'r hands in this (anner and #o($ining the $reathing te#hni8'e, "o' he ! to o!en $ o#&ages in the %ho e $od", es!e#ia " the 'ngs) -hen "o' finish this (ove(ent, sto! "o'r hands in front of "o' as if "o' %ere ho ding a $a of energ" in front of "o'r nave A "o'r o%er 0antian) Ta&e three s o%, gent e, dee! $reaths in thro'gh "o'r nose)

Ending -hen "o' are finished doing "o'r S!ring Forest *igong e+er#ises "o' sho' d a %a"s r'$ "o'r hands together and then (assage "o'r fa#e in the fo o%ing %a") Starting fro( the #hin, gent " r'$ "o'r hands '! "o'r fa#e, a ong the sides of "o'r nose, '! to "o'r forehead, then o't and do%n in a #ir#' ar !attern a ong the sides of "o'r fa#e and $a#& do%n to "o'r #hin) Then, start '! again in the sa(e (anner) Massage "o'r fa#e in this %a" severa ti(es) 0oing this he !s to $ring "o'r fo#'s $a#& fro( the e(!tiness) Yo' (a" do these e+er#ises in #o($ination, one right after anotherB or, "o' #an !ra#ti#e ;'st one at a ti(e) Tr" to !ra#ti#e the( %henever "o' fee the need to #o(! ete " re a+ and rene% "o'rse f) Even if "o' on " have a fe% (in'tes, these e+er#ises #an $e he !f' ) Of #o'rse, the (ore "o' !ra#ti#e these S!ring Forest *igong e+er#ises and the (ore ti(e "o' #an s!end doing the( the (ore "o' %i fee the energ" and the dee!er "o' %i $e a$ e to go into the e(!tiness) A %a"s re(e($er to sa" the !ass%ord %henever "o' $egin "o'r e+er#ises) B" sa"ing the !ass%ord C 6I a( in the 'niverse) The 'niverse is in (" $od") The 'niverse and I #o($ine together)7 C "o' o!en "o'rse f '! to the 'niverse and its i(it ess s'!! " of hea ing energ") S(a Universe The !'r!ose of this (editation e+er#ise is to # ear energ" $ o#&ages a ong the front and $a#& #hanne sB to !h"si#a " # ear the roots of si#&nessB and to o!en the energ" #enters a ong these #hanne s) I high " re#o((end this e+er#ise) If "o' have ti(e to do on " one S!ring Forest *igong te#hni8'e, do the S(a Universe) It is e+tre(e " he !f' in o!ening $ o#&ages and $a an#ing a the energ" in "o'r $od") -e have (an" energ" #hanne s and energ" #enters in o'r $odies) -hen energ" starts at one !oint, visits a the #hanne s and #enters in the $od", and #o(es $a#& to the starting !oint, %e have %hat is itera " trans ated fro( an#ient Chinese %isdo( as a 6Big Universe)7 The (ost i(!ortant energ" #hanne s are the $a#& and front #hanne s in the torso) -hen energ" starts at one !oint on these #hanne s, visits a the !arts of the s"ste(, and #o(es $a#& to the starting !oint, %e have %hat is #a ed a 6S(a Universe)7 B" fo#'sing on (oving the energ" a ong these t%o (ain #hanne s in the S(a Universe, "o' have a !rofo'nd " !ositive effe#t on the Big Universe of the %ho e $od")

The $a#& #hanne starts at the o%er 0antian area, %hi#h is $ehind the nave ) It goes do%n to the $otto( of the torso, trave s '! a ong the s!ine to the to! of the head and #o(es do%n fro( the (idd e of the forehead sto!!ing at the roof of the (o'th) It governs a the Yang or (a e energ" #hanne s in the $od") The front #hanne a so starts fro( the o%er 0antian area, goes do%n to the $otto( of the torso, trave s '! the $od", !assing thro'gh the heart and throat, and sto!!ing 'nder the tong'e) It governs a the Yin or fe(a e energ" #hanne s in the $od") These t%o #hanne s a'to(ati#a " #onne#t together fo'r ho'rs a da"5 at (idda" $et%een ??5== a)() and ?5== !)() and at (idnight $et%een ??5== !)() to ?5== a)() *igong !ra#titioners i&e to (editate at noon and (idnight $e#a'se it ta&es ess energ" and generates greater $enefits) 4ear " a the i(!ortant energ" #enters are arranged a ong the $a#& and front #hanne s) As a res' t, a $ o#&age in the heart energ" #enter #o' d #a'se not on " heart !ro$ e(s $'t !ro$ e(s in the 'ngs, $reasts, #hest or even (enta !ro$ e(s) A $ o#&age in the tai $one #o' d #a'se re!rod'#tive organ !ro$ e(s, o% se+'a energ", or even heada#hes) A $ o#&age in the #ervi#a $one DE of the s!ina #ord #o' d #a'se heada#hes, fever, dia$etes or even 'ng or heart !ro$ e(s) The S(a Universe is the easiest (editation te#hni8'e to o!en these t%o (ain #hanne s) I have #reated an a'dioCta!e and C0 %ith $ea'tif' $a#&gro'nd ('si# and g'ide "o' thro'gh ea#h (ove(ent in this (editation) Es!e#ia " if "o' are a $eginner, it is ver" diffi#' t to do this (editation on "o'r o%n) Fisten to the (aster<s voi#e on the a'dio ta!e) Yo' %i hear t%o so'nds G ))) O O H M H I and G H M U AH H I) .If "o' do this (editation %itho't a ta!e to g'ide "o' (a&e the 6O O H M7 so'nd %ith "o'r first inha ation and vis'a i2e the 'niversa energ" f o%ing into "o'r $od" and #o e#ting in "o'r Fo%er 0antian, %hi#h is $ehind "o'r nave ) As "o' e+ha e, 'se "o'r (ind to (ove the energ" to the ne+t area of "o'r $od" as indi#ated in the !i#t're) On the se#ond inha ation, (a&e the 6M U A H7 so'nd and again vis'a i2e the energ" f o%ing into "o'r $od" and #o e#ting at this ne+t !oint) Then as "o' e+ha e, 'se "o'r (ind to (ove the energ" to the ne+t area of the $od") Re!eat this se8'en#e thro'gho't the (editation)/