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    Spring Forest QiGong Manual PDF

    Hochgeladen von

    Lorn Yoon

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    © All Rights Reserved
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    Master Chunyi Lin Many Qigong masters have studied Qigong meditation, but few have lived itas has Chanyi Lin, Master Lin studied with a Shao-Lin Temple Buddhist, Master , Master Vian in Guangulong Province the famed! Master Zhang in China's Xichuan Province, and a few other respected masters who do not want their names revealed. As part of his training, Master Lin meditated and practiced various austrities in caves on Mount Qing Cheng and Mount Dinghu. In Chinese culture, cave meditation is recognized as the ‘most powerful way to develop intuition, perservance, patience, and tranquility Master Lin has gone so deeply into the meditative, tranquil core of Qigong that he can present complex techniques in simple, easy-to-understand terms. It takes a high evel of scientific understanding to make science sound easy. Master Lin has accomplished this with Qigong. Master Lin has had access to a very rare diversity of Qigong Master instructors in China because of his high character and his constant search for ways to improve his own knowledge. Master Lin is also fluent in five Chinese languages, some as di ferent from each other as French is from German, His linguistic expertise allowed him to learn from Qigong practitioners living in remote regions. Master Lin established the fundamentals of Spring Forest Qigong in 1994 before arriving in the United States in 1995, He has since taught over 7,000 students Qigong at the University of St. Thomas, Park Nicollet Medical Center, University of Minnesota, Anoka Ramsey Community College, and University of Toledo. Master Lin's private practice has had over 8,000 patient visits. Master Lin has been involved with multiple research programs with organizations such as the University of Minnesota. He i a frequent keynote speaker at health conferences. (Chunyi Lin lives with his wife, Fang, son, Ming, and daughter, Crystal, in the Tvin Cities We at Learning Strategies Corporation are honored to present Master Chunyi Lin's Spring Forest Qgong Penonal Leaming Cour, Level | Paul R. Scheele, Chairman Leaming Strategies Corporation www. LearningStrategies.com - 3 4 - Learning Strategies Corporation Components of Personal Learning Course Recording 1 Session A - The Miracle of Qi Energy Session B - Transform Your Life with Qigong Recording 2 Session A - The Secrets of Qigong Session B - The Keys to Your Success with Qigong Recording 3 Session A ~ Exploring the Active Exercises Session B - Tips and Guidelines Recording 4 Session A ~ Understanding Sitting Meditations Session B~ Helping Others Heal Recording 5 - Qigong Practice Session A ~ Active Exercises Beginning of the Universe Forming of Vin & Yang ‘Moving of Yin & Yang Breathing of the Universe Joining of Yin & Yang Session B ~ Active Exercises Harmony of Universal Energy Seven Steps of New Life Ending Harvesting Qh Recording 6 - Qigong Practice Session A ~ Sitting Meditation, Small Universe Session B- Sitting Meditation, Self-Conceneration Course Manual See its contents on the next page Video Session The Active Exercises of Spring Forest Qigong Helping Others Heal Compact Dise Inner Beauty Contents of Course Manual Spring Forest Qigong Chunyi Lin, 3 Components of Personal Learning Course, 4 How to use this Course, 6 The Essence of Qigong, 8 The Health Benefits of Qgong, 8 Understanding the Healing Power of Qigong, 9 What is Spring Forest Qigong?, 12 Six Factors that Block Qi, 14 Three Secrets of Practicing Qigong Efeetvely, 19 Three Vital Elements of Qgong Exercise, 22 Six Keys to Success, 26 Discover the Beauty of Life, 33 Tools for Lifelong Learning, 34 Exercises and Meditations Password for all Exercises, 7 Active Exercises, 10 1 Beginning of the Universe, 11 2 - Forming of Yin & Yang, 12 3 - Moving of Yin & Yang, 13 4 - Breathing of the Universe, 14 Joining of Yin & Yang, 15 6 - Harmony of Universal Energy, 16 Seven Steps of New Life, 18 8 - Ending: Harvesting Qi, 20 Walking, Running, Sleeping Exercises, 23 Sitting Meditations, 24 Small Universe, 25 Self Concentration, 28 Reactions and Sensations, 29 Tips, 30 Help Others Heal, 31 www.LearningStrategies.com - 5 SPHBG. 1] gon. 1d. Hello, my dear friend, Welcome to Spring Forest Qigong. When you open this manual, you will find my energy and the love energy of the universe with you. When you read this manual, put yourself in a state of meditation and follow my words. Use your imagination and you will receive my energy better My purpose is to open a door for you to lea Spring Forest Qigong so you can experience its healing power. You may have chosen to use this self-study course when you heard about people who have received wonderful benefits from the practice of Qigong. Iam privileged to have been part of their lives, and, in some cases, actual healing of sickness and pain. ‘Qigong isa very personal experience. You will soon discover how practicing Qigong benefits you. certainly hope you find ample benefit. Unfortunately, some people, even those I ‘work with individually, simply do not experience the full benefit of Qigong This is important to recognize for those experiencing a current medical condition. encourage you to use Qigong as a complementary practice to any current medical treatment also encourage you to consult thoroughly with your physician or other licensed health care provider before you begin to practice Qigong—and before you make any decision to change any ‘current medical treatment. Sometimes the benefits of Qigong are not apparent at first; sometimes it takes time to ‘experience the benefits. I encourage you to continue to practice Qigong even when the benefits are not immediate. Ifyou experience any medical condition while practicing Qigong, you should consult with a physician or other appropriate licensed health care provider—I do not want you to wait and see whether your continued practice of Qigong provides the healing you desire How to use this Course ‘Qigong is easily learned. Start by listening to the frst four recordings. They introduce you to Spring Forest Qigong. You may listen to these anywhere, even while you are driving ‘Then watch the video. You will meet people who practice Qigong, and you will earn the Active Exercises of Spring Forest Qigong, Consider watching the video multiple times to effectively learn the exercises 6 - Learning Strategies Corporation ‘The remaining two audio recordings are for exercise and meditation. The first, called Acti is approximately 30 minutes. First Iwill guid Exercises, helps you with the active exercises that you learned on the video. Each session you through these exercises: Beginning of the Universe, Forming of Yin and Yang, Moving of Yin and Yang, Breathing of the Universe, and Joining of Yin and Yang. Next, I will guide you through Harmony of Universal Energy Seven Steps of New Life, and the ending exercise, Harvesting Qi. Ifyou choose to do just session A, be sure to finish the session with the Ending exercise-itis easy to memorize. ‘The second other audio recording includes two 30-minute Sitting Meditations: Small Universe and SelfConcentration. Do not listen to the meditations while driving, Use one or more of these sessions each day as you learn Qigong, Serious students will do ‘one hour of the Active Exercises and one session of the Sitting Meditations each day. While that is optimal, you will also benefit with just ten minutes of Qigong ‘As you develop your practice you may continue with the recordings, practice in silence, ‘or use other music in the background such as the enclosed CD titled Inner Beauyy. This CD is meditation music for longer sessions or simply for your relaxation and enjoyment. ‘This course manual is a Qigong treasure trove, Read through the narrative to lear: * The Essence of Qigong * The Health Benefits of Qigong * How Qigong Heals ‘The Unique Value of Spring Forest Qigong * Six Factors that Block Qi * Three Secrets to Practice Qigong Effectively * Three Vital Elements of Qigong Exercise * Six Keys to Success * To Discover the Beauty of Life Password for all Exercises Whenever you practice Spring Forest Qigong Exercises, talkin your mind this password! Jam in the Universe The Universe isin my body. The Universe and { combine together. We practice universal energy. Everything comes from the emptiness and returns to the ‘emptiness. Energy is energy. There is no good energy or bad energy, until you think it is good ‘or until you put itin a wrong position, Any thing in the world contains all the information of the universe From our life experience we know that change to good. One's junk can be another's tweasure; another’ treasure can be one’s junk. Everything changes except the universal energy, the emptiness Sickness is only extra energy in the body. We can heal ourselves by returning the extra energy back to the universe. Once you say “I {am in the universe; the universe is in my body; the universe and | combine together,” you bring in the universal energy to balance the energy in your body. Once you open up yourself to the Universe, the universal energy will be with you. The universal energy will give you whatever kind of energy your body needs. Whatever your body doesn’t need will automatically go back to the universe. {good things can turn to be bad. Bad things can www.Learningstrategies.com - 7 8B Learning strategies Corporation Interspersed throughout this manual are the exercises and meditations of Spring Forest Qigong, Level 1. It may be easier to learn the exercises from the video. Use the information in this manual to learn the exercises at a deeper level. The section for each exercise includes the purpose of the movement or meditation, benefit you can receive, and a detailed description of the movement or meditation. You will also learn how to do healing on yourself and for other people. ‘The portions of this course manual devoted to the exercises and meditations of Spring Forest Qigong are segregated by a dotted line. The Essence of Qigong Qigong is a study of the energy of the whole universe, which inchides physics, chemistry, psychology, biology, astrology electricity, and medicine. We focus on medical Qigong, the cornerstone of traditional Chinese medicine. Qigong has been practiced in China for over five thousand years and has been shown effective in the pres sntion and cure of many diseases. Today © Qigong because ofits great power of healing. Yet unlike acupuncture, acupressure, herbal medicine, or tai chi, Qigong remains a mystery to most tens of millions of people in China practi Americans. This ancient discipline combines mental concentration, breathing technique, and body movements to activate and cultivate our “vital energy” as it flows through the invisible channels of the body In Chinese philosophy, “Qi” or “Chi” (pronounced Chee) means air or breath, vital energy or the Universal Force that forms all animate and inanimate things. “Gong” means work, the function and benefit ofthis energy, or self-discipline leading to the art of mastery. We are born with the vital and intelli ‘energy of Qi. This complex energy substance, fundamental to life itself, is comprised of an informational message and its cartier energy. ‘Why do more and more people in the world, including doctors, scientist, psychologists, and nurses, come to Qigong? Its effective healing power and simplicity of philosophy ‘Western medicine is a good medicine. It has helped hundreds of millions of people with their sufferings, but it has its weak points: * Iis not a preventative medicine * It deals primarily with symptoms, not the cause * It focuses on the physical body only, ignoring the spiritual body * Ithas side effects that can create more problems * It puts a patient into a passive position in the healing * Itcan be very costly Qigong deals with the cause of sickness, gives the body a perfect healing, and heals the body physically, spiritually, andl mentally. Qigong heals the body faster and more completely with fewer or no side effects, lower cost, and while actively involving the patient. At the same time, ‘Qigong prevents future problems. 8B Learning strategies Corporation Interspersed throughout this manual are the exercises and meditations of Spring Forest Qigong, Level 1. It may be easier to learn the exercises from the video. Use the information in this manual to learn the exercises at a deeper level. The section for each exercise includes the purpose of the movement or meditation, benefit you can receive, and a detailed description of the movement or meditation. You will also learn how to do healing on yourself and for other people. ‘The portions of this course manual devoted to the exercises and meditations of Spring Forest Qigong are segregated by a dotted line. The Essence of Qigong Qigong is a study of the energy of the whole universe, which inchides physics, chemistry, psychology, biology, astrology electricity, and medicine. We focus on medical Qigong, the cornerstone of traditional Chinese medicine. Qigong has been practiced in China for over five thousand years and has been shown effective in the pres sntion and cure of many diseases. Today © Qigong because ofits great power of healing. Yet unlike acupuncture, acupressure, herbal medicine, or tai chi, Qigong remains a mystery to most tens of millions of people in China practi Americans. This ancient discipline combines mental concentration, breathing technique, and body movements to activate and cultivate our “vital energy” as it flows through the invisible channels of the body In Chinese philosophy, “Qi” or “Chi” (pronounced Chee) means air or breath, vital energy or the Universal Force that forms all animate and inanimate things. “Gong” means work, the function and benefit ofthis energy, or self-discipline leading to the art of mastery. We are born with the vital and intelli ‘energy of Qi. This complex energy substance, fundamental to life itself, is comprised of an informational message and its cartier energy. ‘Why do more and more people in the world, including doctors, scientist, psychologists, and nurses, come to Qigong? Its effective healing power and simplicity of philosophy ‘Western medicine is a good medicine. It has helped hundreds of millions of people with their sufferings, but it has its weak points: * Iis not a preventative medicine * It deals primarily with symptoms, not the cause * It focuses on the physical body only, ignoring the spiritual body * Ithas side effects that can create more problems * It puts a patient into a passive position in the healing * Itcan be very costly Qigong deals with the cause of sickness, gives the body a perfect healing, and heals the body physically, spiritually, andl mentally. Qigong heals the body faster and more completely with fewer or no side effects, lower cost, and while actively involving the patient. At the same time, ‘Qigong prevents future problems. 10 - Learning Strategies Corporation We are formed by two kinds of Qi-Yin and Yang, Yin means something female, passive, and spiritual; Yang means something male, active, and physical. Examples of Yin would be ‘woman, water, and earth. Examples of Yang would be man, fire, and sky. Yin and Yang energy rust be in a good balance. Colds, arthritis, tumors, etc. are simply the symptoms of the imbalance of Yin and Yang. This imbalance creates energy blockages. Once a blockage is formed, energy cannot flow freely in our energy channels. These energy channels run throughout the body to keep it fully fnctioning. ‘We have many energy channels in our body. There are twelve main channels and eight reservoir channels. Fach channel serves a specific purpose. The main channels carry energy to wh channels. The body draws on et wver energy is needed in the body. Extra energy in the main channels flows to the reservoir ergy in the reservoir channels when the main channels run low: Blockages in the main and reservoir channels prevent energy from getting to all parts of the body. Body functioning slows down or stops, and we feel sick If we want to get well, we have to remove those blockages and open channels. This rebalances the Yin and Yang energy We remove blockages and open channels when we take medicine and/or practice Qigong and other exercise. I recommend that you look at Qigong as complementing medicine, because ‘western medicine can serve you well in many ways, Active Exercise Series To strengthen your physical energy To help you open all energy channels in the body. To help you bring your Yin and Yang energy back into balance. To help you get rid of energy ‘blockages. To help you develop your spntual energy so that you heal yourself physical, ‘mentally and spiritually at the same time. ‘Audio Session: 30-minutes each Do the Active Exercises at least once daily When doing the Active Exercises without the recording for guidance you can do any combination of the individual exercises for any amount of time. There are no maximum time limits. You may want to take a break on sessions lasting longer than two hours. You can practice this exercise by standing, sitting, o lying down The Active Excercses opens all energy channels by using your mind and moving your hands, feet, and body. “This series consists ofthe following exercises, which are described in detail ‘throughout this course manual: 1 - Beginning of the Universe 2 Forming of Yin and Yang 3 Moving of Yin and Yang 4 Breathing of the Universe 5 Joining of the Yin and Yang 6 - Harmony of Universal Energy 7 Seven Steps of New Life 8 - Ending-Harvesting Qi The following advice is not on the recorded sessions or elsewhere in this manual: Spend ‘one to three minutes atthe beginning of your practice lightly bouncing with your feet planted (on the floor, Qigong exercise and Qigong meditation are active and preventative ways to heal the body. Medicine is a passive way to heal the body. Both approaches play an important role, but Qigong ‘can potentially heal the body more effectively and perfectly. A perfect healing heals the body physically, mentally and spiritually. Traditional healing techniques primarily help the body physically: Qigong opens the door for holistic, perfect healing of the body, mind, and spirit. Sicknesses usually start from the Yin energy, the spi itual energy As Yin blockages grow; we feel symptoms in the physical body. We call it sickness. My Chinese ancestors developed the techniques of Qigong to help unblock Yin energy: Today, western scientists have documented that Qigong can help heal the body more completely with less pain, less stress, and less anxiety 1 - Beginning of the Universe Bring your focus back in your body and wake up the internal energy. Time on recording: 2 ~ 3 minutes Time to do on your own: 2 ~ 3 minutes The energy channels in the feet and the hands wake up. You may notice tingly sensations in ‘your fingers and feet. ‘There are many energy channels in the body, but the most important ones are the front channel and the back channel. The front channel runs in the front and middle of the tbody; the back channel runs along the spine to the head. All the other channels work around these two channels. A blockage in these two channels will result ina problem in the body. ‘When you practice this exercise, place your tongue against the roof of your mouth. Your tongue acts as a switch connecting the two channels, ‘+ When doing this exercise standing, stand straight. Toes point forward ‘+ Set your feet alittle more than shoulder width ‘apart for good balance ‘= Fyes look forward. Wear a smile on your face ‘0 relax every part of the body and stimulate the brain to produce endorphins. Draw your chin back a litle to straighten the entire spine. Energy travels up and down the spine in the governing channel more easily when the spine is straight. (Open your fingers. Drop the shoulders. Mave the elbows outward a lite Slowly take a deep, silent, and gentle breath through your nose. As you breathe in, draw the lower part of your stomach in a litle. As you breathe out let your stomach out. Imagine using your whole body to breathe Visualize ‘the universal energy coring into every cell of your body and collecting in the lower Danan Thisis the body’ primary energy center located deep behind the navel When you exhale visualize any pain or sickness changing into smoke and shooting out from every cell of your body to the end of the Gently close your eyes and lips, and say in your ‘mind, “lam in the universe, The universe is in my body. The universe and | combine together. Feel the emptiness, the quietness, the stillness of the universe. www-Learningstrategies.com - 11 What is Spring Forest Qigong? Spring Forest Qigong is an advanced, simple, and powerful form of Qigong. I first introduced this unique form to mankind in 1994. There are thousands of Qigong exercises practiced in China and around the world. Most are complicated and time-consuming, making it difficult for the average person to learn and ‘or importance of the movements. ent concepts they teach in mystery. They tll their practice. Many Qigong teachers do not explain the meanii ‘They surround themselves and the a students that it may take years to learn the exercises and experience the benefits Spring Forest Qigong wants everyone to realize we are born with the natural ability to heal ourselves, detect energy blockages in the body, and send Qi to help heal others. Through years of research and practice, I have revised and simplified the movements of Qigong and clarified the principles so that they are easy to learn. Spring Forest Qigong can fit into our everyday lives. It unlocks the mysteries of Qigong allowing the poss its practice, lity for anyone to benefit immediately from 2- Forming of Yin & Yang The upper part of the torso, above the navel hand, the Vin female energy, belongs to Yang. The lower part of the torso to the lower stamach under the navel belongs to Yin. One of the Your palms face your body, reasons people get sick Is because the Yin and without touching, to create Yang energies scatter and are not in good a sensation of emptiness, balance. Hold this posture to rebalance the a ‘+ Visualize a transparent energy column in the middle of your Audio Session: 3 minutes torso shining with beautiful colors. ttruns from the head to the bottom of the torso. $ You will fe! tingly sensations in your hands Its size depends on your : and warmth in the chest and lower stomach, visualization, which are areas faced by your palms. You may also feel a current running in the middle of the torso or along the spine, which are the energy channels opening. ‘When you hold your hands in this posture, drop your elbows. Stand stil; do not move your ‘body so that eneray flows uninterrupted. Time to do on your own: 3 to 5 minutes ‘Continue to fee! the emptiness of the universe {as you remain in this position, * Slowly raise your right hand, the Yang male energy, to the upper chest and your left 12 - Learning strategies Corporation Spring Forest Qigong rewards you in ways not replicated by other styles of Qigong: * You discover your natural capacity to heal yourself * You develop the capability to heal others * You acquire the power to protect yourself from ill health-mentally, physically, and spiritually * You learn knowledge and skills to continually strengthen your health throughout your lifetime * You achieve all of the above through the traning of mind, breath, and posture in a very simple form that is easy Spring Forest Qigong healers do not deplete their vital energy when they pass Qi to others. to learn, and a joy to practice The more you help others, the more energy you receive 3 - Moving of Yin & Yang To heal internal organs * Keep your fingers open to receive energy, | Ae ee esueneroy Sterne se ital Time to do your own: 10 to 60 minutes. I depends on how many movernents you are {going to do and how much time you have. Tip: Do not move your spine from side to side, even when you fee! tired, because that movement stops your energy from going to the Through the guidance of our mind and the emptiness level ‘movement of our hands, the heart energy and Te cena cnew fan biota one ‘Moving of Yin & Yang is the basic movement of the Active Exercise in Level ‘Your right hand moves out and down to the bottom of the torso while your left hand moves in and up to your face. Your hands | Continue moving in this circular pattern + Visualize a transparent energy column of beautiful colors running from the top of | ‘the head to the bottom of the torso. While moving the hands, visualize the energy moving up and down the transparent column, Visualize the channels in the torso ‘opening completely. ‘Use your elbows to guide the movements and use your hands to feel the energy. ‘ Your hands move at a rate of 3t0 5 circles per weww.LearningStrategies.com - 13 ‘The special power of Spring Forest Qigong works well with western medicine. For ing Spring Forest Qigong or receiving Qigong healing. Wounds and fractures heal more quickly, and pain dissipates requiring example, people who have surgery recover faster when prak less medicine. Six Factors that Block Qi 1) Emotion Unbalanced emotion is the biggest cau c of the blockages in the body. Chinese medicine tells us that overexcitement and excessive happiness causes damage to the heart energy. 4- Breathing of the Universe To heal the lungs and skin, and to balance ‘energy inside and outside of the body. Audio Session: 6 minutes Time to do on your own: 6 minutes to 30 minutes ‘By moving your hands out and in and ‘combining the breathing technique, you open blockages in the wihole body especially the lungs * As you finish the Moving of Yin and Yang, both hands slowly stop at lower Dantian position. For men, put your left hand in and right hand out; for women, righthand in and left hand out. + There is a space between the body and the hands and between both hands. In this way you can keep the feeling of emptiness. * Focus in your lower Dantian. Take three deep breaths inhaling through your nose, exhaling through you rmouth. Normally, breathe uietly through your nose while practicing Spring Forest Qigong. * Then, as you inhale, move your hands open to the sides; exhale as you close your hands. * Use your whole body to breathe ‘When you open your hands, try to fee! the ‘energy expanding in the space between your hands, 14. Learning strategies Corporation ‘+ When you close your hands, try to fee! the energy compressing in the space between your hands. Your hands do nat touch each other ‘+ Use your hands and body to feel the energy ‘while you use the elbows to guide the action. ‘+ While you inhale, visualize the pure universal energy flowing into your body from every part of the body and gathering in the lower Dantian ‘= While you exhale, imagine any sickness or pain turning into air or smoke and shooting out from every part of the body to the end of the universe ‘+ Do not _move your neck from side to side Stay stil and relaxed. Wear a smile. Always keep your tongue against the root of your mouth, Anger and anxiety damages the liver energy: Fears damage the kidneys. Sadness and depression damage the lung energy. Too much thinking and mental work d ages the stomach and pancreas, When a person gets angry, for example, the automatic chemical activities of the body cause ergy to collect in the liver. If this energy is not removed from the liver, a blockage gradually forms and our liver becomes sick Let’ look at how over-happiness would cause damage to the heart. When a person is very J excited, the energy heats the heart frst Excess energy travels up to the bran, Once the energy gets into the brain, itis not easy to get it out, because the channel between the torso and the hhead is very narrow Just like an overfiled balloon, an energy explosion could result in a stroke oo heart attack. (Our ancient wisdom asks us to stay calm all the time to keep the Yin and Yang energy in a good balance. 2) Nutrition | Food has Qi Everyday we eat two or three meals plus snacks. When we do not eat healthily, our body energy gets out of balance. Additionally spicy food is not good for the liver, acidic food is not ‘good for the stomach, and sweet food is not good for the heart. Try to eat things locally produced, because the body and nature are one, We live on land with the plants. The plants grow well because ofthe harmony between their energy and the ee5s5co5eee > continued on _ . page 17 5 - Joining of Yin & Yang To balance your body's energy + Imagine your bodys energy s inthe ball andi Audio Session: 6 minutes being totally renewed, ‘Time to do on your own: 6 minutes to 30 minutes You build energy in the lower Dantian. * As you finish the breathing of the Universe, ‘imagine your hands coming together around a ball of energy about the sizeof a volleyball Keep your fingers open so the energy can flow. Your palms face each other. * Start rolling the ball by moving your hands continuously from top to bottom and from bottom to top. wwwiLearningstrategies.com- 15 1) Receive energy from the with your hands. 11) Exhale as you open the right hand, turn it facing down and smoothly move it down in a cice, as the left hand moves in until you are holding the energy ball between your hands once again. Repeat the cycle. 10) Fingers point to the right with the palm down. (This opens all of the six channels in your hands. you turn your fingers ‘outward, only three channels open.) Lean forward to the Fight as you raise your left heel up pointing the toes. (Moving the heels up and down can help open the six channels in the feet.) 16 - Learning Strategies Corporation 2) Asyouinhale, raise the energy ball up in front of you and up over your hhead. Open your hands and arms wide above your head, palms up, head sightiy up, 6 - Harmony of Universal Energy To open blockages and heal the body. To balance the energy in the left brain and right brain. To advance your spiritual energy to a higher level Audio Session: 15 minutes Time to do on your own: 15 to 30 minutes, or longer By moving hands and body, you open ‘Blockages in the lungs, breasts, liver spine, shoulders, lower back and hips. ‘When you do this movement with your eyes closed, you may see more ‘colors. People who practice Spring Forest Qigong say that this portion of exercise is very useful for waking the body after a restful night’ sleep, ¢ 3) Hold your breath as you bring your hands together. Bring the energy down with your hands to cover your head without touching your head. Hold for three seconds. 4) Exhale and bring your hands ‘down passing the face. As you reach the chin, bring your hands together, palmsin, and continue moving your hands down until you come to your lower stomach, 5) Inhale; open your hands wide to the sides as you did in Breathing of the Universe." Use your elbows to guide the movement and your hands to fee! the energy. 6) Exhale as you bring your hands in collecting 7) Keep closing your hands unt they pass each other and reach to each others elbow area with your right hand fon top first and left hand at the bottom. Your palms face down; hands do not touch the elbows. 8) Inhale; lower your head down and lean forward to the right Until your head is over the right elbow without touching the elbow. Your head turns slightly to the left. Remain in this position as you exhale, 9) Inhale, drawing the right hand up and to the right until your arm is straight. The fingers of the right hand continue pointing to the left with the palm facing down. At the same time, your left hand moves out pressing down to the left ‘continued from page 15 ‘energy of the land, When we eat food produced locally, our body ingests the optimal Qi we need to live on this land. 3) Changes of the Weather and the Seasons The earth rotates as it revolves around the sun to give us days, nights, and different seasons. When the weather or the seasons change, the energy frequency of our body may not be in harmony with the frequency of the weather or season. That’s why we see * As spring comes, many people get liver problems ‘+ As summer comes, many people get heart problems + As fall comes, many people get lung problems As winter com ‘many people get kidney problems ‘Through practicing Qigong we automatically adjust our energy to the changes of the weather before a blockage occurs. 4) Environment Environment, of course, is ve pollution and Feng Shui, a study of e those influences harmoniously to make a good and healthy place for living, 'y important to our health, This includes influences such as, gy from the earth, sun, and moon, We must manage Feng Shui shows us how different parts of a building have different et gy. Each object inl jon and direction so that has its own magnetic field and energy frequency that positively or advers body's energy: We adjust by arranging furniture in an optimal loc the frequency of the energy from these objects meets the frequency of our body's energy. As an example, itis best not to lace a mirror facing your bed, because the mirror's energy i too invasive and will affect your sleeping quality We can change the energy of our house and environment by practicing Qigong, which streng ens our body's magnetic fields. Ifyour body's magnetic field is stronger than that of your house or other aspects of your environment, nothing can alfect your energy. Instead your ‘energy will affect everything and everyone around you. Your family will benefit by your energy as will your pets-animals are sensitive to energy. Even at work, diffe you, because they fel safe being with you. They need your love energy, and because your energy ent people will be attracted to is so comforting, they will not make trouble for you. 5) Wrong Medication Medication helps many people with their sufferings. At the same time, other problems related to wrong prescriptions, side effects, and inaccurate diagnoses often develop. Side effects, alone, can be deadly. The Journal of the American Medical Association reported that in a recent year 105,000 patients died in hospitals from correctly prescribed and properly administered medication, continued on page 19 www.Learningstrategies.com - 17 18 - Learning Strategies Corporation 7 - Seven Steps of New life To improve your balance and heal the body, especially for arthritis, cold hands, and cold feet ‘Audio Session: 10 minutes Time to do on your own: 10 to 30 minutes This is the “plunger” technique. Like a bellows, ‘you draw energy into the body, collect it in your ower Dantian, and pump it throughout the entre bods t opens and clears all of the body's energy channels «Starting with your left leg, imagine using your ‘whole body as a bellows for moving energy toseven levels: 1 navel 2-heart 3 - shoulders 4 throat 5- nose 6 forehead 7-- top of the head * Inhale and visualize universal energy flowing into your body through every cell and collecting in the frst level behind the navel ‘Exhale, pushing the energy down to the toes. * Inhale again, drawing the energy from the toes Up to the second level, the heart level ‘+ Exhale, pushing the energy down to the toes. ‘Repeat this process multiple times through all ‘of the levels, * Use your hands to guide the energy. On each inhale, move your hands up to the upper chest with your palms facing up. On each exhale, move your hands down to your lower torso with your palms facing down. * On each inhale, lift your leg with the toes pointing to the ground, On each exhale, step forward to press your heel to the ground. ‘Always start with your lft leg and alternate through the exercise. You may do as many rounds of the seven levels as you wish, When finished, inhale one ‘more time. Visualize energy flowing into your body and collecting in your lower Dantian. Then ‘exhale without concentrating your mind in anything When you pump the energy up and down In the body, do it as slowly as you can by following the rhythm of your breathing Warning: Pregnant women should skip this ‘exercise. The movement ofthe energy might disturb the peace of the baby. continued from page 17 6) Injury All injuries block Qi including cuts, carpal tunnel syndrome, sprained ankles, torn muscles, broken arms, and contusions, Three Secrets of Practicing Qigong Effectively 1) Go into the emptiness Countless different Qigong and meditation exercises exist. All teach the basic idea of using consciousness to go into the emptiness where thoughts ultimately cease or greatly diminish and sensory connections to our bodies fade. We and everything in our world are all from the emptiness and will go back to the emptiness, It isa state of pure energy where we are one with the universe Our bodies naturally direct us to the emptiness. When we get sick, for example, the frst place we go is not to the hospital, but to bed. When we sleep, we feel relaxed and peaceful. We bring our mind and body into the emptiness. Everybody does this automatic meditation without noticing it during sleep and periods of deep relaxation. Most of our daily energy blockages are ‘opened and resolved in this way. The deeper you go into thé heal. By practicing Qigong we go into the emptiness where we effortlessly balance the Yin and emptiness, the faster your body will Yang, the female and male energy. As the balance of energy comes back, the body heals, 2) Keep it simple “My masters told me the most powerfl is usually the simplest. “Many Qigong exercises are too complicated and cloaked with mystery: Qigong, in its fundamental form, is very simple, For instance, itis very easy to open energy channels. When ‘you open your fingers, all the energy channels in the hands open. When you move your heels up and down, you open all six energy channels inthe fect. Its not necessary to learn complicated ‘movements to open channels and release blocks. 3) Use your consciousness ‘When doing Qigong exercise, we use sensation of the body to feel the moving Qi. How we use our mind influences the flow of Qi. Positive thoughts, for example, encourage you to gain back your health and instantaneously direct Qi in optimal ways. Negative thoughts, on the other hand, discourage you from fulflling your task, block energy, and create sickness. These mental activities as well as prayer and will belong to consciousness. Mental power is more powerful than physical power continued on page 22 ww earningstrategies com - 19 eoeeee 8 - Ending: Harvesting Qi To adjust energy in the body and to help the ‘body heal and gain back its eneray balance i 1) Rub your hands: 2) Massage your face: with your palms ‘one or two movements each day, or you can do draw down the face tothe chin. ‘ther al. Always finish withthe ending exercise. This will bring you out of your meditation and help put the Qi into the right places of your body. When you choose to do active exercises and a sitting meditation, do the active exercises first to make it easier to go into the emptiness. Follow the sitting meditation with the ending exercise. 10) Bend over at the waist. Cup your hands again and pat the kidney area. Then, use the back of your hands to massage the kidneys several times. Turn your hands lover and massage the kidneys several more times 9) Massage the stomach by interlacing your fingers and massage right to left in a clockwise direction, 11) Support your kidneys by covering them with your hands and slowly straighten the body by lifting the back and shoulders. Lift your head lest e+e 12) Use your chin to draw a horizontal Circe from let to right sixtimes Repeat in the other direction a | q 4 13) Dolphin the neck by moving the head slightly forward and up, then down and back. Ths is the same 1 @ verte cle DOH 14) support the kidneys are wit your hands and dolphin the whole spine: move the upper part of the body forward first; bend the knees and move the knees forward; and extend the stomach, the chest, and the head. Do this six times. 20 - Learning strategies Corporation ¥ 5) Massage your ears from top to bottom. Every 5) Comb your heed 3, part of the ear must be massaged. with your fingers 4) Form your hands into a cup. from front to the Pat your head with your back of the head ‘cupped hands from front The tips of your to back fingers must touch your scalp. 6) Cup your hands again and pat the inside and ‘outside of each arm, 7) Pat the chest and stomach from top to bottom 8) Pat the underarm area on the left side and then the right side ! 16) Then, lower the elbows to the _Stretching the heels stomach level and repeat the UP (that, standing 15) straighten the body Liftyour hands up in front of swing motion sixtimes. (Be gentle. OM YOU toes) and your chest with your palms down and your elbows if you have severe lower back -—-"0PpIng the heels Slight higher than the shoulders. Look forward dow sities. reg- Lead with the elbows and swing your arms from nant women should left to right, keeping your head and hips facing skip this exercise) forward. Do ths six times. www.learningStrategies.com- 21 On the messages and information traveling in the body. Blockages in the nervous system prevent of the most important systems in our bodies is the nervous system, which controls, messages from being delivered, creating problems. ‘The nervous system is formed from two parts-the parasympathetic nervous system and the sympathetic nervous system. When we inhale, energy goes to the sympathetic nervous system; when we exhale, energy reaches to the parasympathetic nervous system, When we take longer breaths, we get more energy into both nervous systems. That is why people who practice ‘Tai Chi, Qigong, Yoga, or meditation usually enjoy a good long life, and why people with chronic sicknesses often find relief through deep, gentle breaths. 2) Postures of the body Posture and movements are important when practicing Qigong because they help open the body’ begin in the hand. These include lung and large intestine channels, which begin in the thumb, cenergy channels, Simply opening the hands, for example, opens six main channels that and heart channels, which begin in the middle and litte fingers. Some postures can give immediate and noticeable benefit. When you have a headache, cough, or stuly nose, for example, hold both hands above your head for five minutes. Or, when you have a bloody nose in your right nostril, raise your left hand above the head for a minute ‘Those postures work because raising your hands opens the lung channels, heart channels, and stomach channels, many of which run through the nose area. Replenish energy in these channels, | and symptoms disappear. Walking and running exercise When you walk or tun, put your tongue against the roof of your mouth. Swing your hands naturally from side to side with your fingers open to form a Yin-Yang circle. 4 ‘As you inhale, imagine the pure universal energy running into the body through every cell and gathering deep in behind the navel. As you exhale, imagine any sickness and all eneray blockages change into smokey air and shoot cout from every cell to the end of the universe. Sleeping exercise Put your tongue against the roof ofthe ‘mouth. Inhale and exhale the same as walking and running exercises. You can sleep on your back or on either side. Do not sleep on your stomach, because your neck twists and blockages will gradually develop. Before getting out of bed first thing in the morning, take a deep breath three times, rub your hands, and massage your face This exercise is especially useful for those who have sleeping problems. www.leamningstrategies.com - 23. 3) The mind ‘Our brain is very powerful, yet we use only a very small portion-some say 10 percent; | ‘others say 2 percent. IFwe can apply one or two additional percent to the health of our bodies, we will see miracles Here isa game you can play that demonstrates the power of your brain. You will grow the ‘ length of one of y back to normal when you are jour fingers right before your eyes. Do not worry, because everything will go inished. * Find the bottom lines in both of your hands where the wrists and the hands join, * Put these two lines together and compare your fingers to see which hand has the longer fingers * Put the hand with the longer fingers down and raise the other hand with your fingers gently stretched open. (If the fingers in both hands are the same size, ust put either of ‘your hands up and put the other one down.) | * Concentrate your mind on the Fingers of the hand you have rasedl and repeat in your mind for one to two minutes, “My fingers are growing longer, longer, longer.” * Open your eyes and compare your fin when you started the game Amazin 1 by lining up the bottom of your hands just as he fingers have become longer! The fingers will go back to their original length when you talk to your mind, “My fingers go back to normal.” Now let's try the reverse. Put up the hand with the longer fingers. And talkin your mind, “My fingers are becoming shorter, shorter, shorter,” for one minute. Compare. Look to see that the fingers really have become shorter! Talk in your mind once, “My fingers go back to normal, Then compare and find they are back to their original length! } eeeeee6e Sitting Meditations To open energy channels by developing mental if you have high blood pressure, place your concentration and controling breathing hands in your lap with your palms down. Practice two sitting meditations 1- Small Universe 2 Self-Concentration Sit with your spine straight and feet flat on the fico Place your hands over your knees with your palms up. Keep your fingers extended ‘otherwise you will fll asleep, 24 - Learning Strategies Corporation This game works because we simply put energy into our fingers causing finger joints to ‘open and the fingers to become longer. And nov, do you see a hint here for healing yourself? We get sick because our channels are not completely open. Energy cannot flow easily to reach the organs that need the energy. Part of the functioning of these organs has shut down, That's why we feel sick. Since we can use our mind to make our fingers grow in only a couple of minutes, we ‘an use our mind to open up energy channels, especially when combined with breathing and postures ofthe body. Once the channels open, enough energy flows to the organs that need the energy, and all the functions of the organs come back. The sickness will disappear. That is why you can often expect an overnight miracle eeoeee Sitting Meditation Small Universe To clear energy blockages along the front and bback channels. To physically clear the roots of the sickness and open the eneray centers along these channels. ‘Audio Session: 30 minutes Time to do on your own: 30 minutes to 1 hour By sing mental concentration, controlled breathing, and sound, you open the front and back channels ‘We have many energy channels and energy centers in our bodies. When energy stats from Cone point, visits all the channels and centers in the body, and comes back to the starting point, we have what i literally translated from Chinese ancient wisdom as a “big universe. The most important channels are the back and front channels in the torso. When energy starts from one point on those channels, visits all the parts ofthe system, and comes back to the starting point, we have what is called a ‘small universe.” Many small universes make up a big ‘The back channel starts at the lower Dantian area, which is deep in behind the navel. It goes down to the bottom af the torso, travels Up along the spine to the top of the head, and ‘comes down from the middle ofthe forehead stopping at the roof of the mouth. The front channel also stars from the lower Dantian area, goes down to the bottom of the torso, travels up the front ofthe body, passing through the heart and throat, stopping under the tongue. Those two channels control and influence the other channels in the body. They ‘automatically connect together four hours a day: at noon from 11:00 am to 1:00 pm and at midnight from 11:00 pm to 1:00 am. Qigong practitioners like to meditate at midnight and {at noon, because it takes less energy and ‘generates greatest benefit The back and front channels are important because other channels pass extra energy into these channels for storage. Other channels

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