This meditation awakens and circulates qi through the two primary energy meridians of the body. In this meditation you will practice ascending qi up the Governing Channel, which runs from the base of the spine to the crown of the head ending in the upper palate of the mouth, and descending qi down the Functional Channel, which runs from the tongue down the front midline of the body. This cycle of ascending and descending qi is called the microcosmic orbit. The circuit of this orbit is only connected when the tongue touches the upper palate of the mouth. For this reason, you see this instruction in the qigong above and in this meditation.
Intention of the practice: Qi flowing down the front of your body cultivates openness and receptivity to what is unfolding in life both inside and outside. Qi flowing up the back of your body cultivates responsiveness and expressiveness. As qi circulates up and down, around and around, a deep harmony emerges between the microcosm in you and the greater cosmos. This harmony reveals our beingness in a deep, subtle, and profound way.
Structure of the practice: Please do this meditation for 20 minutes every day after practicing the Energy Circulation Qigong.
One of the fundamental principles of qigong is “Where the mind moves the qi follows.” When you focus your attention on a particular location in your body, you activate the flow of qi in that area of your body. We will be utilizing this principle in this meditation by moving our attention to lead the qi through the microcosmic orbit.
1. Posture
a. Sit on the floor or in a chair in such a way that your knees are lower than your hips, your back is upright and supporting itself, and you are solidly grounded.
b. Tuck your chin in slightly to raise the back of your head and fully elongate your spine.
c. Direct your gaze at a 45° angle toward the floor in front of you with your eyelids half open/half closed.
d. Place your hands comfortably in your lap.
2. Focusing Attention / Focusing Qi
a. Focus your attention on the center of your belly, your lower dan tian, and begin following your breath as your belly rises and falls. Rest your attention there for several minutes as you follow your breath to allow the mind to settle.
b. Imagine each breath acting like a bellows fanning a fire in your belly. As you follow your breath, your belly fills with qi and becomes warmer.
3. Orbiting Attention / Orbiting Qi:
a. Close your mouth and gently press the tongue to the roof of your mouth behind your front teeth to close the circuit of the microcosmic orbit.
b. Inhaling qi up your back: Inhale as you draw in your abdomen and tighten your anus very slightly. As you do this, move your attention slowly from the perineum up the midline of your back to the crown of your head.
c. Exhaling qi down your front: Exhale as you gently push your abdomen out slightly and relax your anus. As you do this, move your attention slowly from the crown of your head down the midline of the front of your body to your belly center.
d. Continue in a cyclical manner to inhale qi up your back and exhale qi down your front.
4. As in all meditations, your mind may wander. When you notice your mind wandering, simply return your attention back to orbiting without self-judgment. If your mind is wandering a lot, then return to Focusing Qi (step 2) and resettle your mind for a few minutes before continuing with Orbiting Qi (step 3).
5. At some point you may experience the qi moving through this orbit automatically. If this happens, simply allow the qi to move at its own pace without trying to control it.
http://nvwunconference.com/testsite/wp-content/uploads/2013/01/Microcosmic-Orbit-Meditation.pdf
http://nvwunconference.com/testsite/wp-content/uploads/2013/02/Energy-Circulation-Qigong.pdf
Intention of the practice: Qi flowing down the front of your body cultivates openness and receptivity to what is unfolding in life both inside and outside. Qi flowing up the back of your body cultivates responsiveness and expressiveness. As qi circulates up and down, around and around, a deep harmony emerges between the microcosm in you and the greater cosmos. This harmony reveals our beingness in a deep, subtle, and profound way.
Structure of the practice: Please do this meditation for 20 minutes every day after practicing the Energy Circulation Qigong.
One of the fundamental principles of qigong is “Where the mind moves the qi follows.” When you focus your attention on a particular location in your body, you activate the flow of qi in that area of your body. We will be utilizing this principle in this meditation by moving our attention to lead the qi through the microcosmic orbit.
1. Posture
a. Sit on the floor or in a chair in such a way that your knees are lower than your hips, your back is upright and supporting itself, and you are solidly grounded.
b. Tuck your chin in slightly to raise the back of your head and fully elongate your spine.
c. Direct your gaze at a 45° angle toward the floor in front of you with your eyelids half open/half closed.
d. Place your hands comfortably in your lap.
2. Focusing Attention / Focusing Qi
a. Focus your attention on the center of your belly, your lower dan tian, and begin following your breath as your belly rises and falls. Rest your attention there for several minutes as you follow your breath to allow the mind to settle.
b. Imagine each breath acting like a bellows fanning a fire in your belly. As you follow your breath, your belly fills with qi and becomes warmer.
3. Orbiting Attention / Orbiting Qi:
a. Close your mouth and gently press the tongue to the roof of your mouth behind your front teeth to close the circuit of the microcosmic orbit.
b. Inhaling qi up your back: Inhale as you draw in your abdomen and tighten your anus very slightly. As you do this, move your attention slowly from the perineum up the midline of your back to the crown of your head.
c. Exhaling qi down your front: Exhale as you gently push your abdomen out slightly and relax your anus. As you do this, move your attention slowly from the crown of your head down the midline of the front of your body to your belly center.
d. Continue in a cyclical manner to inhale qi up your back and exhale qi down your front.
4. As in all meditations, your mind may wander. When you notice your mind wandering, simply return your attention back to orbiting without self-judgment. If your mind is wandering a lot, then return to Focusing Qi (step 2) and resettle your mind for a few minutes before continuing with Orbiting Qi (step 3).
5. At some point you may experience the qi moving through this orbit automatically. If this happens, simply allow the qi to move at its own pace without trying to control it.
http://nvwunconference.com/testsite/wp-content/uploads/2013/01/Microcosmic-Orbit-Meditation.pdf
http://nvwunconference.com/testsite/wp-content/uploads/2013/02/Energy-Circulation-Qigong.pdf
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