HEALING QIGONG

ZENSABAI

Patrick Stahl

© zensabai 2012

CONTENTS I. Preface 1. Introduction 1

What is Qigong? What does Qigong mean? Who can do Qigong? Why Qigong? How Qigong works? When to do Qigong? Where to do Qigong? How to start Qigong?

2. For a better understanding of Qigong 4 Qi (Chi) Yin and Yang Major Forms of Qi The Five Elements San Jiao. The Triple Energizer Three Dantians The Association Between the Five Elements The Four Cycles of the Five Elements The Qualities of the Five Elements The Balancing Cycle Connecting with Heaven and Earth

3. Opening the Joints Warm-up 16 

4. Zensabai Five Elements Qigong 35 Wu Chi The Major Energy Gates Zensabai Acu-Qigong Map Main Points on the Zensabai Acu-Qigong Map Lungs-Kidneys-Liver-Heart-Pancreas Spleen-San Jiao

5. Baduanjin 60 The Eight Brocades

6. Hands on Healing Qigong 80 Hands Combinations Visualization and Feeling

7. Walking Qigong Meditation 99

8. Sitting and Lying Qigong 103 The Microcosmic Orbit Meditation Exercise 9. Nutrition Tips 105 10. Credits and Acknowledgements 106

I

Preface

Just about everybody knows that Tai Chi/ Qigong are practices with their origins in Chinese Medicine, Martial arts and Philosophy. I know very little about these subjects all of which are a life time study in themselves. The best I can do is tell you of my experience as student and friend of Patrick Stahl.

Years ago I met Patrick at a social function in Chiang Mai, Thailand. Learned that he practiced and taught Tai Chi. Upshot was that early one morning in company with an American ethnic Chinese friend who had a life time experience with Tai Chi I found myself at Buak Hat park on the southwest corner of the old city. Loved the venue. Patrick teaches in a little grove of frangipani trees. In the early morning the park is much like western parks with joggers, people walking dogs (plus one old lady who goes for a walk with her cat). But there is more: people doing solo Tai Chi, and felt a bit upstaged by a disciplined group of ladies in white uniforms doing a form of Tai Chi with broadswords. Patrick is a good humored and expert teacher. Of course I came away feeling the better for the lesson. Let’s face it, it is hard to do any form of Tai Chi / Qigong and not feel good afterwards. My Chinese friend assured me that Patrick really knew his stuff. Then we all went off to the modest Sailomjoy restaurant by the Thapae gate for breakfast, where Patrick was greeted like family and chatted with the restaurant people in fluent Thai. I am making the point that if you study with Patrick you get an experience that goes well beyond class time if you are open to it. Over the years I have enjoyed being Patrick's student and friend. He is outgoing personality and fluent in French, English, Spanish and Thai (there may be more) plus a working knowledge of Pali which is the ancient Indian language in which the earliest Buddhist scriptures are written.

While a witty conversationalist with a wide knowledge of the world, Patrick does not talk much about himself. But I have learned that he grew up in Lorraine, the disputed border area between France and Germany, in hard times after the Sec-ond World War. He graduated from being a teen age street fighter to an accom-plished boxer with national recognition. From this he evolved into a professional acrobat and in the role of a performer traveled to East Asia which set him on the path he now follows. I understand he studied martial arts in Taiwan and Korea and this experience became the basis of his later mastery of Tai Chi/ Qigong. After years of traveling and performing in Europe and East and Southeast Asia Patrick began to spend more and more time in Thailand. To his own surprise he was appointed manager of a major hotel in Chiang Mai and was successful in that role for many years. But the corporate life palled in the fullness of time he contin-ued his spiritual journey by ordaining as a Theravada Buddhist monk for a time. In Thailand it is normal practice a man to take the robe for a time during life tran-sition, especially on retirement.

Since that time Patrick has not just practiced Tai Chi / Qigong but lives it. He conducts classes in Europe and in Thailand which is his true home. So, enjoy the book. The product of years of experience and an open heart it is guaranteed to do the reader nothing but good. Barry Kirkwood PhD Sometime Senior Lecturer in Psychology University of Auckland New Zealand

1

Introduction

Zensabai is an inspiration coming from the Zen attitude of being mindful and from the Thai word Sabai translated as comfortable, being at ease. The practice of Zensabai Qigong is to walk the path in a Journey of Joy, Serenity and Peace. Nowadays in our fast moving lives and programmed lifestyles, we are all exposed to stress and this can cause numerous Psychological and Mental Disorders. Stress can lead to severe Psychological Traumas and we always keep searching for vari-ous mechanisms to cope with it.

Qigong is a Natural Stress Relief System. Qigong switches from the Sympathetic Nervous System stress-related ‘fight or flight’ mode to the Parasympathetic re-storative healing mode. Qigong teaches us how to maintain a positive presence and control our reactions to stress so that life events do not cause such symptoms as frustration, worrying or anxiety. Qigong is a powerful tool for increasing stress resistance. It helps us to overcome the imbalance that could leave us open to dif-ferent kinds of diseases by working with the energy found in our own bodies and in the surrounding environment.

In this era of high technology we are spending most of our time in front of a computer in a virtual world instead of enjoying what Nature is generously offer-ing all around us. In fact most of us are disconnected from Mother Nature, and instead of living in the world, we are living in our world. Qigong is practiced in Taoist Hermitages and Buddhist Monasteries. An entire library could be filled just with information on Qigong. But my intent of this book is to bring Qigong to you in a Nutshell and to keep it as simple as I possibly could.

May you all be Well and Happy.

Patrick Stahl

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What is Qigong? What does it mean?

Qigong is an ancient Chinese energetic work system. Qi = Vital Energy. Gong = Work, cultivation. Qigong involves developing the ability to build, store and move the energy at will both within and outside the body. Qigong also means breathe work or energy work/practice.

Who can do Qigong? Everyone can practice Qigong.

Why Qigong?

There are three main reasons why people practice Qigong: 1) To gain strength, improve health, detoxify or reverse a disease. 2) To gain skill working with Qi in order to become a healer. 3) To become more connected with the “Tao, God, True Source, Great Spirit” for a more meaningful connection with Nature and the Universe. 4) And for Fun as a bonus!

How Qigong Works? Qigong will work to alleviate the following three main causes of diseases:

1) Imbalance of Yin and Yang. 2) Blockages creating stagnation of Qi. 3) Deficiency of Qi.

When blockages are removed it will increase the flow of energy through the me-ridians. This in turn will promote Vitality and Longevity, thus regaining the bal-ance of Yin and Yang. Imbalance of Yin and Yang will affect any or all of the three parts of our being: Jing (physical), Qi (energy) and Shen (spirit).

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When to do Qigong? - Early morning. - In the evening. - When you feel the need.

Where to do Qigong?

The best is outside in a natural environment like the seaside, mountain or in the forest when the weather is good. Also... - In a public park. - Otherwise, in a well ventilated place. - And right here and now.

How to start Qigong?

Check your present condition:

- Physically: Scan the body and check for tensions and blockages. - Emotionally: Is there fear, sadness, anger, or anxiety? Sustained stress will cause emotional blockages. - Mentally: Are you thinking too much? - Spiritually: Depression destroys the human spirit and affects you mentally, emotionally and physically. What to wear: Wear something comfortable, loose, stretchy and keep your belt loose. Do not wear any jewelry. What shoes: It is good to practice barefoot, because it connects you to the earth. If the ground is cold or humid it is better to wear shoes with thin rubber soles. Avoid wearing shoes with heels, because they make balancing difficult and change the way the body moves.

Avoid eating at least two hours before starting Qigong..

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For a Better Understanding of Qigong Qi-Gong (which is pronounced as “chee-gong”) is a treasure of Traditional Chi-nese culture with a long history dating back more than 4,000 years. It is an inte-gral part of Traditional Chinese Medicine, along with Acupuncture, Acupressure, and Herbal Medicine. Qigong (or Chi Kung) refers to a wide variety of traditional cultivation practices that involve methods of accumulating, circulating, and work-ing with Qi (Chi), breathing and energy within the body. Qigong is practiced for Health Maintenance purposes, as a Therapeutic Intervention, as a Medical Profes-sion, a Spiritual Path and for Martial Arts. The qi in Qigong means Air, Life Force, Dynamic Energy or even Cosmic Breath. Gong (Kung) means Cultivation, Work applied to a discipline or the resultant level of skill.

Qigong is Breath Work, Energy Work or Cultivation of Energy.

Qi is energy, and energy is in itself neither Yin nor Yang. When we say that it is Yin or Yang Qi, this means that the Qi is too weak or too strong. The potential charges to produce energy, are not strictly speaking, the energy itself. For exam-ple, the Sun's Qi is Yang, and the Moon’s Qi is Yin. This is because the Sun's en-ergy is Yang compared to Human Qi. Naturally we have a tendency to consider any form of Qi from a Human’s Qi point of view, as we view the Universe from the Earth. Human Qi serves as a norm. Qi is an Electromagnetic Phenomenon. Qi is Energy; Light Energy; Bio-Electromagnetic Energy; Electricity. When building Qi, it is important to under-stand, that the energy you are introducing to your body can be controlled by your mind. Without direct and focused intent, the energy will be raw and uncomfort-able. Where ever you Focus, the Energy will Flow.

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Yin and Yang In Asian Philosophy the concept of Yin Yang which is often referred to in the West as "yin and yang", is used to describe how polar opposites or seemingly con-trary forces are interconnected and interdependent in the Natural World, and how they give rise to each other in turn. Yin and Yang are not opposing forces (dualities), but complementary opposites that interact within a greater whole, as part of a dynamic system. Opposites thus only exist in relation to each other.

Major Forms of Qi (Chi) According to Chinese philosophy the natural energy is formed by the trinity of Tian Qi Celestial Energy, Di Qi Earth Energy and Ren Qi Human Energy.

Major Forms of Qi Created Within the Body

According to Traditional Chinese Medicine, the energy used to sustain our bodies is of two major types: (1) Congenital (or Prenatal) Qi, and (2) Acquired (or Postnatal) Qi. Congenital Qi is the Qi we were born with the energy/intelligence that we inher-ited from our parents, and that is associated with DNA and RNA codes (our “Karma” from previous lives). Congenital Qi includes both Jing/Essence and Yuan Qi (Original Qi), it is stored in the Kidneys. Acquired Qi, on the other hand, is the Qi that we generate within our lifetime from the air that we breathe, the food that we eat, and Qigong practice, and is as-sociated primarily with the Lung and Spleen Organ-Systems. If our eating and breathing patterns are intelligent, and our Qigong practice strong, we can generate a surplus of Acquired Qi, which can then be used to supplement our Congenital Qi. Included within the category of Acquired (Postnatal) Qi are: (1) Gu Qi which is the essence of the food we eat. (2) Kong Qi which is the energy of the air we breathe. (3) Zong Qi (also called Pectoral Qi or Gathering Qi) – which is the combination of Gu Qi and Kong Qi. (4) Zheng Qi also called True Qi which includes both Ying Qi (also called Nutri-tive Qi), which is the Qi that flows through the meridians, and Wei Qi (also called Defensive Qi). The terminology is complex, but basically what is being described is the process by which the food that we eat and the air that we breathe are me-tabolized internally, to produce the Qi that flows through the meridians, and the Qi that flows outside of the Meridians as protection. The food that we eat is processed by the Spleen-Stomach Organ-System to produce Gu Qi. The air that we breathe is processed by the Lung Organ-System to produce Kong Qi. The es-sence of the food (Gu Qi) is sent up to the Chest where it mixes with the Essence of the air (Kong Qi) to produce Zong Qi.

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The Five Elements Historically speaking, the principles of balance, Yin-Yang and the Five Elements, came to light during the Warring States period in China between 476-221 B.C. During this time frame a school of philosophy developed which was some-times known as the Naturalist School. Students of this philosophy studied and interpreted the interrelationship between people and their natural surroundings. Thinking about the Five Elements in the Traditional Western sense of Elements can be confusing, because the Chinese view the Five Elements as constantly shift-ing entities which coexist in a cyclical cycle of change and progression. The Five Elements are: Wood, Water, Fire, Earth and Metal. An imbalance in the cycle can lead to problems. Traditional Chinese Medicine is supposed to identify elemental imbalances and correct or prevent them to keep people happy and healthy. Metal: The Metal Element is associated to the Lungs (Yin) and Large Intestine (Yang). The Lungs take the Qi disperse throughout the body to vitalize our en-ergy. A properly functioning Lung organ will ensure the Skin and Hair are of good quality and that the Immune System is strong and able to fight disease. The function of the Large Intestine is to control the passage and conduction of stools. In the process, it transforms the stools and reabsorbs fluids from them. It receives food and drinks from the Small Intestine, conducts the food and drink down, and after absorbing some of the fluids, it excretes the stools. Large Intes-tine wastes all patterns and toxic emotions and governs our capacity to letting go. If you have Asthma, Respiratory or Digestion problems, fatigue, allergies you might have an Imbalance of the Metal Energy. Out of balance the emotion of sadness and grief may enter the Heart. Sadness and Grief are signs of weak Metal. Water: Water Element controls all fluids in the body and is associated with the Kidneys (Yin) and Urinary Bladder (Yang). The Kidneys store Essence, govern birth, growth, reproduction and development. They also produce the Marrow which fills the Brain and control the Bones. Water governs the Skeleton, the Brain, reproduction and regenerative properties. Water imbalance produces brittle Bones, urinary, early ageing and reproductive or Cardiac Dysfunction. Water sup-port both movement and stillness. Being able to adapt, self confidence and acti-vate our will power are benefits of strong Water. Fear and arrogance are signs of weak Water.

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Wood: Wood is associated to the Liver (Yin) and the Gallbladder (Yang). Liver filters the Blood, and help remove harmful chemicals and bacterias. Metabolizes proteins, fats, and carbohydrates, to provide energy and nutrients. The function of the Liver is to ensure the smooth flow of Qi throughout the body. With an imbal-anced Wood, you can expect Digestive Disorders, possibly acid reflux. Menstrual pain, arthritis, headaches and spinal stiffness. A balanced Wood energy gives us clarity and focuses. The ability to make decision, feeling strong and rooted. Anger and depression are signs of weak Wood. Fire: Fire is associated to the Heart (Yin), the Small Intestine (Yang). And to the Pericardium (Yin) Meridian protecting the Heart. The main function of the Heart is to govern the Blood, which it does in two ways: transforming Food-Qi into Blood, and circulating the Blood just the same as in Western Medicine. The Small Intestine further digests food decomposed initially by the Stomach. Joy and Love are qualities of the Heart. Small Intestine assimilates nutrition, sort-ing out impurities in our Body and Mind. When there is an imbalance of the Fire Element, we may have Circulatory or Di-gestive problems, lack of receptivity and compassion for other, and ourselves. Impatience and anxiety are signs of weak Fire. Earth: Earth is associated to the Spleen (Yin), and Stomach (Yang). Earth Ele-ment evolves around nutrition and Digestive Organs. The function of the Spleen is to transform food and drink into qi and Blood and transport these substances around the body. An imbalanced Earth energy creates fatigue, allergies, muscular aches and environmental sensitivity. A balanced Earth allows us to walk harmoni-ously and in grace, being non judgmental and seeing life from a broader perspec-tive. Worry and obsession are signs of weak Earth.

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San Jiao. The Triple Energizer: The San Jiao is a Yang Organ paired with the Pericardium. The Triple Energizer or Triple Burner, however, is said to be primar-ily energetic and does not have a physical component, unlike all the other organs in TCM (Traditional Chinese Medicine). In dissecting a body, one would not be able to find a structure that could be called the San Jiao. The Triple Energizer in-volves in the metabolism, releases the heat, regulates and balances body tempera-ture. The triple Energizer distributes the energy at the three levels called Three Burners. Shang Jiao (Upper Burner) corresponding to the Thoracic Cavity. Includes Lungs, Heart, and is associated with respiration. Zhong Jiao (Middle Burner) corresponding to the upper part of the Dorsal Cav-ity. Includes Stomach, Spleen, and Liver space it is associated with digestion. Xia Jiao (Lower Burner) corresponding to the lower part of the Dorsal Cavity. Includes Small Intestine), Large Intestine, Kidneys, Bladder and is associated with elimination.

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Three Dantians: Generally when people speak of the Dantian they are referring to the Lower Dantian at the Navel, it is the primary energy storage area of the body. In the same region as the Solar Plexus is located the Middle Dantian and deals primarily with health of the internal organs and respiration. The Upper Dantian is located at the brow line and center line intersection. This area is also known as the Third Eye and is believed to correspond to Spirit, Consciousness, and Mental Function-ing. Qigong work to Cultivate Energy in each Dantian, working from Lower to Upper. Since the Lower Dantian is the main Qi battery it does start from there with the raising of Energy.

Jing Essence, Qi Energy and Shen Spirit are called The Three Treasures known as the Three Elixir Fields

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Five Elements Associations

Element Metal Water Wood Fire Earth

Cardinal point West North East South Center

Color White Dark blue Green Red Yellow/Golden

Direction, Natural Phenomena

Contracting and interior

Descending Expansive and exterior in all directions

Ascending Stabilizing (representing harmony)

Planet Venus Mercury Jupiter Mars Saturn

Animal White Tiger Blue Tortoise Green Dragon Red Phea-san

Golden Poenix

Shape Round Curve Rectangular Triangle Square

Season Autumn Winter Spring Summer Indian Summer

Climat Dry Cold Windy Hot Damp

Fruit Peach Chestnut Plum Apricot Jujube

Grain Rice Beans Weat Quinoa Millet

Developement Withering Dormant Sprouting Blooming Ripening

Taste Pungent Salt Sour Bitter Sweet

Sense Smell Hearing Sight Speech Taste

Yin organ Lung Kidney Liver Heart/Pericardium

Spleen/ Pancreas

Yang organ Large intestine Urinary bladder Gall bladder Small intes-tine/ San Jiao

Stomach

Phase New Yin Full Yin New Yang Full Yang Yin/Yang bal-ance

Body Part Skin Bones Tendons Pulse Muscles

Element Metal Water Wood Fire Earth

Cardinal point West North East South Center

Color White Dark blue Green Red Yellow/Golden

Direction, Natural Phenomena

Contracting and interior

Descending Expansive and exterior in all directions

Ascending Stabilizing (representing harmony)

Planet Venus Mercury Jupiter Mars Saturn

Animal White Tiger Blue Tortoise Green Dragon Red Phea-san

Golden Poenix

Shape Round Curve Rectangular Triangle Square

Season Autumn Winter Spring Summer Indian Summer

Climat Dry Cold Windy Hot Damp

Fruit Peach Chestnut Plum Apricot Jujube

Grain Rice Beans Weat Quinoa Millet

Developement Withering Dormant Sprouting Blooming Ripening

Taste Pungent Salt Sour Bitter Sweet

Sense Smell Hearing Sight Speech Taste

Yin organ Lung Kidney Liver Heart/Pericardium

Spleen/ Pancreas

Yang organ Large intestine Urinary bladder Gall bladder Small intes-tine/ San Jiao

Stomach

Phase New Yin Full Yin New Yang Full Yang Yin/Yang bal-ance

Body Part Skin Bones Tendons Pulse Muscles

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The 4 Cycles of the 5 Elements

Productive: Metal > Water > Wood > Fire > Earth

Destructive:

Metal > Wood > Earth > Water > Fire

Controlling: Metal > Fire > Water > Earth > Wood

Dissolving:

Metal > Earth > Fire > Wood > Water

The 5 Elements Qualities

Metal: Produces Water. Destroy Wood. Controls Fire. Dissolves Earth. Water: Produces Wood. Destroy Fire. Controls Earth. Dissolves Metal. Wood: Produces Fire. Destroy Earth. Control Metal. Dissolves Water. Fire: Produces Earth. Destroy Metal. Control Water. Dissolves Wood. Earth: Produces Metal. Destroy Water. Controls Wood. Dissolves Fire.

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Balancing Cycle

I have been asked many time; what should I think when practicing Qigong ? First you should Relax and be Patient, concentrate on learning and sensing the move-ment. When you don't have to focus to much on the exercise itself and get self confident, you should Concentrate on Thought of Kindness, Joy and Compas-sion. In the Balancing Cycle Peace is the Inspiration, Joy and Creation within the Heart, Serenity is the Natural Intelligence. Qigong is not only an exercise, but also a Moving Meditation.

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Connecting with Heaven and Earth

Before and After performing a form Bring your hands to your Lower Dantian, and recollect the Qi. Relax and Smile to your Center.

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Connecting with Heaven and Earth in Standing Position

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Connecting with Heaven and Earth in Sitting Position

Lower Activation Middle Activation Higher Activation

The Internal Alchemy of the Three Treasures

Three Dantian Activated

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Opening the Joints

Warming up

The following exercises will prepare your body to handle and Activate the En-ergy. The following sequence start from the Head and finish with the Feet. There is no number of repetitions to be performed, it is up to you to know and feel that you are ready to continue from the first to the next movement. Listen to your body, it is like a barometer that tell you the weather of the mo-ment. If you feel strain or pain discontinue the exercise, you should never inflict damage to your body during your training, be kind to yourself. Each exercise is a Qigong. You should combine the movement with breathing as much the exercise allows it to get full benefits of each exercises. For the Hips, Knees and Ankles just breathe normally. If some days you do not have time to perform other Qigong, this set of exercises will get you ready to Start your Day Relaxed and Filled with Energy.

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Stand in Wu Chi Position

I will explain later about Wu Chi. Stand Straight, Relax, Sink the Weight Down to Ground Yourself with the Earth and Lower your Center of Gravity. Scan your body from top to bottom, and try to Relax men-tally any tension.

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Begin Swinging Qigong One

Lift your Arms to Shoulders level with your Hands Re-laxed.

Drop your Arms loose along your body, Do Not try to con-trol the weight of your arms. Let them swing up and down.

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Swinging Qigong Two

Feet parallel open Slightly wider than Shoulder width.

Swing the arms Naturally from side to side with the Mo-mentum of the Hips turning.

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Shaking the Body

Releases Tensions in Every Part of your Body .

Gently bounce your Body and Organs, Detoxify Every Cells and Open the Joints.

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Neck Opening

Slowly bring your chin down Breathing Out stretching the Back of your neck. Neck ex-ercises are good to get rid off headaches and tension.

Bring your Head Back Straight Breathing In.

Lift your chin up Breathing Out, Keep your Jaw Relaxed by Keeping your mouth Slightly open .

Bring your Head Back Straight Breathing In, and Gently stretch your Neck on the side Breathing Out.

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Bring your Head Back Straight Breathing In, and Gently stretch your Neck on the other side Breathing Out.

Bring your Head Back Straight Breathing In, and Slowly turn your Head on the side Breathing Out.

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Bring your Head Back Straight Breathing In, and Slowly turn your head on the other side Breathing Out.

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Shoulders Opening

Lift your Shoulders while Curving the Chest and Stretching between the Shoul-ders Blades Breathing In. Good exercise for back and shoulders pain.

Roll your Shoulders and Open your Chest keep Breathing In. Good for chest pain.

Bring down your Shoulders while Breathing Out.

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Elbows and Wrists Opening

Lift your arms, Keep the El-bows down and Relax the hands Breathing In. Good for elbow and wrist pain.

Press down with palms while Breathing Out.

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Waist Opening

Lift your hands Breathing In, Opening the Waist is One of the Main Principle of Qigong.

Rotate your Torso from the Waist on the side Breathing Out. Keep your Hip Aligned.

Turn back to Straight Posi-tion Breathing In and Rotate to the other side Breathing Out.

Come back with the Body Standing Straight Breathing In, and come Down with your Head and your Arms Breath-ing Out. Keep your knees Slightly bended while coming down, then Slowly stretch the legs.

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Ribs Opening

Bring your Body Back Straight and Raise your Arms Breathing In.

Stretch your Ribs on the Side Breathing Out.

Bring your Body Back Straight Breathing In and Stretch the Ribs on the other side Breath-ing Out.

Bring your Body Back Straight Breathing In, and Turn on the side from your Waist Breathing Out.

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Bring your Body Back Straight Breathing In, and Turn from your Waist on the other side Breathing Out.

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Hips Opening

Pose the Palms on your Kid-neys and Rotate the Hips. Breathe Normally.

Put your Hands on your Knees and Rotate. Breathe Normally.

Knees and ankles opening

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Finishing the Set

Come back Straight and Bal-ance your body on the Heels Backward and on the Ball of your Feet Forward. Try not to Lose Balance. Breathe Nor-mally.

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Zensabai 5 Elements Qigong

Wu Chi “Zero Point” Touching our Hard Palate in our Mouth with our

Tongue, we Connect our Microcosmic Orbit.

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Wu Chi

The Wu Chi position is a starting place. Many forms of Qigong and Tai Chi begin in this posture. Wu Chi is the position of Primal Energy and symbolic of the be-ginning of the Universe before Yin and Yang manifests. In the forms it is symbol-ized by starting with Wu Chi, the opening movement represents the Creation of Yin and Yang. The Universe is manifested through the movements of the form. To get into the Wu Chi stance you have to stand with your Feet parallel and apart Shoulder width. Starts letting your Arms hang loose. Lift the crown of your Head , the point is called Bai Hui, sink your weight down the Earth, feel your en-ergy grounding itself trough your Feet and your Spirit lifting through the top of your Head. The Shoulders should be relaxed, do not pull the Shoulders back let them sink. Feel the light stretch opening your spine. Breathing is the primary method of controlling the balance and flow of energies in the Human System. You should perform Conscious Abdominal Breathing. First slow down your breathing, the Breath have a Immediate Cooling and Calming down Effect. As the breathing become deeper your Mind will become Quieter and Clearer. It does not take much physical effort to hold the position, and should be able to relax into the posture and Experience a Feeling of Peace. Smile to your center and feel comfortable connecting yourself with Nature.

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The Major Energy Gates

1: Crown - Bai Hui. 2: Brow - Yin Tang 3: Heart - Dan Zhong 4: Navel - Qi Hai 5: Perineum - Hui Yin 6: Palms - Lao Gong 7: Soles - Yong Quan You can focus your attention on Acupoint to heal specific ailment , and also understand how Inner Energy Work by studying the Zensabai Acu-Map.

Zensabai Acu-Qigong Map

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Main Points on the Zensabai Acu-Qigong Map

Yong Quan (KD 1) Location: On the sole of the foot, between the second and third metatarsal bones, one-third the distance from the webs of the toes to the heel. Good point for agitation, insomnia, poor memory, propensity to fear, rage, mad-ness, heart pain, lower limb paralysis, chronic leg pain and swelling of the leg, chronic pain and numbness of the foot, pain of the five toes with inability to stand. Bring your attention to Yong Quan to descends excess from above and the energy in the body after Qigong exercises.

Zusanli (ST 36) Location: One finger width lateral from the anterior border of the tibia. Good point for deficient qi or blood. All issues involving the stomach and the spleen. Clear disorders along the course of the channel, breast problems and lower leg pain. Bring your attention to Zusanli for Psychological and Emotional disorders - PMS, Depression and Nervousness.

Xue Hai (SP 10) Location: With the knee flexed, on the medial side of the thigh, 2 cun (1) above the superior medial corner of the patella, on the prominence of the medial head of the quadriceps muscle of the thigh. Good point for pain in the medial part of the thigh, any gynecological issues originating from blood, heat, irregular menstruation. Bring your attention to Xue Hai for Genital issues and Blood issues. Hui Yin (CV1) Location: In the center of the perineum Regulates lower yin orifices (genitalia, urethra, anus). Bring your attention to Hui Yin for all Genito-Urinary issues, Genital pain, Hemorrhoid, Emission, Irregular Menstruation and Depressive Psychosis.

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Ming Men (GV 4) Location: 2nd lumbar vertebra. Main point for stimulation of yang and kidney's Qi , low back pain and weak knees. Bring your attention to Ming Men clears heat from the whole body, stiff-ness of the spinal column, lumbago and impotency. Jia Ji (EX B2) (Between shoulder blades) Location: (a series of 17 acupoints between shoulder blades from the 1st thoracic to the 5th lumbar vertebrae ) Good point for diseases of the heart and lung and diseases in the upper limbs, points on the lower portion of the chest, gastrointes-tinal diseases, diseases in the lumbar and abdominal regions and disorders in the lower extremities. Bring your attention to Jia Ji (EX B2) for Heart and Lung issues. Da Zhui (GV14) Location: 7th cervical vertebra. Meeting point of all yang meridians. Good point for headache complicated with stiffness of nape and back, common cough. Stimulation of yang, clearing heat and fevers whether mild or severe, strengthening the neck and spine. Bring your attention to Da Zhui for Neck and upper Back pain and Stiff-ness. Bai Hui Du Mai (GV 20) Location: At the apex of the head. The Bai Hui point is the point where the body’s yang energy naturally converges. Bai Hui is regarded as the gate between man and heaven. Stiffness, lower back pain, headaches, indigestion and other health problems are caused by sedentary lifestyle. You can decompress your spinal vertebrae, strengthening your back, and improve your posture and health just by raising the crown of your head. Bring your attention and lifting the Bai Hui will straighten your Spine, Im-prove your balance, circulation in the Brain, Alertness and Creativity.

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Yin Tang EX (HN 3) Location: Midway between the medial ends of the two eyebrows. Yin Tang is useful in treating dizziness, eye pain or redness, nosebleeds, facial numbness or paralysis, insomnia, anxiety, stress, frontal headache, dizziness and hypertension. Bring your attention to Yin Tang to calm the Spirit along with a sense of clarity. Some have reported new insights into their lives and are better able to make decisions. Dan Zhong Ren Mai (CV 17) Location: Midway between the nipples. Main point for stimulation of the upper warmer (lungs, heart). Chronic lung is-sues, cough, asthma, palpitation, pain and fullness in the chest, Counter qi flow problems and guides the qi downwards. Important point for overall qi in the body. Bring your attention to Dan Zhong to regulate Qi and activate Blood, and soothe the Chest oppression. Zhong Wan (CV12) Location: Above the umbilicus, stomach area. CV 12 is useful for middle warmer issues (stomach, spleen, pancreas / hepatic portal). Stress related digestive disorders (nervous stomach, heartburn and diar-rhea). Bring your attention to Zhong Wan for all Digestive issues and Esophagus issues, also useful for Weight Loss. Qi Hai (CV 6) ( Chief point for all three burning spaces) Location: Below the umbilicus. Generally, useful for stimulation of qi and deficiencies of the lower (colon, kid-neys, small intestine, bladder,) and middle warmers. Abdominal distention, impo-tency, hernia, diarrhea, edema, irregular menstruation, poor digestion and fa-tigue. Bring your attention to Qi Hai for Deficiency conditions, Asthma, Short-ness of breath and General fatigue.

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Guan Yuan (CV4) Location: Above pubic symphysis. Main point for stimulation of Prenatal qi, kidney deficiencies of qi and all men-strual disorders. Low back pain, bone disorders, yang collapse and stagnation pat-terns. Bring your attention to Guan Yuan for Deficiencies of Yin, Yang, Qi and Blood. And for the Storage and Development of Energy. Lao Gong (PC 8) Location: At the center of the palm where the tip of the middle finger falls when a loose fist is made. Important point for Qigong healing, can increase internal en-ergy by placing PC8 on GV20. Bring your attention to Lao Gong for Excess heat conditions. (1) Cun is a way of measurement to locate acupoints relative to your body using your fingers. Thumb cun: The width of the interphalangeal joint of the thumb is taken as one cun. Middle finger cun: When the middle finger is flexed, the distance between the creases of the second segment is taken as one cun. Four fingers cun: When the index, middle, ring and small fingers are held to-gether with the hand open, the width of the four fingers at the level of the mid-dle interphalangeal crease of the middle finger is taken as three cun.

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Lungs

Lift your Arms Lightly Twist-ing the Wrist, Palms are Facing Sides out while Inhaling.

Round the Back Curving the Chest.

Side View

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Turn the Palms Up and Ex-hale. Breath Sound like Long Shủ.

Open your Arms, you are Still Inhaling.

Lightly Rock Back on the Heels.

Side View

Bring your Arms Back, you are Still Exhaling. Stretch your back Focus on the Jia Ji point Between the Shoulders Blades. You can Also Focus on the Dan Zhong point at The Center of your Chest.

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Kidneys

Lift your arms while inhaling.

Keep focus on the Qi Hai point (Chief point of the 3 burning spaces)

Side View

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While Exhaling, breath Sound likes Bursting Tchē.

Round the Back Sinking the Weight Down move your At-tention to the Yong Quan point at the sole of the feet.

Side View

Bring your Hands Down the Side of your Legs.

Side View

Gently Tuck your Pelvis and Bring your Coccyx in.

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Liver

Lift your Hands Palms Up while Inhaling.

Sink the Weight Down, turn-ing the Palms Pressing Up and Exhale. Breath Sound Long Shoo.

Bring the Arms Down in a Cir-cle. You are Still Exhaling.

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Heart

Lift your Hands to Heart Level While Inhaling.

Open up the Heart. You are Still Breathing In.

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Make the Movement Rounded from the Elbows, Pressing Forward and Exhale out Bursting GK Sound.

Bring your Hands Back to your Heart while Inhaling.

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Spleen Pancreas

Inhale and Pull the Elbows on the Side while Lifting the Hands, Palms Up.

Turn the Palms Down, Sink the Weight Down the Earth while Pressing with the Hands Exhaling out Long Hoo Sound.

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San Jiao

Inhale while Lifting your Arms on the Side.

Bring a Column of Light Down from the Top of your Head (Bai Hui) Down to your Feet Exhaling Sound Long Sss.

Recollecting Energy. Do not Forget to Recollect after Each Form.

Disperse the Energy on Your Side.

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Baduanjin

Baduan literally means "Eight Sections" and jin, "Brocades". In the course of its development, Baduanjin has appeared in a number of different versions. Baduanjin is primarily designated as a form of Medical Qigong, meant to im-prove Health. However, the form is sometime practiced by Martial Artists as a supplementary exercise. Baduanjin is mentioned in several encyclopedias originating from the Song Dy-nasty. Nineteenth century sources attribute the style to semi-legendary Chinese folk hero General Yue Fei and describe it as being created as a form of exercise for his soldiers. Yue's mention as a lineage master in the second preface of the Sinew Changing Classic manual (1624) is the reason why he was attributed as the creator of Baduanjin Qigong Baduanjin traditionally contains both a standing and seated set of eight postures each. In the modern era, the standing version is by far the most widely practiced. The particular order in which the eight pieces are executed sometimes varies. Fol-lowing is the most common of the standing version. These Exercises are Good For: • stimulate the Sexual function • improve the Qi circulation of the main and Collateral Channels • balance Yin (Earthly Energy) and Yang (Heavenly Energy) to obtain the goals of reducing weight • preserving the gracefulness of the body • retaining the moisture and softness of the Skin • keeping or getting fit • longevity and rejuvenation • improve function of Internal Organs Baduanjin is effective for young, old and middle age people, Everyone can prac-tice those exercises.

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Form 1. Two Hands Holding up the Heavens the Fingers Interlocked

This exercise promotes the dispersing func-tion of the Lung, normalizes the function of the Stomach and Spleen. Also has effect of improving the function of the Spine and pre-venting and treating issues of Cervical, Shoulder and Scoliosis. This move is said to stimulate the "Triple Warmer" Meridian (San Jiao). It consists of an upward and down-ward movement of the Hands, which are loosely joined and travel up the center of the body.

1 to 4 inhale, 5 exhale. 6 inhale, 7 exhale. 9 inhale, 10 to 11 exhale.

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1 2 3 4 5 6

7 8 9 10 11

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Form 2. Drawing the Bow on Both Sides

This exercise helps strengthen the muscles of the Chest, Arms and Shoulders, and stimulate the Respira-tory and Circulatory Functions.

This section can expand the Chest, relieve functional disturbances of the Lung-Qi, and treat diseases in the Neck and Shoulder, pain in Lower Back and Legs.

From 1 to 6 inhale, 7 to 8 exhale. 9 to 11 inhale,

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1 2 3 4 7 8

5 6 9 10

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12 to 13 exhale.

11 12

13

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Form 3. Separate Heaven and Earth

This exercise stimulates the Internal Organs and aids in the prevention of Gastro-Intestinal disorder. Regulate the function of the Liver, Stomach and Spleen, promoting Digestion and removing Food Stagnancy.

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Do Practice Both Side.

1 to 5 inhale, 6 to 8 exhale.

1 2 3 4

5 6 7 8

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Form 4. Turning the Head Looking Over the Shoulder

This exercise aids in strengthening the mus-cles surrounding the Eye sockets, strengthen-ing the Neck muscles to prevent Cervico-vertebral ailments, and in stimulating Blood circulation in the Head to eliminate weari-ness, dizziness and other functional distur-bances of the Central Nervous System. It is particularly beneficial to sufferers of Hyper-tension and Arteriosclerosis.

Inhale while raising the arms, turn the head and exhale, Inhaling and bring the head at the center, exhale while lowering the arms.

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1 2 3 4

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Form 5. Shaking the Head and Wagging the Tail

This exercise aids in "Ridding the Heart of Fire", a Traditional Chinese Medical term which means overcoming strain in the Nervous System caused by physical exertion and which cannot be eased through rest. It can also improve the motor func-tion of the Waist and Knees.

1 inhale, 2 to 4 exhale. Do the exercise in both sides.

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1 2

3 4

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Form 6. Two Hands Holding the Feet to Strengthen the Kidneys and Waist

This is an exercise for the Waist which aids in de-veloping the Lumbar muscles and preventing and curing strains. It is also effective in improving the functions of Kidneys and the Adrenal Glands. People suffering from Hypertension and Arterio-sclerosis should not lower Head too much when doing this exercise. It is indicated in the treat-ment of Lumbago.

1 to 3 inhale, 4 exhale while going down. Catch your ankle 6 and inhale. Unrolling 6 and 7 while you exhale. Come back the body straight.

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1 2 3 4

5 6 7

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Form 7. Clenching Fists and Looking with Eyes Wide Open

This exercise helps to stimulate the Cerebral Cor-tex and Autonomic Nervous System, promote Blood circulation, and build up muscular strength and stamina.

1 to 4 inhale, 5 exhale.

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1 2 3

4 5

6 inhale, 7 exhale. 8 to 9 inhale, 10 to 12 exhale.

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6 7 10

8 9 11 12

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Form 7. This exercise sets off light vibrations in the body which serve as finishing touches to the whole set of exercises. When di-recting qi downward by the will, the Blood Pressure can also be re-duced.

2 inhale. 3 exhale and lightly tape the earth with the heels.

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1 2 3

2 bis

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Points to Remember 1. Exercise persistently. Do each movement at least 8 times. As a Chinese saying goes, you'll never keep fit or cure chronic diseases if you "go fishing for three days and dry the net for two". 2. When doing the exercises, Relax both Physically and Mentally. When exertion is called for, use force gently by "integrating hardness with softness"- a principle governing all Traditional Chinese Fitness Exercises. 3. Once you have relaxed, concentrate your attention on the Dantian (about 4 cm below the navel). Such concentration will aid abdominal respiration, pro-mote blood circulation in the abdominal cavity and conduct qi (Vital Energy) to the lower part of the body. 4. Take a few deep breaths before you start the exercises, drawing Heaven and Earth into you. Breathe naturally and evenly. Practice in a place where the air is fresh. 5. Do not exercise within an hour after eating. 6. The duration of practicing the session and the intensity of exercise will vary from person to person. Generally speaking, you may stop when you start sweat-ing lightly.

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Hands on Healing Qigong

A simple Hands On Healing applied on the basis from three main causes of dis-eases : 1 - Imbalance of Yin and Yang. 2 - Blockages creating stagnation of Qi. 3 - Deficiency of Qi. Preparation: Sit on the floor and feel your connection with the Earth, make sure your Spine is straight, your Shoulders relaxed. You can also sit on a chair. If sitting on a chair bring your attention to Yong Quan (KD 1). The point is located on the Sole of the Foot, between the second and third metatarsal bones, one-third the distance from the webs of the Toes to the Heel. Smile to activate the Chong Mai Extra Meridian. The Chong Mai starts in the Lower Abdomen to the inguinal region, passes lateral to the Umbilicus and trav-els to the Chest, disperses into the Intercostal spaces, ascends the Throat to the Face, curves around the Lips, and ends in the Nasal cavities. Chong Mai is connected to the Hui Yin (CV1) acupoints which is the intersec-tion point of the CV, GV and Chong Mai Meridians. The Chong Mai vessel is our Spiritual Connection through our body. Clear the Throat to open your center of communication, by using both of your Hands, gently palming up and down the Throat. Place your Hands on your lower abdomen (Dantian) Do few Complete Breathing Cycles, to calm down the Mind while filling up the lungs with Oxygen and Light.

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Two Points of Attention: I) Bai Hui Du Mai (GV 20) Located at the apex of the Head, Bai Hui is regarded as the gate between Man and Heaven. When you inhale, feel and visualize the Qi traveling from the Bai Hui to the Lao Gong of the Hand you place on the acupoint. II) Lao Gong PC 8 (1) Important point for Qigong Healing, Lao Gong can increase internal energy. Located at the center of the Palm, where the tip of the middle Finger falls when a lose fist is made. When you inhale feel and visualize the Qi flowing from your Lao Gong into the Acupoints. Imagine and feel that your attention feeds the acupoints, that it be-comes warmer, brighter, and feels full of energy. Applying the Sequence: Before you start the Hands On Healing, you may rub your Hands together to get a feeling of warmth. Men (yang) shall use their right hand, and Female (yin) their left hand. 1) Placing Lao Gong on Bai Hui increase internal energy. Bringing your attention and lifting the Bai Hui will straighten your Spine; im-prove your balance, circulation in the Brain, alertness and creativity. Breathe naturally, and bring your attention on the touch of the points. 1-5 min-utes. 2) Placing Lao Gong on Yin Tang (EX-HN 3) located between the two Eye-brows on the Forehead is useful for dizziness, Eye pain or redness, nosebleeds, stress, frontal headache and hypertension. Inhale and focus on Bai Hui. Exhale and focus on Lao Gong. 1-5 minutes.

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3) Placing Lao Gong on Dan Zhong (CV 17) located midway between the nip-ples. Dan Zhong is the main point for the upper warmer issues (Brain, Heart, Lungs). Good for regulate the qi, activate Blood and sooth chest oppression. Inhale and focus on Bai Hui. Exhale and focus on Lao Gong. 1-5 minutes. 4) Placing Lao Gong on Zhong Wan (CV12) located at the Stomach area. Zhong Wan is the Main Point for middle warmer issues (Stomach, Pancreas, Spleen, Hepatic Portal). Useful for stress related digestive disorders (nervous Stomach, Heartburn, Diarrhea), and Esophagus issues. Inhale and focus on Bai Hui. Exhale and focus on Lao Gong. 1-5 minutes. 5) Placing Lao Gong on Qi Hai (CV 6) located below the Umbilicus. Qi Hai is the Chief Point for all the three burning spaces. Useful for deficiencies conditions, general fatigue and issues of the middle and lower warmer. Inhale and focus on Bai Hui. Exhale and focus on Lao Gong. 1-5 minutes. 6) Placing Lao Gong on Guan Yuan (CV4) located above the Pubic Symphysis. Guan Yuan is the Main Point for lower warmer issues (Kidneys, Colon, Small Intestine, and Bladder) and also the main point for stimulation of Prenatal Qi. Deficiencies and stagnation of Yin and Yang, Blood and Kidney energy. Good for storage of energy. Inhale and focus on Bai Hui. Exhale and focus on Lao Gong. 1-5 minutes. Ending the Sequence: Finish your practice by placing your hands on your lower Dantian. Wait about 2-5 minutes. Then stand up and bring your attention to the Yong Quan point to descends excess of energy in the body from above after the Hands on Healing Qigong, Follow by massaging the lower Dantian and your Kidneys.

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Standing:

If you do that sequence standing, bring your attention to Yong Quan to feel your connection with the Earth. Make sure your spine is straight, your Shoul-ders Relaxed, and that your weight is evenly distributed on your Feet.

Then continue as explained above. Smile to activate the Chong Mai Meridian, clear the Throat, do complete breathing, start the Hands On Healing and finish the session.

Lying:

If you are not well enough to stand or sit and you want to apply the sequence lying.

Relax, and then follow the session up to the end without the massaging part.

Doing Hands on Healing on Someone:

If you do Hand On Healing for others, you can also make small rotations with your Hands above the points. It is better not to touch the points on the Face; this may make the receiving person feel uncomfortable.

It is good to have the receiver participate, let him or her do the clearing Throat at the preparation stage, and also do some Complete Breathing. Ask the receiver to focus on the point that you are working.

Lao Gong. (1) Lao Gong is useful for excess heat conditions, for excess of heat bring your attention to Lao Gong.

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Connecting with the Earth. Smile, activate the Chong Mai Meridian.

Clearing the Throat, Open your Center of Communication.

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Place your Hands on your Lower Dantian. Do Few Complete Breathing Cycles.

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Placing Lao Gong on Bai Hui Increase Inter-nal Energy.

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Placing Lao Gong on Yin Tang is Useful for Frontal Headache and Hypertension.

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Placing Lao Gong on Dan Zhong is good for Regulate the Qi, Activate Blood and Chest Op-pression.

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Placing Lao Gong on Zhong Wan for Stress and Related Digestive Disorders Issues.

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Placing Lao Gong on Qi Hai for Deficiencies Conditions and General Fatigue.

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Placing Lao Gong on Guan Yuan for Deficien-cies and Stagnation of Yin, Yang, Blood and Kidney Energy. Good for Storage of Energy.

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Application on Bai Hui Lying Position.

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Application on Dan Zhong.

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Application on Qi Hai.

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Two Hands Combination

Application on Dan Zhong and Ming Men.

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Hands Combinations. Here is an example how to combine the acupoints when doing hands on heal-ing. You can first give hands on session with one hand, and take a note of the “symptoms” that you recognize. The next session you combine with two hands. With time and experience your hands will tells, you will recognize the symptoms more easily. You can then combine using two hands from the first session. One hand is always good to start with, as this re-balance the energy. Sometime that’s all it needs.

Examples: Yin Tang & Da Zhui: + Fever, neck and back stiffness. Dan Zhong & Ming Men: + Clears excess of heat, stimulates kidney’s yang qi. Dan Zhong & Da Zhui: + Cough Zhong Wan & Jia Ji: + Gastro intestinal disorders. Zhong Wan & Ming Men: + Clears excess of heat and stiffness of the back. Qi Hai & Ming Men: + Kidney’s yang qi. Qi Hai & Da Zhui: + Cough, headache. Qi Hai & Jia Ji: + Heart, lungs, gastro intestinal issues. Guan Yuan & Ming Men: + Kidney issues, excess of heat. Guan Yuan & Jia Ji: + Gastro intestinal, heart and lungs issues. Guan Yuan & Da Zhui: + Clears excess of heat and fever.

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Visualization and Feeling:

When practicing Hands On feel the Qi flowing through the points. Just channel the Qi to your hands, Sense it, Feel it. You can, but do not have to add color visualizations it's unnecessary. No need to make the exercise overly complicated. You may develop plenty of internal energy Qi flow without visualizing colors, apply Intention and Attention. Keep it Simple it shall work just the same. You know you are doing well when after the practice you feel Good, Fresh, Re-laxed and Energized.

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Walking Qigong Meditation

Walking Qigong include all of the Internal Styles of Chinese Martial Arts Forms. There are many variations of Qigong walk; as it is difficult to learn correctly even the simplest standing or walking Qigong from written instructions, the following is a simple walking Meditation exercise without complicated choreography  and a great way to energize the entire system with Qi. Try to apply abdominal breathing as much as possible.

Practice outdoor and early morning if possible, do not worry about timing, walk 10, 30 minutes or an hour its fine.

First stand with the feet apart about shoulder’s width and relax. When walking try to keep the body straight, relax your Shoulders and Chest, the Knees slightly bend and the Feet parallel, the Arms hang down by the side and relaxed. Lift the Foot off the ground and Step in Front with the Sole.

Step on the ground with the Sole and not the Ball of the Feet or the Heel. The Sole should stay close to the ground while you are walking in a Straight Line. First just do the walking, and then add the breathing.

Make one step breathing in through the Nose, and the next breathing out through the Mouth.

1- Stand in Wu Chi, Relax Breathing Out.

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2- Step Forward Breathing In.

3- Transfer the Weight on the Front Leg Breathing Out.

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4- Step Forward Breathing In.

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5- Transfer the Weight Breath-ing Out.

6- Step Forward Breathing In.

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Sitting and Lying Qigong

The Microcosmic Orbit Meditation Exercise

In a nutshell, the Microcosmic Orbit Meditation circulates energy around two Ex-tra Meridians called the Governing Vessel (Du Mai) and the Conception Vessel (Ren Mai). The Governing Vessel runs up your spine from the perineum and loops over the top of your head to the roof of your mouth, the hard palate. The Conception Vessel runs from the tip of your tong to join with the Governing Vessel at your perineum. The inspiration is to circulate energy through the two Meridians in a Circle. The Circle needs to be connected by placing your tongue on your hard palate. For the same reason your tongue should be on the roof of your mouth for Qigong form practice. The Meditation can be done in a sitting or lying down position. To avoid falling asleep it is better in a sitting position. On the other hand if you have sleeping dif-ficulties this Meditation can be very helpful. Sit comfortably and place your hand separately on your knees, close your eyes, your mind should be relaxed, quite, still and calm. Do a minute of abdominal breathing to clear the Lungs, oxygenate the bloodstream, loosen the diaphragm muscle and get rid off carbon dioxide and other wastes. Use your imagination to create and visualize a Channel of Energy that starts at your Perineum. Then, take it to a point between your Kidneys (the Ming Men point). Visualize the energy as travelling in a straight path to the point between your Shoulder Blades (the Jia Ji point). Carry on up your spine to a point at the very top of the Neck at the base of your Skull. Take your imagination and intent around your Head to the point located at the top of your Head (the Bai Hui point). Take your intent from that point, down to the point between your Eyebrows (the Yin Tang point) through the center over your Nose and to the Hard Palate.

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The Energy then travel through your Tongue and down the center of the Wind-pipe. Carry on through the point at the center of your Chest (Dan Zhong point) and down to your Navel. Just below the Navel is another important energy point called the Dantian (the Qi Hai point). This point will become the focus of your movement when your Qigong become more advanced. Finish the Cycle by taking the Energy through your Groin and to your Perineum to start again. Each meditation session should last from 20 to 45 minutes.

You can practice sitting cross legged on the floor or on he edge of a chair with the feet flat on the floor. Lying on a yoga mat or a bed. Feel comfortable.

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Nutrition Tips

Zensabai Simple Balance Formula

Eat less Carbohydrates and more Protein and Whole Grains. Eat less Red and Processed Meat and more Fish and Poultry. Eat less Process Food and more Raw Vegetables. Eat less White Sugar and more Raw Sugar and Honey. Eat less Animal Fats and more Vegetable Fats. Eat less Bread and Refined Cereals and more Fibers. Eat less White Flour Foods and Biscuits and more Fresh Fruits. Eat less White Rice and more Brown Rice.

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Credits and acknowledgements

I would like to Thanks Fran and Bob German for their kind advices, the Hands On Healing Qigong photos, and who kindly helped in the proofreading. Thanks to Barry Kirkwood for the Preface. And Thanks to all my Friends as well for their Love and Supports. Patrick Stahl Zensabai Qigong Master

The practice techniques described herein is not intended to be uses as an alterna-tive or substitute to medical treatment. But it is practiced for general health im-provement and well being.

Patrick started Martial Arts in the early seventies in Paris. He learned Tai Chi-Qigong in the eighties in Taiwan, and was able to train in dif-ferent Asian countries including, Hong Kong, Korea, Japan and Thai-land. In 1990 Patrick decided to stay in Thailand where he learned Thai Traditional Massage at Wat Pho in Bangkok and as well as Yoga. In 1994 he ordained as a monk at Wat Sai Ngam in Suphanburi Thailand to study Buddhist meditation, this gave him a much deeper under-standing of the different levels of energy work. Patrick is a co-creator and one of the pioneers of World Tai Chi & Qigong Day, and held events in 1999, 2000, 2001 in Pattaya Thailand, 2002 in Ibiza, 2003 in Bangkok, in 2004, 2005 and 2006 in Spain. He is practicing and teaching to these days.