Whatever exercise we may choose to learn when practicing or
developing the discipline of Chi Kung, by far the most important aspect in determining the efficacy of our practice, is our ability to enter into a Chi Kung State. In this state our chi (life force energy) is activated and moves strongly through its various channels and pathways (known as meridians) in the body. We also develop the attitude of being out of the way detached from the processes but fully aware of it. It is this attitude that allows what Burgs calls the Body Automatic (the bodys inherent intelligence and re-organising capacity) to kick in and begin the healing process. The following describes a series of steps one can take to enter into this Chi Kung State of mind:
Activating Chi 1) Bring your awareness into all of the body. Move and open up all of the joints in the body in a systematic way starting with the fingers and finishing with the toes. Being sure that the mind appears in each joint as you move through them. This will activate the stagnant energy that accumulates in the joints producing stiffness and pain. It is not enough to just move the joints, you have to feel the movement with full awareness. 2) Loosen off the flesh and fascias of the body. Shake the flesh around the bones starting with the hands and finishing with the feet. This will release the stagnant energy in the fascias of the body.
3) Open the meridian/nerve channels of the body. There are four postures for arm channels. One stands upright with arms out horizontally to the side. One pushes fingers and palms to the horizon as you breath out with: a) fingers straight out. b) palms out, fingers upwards and pulled towards the ears. c) palms out, fingers down and pulled towards the ribs. d) wrists out and fingers towards the ribs. There are two postures for leg channels. Standing upright with arms by the sides, put one leg forwards at a time: a) resting gently on the heel, lift the toes towards the shins. Lean forward over the shins to open the back leg channels. Make sure you feel the point in the middle of your sole as this is the releasing point on the foot just as the palm is on the hands. This opens the rear leg channels. b) pointing the toes with them gently touching the floor, lean back and breathe out down the front of the leg. This opens the front leg channels.
Cultivating and Circulating the Chi 4) Circulate chi in the central channels This is the most significant aspect of Chi Kung to develop the correct circulation of chi in the spine and through the vagus nerve in the middle of the body. This is key to switching the body from the fight or flightreactive (sympathetic) state, into the healing, adaptive (parasympathetic) state of the autonomic nervous system. This modern explanation relates precisely to the ancient Chi Kung principle when the chi sinks down hundreds of diseases disappear. Our goal is to get the body out of the fight or flight state that so many people in the modern world operate in almost all of the time. In evolutionary terms, this state is of course incredibly useful however it is intended to be used only rarely, on demand not with the switch constantly stuck in the on position. Turning this switch from stress to heal is achieved by getting the current of energy flowing in the vagus nerve (through the middle of the body) to flow downwards. In Chi Kung terms this reverses the tendency to accumulate chi in the head and chest which puts pressure on the heart and brain causing stress and sleeplessness. We can either do this by developing the correct breathing techniques or by using a suitable Chi Kung movement, or combining the two. The principle is to feel the expansion of the body with the in- breath moving upwards from the lower belly towards the upper chest. This process causes a wave of energy to be pumped up the spine into the head causing the cortex to expand rhythmically. With the out-breath the contraction moves downwards through the body as a wave through the vagus nerve from the centre of the head past the throat, chests, solar plexus and into the lower belly (Dan Tien). This process of breathing will initiate the downward sinking of chi that activates the parasympathetic (adaptive/healing) aspect of the autonomic nervous system. This is called the microcosmic orbit in Chi Kung. Dan Tien is known in Taosim as the bodys energetic center and storehouse of our chi. 5) Outer physical movement as a gesture to connect to inner energetic movement. We can adopt a movement to stimulate and activate this microcosmic orbit. It is important when doing Chi Kung movement to recognise that the symbolic aspect of the gesture connects us to the internal principle of the practice (the energetic effect). If we fail to recognise or remember this, the movement will be of little effect. The simplest movement to activate the microcosmic orbit is an exercise known as Lifting the Sky. Arms straight down in front of you, palms facing the floor and fingers facing inwards. As you breath in move the hands upwards with your awareness moving upwards inside the spine drawing the chi through the spine. When your hands come to shoulder height stop the in-breath, hold it and let the arms carry on up above the head. Push the palms upwards opening the shoulders and particularly the nerves in the lower belly. Bring the arms outwards to the side and start your out-breath as the hands pass the level of the ears. Your awareness should float downwards through the middle of your body passing the throat, chest, solar plexus and end in the Dan Tien (lower belly) at the end of the out-breath. With the next in-breath you repeat the process. You can continue as long as you feel is suitable five minutes is usually ample. The head and chest should feel clear and free of pressure during this exercise. If this is not the case then you are allowing the breath to rise up and get stuck above the diaphragm which can cause dizziness and put stress on the chest area. Remember to stop drawing the breath in when arms are at shoulder height and release the breath as they pass the ears. You should stop if the dizziness continues, until you feel settled again, and then move to step 7 to end your practice.. 6) Spontaneous response. Once the Chi is active in the body it is important to feel its effect in the body. It has its own intelligence and will do a lot of positive work for you if you allow it. At this stage we can simply stand or move gently until we feel the tendency for the body to move itself. At this stage just allow the body to move or shake, or do whatever it needs to as the chi re-organises itself in your body flushing out the blockages and stale energy. Allow this process to run its course until the body becomes still on its own.
Gathering Your Chi 7) Ending your practice. It is always important to end your practice in a centred and grounded state. Stand for a couple of minutes with your wrists crossed over Dan Tien and let your awareness come into the lower belly until you feel the head cool and calm. Feel also the contact between the earth and your feet maintaining a feeling of being grounded. Smile from your heart and making the reflection May All Beings Be Happy.
These simple practices performed regularly will keep the chi active in your body and guard against stagnation . It will prove extremely valuable over time and many health parameters will improve simple by developing the ability to switch the body from the stressed response to its re-organising state at will. Good luck and enjoy your Chi Kung.