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presents

Taoist Temple

Seated QiGong

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companion booklet to

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videotape

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Cynthia McMullen, LMT, MOT

(907) 351-6072 www.touchoftao.com
copyright 2001 Touch of Tao

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Taoist Temple
Seated QiGong
~ Three

Centers Meditation
~ Embracing the One
~ Pumping the Qi
~ Joining Fire & Water
~ Turning the Prayer Wheel
~ Two Hands Hold Up the Sky
~ Bone Marrow Cleansing
~ Drawing the Bow
~ Harmonizing Heaven & Earth
~ Shaking the Heavenly Pillars
~ Searching the Depths of Earth &
Heights of Heaven

~ Two Rivers Flow Into One

Ocean
~ Grabbing the Feet
~ Meridian Massage
~QiMassage
~ Embracing

the One

Cyntrlia McMullen, LMT, MOT

(907) 351-6072
www.touchoftao.com
copyright 2001 Touch of Tao

Embracing the One

(begins to open the body and Ineridians for qi ]0\;\7)

~
~
~
~

arnlS are rounded

fingertips point towards each other to line up
meridians in the hands and arms
arms and shoulders are loose and relaxed
elbows are slightly dropped
breathe the Earthly Circulation within the
lower dan tien
Cynthia McMullen, LMT, MQT
(907) 351-6072
\NIMN. touchoftao. com
copyright 2001 Touch of Tao

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Pulling the Qi
(increases sensitivity to qi, and strengthens the qi)

palms turn so the center L~o Gong points are

facing each other, about 1-2 inches apart
~ imagine breathing into the space between the
palms tlntil you feel an energy sensation
~ inhale and slowly pull the palms apart until
the sensation decreases
~ exhale and slowly bring the palms together
.
agam
Cynthia McMullen, LMT, MOT
(907) 351-6072
\MMN. touchoftao. com
copyright 2001 Touch of Tao

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Joining Fire & Water

(opens the channels for fire & water circulation. it is

said the 'stealn' fronl this produces enIightennlent)

hands are palm up in front of the lower dan

tien (Water)
inhale, bringing the palms up, and imagine
drawing the qi from the lower dan tien up the
spine to the heart center (Fire)
exhale, turning the palms over, and imagine
bringing the qi back down the front of the
body to the lower dan tien
Cynthia McMullen, LMT, MQT
(907) 351-6072
WWoN. touchoftao.com
copyright 2001 Touch of Tao

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Turning the Prayer

Wheel

(opens the channels for the Lesser Heavenly

Circulation by using the Du and Ren llleridians, fvvo of
the Inajor qi reservoirs of the body)

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arms are at the sides

~ inhale, bringing the arms up, and imagine
drawing qi from the lower dan tien up the
spine, around the top of the head to the point
below the nose
~ exhale, bringing the arms around and down,
and imagine the qi flowing down the tongue
and front of the body back into the lower dan
tien
Cynthia McMullen, LMT, MQT
(907) 351-6072
\MMN.touchoftao.com
copyright 2001 Touch of Tao

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Two Hands Hold DQ

the Sky

(brings qi up the central llleridian harmonizing the 3

centers - lower, Iniddle, and upper dan tiens and
crea tes a healing energy space around yourself)

~ start with

the palms together in front of the

lower dan tien
~ inhale, bringing the palms up and turning
them out as they reach the top of the head.
imagine drawing qi up through the center of
the body.
~ exhale, circling the arms down to the sides.
Cynthia McMullen, LMT, MOT
(907) 351-6072
WNW. touchoftao. com
copyright 2001 Touch of Tao

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Bone Marrow Cleansing

(sends qi down the spine to the kidneys to stiJnulate

bone 111arrow production which increases white blood
cells, enhancing the ilnmune systelll)

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inhale, bringing the hands from the lower dan tien up and
reaching above the head, looking at the backs of the palms.
imagine breathing qi from heaven into the palms and
letting it sink down into the lower dan tien.
tum the palms over the crown of the head and exhale.
imagine qi flowing from the palms, down the spine, and
into the kidneys.
continue by inhaling, pushing the palms up and exhaling,
turning them over.
Cynthia McMullen, LMT, MQT
(907) 351-6072
www.touchoftao.com
copyright 2001 Touch of Tao

Drawing the Bow

(opens the energy of the heart and lungs. also

hannonizes the large intestine.)

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inhale, bringing the hands facing up in front of the

heart center.
~ exhale as if drawing a bow to one side. one arm
pulls back, the other presses forward using sword
fingers'.
~ imagine qi is projecting from the sword fingers into
the horizon.
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~ inhale coming back to center.

~ exhale, drawing the bow to the opposite side.
Cynthia McMullen, LMT, MOT
(907) 351-6072
\MNW.touchoftao.com
copyright 2001 Touch of Tao

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SU2Porting Heaven &

Earth
(harnl0nizes the stolnach and spleen 11leridians)

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~ inhale,

bringing the hands in front of the heart

center, palms up.
~ exhale, turning the palms over. one hand
reaches toward heaven and the other towards
earth. the eyes follow the heaven hand.
~ inhale back to center.
~ exhale to the opposite side.
Cynthia McMullen, LMT, MOT
(907) 351-6072
WNW. touchoftao. com
copyright 2001 Touch of Tao

Shaking the Heavenly

Pillars

(hanl1onizing panacea. ll1assages the internal organs)

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hands are in the the yin/yang knot fornl.

~ inhale, turning the waist to the side, placing
the hands on the thigh.
~ use the thigh to help push so you can look over
your shoulder.
~ inhale, coming back to center.
~ repeat to the opposite side.
Cynthia McMullen, LMT, MQT
(907) 351-6072
www.touchoftao.com
copyright 2001 Touch of Tao

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Searching the Depths of

Earth & Heights of Heaven

(opens the kidney and heart energies, stilllulates and

nlassages the internal organs)

~ place

the hands on the knees.

~ rotate the body in a complete, large circular
motion.
~ inhale when moving up and back, exhale
when moving down and forward.
~ complete repetitions to one side, then repeat in
the opposite direction.
Cynthia McMullen, LMT, MQT
(907) 351-6072
W\MN. touchoftao.com
copyright 2001 Touch of Tao

Two Rivers Flow Into

One

(hannonizes the yin and yang Ineridians in the arn1S,

affecting the entire body by lneridian association)

~ note: this exercise follows the sensation a/moving with

the qi. it does not follow the breath.

~

palms face each other, one on top - one 9n bottom,

in front of the lower dan tien.
~ slowly move the top hand in a circular movement to
the side.
~ as the hand comes back to center, it goes to the
bottom and the other hand switches to the top.
~ repeat to the opposite side.
Cynthia McMullen, LMT, MOT
(907) 351-6072
www.touchoftao.com
copyright 2001 Touch of Tao

Grab the Feet

(cleanses and strengthens the kidneys and bladder)

Legs are extended. Do all repetitions on one leg, then the opposite
leg, then both legs together.
~ inhale deeply into the lower dan tien, reaching the hands up
towards the sky.
~ exhale, bending over and reaching towards the toes of the
extended leg. imagine exhaling qi from the kidneys, cleansing
them.
~ inhale into the kidneys, and if possible, grab the foot and pull the
toes towards you while looking up.
~ exhale, again cleansing the kidneys and release the hold, relaxing
onto the leg.
~
inhale and slowly come back to an upright position. as you come
up, draw the hands along both sides of the leg, imagining that you
are draWing up strong and pure qi into the kidneys.
~ exhale and repeat.
Cynthia McMullen, LMT, MQT
(907) 351-6072
www.touchoftao.com
copyright 2001 Touch of Tao

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Meridian Massage

&

Energy Massage

(harlnoniz~s qi

flow)

...

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tap the body with fists in the following order:

down the inside of the arms, up the outside
down the outside of the legs, up the ins.ide
lower back area
around the waist
stomach and chest
face and head
repeat, using flat palms about 1-2 inches away from
the body for an energy massage.
Cynthia McMullen, LMT, MQT
(907) 351-6072
WNW. touchoftao. com
copyright 2001 Touch of Tao