Eight Steps of Silk Brocade Practice Sitting Posture Version This school of practice has a very long history

in China and once played an important role for Taoist Health Development and Mental Well Being. It is generally used by the novice for doing preparatory work for Taoist Silent Sitting Practice. Yet, if the practitioner can have the proper mind will direction during the practice, it can help one to gain much more than they could expect. This practice can combine with any schools of qigong except the imagination / visualization methods should change slightly. When engaged in the practice of these postures, one should settle the mind-will in the Lower Elixir Field / Tan Tien The Lower Dantian (Tan Tien) is located in the empty space below the navel in the middle place between the kidney and navel -- a sphere of around 3.8 cm. Let the internal vision gaze upon that place. Let golden virtue begin to grow within, releasing all negative qualities and deeply relaxing the body. To constantly settle the mind-will in the Lower Elixir Field is the most important measure for the novice who wishes to Gain Union with Dao; also it is the most useful method for the common people who aim at promoting their physical well-being, preserving vital stamina and keeping the heart peaceful and open. STEP 0 - Preparation Sit cross legged, slightly close two eyes, hands one on top of the other with thumbs touching, slowly purge of all stray ideas within the heart, position spine upright, and settle mind-will in lower Dantian area. Relax all parts of the body, let tongue rise up to touch the hard palate, with teeth lightly touching. Breathe naturally in and out through the nose allowing the breath to penetrate deep within the Dantian. Let golden virtue begin to grow within, releasing all negative qualities and deeply relaxing the body. STEP 1 Stretching the legs out in front of you, catch hold of the feet with two hands. Then bow the upper body forward and backward slowly, stretching back and forth out over the feet, gettign a very good stretch over the legs, letting the hands pass over the top of the feet - 16 or more times as you like. STEP 2 Catch hold of the feet with two hands and slowly massage the acu-point YongChuan Bubbling Spring Point K-1 located on the area of the ball of the foot - with the thumbs in a clockwise & counterclockwise fashion 36 or more times you may move the feet in closer to the body to aid in ease while massaging. STEP 3 Position two forearms in front of you in line with the center point of the chest, clench two hands into a loose fist. With the central point of the shoulder (on the spine) as the fixed point and turn the shoulder, upper arm and forearms clockwise and then counterclockwise as like turning a hoisting tackle or a bicycle peddle. 36 or more times reaching out away from the body, then reverse and perform 36 times drawing back into the body.

STEP 4 With arms akimbo (palms resting on the hips, elbows out to the two sides) , slowly turn the head, neck and upper body to the right to watch /gaze right, then turn left to watch /gaze left, keeping spine upright and moving with a slow, gentle rhythm, stretching the neck to each side in a gentle manner. 24 or more times. STEP 5 Put two hands behind and let two palms cover the kidney area, right palm right side, left palm left side. A little while later, use all finger tips and the palm area to briskly rub the kidney area up and down till you feel very hot within the kidney area. Rest a while with the hands still on the lower back and then rub again to create warmth. 36 times or more. STEP 6 With legs still in a crossed leg position - cross the fingers of the two hands placing them on the crown of the head - then turn palms upward, then push two hand upward slowly and use internal force, slightly feel as if pushing heavy things upward. Then slowly lower two hands and let two palms cover the head from above. Repeat the process 18 times or more. STEP 7 Let the hands rest in the lap, sitting quietly, then let two lines of teeth strike against each other 36 times or more, feel how the vibration spreads around and through the entire body - relaxing all parts of the body. If saliva forms, then inhale and hold the breath and then swallow the saliva to the lower Dantian area, and then exhale. STEP 8 Relax every parts of the body. Place palm of hands over the ears and press slightly into the ears then straighten all fingers and let them knock the back side of the head vigorously at the location of the occiput area on the back of the head. Strike 48 times or more. Let the vibration from the strike travel through the entire skelatal system, putting one in a deep relaxed state. Then resume the former position with hands clasped together resting in the lap; preparing oneself to enter into the practice of Silent Sitting. Preparation for Silent Sitting Practice After finishing Step 8, enter the Silent State and sit cross legged in a motionless posture, slightly close the two eyes, hands one on top of the other, thumbs touching much like the statue one views of Buddha - slowly purge completely all stray ideas within the heart, position the spine upright, and settle the mind-will very gently in the Lower Dantian area; much like you are gently gazing at this area with the internal vision, yet with no thoughts and no ideas at all. Do not gaze with any strength or force of Mind-Will. Gain the state of an unmoving Mind-Will. Allow the Mind-Will to come to rest within the Lower Dantian area. naturally. Relax all parts of the body, let the tongue rise up to touch the hard palate, with teeth lightly touching, breathing naturally and gently in and out through the nose preparing for the silent sitting exercise. Maintain a state of utter stillness and motionless state with the physical body remaining unmoving. Maintain a mental state of utter stillness and inner quietude. Let golden virtue begin to grow within naturally, releasing all negative qualities and deeply relaxing the body. Do not use any visualization method, and let the Mind-Will remain motionless within the Lower Dantian Sphere. Maintain this state of pure heart, utter stillness and relaxation throughout the practice. Continue in this manner of practice for 45 min to 2.5 hours or more. If during the practice, many stray thoughts arise, and the Mind-Will wanders away, slowly repeat

these words internally to oneself with feeling - "Emptiness, Nothingness, Non-Existence." Then slowly bring the internal gaze back to rest in the Lower Elixir Field - The Lower Dantian. The above silent sitting practice can be used in combination with the Heart Mind Fasting Meditation. When the meditation practice is near to finishing, allow all things to come to rest within the Lower Dantian naturally, then slowly again have a slight idea that all things will be drawn to come to rest within the Lower Dantian repeat a third time very gently and naturally drawing all things into the lower Dantian. Then let all things go and drop all things naturally. Just rest and be quiet for some time, and let all things settle down, and slowly collect yourself. After some time, naturally the meditation practice is finished. To finish the silent sitting exercise, you will next peform the below regulation exercises. NOTE: Do not sit up after meditation before doing the regulation exercise; this is a very important point. REGULATION EXERCISE TO BE PERFORMED AFTER MEDITATION PRACTICE After the meditation practice is finished, let the teeth knock together 36X. Then take the tongue and keeping the lips closed, let the tongue trace a circle clockwise over the teeth 36X, then perform in the opposite direction 36X. Gather the saliva that has formed, and swish it in the mouth 3-9 times, while having a slight feeling that it is a very valuable fluid, and even that it is of a divine golden nature. Inhale strongly to the Lower Dantian, hold the breath, and then swallow one part of the saliva (leave another two parts still in the mouth). Once the first swallow of saliva has reached the lower Dantian, let it rest there, and feel as if a golden liquid that is very healthy has reached the Dantian, and let it be a very nice and warm feeling naturally. Then slowly exhale. Slowly repeat this swallowing of saliva two more times in the same fashion as described above. Have a very loving and nurturing feeling to the Dantian after you have swallowed the saliva. After the 3 mouthfuls of saliva has been swallowed, rest for a short time before opening the eyes. Then gently rub the palms together to make the hands warm. Place the warm palms over the eyes and let the heat draw into the eyes. Repeat 3 - 9X. Then warm the palms together and massage the face with the palms starting at the place between the eyeborows and going down the side of the face. 9 - 18X. Then comb the fingers through the scalp 9 -18X. Then take the fingers and gentle tap the scalp. Begin in the center of the forehead at the hairline, tap down the midline to the base of the skull, then around the area of scalp above the ears, coming back to the midline area in the center of the forehead at the hairline. This is one set. Repeat 9 - 18X. Making the hands warm again, rub the back of the neck with one palm very briskly. 9 - 18X, then repeat with opposite hand.

Place hands on hips, and rotate the upper body in a circle, leading with the head. Move to the right, down, then over to the left, and then up again. Repeat 9 - 18X then repaeat on opposite side. Place one hand over the other and place the palms below the navel. Then massage the belly with the palms in a circle fashion 36X then repeat opposite direction. After the massage in both directions, allow for some time of rest with the palms over the area below the navel, have a loving and nurturing feeling for this area. Rub the lower back with the palms up and down to make the kidney area very warm. Repeat 9 36X. Uncross the legs and straighten the legs out in front of you. Then massage the knees with the palms in a circular fashion to make the knee warm. Repeat 9 36X. Draw the feet in and massage the K-1 point Yongchuan with the thumbs in a counterclockwise / clockwise fashion Repeat 9 - 36X. Then stand up very slowly and slap down the arms. starting on the inside of the arm from the armpit area and going down to the palm, then continue the slap on the outside of the arm going up to the sholder. Going down and up makes one set. Repeat 9X. Then raise the arm and push the palm up over the head with slight force and expose the ribs and intercostal area. Slap down the rib area starting at the armpit area all the way to the hip and then move down and up slapping with the palms. Repeat 9 - 18X. Repeat on opposite side. Then slap the lower back with palms 9X and then let the slap continue down the back of leg and then move up the inside of leg - reaching the abdomen area below the navel - continue the slap 9X on the area below the navel- This makes one set. Do this exercise 3X. Then slowly rub the hands together to make very warm. Rub the entire face in a brisk manner from the forehead down to the sides of face 9X- this is one set. Repeat 3X. Do the massage practice with a gentle and natural feeling and when slapping with the palms, you may use a gentle but strong force. After the massage is finished as outlined above, the practice is finshed and you may continue with your day, or if it is night, then go to sleep.