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Tranquillity of mind makes me live long,
Smiling keeps me always young.
I am air,
I am light,
And I am water,
With the breeze I dirft,
Far and Wide.

Reference:
Prenatal Energy Mobilizing Qigong: China Taoist Ancient Qigong
by Cheng Yan Feng
ISBN 9787535907561

Whenever you leak vital spirit, being stirred and interacting with beings, that is all fire. Whenever you gather back spirits consciousness and quiet it down to steep in the center, that is all water. When the senses run outward, that is fire; when the senses turn around  inward, that is water.

The one yin [ inside the fire trigram ] concentrates on pursuing sense experience, while the one yang [ inside the water trigram ] concentrates on reversing and withdrawing the senses themselves.

Water and fire are yin and yang, yin and yang are body and mind, body and mind are spirit and energy. Once you withdraw to rest your vital spirit and are not influenced by objects, then this is true intercourse, as of course when you sit in profound silence.

Reference:The Secret of the Golden Flower: The Classic Chinese Book of Life new translation by Thomas Cleary XI p. 55

Zhuang Zi is one of the prominent philosophers in the era of battle nation. He has done much study about man’s spirit, integrity, nature-cultivation, heart-cultivation and advocated the nature-cultivation of unselfishness, few desires, quietness and transcendence.

Unselfishness. In the opinion of Zhuang Zi, selfishness is the origin of all evils and diseases. One is certain to worry about the gain and loss for everything and be in a state of restlessness if he is often self-centered and calculative and then overstrains of his body and exhaustion of his essence will ensue in a long run. In order to live for a long life one should be broad-minded, high-spirited, optimistic, free from fame and gain and unselfish.

Few desires. Neither abstinence from desires nor self-indulgence is helpful to nature-cultivation. Self-indulgence is certain to make one get into trouble or catch a disease. One won’t cheat or humiliate the other sex with little sexual passion. One won’t murder for money with little desire for substance. One won’t feign compliance, cut corners, play down the others and boost oneself with little desire for power. One who know his honour and disgrace and his place can be called the man with the nature of justice, honest and unselfishness who can be healthy and live at rest. In the present time, there is too much temptation all over the world. Most people are hunting for the happiness of substance and impatient, and someone is addicted in the desire for power, profit, sex, greed and hobbies. One will lose his temper and take it out on others when he is dissatisfied with what he had. Thereafter, those bad emotions such as worry, anxiety, depression, mourn, regret and anger will ensue and hurt his body.

Quietness. One can’t be affected by disaster nor attacked by exogenous pathogen with mental stability as well as indifference to fame or gain in the daily life and social intercourse. Quietness can restrain anger, rid of worry, settle down the mind and cultivate the health. Rather than thinking of nothing, quietness is one kind of mind state that should make one be far from the music and sex pleasure, out of win or loss, gain or loss, honour or disgrace, neither worry nor overstrain should exist. There is too much spirit-dispersing temptation including money, rank, fame and gain, beauty etc in the world. In this confused world, one should keep calm and out of power, fame and gain, money and scene of debauchery. Such mind state will make those bad emotions like nervousness, worry, anger, jealousy and hatred far from you and keep your mind calm. Quietness can make your mind at rest, Qi and blood circulation normal and then the modulation of your body will be normal and you will be healthy and live a long life.

Transcendence. There is a vivid metaphor in the book of Zhuang Zi, which the pheasant in waters can survive because of their optimism. They enjoy their lives, peck and drink something from time to time. It is not the same for the caged birds. It is certain that one will worry if he is imprisoned in the spirit shackles. That will be harmful to his health. Therefore, he advocates that one should be optimistic and open-minded, not be moved by grief and joy and enjoy his life. Zhuang Zi looks upon the life in an unprejudiced manner and let the nature take its course. He lives a hard life and from hand to mouth sometimes. He doesn’t care about all of that. His wife was dead and Hui Zi went to mourn for her. He started to sing instead of weeping. Hui Zi criticized him for his singing. He said calmly: at first, I am very sad about her death, and then I thought about carefully how man comes and goes in this world. I have the idea that man changes from the non-biotic substance. Figure takes shape and man has a life when Qi gathers. Man is dead when Qi scatters. Now my wife’s body is dead and will change into non-biotic substance. So I celebrate and say a farewell to my wife for her regression to the nature in the way of singing with beating the tub. What he said is not certain to be reasonable, but his transcendent and open-minded manner treating his life is worth advocating.

Reference: Zhuang Zi’s eight kinds of methods for health cultivation jsqg.sport.org.cn

Those whose vital spirit is scattered outwardly and whose intellectual ruminations ramble inwardly cannot govern their bodies. When what the spirit employs is distant, then what it loses is nearby.

So know the world without going out the door, know the weather without looking out the window; the further out it goes, the less knowledge is. This means that when pure sincerity emerges from within, spiritual energy moves in heaven.

Reference: Title quote from Mencius, Lyrics Wen-Tzu: Understanding the Mysteries 20 p. 26 translated by Thomas Cleary

Here is a short list of 10 good medical qigong books:

1. “Chinese Qigong Outgoing-Qi Therapy” by Pengjun Zhong
2. “Chinese Qigong Therapy” by Zhang Mingwu
3. “Chinese Qigong” by Zhang Enqin
4. “Medical Qigong Exercise Prescriptions” by Suzanne B, L.Ac., Dmq (China) Friedman
5. “Practical Chinese Qigong for Home Health Care” by Ce Jin
6. “Qigong Essentials for Health Promotion“
7. “Qigong for Treating Common Ailments: The Essential Guide to Self Healing” by Xu Xiangcai
8. “Self – Therapies for Common Diseases” by Li Hesheng
9. “Transmitting Qi Along the Meridian: Meridian Qigong” by Li Ding
10. “Treasured Qigong of Tradtional Medical School” by Huang Runtian

Qigong can cure almost every disease on earth if applied in the correct manner. Please remember to consult a physician in case of serious illness. I wish you good health, happiness and peace.

Books:
Traditional Chinese Fitness Exercises: Including Taijiquan and Qigong p. 109-111.

Links:
Guolin Qigong neigong.net

How can substantiality and insubstantiality be distinguished between left and right or between top and bottom parts of the body?

The muscles, the skeleton and the nerves are parts of the body system. When practicing the movements, the use of consciousness to sink and relax the body is most important. The centre of gravity is moved while preserving the uprightness of the central axis of the body. It is important to focus on steadiness, tranquillity, relaxation and rootedness. The movements propel the external movements in a continuous or uninterrupted fashion. Internal force is generated with turning movements. After a long time, the whole body is in balance. When left and right is distinguished, one is substantial and the other insubstantial along the pattern of “cross alignment”. For instance, together with the distinction between top and bottom parts of the body, when the left upper part of the body is substantial, the left lower part is insubstantial and similarly when the right upper part of the body is substantial, the right lower part is insubstantial. This pattern of cross alignment is used in shifts of the centre of gravity from one leg to the other. This is similar to the “cross-roads” of the nervous system. When moving Qi, therefore, one must separate substantial from insubstantial, move the step without moving the body or moving the body and not the hand. If in moving a step, the body also moves, then it is not separating substantial from insubstantial. If in moving the body, the hand also moves, then the shoulder and the hands are not relaxed. It is important to follow the principles of using consciousness to propel movement. The top and bottom, left and right portions of the body must be coordinated. A rounded grinding stone may move but the centre is not moving. All parts of the body become one system characterized by lightness and agility, roundness and smoothness, even respiration, alternate opening and closing like that of the sea where with movement from one part of the sea, all parts are also moved. The movements are guided by consciousness and are properly regulated like the regular movements of the waves in the sea.

Reference: Interview with Master Huang www.paulrenalltaiji.info

Links: Yin Yang

The cobra breath is a tantric breathing exercise. In essence, it is an energy-building breath. One uses breath to move kundalini energy up from the root chakra, at the base of the spine, to the crown chakra which lies at the crown of the head.The particular form cobra breath outlined below is used to expand consciousness, and it can lead to states of bliss and joy. Moving kundalini energy through the body is also rejuvenating for organs and aiding cellular processes. Follow the steps below to experience the cobra breath.

Instructions

1. Sit on the edge of a chair, with the edge your buttocks resting on the seat. You may put your hands on your knees if desired.You can also sit with your back against the wall and use a pillow to support your lower back.

2. Press your tongue on the roof of your mouth. Squeeze your anal muscles, or perineum, and hold.

3. Breathe in. As you breathe in, first feel the energy come up from the base of your spine and up your spine. It should progress to the back of your head and around the top to the crown of your head. Keep your tongue pressed on the roof of the mouth, and make sure your anal muscles stay contracted.

4. As you breathe out, keep your tongue on the roof of your mouth.

5. Slowly, breathe out and make a hissing noise like a snake. Your facial muscles around your jaw and lips should be contracted, almost as if you are smiling, when breathing out.

Reference:How to Do the Cobra Breathing Exercise ehow.com

Links:
Ujjayi breath wikipedia.org

易筋經; Wade-Giles: I Chin Ching; literally “Muscle Tendon Change Classic”

Litterature:
Yi Jin Jing: Tendon – Muscle Strengthening Qigong Exercises (Chinese Health Qigong Associat)
Foreign Language Press
ISBN 9787119047782

Qigong, the Secret of Youth: Da Mo’s Muscle/tendon and Marrow/brain Washing Classics
by Yang Jwing-Ming and Jwing-Ming Yang
ISBN 1886969841

14-series Sinew-Transforming Exercises by Weizhen Chang
ISBN 7119006363

Links:
Yijin Jing wikipedia.org
Yi Jin Jing Qigong egreenway.com by Michael P. Garofalo