Lift qi up pour qi down

Instructions for level one: lift qi up, pour qi down:

Place feet together

Body centred and upright

Arms hanging down naturally

Look straight forward

Focus on a small void point on the horizon

Draw the vision back

Close the eyes gently

Head in the sky, feet in the earth

Body relaxed, mind expands out

Be respectful, quiet inside

The mind clear, appearance humble

Mind still

The mind expands out to the vast void

Illuminate deep inside

The whole body harmonised with qi

Turn arms, raise palms, press down

Push forward, pull back

Relax wrists, turn palms

Holding qi lift up to du qi level

Mirror du qi

Turn palms down, open out to, the sides

Continue to the back

Mirror Ming men

Raise hands up, press Dabao, send qi into the chest

Push hands forward, at shoulder width and height

Mirror Yintang, send qi into the head

Arms expand out, into a line

Turn palms down, then up

Lift qi up in an arc, to above the head

Close palms, stretch up gently

Lower hands, past the head neck

To in front of the chest, into Heshi hands

Turn fingers forward, push forward

Separate fingers, raise the palms, separate hands to shoulder width

Push and pull

Pull – feel deep inside

Push – feel the Universe

Pull, push……

Move qi, open, close

Arms open out, to the sides, into a line

Push and pull

Push gently, up, down

Relax the wrists, turn palms up

Lift qi up in an arc, to above the head

Hold for a few seconds

Mind pour qi throughout the whole body

Relax shoulders lower elbows, pour qi down

Past the head, neck, chest, abdomen, to Duqi

Press, send qi to lower Dantian, think of Mingmen

Trace the middle fingers along the waistline to Mingmen

Press, think of Duqi

Hands draw qi down along the back of the legs

Past the thighs, knees, calves to the outer feet

Press palms on feet

Push down into the void of the earth

Lift up to deep inside

Press down, lift up

Turn palms, draw earth qi up

Along the inner legs, calves, knees, thighs, lower abdomen to Duqi

Press, send qi to lower Dantian

Separate hands to the sides

Raise arms from the sides, into a line

Raise the palms

Push and pull, pull, push……

Move qi, close forward, open back, close, open……

Close arms forward to shoulder width

Push and pull, pull, push……

Pull – draw qi from all directions inside

Push – think of the void

Move qi, up, down

Relax the wrists, turn palms

Lift qi up, to above the head

Hold for a few seconds

Mind pour qi throughout the whole body

Relax shoulders lower elbows, pour qi down, to Yintang

Press, send qi into the head

Trace middle fingers along the eyebrows, past the ears to Yuzhen

Press, send qi to Yintang

Draw qi down along the neck, past Dazhui to Shenzhu

Move hands around the shoulders, past the armpits, to the back

Connect qi upward, draw qi down to Mingmen

Press, think of Duqi

Trace middle fingers along the waistline to Duqi

Press, send qi into lower Dantian

Hands draw qi down along inner legs, thighs, knees, calves to the feet

Place palms on feet

Press down into the void of the earth

Lift up to deep inside

Press down, lift up……

Turn the palms, draw earth qi up

Along the outer feet, back of calves, knees, thighs, buttocks to Mingmen, press, think of Duqi

Trace middle fingers along the waistline to Duqi

Press, send qi into lower Dantian

Separate hands to the sides

Raise the arms diagonally, holding a big qi ball, to above the head

Hold for a few seconds

Mind pour qi throughout the whole body

Relax shoulders lower elbows, pour qi down

Past the ears, place hands in front of the shoulders

Push right hand forward

Arm almost straight, relax the wrist, turn the palm

Draw qi to the left, leading from the waist

At 90 degrees, press Zhongkui

Continue to the back, around the shoulder, press Qihu

Push left hand forward

Arm almost straight, relax the wrist, turn the palm

Draw qi to the right, leading from the waist

At 90 degrees, press Zhongkui

Continue to the back, around the shoulder, press Qihu

Breathe naturally three times

Breathe in – press, breathe out – relax

Relax the mudra, push hands forward,

Turn to Lotus flower palms, then Heshi hands

Raise hands up to above the head

Stretch up gently

Separate hands, turn palms forward

Lower arms to the sides, almost into a line

Turn palms up

Close arms forward, to shoulder width

Mirror Yintang

Lower elbows, draw hands back, press Dabao, send qi into the chest

Push hands back, open to the sides

Turn palms forward

Draw qi to the front, then back into lower Dantian

Place hands on Duqi

Nourish qi quietly

Send good information to our families/friends/everyone who needs help

Separate hands to the sides

Open the eyes slowly