Instructions for level one: lift qi up, pour qi down
If you need a guided audio recording for practicing level one, you can purchase our audio recordings.
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 Duqi level
Mirror Duqi
Turn palms down, open out to, the sides
Continue to the back
Mirror Mingmen
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 pours 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 pours 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 pours 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