Instructions for Three Centres Merge (San Xin Bing Zhan Zhuang): standing meditation
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Place feet together
Body centred and upright
Arms hanging down naturally
Look straight forward
Focus on a void point on the horizon (focus on a void point about one meter in front of you)
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 out to the vast void
Illuminate deep inside
The whole body harmonised with qi
Separate feet stepping on qi to shoulder width
Heels angled out slightly
Turn arms, raise palms, press down
Push forward, pull back
Relax wrists, turn palms facing each other
Hold and lift qi 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 inside
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
Lower hands, past the head and face
In front of the chest, into Heshi hands
Open and lower hands, place in front of du qi
Squat down
Lift up Baihui, tuck chin in
The tip of the tongue touches upper palate
With smile on the face
Relax shoulders, hollow armpits
Elbows dropped but suspended
Seat the wrists, hollow palms, expand fingers a little
Hold a qi ball, the tips of fingers nearly touching
Relax the chest and upper back
Draw abdomen in a little
Push Mingmen backwards
Relax Mingmen, Weilu down, sit but not sit
Close up Huiyin
Hips backwards towards Yongquan
Turn knees inward a little to open hip joints and back hips
Place weight evenly on the soles
Knees don’t go past toes
Relax the whole body
From the centre of the head down to lower Dantian
From the centres of the palms in to lower Dantian
From the centres of the feet up to lower Dantian
Three centres merge in lower Dantian
Get ready to finish the practice
Lift up from Baihui
Stand up, close feet stepping on qi
Close and raise hands, in front of chest, into Heshi hands
Raise hands up, to above the head, stretch up
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, send qi into the head
Lower elbows, draw hands back, press Dabao, send qi inside
Push hands back, open to the sides
Turn palms forward
Draw qi forward, to the front
Draw qi back into lower dantian.
Place hands on Duqi
Rub the abdomen to gather qi
Turn anticlockwise 1-9 , turn clockwise 1-9
Nourish qi quietly
Send good information to your family/friends/everyone who needs help
Separate hands to the sides
Open the eyes slowly