Tag Archives: qi gong

Huang Yuanji comments on Laozi Chapter Six (“The Valley Spirit Does not Die”)

(excerpt)

If people want to refine elixir to attain the Way of long life and eternal vision, there is no path without this mysterious female. Is this not the root of heaven and earth?

When practitioners lower their eyelids and turn the light around to become like Hundun– undifferentiated wholeness without knowledge–it causes the ordinary mind to die. Suddenly there is a feeling and a movement, activating unified awareness. 

This gives birth to the mind of the Way. This is what is meant by being the original spirit in stillness, and becoming true intent in action.

Once foetal breathing moves, do not keep intensely fixated on the Dan Tian. Be poised neither inside nor outside while observing its ascent and descent, coming and going. Relaxed and lively, you can then attain true foetal breathing.

The Twin Palaces of China

Chinese medicine is a treasure house, Mao told us, and so it has proven. For those of us in the profession it provides, at the least, a means of making a reasonable living in a satisfying and ethical way. But the more one engages with it, the more Chinese medicine reveals itself as a truly vast storehouse of treasures, each separate room an inexhaustible cornucopia of ways to improve the quality of living for oneself and others.

A separate room may be a specialty within the formal medical structure, such as paediatrics or ophthalmology, or it may be an area of investigation, such as herb growing and harvesting. Some rooms are larger than others. A small but very popular room is accessed by the billions who utilise some aspect of Chinese food therapy. We in the West have just barely peeked around the edge of the door in some rooms: an example of this is the meteorological–medical theory wuyun liuqi.

Indeed, we may find that exploration of this vast storehouse transforms us as we go, makes demands upon us that alter the way we experience ourselves and the world, challenges and changes our assumptions about how we as humans function, why we are, and even the boundaries of our skin.

One of the major halls in this storehouse is the experiential knowledge of the flow of qi around the body, both within and without the channels. We could almost call it the Hall of Qi, as it is an area that has led to the development of acupuncture, shiatsu, and qi gong, not to mention most of the Chinese martial arts. Involvement with qi gong or the martial arts (especially those known as “internal’” that put a premium on the development of proprioceptive awareness) will after a period of time — generally five years or so — find one developing an awareness of the circulation of qi, one that is not imagined or forced, but rather quite natural.

An older acupuncture teacher in China, who had also practised tai chi for a number of years, was incredulous when her new foreign students kept asking questions like: but how do you know the acupuncture points and channels are here, in this spot, and not somewhere else? She finally said, exasperated: “But can’t you feel it?”

It starts to look as though we, the modern sophisticates, are the ones who lack refinement in this area. Is it possible that there are ways of feeling and sensing that are simply not developed in our culture, while being so commonplace in other cultures that they are taken for granted?

As we get better at this, we may find that Chinese medicine students can learn in the body, instead of just in the head; that qi gong or tai chi or other internal martial arts will be core subjects taught by experts, rather than electives. At the moment, we should certainly be increasing the awareness of the part that yang sheng (life nourishing) exercises can play, not only in keeping practitioners healthy, but in fostering a deeper, more palpably experiential understanding of their art.

It is easy to wander from that Hall of Qi into an adjoining palace called Daoism (which Mao, strangely enough, never mentioned) — the two buildings share a non–existent wall.

While Chinese medicine has informed Daoism from the earliest times, the influence flowed strongly both ways. Many of the best known early authors in our medicine were as well–known for their Daoist works as for their medical texts, and these include such heavyweights as Ge Hong (Zhou Hou Bei Ji Fang), Tao Hongjing (Ming Yi Bie Lu, Ben Cao Jing Ji Zhu), Sun Simiao (Qian Jin Yao Fang), Meng Shen (Shi Liao Ben Cao) and even the famed Tang dynasty commentator on the Huang Di Nei Jing, Wang Bing, whose standard version we still use today.

All of these authors have works discussing the practice of Daoism. This pattern continues throughout the history of TCM: Ma Danyang (to name a single further example) is the compiler of the Ma Danyang’s 12 Heavenly Star Points of Acupuncture song (Ma Danyang Tian Xing Shi Er Xue Ge) but he is even better known as one of the seven illustrious disciples of Wang Chongyang, along with his famous wife Sun Buer — Sun the Inimitable.

The point of this retro romp is to flag this connection between Chinese medicine and Daoism, for the few who may not be aware of it, and to perhaps pique the curiosity — why is the connection so strong? Did the Daoists, those early scientists, discover in their investigations not only better herbal medicines and more effective uses of points, but other things that improved their medicine?
Those interested in delving deeper should read the book review section, where several of Thomas Cleary’s books on Daoism were introduced.

Ba Duan Jin on the bed

Eight Sections of Brocade is a traditional Daoist health maintenance program reputedly created by Zhongli Quan in the Tang dynasty more than 1000 years ago. Over that thousand years it has spread widely among the people, and has a variety of movements, some standing and some sitting. In the past two posts a common version of the standing movements was introduced, and here we will complete the routine with the sitting movements, which are actually a form of self-massage the Chinese call dry bathing.

If the room is warm enough, it is best to wear as little clothing as possible. One can sit in a chair or on the bed, or the floor if warm. Throughout the exercises the mind should remain (or be gently returned to) the area of the umbilicus, and one begins with three gentle deep breaths, then rub the hands vigorously together – especially the palms – for a full minute. Once the palms are warmed, the massage can begin.

Head, neck, eyes and nose
Rub the warm palms very gently over the skin of the face in circular motions, then use the fingertips to rub backwards through the hair at the sides of the head nine times, ending by rubbing the back of the neck and the area around Fengchi (GB-20) at the base of the skull with the fingertips. Use the sides of the thumbs to rub outward along the eyebrows from the point between them (Yintang) nine times, then the thumbs massage the temples (Taiyang) clockwise nine times, then counter-clockwise. Finally rub up and down alongside the nose, at the point Yingxiang (LI-20).

Teeth and tongue
Now, instead of the hands, use the tongue to massage the gums both inside and outside of the teeth, circling all over the mouth. The saliva that gathers should be held in the mouth for the space of a deep breath, return the mind to the umbilical area, and swallow the saliva. Very lightly chomp together the upper and lower teeth 18 times.

Sounding the Drum of Heaven
Rubbing the palms together again until warm, put the palms over the ears, with the fingers pointing backward. Place the index finger on top of the middle finger, then flick it downward to strike the skull, creating a deep drum-like sound, 36 times. After this rub fingers behind the ears up and down nine times, then rub the ears themselves.

Rubbing arms, shoulders, back and chest
Slide the palm forcefully up the inside of the arm, over the shoulder to the neck, and down the outside of the arm nine times, then repeat on the other arm. Rub the palms together until warm again and, with fingers pointing down, rub up and down the lower back until the area is warm and you have raised a light sweat doing so. Then massage the flanks and chest with circular motions.

Chafing the well of eternity
Roughly rub the legs all over, from top to bottom and back again, then place one foot on the knee and rub the point Yongquan (K-1) on the centre of the sole 81 times before shifting to the other foot and repeating. Rub lightly between the toes with the fingers once or twice.

Two palms warm the Cinnabar Field
This can be done sitting, standing or lying down. Placing one palm over the back of the other hand, gently rotate the hands over the lower abdomen 18 times, then reverse the direction and do it again. One should by this point feel an utterly delicious feeling of tingling relaxation throughout the whole body. Lying down to sleep, one can concentrate the qi that has been generated by lying on the back, and placing the hands over the spot on the body where the breath naturally reaches – for some this will be the chest, for others the upper abdomen, for some the lower abdomen. The sleep that follows this routine is extremely beneficial and refreshing, and long-term practice will demonstrate why Daoists were often called ‘Immortals’ – they never seemed to age!

IMG_8162

Ba Duan Jin — the Eight Sections of Precious Brocade

An ancient series of Daoist yang sheng exercises, passed down since the Song dynasty 800 years ago, is the Ba Duan Jin–the Eight Sections of Brocade–so named due to their precious effect on health. The earliest reference that I have found so far is a book called The Pivot of Dao (Dao Shu) which contains the sitting postures of Ba Duan Jin. Designed to be simple enough for children to learn, and gentle enough for old people, the series consists of eight associated exercises that stretch and strengthen the body from top to bottom.
The movements also have the intention of opening the acupuncture channels in the body, including the eight extra channels: the movements often include repeated running of the hands over the pathways of the channel for this purpose.

The mnemonic ode for Ba Duan Jin is as follows:

Both hands support the sky, to benefit the San Jiao,
Left and right open the chest, like holding a bow,
Regulate the Spleen and Stomach by lifting one hand,
Look backward to treat the Five Exhaustions and the Seven Injuries,
Wag both the head and the tail to eliminate Heart fire,
Punch and stare furiously to increase energy and strength,
Facing upward then bending the body over makes the Kidneys and waist firm,
Support the back, then seven jolts dissolve the Hundred Illnesses.

Ba Duan Jin part one links to a pdf with the first four exercises including a photo of each movement.
Ba Duan Jin part two links to a pdf of the last four exercises, with a quote from Thomas Cleary regarding its history, explanations of the final four movements, and photographs.

There is a difference between qi gong (‘breath work’) and exercises like Ba Duan Jin, which are yang sheng (nourishment of life) exercises. Yang sheng movements maintain and promote general health, which includes a good qi flow through open channels and collaterals, whereas qi gong concentrates on building a qi sensation, often in the Dan Tian (Cinnabar Field–a point located in the centre of the lower abdomen) then allowing it to circulate.

As a reward for those who have read this far, I will pass on the greatest secret of nourishing life, which I learned from my teacher Wang Ru-Zheng many years ago. The secret, he said, will look like no secret at all to those not ready to hear it, but it is the basis not only for yang sheng, but also for all healing, learning, spiritual studies and even financial investment. And here it is:

A little bit every day accumulates.

Fragrant shower

Several readers have taken me to task for, they said, being too negative. Surely health is not just about avoidance? Surely what we do is more important than what we don’t do?
I can understand  their point  of view: doing exercises to nourish  life is far more interesting than stopping up the leaks, as crucial as this is. It does put me in mind, though, of an old story told in the far west of China, in Chinese Turkestan, a tale of Afanti — the Effendi — who was either extremely wise or extremely foolish; no one could tell which.

It seems that one day Afanti was standing at the pump in the public square, pumping water into a pitcher in his hand. This went on for some time, until one of the gathering onlookers said to him: “Afanti! You will never fill that pitcher, for it has no bottom!” Afanti looked at him indignantly and said, “I am not interested in the bottom of the pitcher, I want to fill it to the top, and so I am looking at the top. Don’t distract me with irrelevancies about the bottom!”

Now that I have had my say, however, a useful technique is described in a number of traditions such as the Daoist and the Zen streams, and probably others of which I am unaware. The aim is to systematically melt away tensions in the body and mind.

The technique
Sit in a comfortable position. Standing is also possible, but is best done in the posture used at the beginning of a Tai Chi set, before any movement takes place. If you do not know what this means, better sit. Once practised with the technique, it can be done in any posture.
Now visualise a slow stream of comfortably warm and fragrant sesame oil flowing very slowly and gently down from the top of your head, dissolving any point of tension it may encounter. At first the warm fragrant liquid slowly covers every part of your head and face, melting away the tensions in your forehead, nose, eyes, ears and jaw, dissolving knots at the base of your skull and in your neck, and then pouring warmly down over your shoulders and back and chest, melting and dissolving as it goes. Its fragrant warmth then gathers briefly in the pelvis and hips before moving on into the buttocks, thighs and knees, down through the shins and calves, into the feet, where it pours into the ground.1

There are two important  points: one is that you begin to gently dissolve from the surface of the body, and over time extend this into the interior so that the organs are washed with the gentle warm fragrance of the melting sesame oil. The second is that throughout the exercise you maintain a gently straightened back and do not slouch, so that while everything is melting and pouring downward, there is still an upright centre (this is particularly important if one has low blood pressure). The effect is very much like the Tai Chi ideal: utter relaxation and flexible movement around an upright but not rigid centre.

This is an excellent prelude to a period of meditation or Tai Chi, but balance is the key: no exercise should be overindulged. It has been said that a technique like this, which is very “opening”, is best done when and where the surrounding environment is natural, supportive and beneficial, in order to absorb only the best influences. Similarly, it should not be done just prior to sleeping, but an interval allowed for the everyday self to regroup its usual — but much more relaxed! — self-image.
Another outstanding aspect of Daoist yang sheng exercise is the slow, gentle and deliberate stretching of all the major tendons in the body. Important  at any age, it becomes crucial as one gets older, as tendons stiffen and lead to imbalance throughout the structure of the body. Mindful breathing is often coupled with the slow and gentle stretching, which further relaxes the body in depth.

An excellent series of exercises for achieving this will be described in the following post about Ba Duan Jin.

Endnote

1. More on this technique can be found in the following two books: a detailed technical description in B. K. Frantzis’ Opening the Energy Gates of The Body (North Atlantic Press, 1993) and a more personal and warmer description in Wild Ivy: the spiritual autobiography of Zen Master Hakuin by Norman Waddell (Shambala, 2001).

Only three sources of energy

People often ask why they are no longer as fertile as they were in their twenties. “I mean, I am only 35, its not like I’m old or anything. Why should I be less fertile than when I was 25, or even 20?”

In attempting to answer this question over the years, a diagram emerged (below) that illustrated the situation in financial terms. This seemed to be the most understandable for people. But just by the way it also illustrated the need for yang sheng practices: practices that nourish life, regular practices that reduce the leakage of jing, qi, and shen: vital essence, energy, and spirit.

 

Three Sources of Energy diagram
Air             from           Lungs
Income                                      Food and drink       from         Spleen

Inherited Trust Fund                 Inherited jing/essence         Kidneys

 

We have only three sources of energy: the air that we breath, the food that we eat, and the inherited jing/essence which is stored in the Kidneys. It is this last which supports our growth in our mother’s womb until we are born, and then continues to support the growth of the bones of our frame until we are more or less fully grown. This inherited jing/essence then turns into our own reproductive energy. Like a family trust fund passed down the generations, intended to be preserved and increased, the jing should be employed only for reproductive purposes or for emergencies, while we live day-to-day on our ‘income’: the air and food we take in.

But we don’t.

We, like little rich kids bedazzled with our wealth, spend beyond our income, and simply borrow from our trust fund whenever we need more energy  or simply want a ‘buzz’. This in fact is the tell-tale sign that we are borrowing from the Kidney jing: instead of the normal feeling of quietly sufficient energy, we get the fine tremor, the ‘rush’, and even occasionally palpitations and insomnia when we really overdo it.
Coffee and other stimulants do not give us energy, they simply facilitate a loan from the trust fund.
This trust fund is not bottomless, however, as much as it may seem so in our 20s: we begin to notice that our hair or skin is not so shiny or resilient, we don’t heal as well as before, and in fact, we are aging.

Shock.

It’s an even greater shock when (or more like ‘if’) we ever think through the consequences of the scenario:
a) We have never lived solely on our ‘income’, and b) We have been borrowing steadily from our trust fund, but c) This is now depleted, so d) We are forced to live on our income, but e) We still spend at the same rate.

No wonder things are breaking down! And they can only break down so far, before …

The Daoists, among others, very early on saw the way this scenario played out, and decided to take steps. Over the centuries they researched and developed a variety of methods for turning this process of depletion around, starting with reducing the loss of whatever jing/essence still remains, then starting to replace it.
Kidney jing/essence can be replaced, built up again, but it is a slow process because this energy is a reservoir of concentrated potential, whose main defining characteristic is accumulation in stillness, over a long period.

Unfortunately for us, stillness over any period of time is not a feature of Western society, and lest we be consumed in the fires of our own mad activity we desperately need to learn and practise these life nourishment techniques that the Daoists (and others) have developed and preserved for us, the later generations.

As the Daoists would say, if we can extend our lifespan we might have a chance of learning something worthwhile …