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Chi Kung or Qi Gong

      Chi Kung or Qi Gong exercises are similar to Tai Chi; however they are usually done standing in one place. Both are "energy exercises", or exercises for improving the energy flow in the body, meridians, and chakras or energy centers. 

Some of the concepts of this  Chi Kung are:

A New Chi Kung of Light and Love

The Way of Chi -- The Way of Energy


Energy Exercises or Movements Made Relatively Easy for the Many 

Made Relatively 
Easy, Enjoyable, Energizing and Effective


For a Greater 
Health, Happiness, Harmony, and Higher Consciousness


For a Greater 
Relaxation, Rejuvenation, Regeneration, 
and Resurrection


For a Greater 
Light, Love, Life, and Laughter


A Gentle and Gradual Approach 
for Beginners to Advanced, 
for All Levels of Ability


All Done Sitting and/or Standing, 
in Regular Clothes or More Comfortable Clothes


Made Be Done Inside or Outside,
At Home or at the Office


Come One, Come All, 
for Things Go Better 
with Chi Kung


Chi Kung to keep us young



A Four-Part Practice or 4X4 Master Matrix


by An Open Door of Love

William Star

Practitioner and Master Teacher
of Chi Kung


************************

Table of Contents for this page:

Introduction to Chi Kung --

My Personal Story

Four Part Foundational Chi Kung

Including:
1. Relaxation-Meditation,

2. Breathing with Awareness or Conscious Breathing, and Four-Part Breathing Exercises,

3. Four Basic Stretches, 
and Four Neck Exercises and Four Back Exercises, and

4. Simplified Sets of Chi Kung Exercises or Movements
Single, individual simplified sets




Plus More: 
A Relaxation-Meditation Walk


Four-Part Foundational Health Plan

A Tai Chi Relaxation-Meditation Meal

**************************


Chi Kung may also be written as Qi Gong or Qigong. These are the more traditional Chinese spellings. 



These Exercises may also be called:

Energization Exercises 
or The Elixir Energizing Exercises


These exercises can help us to achieve a greater: Joy through Movement and Meditation through Movement


These exercises are a gift for a lifetime,and a gift to extend our lifetime.


This Heart-Centered Chi Kung is One of the Greatest Forms of Spiritual-Physical Exercises.


Much of this Chi Kung comes from direct inspiration during practice.

May the Flow Be with Us.
May We Be in the River of Life, 
the River of Love.



Introduction 
Understanding Chi Kung


       Chi is energy -- the energy of life. It is vital energy, life energy, or electronic energy. It is love and light. Chi kung may be considered the way of energy, the mastery of energy, or the practice of energy flow. Chi Kung can help increase the flow of light or energy in our chakras or energy centers.

       This is Heart-Centered Chi Kung, in which we may be centered in our hearts -- our heart chakra of divine love. Divine love and light are the best chi, the best energy, and the best protection.

       This way of energy flow or practice of energy flow has four main parts:
1. Relaxation-Meditation, that is, stilling the intellectual mind and the body by sitting down, lying down, or standing still,
2. Conscious Breathing or Breathing with Awareness, and Breathing Exercises, 
3. Stretches, Neck and Back Exercises, and
4. Simplified Sets of Chi Kung Exercises

       More and more we can also have meditation through movement, and joy and energy through movement. Having a better flow, and having more energy to do so, are two of the goals or benefits of Chi Kung.


Smile and Be Happy
Smile, Laugh, and Have Fun

       Smiling and being happy are two of the best ways to promote good energy flow, and to promote health, happiness, and higher consciousness.

       We can affirm: I AM smiling, and I AM happy.

       Smiling helps to activate the thymus gland, which promotes good energy flow in the body. Smiling and being happy are two of the most important things we can do, and are important principles in Chi Kung. The goal is to have a "Happy Heart" with good energy flow. A Happy Heart is achieved by right living and being a helpful heart.

We can affirm:

I am happy heart.

I am a happy person.

I AM well, I AM happy, I AM whole.



       True Chi Kung can be a path of joy, happiness, and fun.

       Smile and the world smiles with us; laugh and the world laughs with us.

       Joy is the motor of life. 

       True Chi Kung is also about love -- becoming the love and light of the world.


One Meaning of a S.M.I.L.E.

       One meaning of the word "SMILE," is "Sending MyInfinite Love Everywhere," so we can affirm:

       I AM a beautiful smile, and I AM Sending My Infinite Love Everywhere.

       Our Motto is: "Service with a SMILE." 


My Personal Story by William Star

       In 1970, I, William Star, started practicing Tai Chi Chuan, that is, a series or sequence of Tai Chi movements, usually called a "form". I learned a "short form" of 64 movements. I practiced this on a somewhat regular basis for about 29 years. I tried to teach a class around 1995, but the class did not go very far because learning the exercises was too challenging for most people.

       In 1999 I received a book called Tai Chi Chih, that is, single, individual Tai chi exercises. I started practicing and developed something that is generally better than what is in the book, and I present it to you below. Moreover, I learned that Chi Kung or Qi gong is single, individual energy exercises or sets of exercises generally done standing in one place.

       So this Chi Kung is easier for most people to learn than Tai Chi Chuan as generally taught, and it is, in many ways better. Generally speaking, it takes a lot less time to learn.

       I consider these exercises a gift for a lifetime, and a gift to extend our lifetime.

       These exercises are also healing exercises that can help to heal almost anything that needs healing in our bodies, and can help us to be better healers.



The Benefits of the Practice of Chi Kung

       These Chi Kung exercises are relatively easy, enjoyable, energizing, and effective. They are also enlightening. They are especially effective, because in many cases the breathing is coordinated with the movement, and that is when exercises are generally the most effective, and we get the most benefit for our efforts. The exercises are relaxing, rejuvenating, regenerating, and resurrecting to the body.

       They can actually help us to have more energy and feel better.

       These exercises can help to develop a greater internal and external strength and flexibility of our bodies and minds. These exercises can help slow down or even reverse the aging process, and help us to become younger and stronger. These exercises can help us to look better, feel better, and have more energy.

       More specifically , these exercises can help us to:
1. look better, feel better, and sleep better
2. have more energy, endurance or stamina; that is, the ability of the muscles or body to have sustained energy or long term energy.
3. have more flexibility,
4. have more strength, 
5. have better muscle tone; that is, the ability of the muscles to contract and relax easily, and decrease or eliminate cramps, 
6. have better health and overcome almost any disease or health problem,
7. slow down or reverse the aging process,
8. relax and rejuvenate our bodies, 
9. develop more beautiful bodies,
10. help heal, adjust, align, and correct the neck and back; and help decrease or relieve any pain that might be in the neck, back, and shoulders
11. have a greater harmony, flow, and peace in our lives,
12. help develop better habits and overcome any bad habits.

       In simple terms, these exercises can help us to become healthier and happier.

       I, William Star, have learned that if we want to extend our lives, and to slow down and possibly reverse the aging process, then we need to realize that exercise is generally a very important factor, and some of the best exercises we can do are these Chi Kung exercises, Tai Chi exercises, and also the yoga that I teach.


Have More Time and Energy

       It is important to note that with a certain mastery of these exercises, we will have more energy, feel better, and have more time for ourselves during the day. For example, if we practice 15 minutes a day, we may have 30 minutes more energy each day and/or need 30 minutes less sleep, so hopefully this will encourage us to practice regularly because we will truly gain or benefit by the practice. Therefore, there is no more excuse not to exercise, so let us be up and doing -- doing our practice.


The Advantages of Practicing this Chi Kung
over most other types of Exercises

       One of the good things about this Chi Kung is that it can be done in regular clothes -- our work clothes or street clothes. Also, we do not need any equipment or mat, so it can be done almost anywhere -- inside, or outside in a gentle sun, in parks, in the mountains, etc. It can be done at home, or at work while on breaks. Even while we are working, we can take a two to four minute break, relax, meditate, and do some breathing exercises. These simple practices, can make a major improvement in our energy level and ability to do our work. 
       This Chi Kung requires only a small amount of sitting space and/or standing space, a little more than arms length. And even if we just have two to four minutes, we can do something, especially breathing exercises.


My Personal Practice

and Teaching by William Star

       I usually practice part of this Chi Kung four or more days a week. I have taught a weekly class at Laguna Creek Tennis and Racquet Club, a weekly class at McIntosh Computers, a monthly class at the Sacramento Natural Foods Co-op, and two specialty classes for California Family Fitness. I have also taught in Livingston, Montana at the Adult Community Education program.

       Here is one testimonial from one of my students at Laguna Creek Tennis and Racquet Club exactly as she sent it to me in an email: 


       "JUST WANTED TO SAY THAT WE ENJOY YOUR TAI CHI CLASS!!!!!!!!!!!!!!!! IT IS SO PEACEFUL AND RELAXING!!!!!!!!!!!!!!!! LAGUNA TENNIS AND RACQUET CLUB MEMBER, MARIA"



May the Flow Be With Us!
May We Be in the River of Life 


Be still like the mountain and flow like a great river. 
(Lao Tze)



Four Part Foundational Chi Kung,


for Beginners to Advanced

This Class is a 4X4 Master Matrix or Format
4 Main Parts to the Class 
with 4 Minutes or 4 Parts for each of the 4 Main Parts

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Part 1. Relaxation-Meditation 

Relaxation-Contemplation 


There are four basic positions for meditation, which are:


1. in a chair, preferably with arms, 
2. sitting on a mat, blanket, sleeping bag on the floor, or on a bed with the legs straight out, possibly with the back against the wall; 
3. in one of the four, cross-legged, sitting positions or postures that are explained below; or
4. standing.


The pictures for one or more of these positions may be above.

The Four Crossed-Legged Sitting Postures are: 

1. the simple crossed-legged posture, 

2. the perfect posture -- with the legs crossed and with one foot between the opposite calf muscle and thigh muscle, 

3. the half lotus -- with the legs crossed and with one foot on the opposite thigh, and 

4. the full lotus -- with the legs crossed and with both feet on the opposite thighs. 

Simply let go, let ourselves be, let the energy flow, and find that peace within.

Note: If needed, we may use a pillow, cushion, pad, or a folded blanket under the buttocks to help us to be more comfortable and to sit for a longer time. If we simply practice sitting in one of these crossed-legged postures each day, especially with a pillow, cushion, or pad, we can learn to be comfortable and relaxed in one or more of these sitting postures. 

        Before we begin meditation, it is wise to begin with a prayer for help and a prayer for divine direction and protection, somewhat similar to this: 
O God help me (help us) during this meditation. O God give me (give us) your divine direction and protection.

       Just relax for about 4 minutes or more -- 1, 2, or 3 times a day and gradually, meditation will come.


       Also, before doing these exercises, we may call forth the tube of light around us and the violet transmuting flame. We can simply say: 

       I AM calling forth the tube of light around me now, and the violet fire within that tube of light. 
(We may repeat this 4 or more times. We may visualize a tube of white light around us that is about nine feet in diameter, and the violet flame within that tube of light.) 

Then we may say:

 
I AM a being of violet fire,

I AM the purity God desires.


(4X, that is, 4 or more times or repetitions)


An Understanding

of Relaxation-Meditation

       It is good to still all outer activity of the intellectual mind and the body, that is, to have a sitting relaxation-meditation each day. It is good to have a quiet meditation and/or a spiritual or classical music meditation for about 4 to 20 minutes each day, preferably two or three times a day. We can sit in a chair, preferably with arms, or sit in one of the four crossed-legged postures that are explained above. The ideal is to sit in a good posture, still the intellectual mind and the body, and just relax -- let go and the energy flow. Let the Higher Mind come through, the creative, inspirational, or intuitive mind.

       It is important to understand that as long as we have our eyes open, we tend to be in our rational, thinking, or intellectual mind. When we close our eyes and relax, we tend to be in our Higher Mind, the Mind of God or the Mind of Christ -- that intuitive, creative, or inspirational mind. This mind is also the Selective and Discriminative Intelligence.

       During meditation, the ideal is to go into a state of "listening grace." During this state, we may hear the "Inner Voice" or receive wonderful inspiration. We may feel the Presence of God within us. We may also see beautiful visions or pictures. We may hear beautiful music -- the music of the spheres. We may even smell beautiful fragrances -- heavenly fragrances.

       It is generally good to meditate about 4 to 20 minutes each day, even two or three times a day. We may visualize ourselves in white light, and our heart as a golden sphere or pink sphere. Or we may visualize a white tube of light around us, about 18 feet in diameter, with violet light or violet fire in the center.

It is also good for us to be aware of the breathing and to do some breathing exercises.

       We can repeat affirmations, meditate or contemplate on any thing we wish, visualize beautiful scenes or pictures, or listen to the Inner Voice.

       Listening to the heartbeat or being aware of the heartbeat may be a beneficial practice during meditation and may strengthen the heart and improve the energy flow in the body.

       To listen to the heartbeat, we may lie down or sit up and place the tips of the fingers of one hand or both hands over the heart. We may gradually become aware of the heartbeat, and enjoy being aware of the heartbeat. We may also place our fingertips on our pulse near the wrist.

       If we like, we may do an affirmation, such as, "I AM all Light, I AM all Love," to the beat of the heart.

       See the link, which follows, for more teaching on meditation. 
More on Meditation


Awareness of the Heartbeat

       Practicing awareness of the heartbeat can be useful in strengthening the heart and helping the body to relax and helping to improve our energy level. It may be best to start practicing while lying down and placing the hands over the heart.


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Part 2. Conscious Breathing 
or Breathing With Awareness 

and Four-Part Breathing Exercises


Introduction

 

       Breathing exercises, or tai chi breathing, can help us to have more energy, better health, look and feel better, and be more relaxed. Breathing exercises may also help us to have a better control of our emotions, and have more joy and happiness.

       Chi is vital energy or life energy. It is the energy of God or the Holy Spirit. It is the energy of light, love and life. It is also called prana in yoga.

        It is also the scientific art of mastering the breath. It is especially important for those who have little energy and who want to improve their energy level.

Affirmations we way use to help us breathe better: 
I am able to breathe perfectly and normally.
I AM the perfectly controlled breath of my body.
I AM the pure atmosphere of every breath I breathe. 
I AM able to learn and to do these breathing exercises.

       These breathing exercises may be done sitting down, lying down, standing in one place. It may be helpful to place one or both hands on the stomach or abdomen, while doing the exercise, especially if we are lying down. Or we may place one hand on the belly and one hand on the solar plexus or heart area.

    Breathing exercises can increase our energy, help us to look and feel better, help improve our health, and help us to maintain our harmony.

      During the day it is good to take "breathing breaks". This can be done at home or at the office, or at work almost anywhere. This simple practice of "breathing breaks" can be a major improvement in our lives.

       These breathing exercises, at least parts of them, are relatively easy, enjoyable, energizing, and effective; and almost anyone can do them.

       Before starting these breathing exercises, it may be good to just relax and be aware of our breathing or to have 1 to 4 minutes, or more. of relaxation-meditation.

       More and more breathing exercises can become a "spiritual practice", in which we can experience the Holy Spirit -- the Holy Breath -- where we can experience God's light, life and love -- where we can experience the "electronic energy" or divine energy of God.

       For me, William Star, these breathing exercises are a gift of The Holy Spirit -- The Holy Breath or The Holy Comforter.

       There are many breathing exercises below, and we may pick and choose the ones we want or would like to do. If we want to make the best progress, it is generally best that we do the breathing exercises four or more times a week.


Conscious Breathing, 
Breathing with Awareness,
or Observing our Breath


       Breathing with awareness or observing our breathing helps to slow down the breathing, deepen the breathing, and helps to heal and rejuvenate the body.

       One or both hands may be placed on the belly, or one hand on the belly and one hand on the chest or over the heart. As we gradually breathe in, the belly should expand, and as we gradually breathe out, the belly should contract. This is proper, good, normal breathing. If we do not breathe like this, we can gradually retrain the breathing. Many people do not breathe "normally", and therefore need "retraining" of the breathing to breathe normally, or to have more effective and natural breathing.

       Breathing with awareness may be done sitting down, lying down, or standing up; putting one or both hands on the belly; or one hand on the belly and one hand on the chest or over the heart.

       Breathing with awareness is a most important first step for energizing the body, slowing down the breathing, and helping us to relax. Breathing with awareness or conscious breathing can help us to breathe deeper and fill the lungs more completely. Conscious breathing may help to give us a greater mastery in all areas and help us to have a greater harmony.

       Breathing with awareness may help us to have more energy or fire of the Holy Spirit. It is an important practice, and can be done as often as we like or want.

Practice: A good general rule is to sit or lie down in a good relaxed posture, with the back relatively straight and comfortable. Let our intellectual mind relax and be conscious of our breathing, or breathe with awareness, as long as we want. We can practice this at least twice a day in the beginning, once in the morning and once in the evening, and then gradually include additional times when we practice during the day, such as, at times when we take a break. During our practice, we can be aware of the movements of our belly, we can be aware of the air flowing in and out through your nose, etc. 

       What would we do without our breath? Ignored by most of us, it is essential to our life, and paying attention to how we breathe can upgrade our quality of living. Have you noticed when you step outdoors on a brisk, winter day that your lungs are eager to draw in the oxygen of fresh, invigorating air? Your breaths are deep and long. You fill your lungs to capacity. You are replenished and re-vitalized. Assuredly, deep breathing calms the body and harmonizes the thoughts. Shallow breathing on the other hand––an effect of a busy life, negative emotional states, spending more time indoors and exercising less––reduces our vitality because we are not taking in enough oxygen and not eliminating enough carbon dioxide.


Note: The three paragraphs below were copied from the Hearts Center website forum. 

Breathing, for most people, is an involuntary function of the body. For you, however, it can be a conscious act. You can become skillful at consciously controlling your inhalation and exhalation, coordinating them with the movements of a yoga posture. Learn to breathe more efficiently and you will feel more relaxed and have less pain. You can even reduce the workload on your heart, thus lowering blood pressure.

Philosophically, consider the rhythmic inhale and exhale as opportunities to let go of the “old and stale” in your life (that which no longer benefits or serves you) and to draw in the “new and fresh” (that which re-energizes and nurtures your spirit).

So what is the golden key to your health? Your breath. It has always been there, right under your nose.

Note: Relaxation may be a breath away. 

"Listening" to the Breath


       We can "listen" to our breath by placing our palms over our ears, and place the fingers behind the neck or head. We can sit at a table, rest our elbows on the table, and place our palms over our ears. Or we can lie down with the palms over the ears, and with the fingers behind the neck or head, and the elbows up in the air. Or we can use earplugs to shut out some of the sound. Then we can relax. listen to our breath, and become more aware of our breathing. This practice can help us to deepen our breathing, and help us to breathe better.

       "Listening" to our breath can further enhance the awareness of our breath.

       May be done sitting down; preferably, with the elbows resting on a table; or lying down, which generally works best.

***************************

A Four-Part Foundational Breathing Exercise


The Complete Breath --

The Four-Part Complete Breath

May be done sitting down, lying down, or standing up. 

In the beginning, doing one or two parts of these breathing exercises may be plenty for our bodies. 

We can practice "Part 1" a number of times, and then go on to part 2, and so on. 

Or we can take a "step-ladder approach", and do each part one time -- two, three, or four parts -- whatever works best for each of us. 

The more we practice these breathing exercises, the more comfortable and confident we will feel. They will generally become easier and more enjoyable and more effective. 

Part 1 or Level 1. Belly Breathing, or
Deep, Diaphragmatic Breathing, or 
One-Part Breathing,

       Gradually breathe in, expanding the belly, and then gradually breathe out, contracting the belly. 

Note: Belly breathing or deep diaphragmatic breathing is simple, good breathing and should be natural to all. In belly breathing we gradually breathe in and expand the belly and the air flows in through the nose, and then we gradually breathe out and contract the belly, and the air gradually flows out through the nose or the mouth. The air can flow out through the nose, or we can "purse" the lips like we were going to do a soft whistle, and blow the air out through the mouth. Blowing the air out through the mouth can help extend the breath and help cleanse the lungs.


Part 2 or Level 2. Belly and Chest Breathing, or Two-Part Breathing

Gradually breathe in and expand the belly and chest, and then gradually breathe out, contracting the chest and the belly.


Part 3 or Level 3. Belly, Chest, and Upper Chest Breathing, 
or Three-Part Breathing

Gradually breathe in, expanding the belly and chest, and lifting the shoulders a little, and then gradually breathe out, lowering the shoulders, contracting the chest and belly.


Part 4 or Level 4. Belly, Chest, Upper Chest Breathing, with the Head Tilted Back, or
Four-Part Breathing

Gradually breathe in, expanding the belly and chest, lifting the shoulders a little, and tilting the head back. Then gradually breathe out, tilting the head forward, lowering the shoulders, contracting the chest and belly.

Note: Doing one or two of the parts above may be plenty in the beginning. Do only what is reasonable for the body.

Note: Each of the four parts of this breathing exercise may be repeated as desired. We may gradually strive for 4 or more repetitions. 

Generally speaking, we breathe in through the nose and either, out through the nose or out through the mouth. If we breathe out through the mouth, we generally purse the lips and blow out with a gentle soft whistle. Blowing out through the mouth acts as a gentle cleansing breath. 

During the day it is good to take "breathing breaks" or times for "pranayam". This can be done at home or at the office, or at work, or almost anywhere. This simple practice of "breathing breaks" can be a major improvement in our lives, and a major help to have energy at the end of the day. 

**********************************

Standing, Two-Hand, Double-Good, Four-Part Breathing Exercises 


May be done standing, and to some extent, sitting, or lying down. 

       Each of the following breathing exercises is "double good" because they are both a good breathing exercise and a good physical exercise, and we get the benefits of both a breathing exercise and a physical exercise. All of these breathing exercises have four parts. These breathing exercises are generally done standing, but to a great extent, they may also be done sitting down or lying down. It may be good to start with one or two parts of the breathing exercise, and then go on from there.

       It is important to understand that there are five of these "double good" exercises given here. It may be more than enough to just start with one or two of the exercises. We may pick and choose the ones that we like, or that we understand how to do.

       Generally speaking, we breathe in through the nose and either, out through the nose or out through the mouth. If we breathe out through the mouth, we generally purse the lips and blow out with a gentle soft whistle. Blowing out through the mouth acts as a gentle cleansing breath and may help extend the breath.

Important Note: Since there is only a verbal explanation of most of these breathing exercises, you may or may not understand how to do them. If you do not understand how to do them, you may take your best guess, or just skip over the ones you don't understand. Maybe, if and when you come back to them, you may understand them. 

       One day I hope to have still pictures with "arrow movements", which will help somewhat. Moreover, I hope to have videos of these "two-hand, double-good, four-part breathing exercises as soon as I can on this website, and/or links to them on "You Tube".

Guideline: Four or more repetitions in one day, for four or more times a week. 

       We may pick the ones we like, or like best, or that work best for us.


In the beginning, doing one or two parts of these breathing exercises may be plenty for our bodies. 

We can practice "Part 1" one to four times, or more, and then go on to part 2, and so on. 

Or we can take a "step-ladder approach", and do Part 1, Part 2, Part 3, and Part 4, each one time. Of course, just doing two or three parts can be plenty. 

The more we practice these breathing exercises, the more comfortable and confident we will feel. They will generally become easier and more enjoyable and more effective. 




Hands Up-Down Breath 
with the palms facing the body in Parts 1 and 2
(Hands moving up, belly moving out, body breathing in;
hands moving down, belly moving in, body breathing out)

       With the Palms of the Hands Facing the Body, and With Up-Down Movements of the Hands: 

       Part 1. Gradually raise the hands to the top of the belly while breathing in, and then gradually lower the hands to the sides while breathing out. 
Note: This step may be repeated 1 to 4 times, or more. If we so choose, we may go on to Part 2, Part 3, and Part 4. 

       Part 2. Gradually raise the hands to the chest or heart level while breathing in, and then gradually lower the hands to the sides while breathing out.

       Part 3. Gradually raise the hands to the shoulder level (with palms somewhat down) while breathing in, and then gradually lower the hands to the sides while breathing out.

       Part 4. Gradually raise the hands above the head (with palms facing up) and tilt the head back while breathing in, and then gradually lower the hands to the sides while breathing out.
Repeat as desired.

Note: We may gradually include knee-bends. As the hands are lowered, the knees may bend; and as the hands are raised, the knees may straighten. These "knee bends" can be an important addition to this "double good" breathing exercise. 

Note: A variation of this breathing exercise is to lift the palms up with the inbreath, and then turn the palms down with the outbreath. 


Testimonials for "The Hands Up-Down Breath": 

First email: i started doing the hand and breath exercise and by the time i am done with it my mind is very clear. you look great in all the photos! i love you and God loves you too, cindy

Second email: i am writing to tell you again how much i like the two-hand, double-good breathing... i love it. keeps me in my heart! Cindy

Note: These emails are exactly as Cindy sent them to me, with the "i" not capitalized. 


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Part 3. Stretches and Neck and Back Exercises

Preliminary: Conscious or Creative Stretching

 Do-It-Ourself Stretching, or Creative Stretching, that can also be or become a Creative or Free Form Tai Chi Flow.

       Just move the body or stretch the body in any proper way that it wants to move or stretch. Be creative, and the body will may move and/or stretch better and better if we practice on a regular basis, that is, at least three times a week.

       These "stretches" may gradually become beautiful flowing movements, that can be called a "Free Form Tai Chi", or "Free-Flowing Tai Chi", "Holy Spirit Tai Chi" or the "Cosmic Mother Flow".

Affirmations of the Holy Spirit Flow or the Cosmic Mother Flow: 
       As above, so below, I AM that Holy Spirit Flow (or Cosmic Mother Flow). 
       So below, as above, I AM that Holy Spirit Love (or Cosmic Mother Love). 
       I AM flowing, growing, and glowing in His (Her) Love. 

Note: This "Holy Spirit Flow" or "Cosmic Mother Flow" may be done to beautiful music, especially, to waltz music. I, William Star, find that when I do this "flow" to waltz music, it enhances the flow, and I can flow longer and better.

Another Important Note: In all the exercises or movements in this Tai chi Chi kung, we can be creative and change the movement in any way we like. Or, if you are not sure how to do a movement, just take your best guess, and do anything that you might think is close, or that works or flows for you. 

1. Stretching Exercises -- The Four Basic One-Hand Stretches
In front of the body, then on the sides

1. Extend or stretch one hand to the front of the body about shoulder level, then the other hand

2. Extend or stretch one hand to the side of the body about shoulder level, then the other hand 

3. Extend or stretch one hand to the front of the body up and over the head, then the other hand

4. Extend or stretch one hand to the side of the body up and over the head, then the other hand 


2. Stretching Exercises -- The Four Basic Two-Hand Stretches
In front of the body, then on the sides

1. Extend or stretch two hands to the front of the body about shoulder level.

2. Extend or stretch the hands to the sides of the body about shoulder level.

3. Extend or stretch both hands to the front of the body up and over the head.

4. Extend or stretch the hands to the sides of the body up and over the head. 


3. Neck Exercises --

Four Basic Exercises or Movements 

          These exercises are a do-it-ourself neck adjustment, alignment, and potential correction of any injuries that may have happened in the past. They help to strengthen and develop flexibility in the neck.     

It may be helpful to start off very gently or slowly. Be aware of the best distance to spread the feet. In part 1, the feet may be about shoulder width, whereas in parts 2,3, and 4, the feet may be spread a little wider. It may be good to start with the first three neck exercises, and do them for a while, days or weeks, and then add in the circular exercises. These exercises can be especially helpful in relieving tension and pain in the neck and shoulders, and to some extent in the back. These exercises help to slow down and reverse the aging process. They increase flexibility, and generally improve the functioning of all the organs and systems.        

       1. Forward and backward,

       2. Right-left or sideways,

       3. Turning or twisting, and

Note: It may be best to do just the first three parts for some time, then add in the fourth part. 

       4. Circular in one or both directions




4. Back Exercises --

Four Basic Movements

          These exercises are a do-it-ourself back adjustment, alignment, and potential correction of any injuries that may have happened in the past. They help to strengthen and develop flexibility in the back.    

It may be helpful to start off very gently or slowly. For all of the back exercises, the hands are generally, not necessarily, placed on the hips, palms facing down. We may try different placement of the hands and see what works best for us. We may do the first three parts for a while, days or weeks, and then add in the circular movements. The feet may be spread a little more than shoulder width apart. There are at least four variations of each of these back exercises, that is, there are at least four different ways of doing them.       



       1. Forward and backward,

Variations: hands on the hips, hands not on the hips and hands down to the toes and then up by the side, hands down toward the toes and grabbing hold of the ankles and then come up with the hands along the sides, and hands down to the toes and then come up bringing the hands up and over the head, …

       2. Right-left or sideways, 

       3. Turning or twisting, and

Note: It may be best to do just the first three parts for some time, then add in the fourth part. 

       4. Circular in one or both directions

Note: Instead of back circles, we may start with hip circles, which may be easier to do, then do back circles when we are ready.

Each of the back exercises has at least four variations, so we can do them in various ways. 



Some of the benefits of the neck and back exercises are: increased flexibility, better posture, stronger neck and back, better functioning of the organs in the abdominal area, better elimination, etc. Also, there may be a slowing down and even reversal of the aging process. These exercises may help in the relief of pain or tension in the back and neck.

These neck and back exercises are some of the best exercises for slowing down, and moreover, reversing the aging process.



Optional, Additional Mini-Massages -- Four Basic Mini-Massages

       1. Neck massage, with one or both hands,
       2. Medulla massage at the top of the back of the neck in the crevasse there, with the tips of the fingers of one or both hands,
       3. Ear massage, with appropriate hand to each ear, 
       4. Scalp and head massage. 


***********************************************************************



A Chi Kung Beginning

before Doing the Sets Below

As above, so below, 
I AM that Chi Kung * Flow, 

So below, as above, 
I AM that Chi Kung  Love. 

I AM flowing, growing, glowing, and bestowing in this love. 

*The Yang and the Yin of the Universe.
* "Holy Spirit" or "Cosmic Mother" can be substituted for the words "Chi Kung". 


**************************************************************************



Part 4. Simplified Sets

of Chi Kung or Qi Gong

Exercises or Movements


Also called: The Elixir Energizing Exercises

       These exercises are combined into a number of simplified sets, which makes them relatively easy to learn, do, and remember. The sets may be learned in about 1 to 4 minutes. We can start practicing and get immediate benefit. A set takes about 1 to 4 minutes to do, and usually has four parts. The sets may be done in any order we like, and it is perfectly fine to do just one or two parts of the set, if it has three or four parts. 

Preliminary Sets


Sets 1 and 2

Complimentary Sets 

Standing Relaxation Meditation

Preliminary Set 1: Standing, Relaxation-Meditation with the Feet a Comfortable Distance Apart, About Shoulder Width
With Four Hand Positions

       It is generally good to begin and end all sets with standing relaxation-meditation, with the hands relaxed by the sides and/or the hands at the heart-center (preferably visualizing ourselves standing in the white tube of light around us and the violet transmuting flame within that tube of light).

1st Hand Position: Instead of the hands being relaxed along the sides, they are brought together in front of the heart (the heart-center) with the palms together in the prayer position. 

2nd Hand Position: Then the palms are separated and turned upwards near the heart. 

3rd Hand Position: Then the hands, arms and shoulders are made to form a "circle" in front of the heart, with the fingertips pointing toward each other, and the palms facing toward the heart. 

4th Hand Position: Then the hands are lifted up in victory or praise over the head. 

Complimentary teaching: Come and worship under the Mighty Tree of Life, come and stand under your own vine and fig tree. 

Affirmations that may be used with the Standing-Relaxation Meditation; in particular, when the hands are at the heart:

I AM heart-centered.
I AM centered in my heart.
I AM centered in love and light.
I AM all light, I AM all love. 


Preliminary Set 2: Standing, Relaxation-Meditation with the Heels Together, Toes Apart With Four Hand Positions

       Then we may include the same four hand positions as given in preliminary set 1. 



Sets 3 and 4

Complimentary Sets 

Smiling and Laughing Chi Kung


Preliminary Set 3: Smiling Chi Kung

        One meaning of the word "SMILE," is "Sending MyInfinite Love Everywhere," so we can affirm:

I AM a beautiful smile, and I AM Sending My Infinite Love Everywhere.
I AM a smiling sun of God.
I AM the Great Tao smiling in me now.
I AM the Great Tai Chi smiling in you and me. 


       Our Motto is: "Service with a SMILE." 

       Let us go forth with a smile upon our face, 
       And an aura of holy grace.
       Let us go forth in joy and fun,
       One with the sun.

       True Chi Kung can be a path of joy, happiness, and fun.

       Smile and the world smiles with us.

       Joy is the motor of life. 

       Smiling and being happy are two of the best ways to promote good energy flow, good chi flow, and to promote health, happiness, and higher consciousness.

       We can affirm: I AM smiling, and I AM happy.

       Smiling helps to activate the thymus gland, which promotes good energy flow in the body. Smiling and being happy are two of the most important things we can do, and are important principles in Tai chi. The goal is to have a "happy heart" with good energy flow. A happy heart is achieved by right living and being a helpful heart.

       We can affirm: I am happy heart.

       Also, it is good to affirm: I AM well, I AM happy, I AM whole.

       Another good affirmation is: I am a happy person.


       Another good affirmation is: I AM a big and beautiful smile.


       Chi Kung can be a path of joy, happiness, and fun.

       Smile and the world smiles with us; laugh and the world laughs with us.


Preliminary Set 4: Laughing Chi Kung

       Laugh and the world laughs with us.

       Laughter is the best medicine. 

Then we may laugh with "the four good humor sounds" 4 or more times, generally in "alphabetical order", however we may do them in any order with like: 

Ha, Ha, Ha, (short "a")
He, He, He, (long "e")
Ho, Ho, Ho, (long "o"
Hu, Hu, Hu. (long "u")

Then we may say:

Ha, Ha, Ha, Hallelujah
He, He, He, Hellelujah
Ho, Ho, Ho, Hollelujah
Hu, Hu, Hu, Hullelujah


Preliminary Sets 5, 6, 7, and 8

Complimentary Sets 

The Chakra Sets or the Energy Center Sets

The Seven Energy Centers or the Seven Chakras or Chi Centers


Expanding the Light of the Seven Energy Centers or Chakras


Learning the Names, Colors, Qualities, and Visualizations

of the Seven Energy Centers, 
The Seven Chakras or Chi Centers.

Note: The energy centers are also called chakras, energy centers, or chi centers. 
There is chi in the chakras. Chi is vital energy or divine light, love, and life energy. 

This set of exercises helps us increase the flow of light or chi in the chakras or energy centers. 

       It is important to understand that there are different teachings or theories regarding the colors and qualities of the chakras, but what I will share here, is from the teachings of the ascended masters as taught by the Summit Lighthouse, and, I believe correct and accurate. 

       Most people believe that the colors of the chakras as red, orange, yellow, blue, indigo, and violet; from the base of the spine to the crown. These are the correct colors of the "physical" spectrum, but not the correct colors of the chakras as taught by the ascended masters. The colors in the chart above are the correct colors when the chakras are pure.

Some of the benefits of this set are: To radiate or emanate greater light from our energy centers or chakras. Helps improve the health of every organ, and our overall health. 

Associated teaching: I AM the light of the world. Be ye the light of the world.
The Bible also talks about God as the "Father of Lights": Every good gift and every perfect gift is from above, and cometh down from the Father of lights,... 
The Bible, James 1:17 (KJV)

Note: The light, colors, and qualities in these energy centers or chakras are given to us by our "Father of Lights" and we may choose to acknowledge these and send them out into the world or not. 

If we want to be the light of the world it is most important that we know and use the correct colors and qualities of the chakras. 



Preliminary Set 5:

Learning the Names of the Seven Main Energy Centers or Chakras. 

       Beginning: Standing relaxation-meditation with the hands at the side for about a minute. Then bring the hands to the heart center, palms together.
       Keeping the palms together, place the hands at each of the chakras, and think of the name, or preferably say the name out loud, so, as to learn the names of the chakras. Repeat as desired. 

              Crown,
              Third Eye or Forehead,
              Throat,
              Heart,
              Solar Plexus,
              Seat of the Soul or Navel,and
              Base of the spine. 


Preliminary Set 6:

Learning the Colors of the Chakras, 
beginning with the crown, and then on down.

       Beginning: Standing relaxation-meditation with the hands at the side for about a minute. Then bring the hands to the heart center, palms together.
       Bring the palms together at the level of each of the seven energy centers from the crown chakra to the base of the spine chakra, and think of the color, or try to visualize the color, or chant to the light of the chakras -- golden light, green light, blue light, etc. 

              Gold or Yellow
              Green,
              Blue,
              Pink,
              Purple (and gold),
              Violet, and
              White. 


Preliminary Set 7:

Learning the Visualizations

for the Chakras, 


beginning with the crown, and then on down:

              Crown as a sphere, round light bulb, or mini-sun,
              Third eye or forehead as a sphere, round light bulb, or mini-sun,
              Throat as a sphere, round light bulb, or mini-sun,
              Heart as a sphere, round light bulb, or mini-sun,
              Solar Plexus as a sphere, round light bulb, or mini-sun,
              Seat of the Soul, or Navel, as a sphere, round light bulb, or mini-sun, and
              Base of the spine as a sphere, round light bulb, or mini-sun. 

              The chakras may also be visualized as a disks, wheels, lotuses, etc. 



Preliminary Set 8:

Learning the Qualities of the Chakras, 
beginning with the crown and then on down:

              wisdom and understanding,
              truth and healing,
              power and will,
              love and adoration,
              peace and service,
              forgiveness and mercy, and
              purity and wholeness.

Chakra Light Flow With the Palms Together:

         Bring the palms together at the level of each of the seven energy centers from the crown chakra to the base of the spine chakra. Then raise the hands to above the crown, and gradually breathe in, then lower the hands to the base of the spine, and gradually breathe out. 
     Guideline: Repeat the breathing exercise four times or as desired. Then relax the hands by the sides.

Note: At least four different hand positions may be used at each of the chakras:
       1. with the palms together, 
     2. with the palms spread apart on each side of the chakra,
       3. with the palms up and fingers pointing out from each chakra, and 
       4. with the hands in a "circle" in front of the chakra. 

       Receiving More Light into the Chakras and Filling the Aura with Light or Chi:
       Place the hands in one of the four positions, at the level of each of the seven chakras, from the crown to the base and try to receive more light into the chakras and fill the aura with light. More and more we can fill our auras with greater and greater light, fill a room, a city, state, nation, and the world. Be ye the light of the world. 

       Ending: Standing Relaxation-Meditation with the hands along the side.


Affirmations: 
I AM opening the door more of the seven energy centers or chakras.
Note: There is "chi" in the chakras.

I AM the light of the world.



************************************
Regular Sets

       The following simplified, regular sets of Chi Kung exercises are some of the best forms of spiritual-physical exercises. We may do them with joy in our hearts as something really good for ourselves. We may do them in the morning, evening, on weekends, on our breaks or in extra minutes on our lunch hours. We may do them indoors or outdoors. We do them in "our work clothes" or "street clothes", or in more comfortable clothes. We may start with just one or two sets, or any part of any set. Then we may gradually do more sets as we are comfortable or able.

       These exercises can help build in us a greater confidence and self esteem.

       On the average, the time it takes to do about 4 repetitions of a set is about 1 to 4 minutes.

       Furthermore, many of these sets are "breathing exercises", or at least may help us to breathe deeper and better. These sets are generally "double-good"; that is, they are both a good physical exercise and a good breathing exercise.
       These exercises will generally give us energy, that is we will have more energy when finished or we will feel energized, because in many of the exercises the breath is coordinated with the movement. This "coordination" is a masterkey to why these exercises work so well, and generally give us energy.


       These exercises or movements were partially inspired by the Tai Chi Chih® by Justin Stone, but are generally better, far more complete, and have better names.

       Remember: Practice Makes Perfect. Practice Brings Progress.

       The ideal is to gradually coordinate the movement with the breath -- to have unity between the breathing and the movement, or to synchronize the breathing and the movement. Exercises are the most effective and energizing when the breath is coordinated with the movement.

       Learn a set in about 1 to 4 minutes, start practicing, and get immediate benefit.

Note: The first four sets below may be called the "four foundational sets". It may be good to really learn these four sets first, and then go on, but we may do whatever we like. 
       You may choose any part of any set, and just do that. You surely may pick and choose any sets that you like and just practice them. 
       Generally speaking, Sets 1 and 2 are complimentary, Sets 3 and 4 are complimentary, Sets 5 and 6 are complimentary; etc., so it is generally best to do these sets in pairs.

Important Note: It is important to understand that we do not have to follow all these parts, steps or stages as given. We can be creative. We can do them in any order. We can make up our own parts, steps or stages. Tai chi is about flow, what flows, what works for us. Much of this Tai chi was developed by "trial and error", and moreover, "trial and success". What you see here is "what works" or the "trial and success" for me, William Star. I am continually learning and being given more and more inspiration or divine revelation regarding this Chi kung or Qi Gong. 

Again, we may do any of the sets we choose, in any order we choose, or any parts of the sets we choose, and we do not have to do all of the parts, although that is how we would generally get the most benefit. We may do whatever number of repetitions works for our body, although the general guideline is to begin with 1 to 4, then gradually work up to 4 or more.



Regular Sets


Sets 1 and 2

Complimentary Sets 

The Heart-Centered Bows

Set 1. The Basic Bow,

With Straight Arm Movements

(a Gracious Greeting, or Sacred Salutation)


       Beginning: Standing relaxation-meditation with the hands relaxed along the sides. 

       1. Gradually lift the hands to the heart center, bringing the palms together, while breathing in. 

       2. Keeping the hands at the heart center, we gradually bow down, generally breathing out as we bow down. 

       3. Gradually come up, keeping the hands together, and breathing in as we come up. 

       4. Gradually lower the hands to the sides, while breathing out. 


Approximate time needed to do this set: about 1 minute, or less. Four repetitions would take about 2 to 4 minutes.

Guideline for repetitions: 1 to 4, then 4 or more, or whatever we like.

Ending: Standing relaxation-meditation with the hands along the sides.

Guidelines for practice each week: 1 to 4 days a week, then 4 or more days a week.

Some of the benefits of this set are:
stronger and more flexible back, better posture, better functioning of our organs, especially in the belly area. 

Complimentary Teachings: 
I bow to the Presence of Light within you. 
I bow to the Presence of Love within you.

I bow to the Great Tao in thou. 
I bow to the Great Tai chi in you and me.

Note: The Great Tao is the One Source of all Life, the Lord God Almighty. 
The Great Tai chi is the Two in One, Our Father-Mother God, Alpha and Omega, the Yang and the Yin. 

O God, You are so magnificent!
I AM, I AM, I AM adoring thee. 

Our first service is to give love and adoration to the Individualized Presence of God within ourselves and others. 

       To see pictures or charts of this beautiful Presence of God or Love, that we all are, please click on one or more of the links below:

The Chart of Your Divine Self -- the Mighty 'I AM' Presence

Another beautiful chart of the 'I AM' Presence on the website, www.mariusfineart.com


Set 2: The More Beautiful Bow 

with Vertical, Outer,

Side-to-Side, Hand and Arm Circles

(a Gracious Greeting, or Sacred Salutation)


      Beginning: Standing relaxation-meditation with the hands relaxed along the sides, then bring the hands, palms together at the heart. 


      With the hands palms together at the heart,

      1. gradually lift the hands up and over the head while breathing in,

      2. then move or spread them outward and down, while breathing out and bowing down, with the hands toward or near the floor, and

       3. then gradually bring them up and back to the heart while breathing in. 



Approximate time needed to do this set:
about 1 minute. 

Guideline for repetitions: 1 to 4 to start, then 4 or more as we like. 

Ending: Standing Relaxation-Meditation with the hands along the sides.

Guidelines for practice each week: 1 to 4 days a week to start, then 4 or more days a week as we like.

Some of the benefits of this set are:
stronger and more flexible back, better posture, better functioning of our organs, especially in the belly area. 

Complimentary Teachings: 
Same as Set 1.

----------------------------------------------
An affirmation that may be used after each two complimentary sets is:


I AM a being of violet fire,
I AM the purity God desires.(4X)(4 times)

 
Of course, the affirmation can be repeated more times if we like. 

------------------------------------------------

Sets 3 and 4

Complimentary Sets

Heart Flow or Heart Streaming


Set 3: Opening the Door More of the Heart 
To Emanate or Radiate More Light and Love to the World

       Beginning: Standing relaxation-meditation with the hands relaxed along the sides. Then bring the hands to the heart center, palms together.

       1. Open the palms so that they face out or forward, and the backs of the hands are near the shoulders. Then bring the palms together again. 

       2. Open the palms and stretch the hands and arms straight out to the side with the palms outward. Bring the hands back to the heart with the palms together.

       3. Open the palms and move the hands up and around in a vertical, outer, side-to-side circle, and bring the hands back to the heart, palms together. 

       4. Open the palms and move the hands in an outer, horizontal circle bringing the hands back to the heart, palms together. 

Guideline for repetitions: 1 to 4 for each part, then 4 or more for each part, or whatever we like.

Ending: Standing relaxation-meditation with the hands along the sides.

Guidelines for practice each week: 1 to 4 days a week, then 4 or more days a week.

Some of the benefits are:
Strengthening of the arms and chest. 
Increase in the love and light of the heart center or chakra. 
The ability to feel more love and light, and emanate more love and light. 
Learning to do as Jesus said: Be ye the light of the world.

Complimentary teaching and affirmations that may be used:
I AM opening the door more of my heart. 
I AM emanating, radiating light and love to the world.
I AM a beautiful smile,
and I AM sending minfinite love everywhere. 

Note: The letters in the word "smile" can mean sendingminfinite love everywhere.


Set 4: Turning in Circles of Light and Love 

Turning or Circling Around in Light and Love 

Emanating or Radiating Light and Love to the World With One to Four Hand Positions

       Beginning: Standing relaxation-meditation with the hands along the sides. Then bring the hands to the heart center, palms together.

       1. Place the left palm over the heart, and turn the right palm outward, with the back of the right hand next to the right shoulder. Then turn in one or more circles; emanating, radiating light and love. Note: This light and love is a type of chi or energy.

       2. Turn both palms facing outward, with the backs of the hands next to the shoulders. Then turn in one or more circles; emanating, radiating light and love. 

       3. Place the left palm over the heart, and keep the right palm turned outward and extend the right arm, then turn in one or more circles; emanating, radiating light and love.

       4. Extend both hands and arms out to the sides. Then turn in one or more circles; emanating, radiating light and love. We may continue whirling and twirling and become "whirling dervishes".

Guideline for repetitions: 1 to 4 for each part, then 4 or more for each part, or whatever we like.

Ending: Standing relaxation-meditation with the hands along the sides.

Guidelines for practice each week: 1 to 4 days a week, then 4 or more days a week.

Some of the benefits may be: 
Increase in the light and love of the heart.
The ability to feel more light and love, and emanate more light and love. 
Learning to do as Jesus said: Be ye the light of the world. 
Strengthening of the arms and chest. 
Development of a greater balance.

Complimentary teachings:
Jesus said: I AM the light of the world. Be ye the light of the world.
One goal is to emanate or radiate light and love as we do these circles. 

Love is the First Principle of Life and May be Generated to Any Degree

       God is Love and Love's True Activity comes through the heart. To focus our attention to project Love forth, for any given purpose, is the supreme privilege of who we are, for we can generate Love to a boundless degree. Love is a power, a principle, an Intelligence and a Light, than can be fanned into a boundless flame or fire . We are able to create and generate this Presence of Love. It can be an Invincible, Exhaustless, Peace-commanding Presence, and we may direct it wherever we want.

       Love can be commanded. Love is the First Principle of Life and can be generated to any degree or without any limit whatsoever for our infinite use . This is our majestic privilege in the conscious use and direction of Love.

       By "generate" it is meant the opening of the heart through purity, wholeness, and adoration. The heart of our being is an exhaustless Fountain of Love, and we can generate Love through conscious devotion.

       We may contemplate the Infinite Power of Love, and become exhaustless Fountains of Love in its outpouring . Its conscious direction may be infinite in our use.

       True Chi Kung is all about love -- becoming the love and light of the world. 


Affirmations that may be used: 

I AM the light of the world.

I AM the love of the world.

I AM emanating, radiating light and love to the world. 

 
I AM turning in circles of light and love.
I AM whirling and twirling in circles of light and love.
I AM emanating and radiating beautiful fragrances and aromas of light and love.

I AM the Light of the Heart...

I AM thy holy love, I AM thy secret love star. 

********************************

Note: We may do these sets in "complimentary pairs", such as 1 and 2, 3 and 4, 5 and 6, etc. Or we may pick and choose which sets we want to do and in what order. Also, doing one or two parts of these sets can be plenty in the beginning. 

*******************************

       How often would it be good to practice. First of all, it is a good reminder that practice makes perfect. Practice brings progress.

       So the question is: How much perfection do we want, or how much progress do we want? Any practice we do will bring some progress. Just doing the breathing exercises "regularly" could bring a significant progress or help.

       What I have found is that if we do a "regular" practice 4 or more times a week, this can bring a significant improvement in our health, and a significant slowing down of the aging process; or even a reversal of the aging process, where our bodies become stronger, healthier, more flexible, and we have more energy.

       Also, do 4 or more repetitions of each set can really make the difference. 

********************************

An affirmation that may be used after each two complimentary sets is:
I AM a being of violet fire,
I AM the purity God desires. (4 or more times) 

*********************************

Sets 5 and 6

Complimentary Sets

Healing Light / Healing Love


Set 5: Healing Light / Healing Love 

With Up-Down Movements of the Hands 

For Healing and Recharging the Body 

       Beginning: Standing relaxation-meditation with the hands relaxed at the sides for about a minute. Then bring the hands to the heart center, palms together.

       1. In the front of the body: Bring the hands over the head with the palms facing toward the body and the hands apart, with the tips of the fingers facing each other, and gradually breathing in. Then move the hands down in front of the body towards the feet, gradually breathing out. Then move the hands back up again over the head, gradually breathing in. Repeat as desired. 

Note: Just doing Part 1, may be plenty in the beginning, although we may do a similar movements for parts 2, 3 and 4. 

       2. Behind, or in the back of the body. The hands are moved over the shoulders and down the back a little ways. Then the hands are moved around the sides with the palms facing the back. Then hands are moved down the back and the legs with a knee bend. Then come up and the movement may be repeated. 

       3. On the right side of the body with the palms facing the body, and bending and straightening the knees, to move the hands up and down.

       4. On the left side of the body with the palms facing the body, and bending and straightening the knees, to move the hands up and down.

Guideline for repetitions: 1 to 4 for each part, then 4 or more for each part, or whatever we like.

Ending: Standing relaxation-meditation with the hands along the sides.

Guidelines for practice each week: 1 to 4 days a week, then 4 or more days a week.

Affirmation: I AM healing light, healing love flowing through my hands to heal now. 
I AM the healing hands of Christ. 
I AM charging my body with light, life, and love. 
I AM healing and charging my atoms, cells, and electrons. 
I AM radiating and emanating light into my atoms, cells, and electrons. 
I AM the perfect functioning of all my cells, tissues, organs and systems. 

Note: The benefits and complimentary teaching, and affirmations are basically the same for Sets 5 and 6. 



Set 6. Healing Light / Healing Love

With Hand Circles

For Healing and Recharging the Body 

At the Belly, the Chest or Heart, the Face, and over the Crown or the Top of the Head

       Beginning: Standing relaxation-meditation with the hands at the sides. 

Do circles using the palm of one hand facing the body in a vertical, clockwise direction, imagining that the clock is on the belly, facing out or front. 

       1. at the belly, 

       2. at the heart or chest area,

       3. in front of the face,

       4. over the crown or top of the head.

Guideline for repetitions: 1 to 4 for each part, then 4 or more for each part, or whatever we like.

Ending: Standing relaxation-meditation with the hands along the sides.

Guidelines for practice each week: 1 to 4 days a week, then 4 or more days a week.

Benefits: a healing and charging of the internal organs, an increase in health. 

Complimentary Teaching:

Physician, heal thyself. 


Saint Germain's Teaching on Beauty and His Beauty Mantra or Affirmation:

       "The substance of your body..."(More teaching to follow.)

Healing Affirmations that may be used: 

I AM healing light, healing love flowing through my hand now. 
I AM the healing hand of Christ. 
I AM the healing hand, the holy hands of the Holy Spirit. 
I AM the humble heart, head, and hands of the Holy Spirit.
I AM charging my body with healing light, healing love.
I AM charging my body with light, life, and love. 
I AM healing and charging my atoms, cells, and internal organs. 
I AM radiating and emanating light into my atoms, cells, and internal organs. 
I AM the perfect functioning of all my cells, tissues, organs and systems. 

Energy affirmations that may be used: 

I AM the mighty electronic energy flowing through, filling and renewing every cell of my mind and body right now. 

I AM the Mighty Presence of this alert, radiant energy; surging through my mind and body, dismissing everything unlike itself. I take my stand in this alert radiant energy and joy for all time. 
"I AM Discourses", Vol. 3, Saint Germain

The following is a "Beauty Affirmation, Teaching, or Mantra" that may be used with Sets 5 and 6, or may be used anytime. 

       "Through the Intelligence and Beauty which 'I AM,' I command you to take on Perfect Beauty of form, for 'I AM' that Beauty in every cell of which you are composed. You shall respond to my command and become radiantly beautiful in every way, in thought, word, feeling, and form. 'I AM' the Fire and Beauty of your eyes, and I carry forth this Radiant Energy into everything into which I look." Thus you can cause to come into appearance the Perfection which will give you all the encouragement you want, to know that " 'I AM' always the Governing Presence." 

"I AM Discourses", Volume 3, Saint Germain, Discourse 20, pages 232, 233, Saint Germain Press, Chicago Illinois


Note: The inspiration for Sets 5 and 6 was from teachings given in the book, 
The I Am Discourses, by Saint Germain through Godfre Ray King.
The first three 'I AM' Books -- Unveiled Mysteries, The Magic Presence, and The I AM Discourses are excellent to read or reread. 

The 'I AM' Activity Website to learn more about the I AM Books

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       It is important to understand that these sets of exercises are some of the most important exercises that we can do. Moreover, the breathing is usually coordinated with the movement; that is, the sets are generally breathing exercises too, so the exercises become more beneficial or effective. Then, if we practice the complimentary spiritual teachings and affirmations, then we have one of the greatest forms of spiritual-physical exercises that we can do. 

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An affirmation that may be used after each two complimentary sets is:
I AM a being of violet fire,
I AM the purity God desires.(4X)(4 times) 
Of course, the affirmation can be repeated more times if we like. 

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Sets 7 and 8

Complimentary Sets

Vertical Hand and Arm Circles


Set 7: Vertical, Front-to-Back, Hand and Arm Circles

       Beginning: Standing relaxation-meditation with the hands at the sides. 

       1. Vertical, front to back hand circles, with one hand.

       2. Vertical, front to back hand circles, with the other hand.

       3. Vertical, front to back hand circles, with the palms facing each other, moving the hands in alternating circles,.

       4. Vertical, front to back hand circles, with alternating circles, centered at or pivoted at the shoulders, and the breath may be coordinated with the hand movements.

       Ending: Standing relaxation-meditation with the hands along the sides.

Complimentary teaching: 
       In Part 4 we may create the vertical, front-to-back solar ring, electronic fire ring, or ring of fire around us. This solar ring is a forcefield of energy or chi. 
Saint Germain's teaching will be given as time permits.


Set 8: Vertical, Side-to-Side, Hand and Arm Circles

       Beginning: Standing relaxation-meditation with the hands at the sides. 

       1. Vertical, side to side, hand and arm circles with one hand.


       2. Vertical, side to side, hand and arm circles with the other hand.


       3. One-hand, vertical, round-the-clock circles from the shoulders. With one hand at a time. In one or both directions.

      4. Two-hands, coordinated, vertical, round-the-clock circles from the shoulders. In one or both directions. The circles are done somewhat in front of the body, and the hands somewhat "crossing" each other, generally in a relatively slow graceful pace. The breath may be coordinated with the movement. The circles may be done in one or both directions. Then, if desired, we may add in knee bends coordinated with the circles and the breath.

       The circles may also be done at a "rapid fire" pace with "rapid fire" breathing.


       Ending: Standing relaxation-meditation with the hands along the sides.

Complimentary Teaching: 
       In Parts 1, 2, and 3 as we do the vertical circles, we may visualize, establish, and/or create the vertical, side-to-side solar ring, electronic fire ring, or ring or circle of fire around us. We may use "sword fingers" (index and middle finger together with the other fingers folded) to draw this vertical solar ring around us. 

Saint Germain's teaching: Will be given as time permits. 

Affirmations that may be used:

I AM visualizing, drawing, establishing, and creating the vertical, side-to-side solar ring, electronic fire ring, or ring of fire around me now.
I AM magnifying, multiplying, and maximizing it now. 

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Important Note: It is important to understand that we do not have to follow all these parts, steps or stages as given. We can be creative. We can do them in any order. We can make up our own parts, steps or stages. Tai chi is about flow, what flows, what works for us. Much of this Tai chi was developed by "trial and error", and moreover, "trial and success". What you see here is "what works" or the "trial and success" for me, William Star. However, do what works for you. I also believe that I am being given much inspiration or divine revelation regarding this Chi Kung. And you can be given your own inspiration and revelation, so follow your heart. 

*********************************

Sets 9 and 10

Complimentary Sets

Horizontal, Hand and Arm Circles


Set 9: Horizontal, Hand and Arm Circles
          In front of the body.

       Beginning: Standing relaxation-meditation with the hands relaxed at the sides. 

       1. Horizontal coordinated two-hand circles: move both hands in coordinated circles, in front of the body with the circles being at approximately at the navel or belly level with the palms facing down or with the palms facing up. In one direction or both directions. The body may move side-to-side, and the breath may be coordinated with the movement.

       2. Rotating hand circles: move hands in a similar manner to Part 1, and at the same time rotate the hands with one hand above the other hand, with the palms facing down or with the palms facing up. In one direction or both directions.

       3. Horizontal one-hand circles: move one hand in circles, in front of the body with the circles being at approximately at the navel or belly level. In one direction or both directions. The body may move side-to-side, and the breath may be coordinated with the movement. 

       4. Horizontal one-hand circles: move the other hand in circles, in front of the body with the circles being at approximately at the navel or belly level. In one direction or both directions. The body may move side-to-side, and the breath may be coordinated with the movement.


Guideline for repetitions: 1 to 4 for each part, then 4 or more for each part, or whatever we like.

Ending: Standing relaxation-meditation with the hands along the sides.

Guidelines for practice each week: 1 to 4 days a week, then 4 or more days a week.

Complimentary teaching and practice:

As we do these circles -- light, chi, or energy may be flowing out from the palms of our hands to bless the earth, and flowing out from the finger tips to bless the people, the trees, and plants of the earth. 

Another complimentary teaching and practice: We may turn around with one hand over the heart, and one hand extended with index and middle fingers extended, sometimes called "sword fingers" or "fingers of fire", and draw a horizontal solar ring. As we turn in circles, we may visualize, establish, and/or create the horizontal solar ring, electronic fire ring, or ring of fire around us approximately nine feet in diameter, although the diameter may be whatever we want. This solar ring is a forcefield of energy or chi. 

Saint Germain's teaching:

Will be given as time permits. 

Affirmations that may be used:


I AM visualizing, establishing, and creating the horizontal solar ring, electronic fire ring, or ring of fire around me now.
I AM magnifying, multiplying, and maximizing it now. 


Set 10: Horizontal Hand and Arm Circles 
          On the sides of the body.

       Beginning: Standing relaxation-meditation with the hands relaxed at the side. 

       1. Horizontal, one hand circles on one side of the body: with the palm facing down, move one hand in circles on one side of the body, at approximately the thigh level. In one direction or both directions. The body will generally move from side-to-side.

       2. Then use the other hand for the other side of the body, with the circles being approximately at the thigh level. In one direction or both directions. The body will generally move from side-to-side.

       3. Horizontal, alternating hand circles on the sides of the body, alternating one hand, then the other hand, at approximately the thigh level. In one direction or both directions, or inner and/or outer circles.

       4. Horizontal, hand circles one on each side of the body: with the palms facing down, move both hands in coordinated circles, on each side of the body, at approximately the thigh level. In one direction or both directions. The body will generally move from side-to-side.

Guideline for repetitions: 1 to 4 for each part, then 4 or more for each part, or whatever we like.

Ending: Standing relaxation-meditation with the hands along the sides.

Guidelines for practice each week: 1 to 4 days a week, then 4 or more days a week.

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An affirmation that may be used after each two complimentary sets is:


I AM a being of violet fire,
I AM the purity God desires. (4 or more times) 

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As far as regular practice sessions a week, the general guideline is to begin with 1 to 4, then gradually work up to 4 or more, that is, practice 4 or more days a week. 

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Sets 11 and 12

Complimentary Sets

Hand Exercises or Movements, and 
Similar Arm Exercises or Movements


Set 11: Hand Exercises or Movements 
Four Basic Movements of the Hands

       Beginning: Standing relaxation-meditation with the hands relaxed at the sides. Then extend the hands and arms out to the sides at shoulder level with the palms down.

       1. Move the hands up and down.

       2. Move the hands toward the front and then toward the back, forward and backward.

       3. Move the hands in a turning or twisting movement.

       4. Move the hands in a circular movement in one or both directions.

       Repetitions: 1 to 4, then 4 or more

       Ending: Standing relaxation-meditation with the hands along the side.


Set 12: Arm Exercises or Movements 
Four Basic Movements 


       Beginning: Standing relaxation-meditation with the hands relaxed at the sides. 

       1. Move the arms up and over the head and down by the sides. 

       2. Move the arms toward the front and then toward the back.

       3. Move the arms in a turning or twisting movement.

       4. Move the arms in a circular movement in one or both directions. 

       Note: The breath may be coordinated with the movements. Also, knee bends be coordinated with the movements, at least, in Part 4. 

       Guideline for repetitions: 1 to 4 for each part, then 4 or more for each part

       Ending: Standing relaxation-meditation with the hands along the sides.

*********************************

Sets 13 and 14

Complimentary Sets

Shoulder Exercises or Movements


Set 13: Shoulder Exercises or Movements 
Four Basic Movements

       Beginning: Standing relaxation-meditation with the hands relaxed at the sides. 

       1. Move the shoulders up and down, 

       2. Move the shoulders front and back, 

       3. Move the shoulders in a turning or twisting movement, with the arms bent at the elbows and the hands next to the chest. Then move the hands up toward the sides of the face, and then again down and to the back or behind the back, to get a twisting action of the shoulders. 

       4. Move the shoulders in a circular movement -- shoulder rolls or circles. In one or both directions. May include gentle knee bends coordinated with the shoulder movements.

Note: The breath may be coordinated with the movements.

Guideline for repetitions: 1 to 4 for each part, then 4 or more for each part, or whatever we like.

Ending: Standing relaxation-meditation with the hands along the sides.

Guidelines for practice each week: 1 to 4 days a week, then 4 or more days a week.

Benefits:
       Strengthens the shoulders and the chest. Helps one to have a more beautiful chest, and is especially good for women to strengthen and firm the breasts. 


Set 14: Shoulder Exercises or Movements
With Hand Clapping
 

Four Basic Movements

       Beginning: Standing relaxation-meditation with the hands at the side for about a minute. 

       1. Up-down clapping in front of the body. Move the hands up and over the head, and slightly in front of the head, and clap, and then move the hands down by the knees and clap.
       2. Clap the hands in front and behind the body. 
       3. Clap the hands to the right and to the left. Turn to the right and clap on the right side, and then turn to the left, and clap on the left side. 
       4. Clap the hands in circles in front of the body to the four cardinal points (12, 3, 6, and 9, and/or 12, 9, 6, and 3) on the clock. 

          Or turn in a circle and clap at the four cardinal points as we turn. May be done in one or both directions. 


Guideline for repetitions: 1 to 4 for each part, then 4 or more for each part, or whatever we like.

Ending: Standing relaxation-meditation with the hands along the sides.

Guidelines for practice each week: 1 to 4 days a week, then 4 or more days a week.

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Note: We may do most of the sets in "complimentary pairs", such as Sets 1 and 2, Sets 3 and 4, Sets 5 and 6, etc. Or we may pick and choose which sets we want to do and in what order. Also, doing one or two parts of these sets can be plenty in the beginning. 

**********************************

Sets 15 and 16

Complimentary Sets

Foot and Leg Extensions


Set 15: Foot Extensions

       Beginning: Standing relaxation-meditation with the hands relaxed at the sides. 

       1. Extend one foot to the front, then the other foot, alternating the feet.

       2. Extend one foot to the back, then the other foot, alternating the feet.

       3. Extend the right foot to the right.

       4. Extend the left foot to the left, or alternating right and left feet. 

       Ending: Standing relaxation-meditation with the hands along the sides.


Set 16: Leg Extensions or Leg Kicks 

       Beginning: Standing relaxation-meditation with the hands at the sides.  

       1. Extend one leg to the front, then the other leg, alternating the legs. Or do kicks alternating the legs. 

       2. Extend one leg to the back, then the other leg, alternating the legs. Or do kicks alternating the legs. 

       3. Extend the right leg to the right or kick to the right.

       4. Extend the left leg to the left, or kick to the left.

Note: Parts 3 and 4 may be alternated back and forth. 

       Ending: Standing relaxation-meditation with the hands along the sides.

Note: These two sets were inspired by Yogananda's Energization Exercises


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Sets 17 and 18

Complimentary Sets

Toe-ups and Foot Rocking


Set 17: Toe-Ups with Hand and Arm Extensions

       Beginning: Standing relaxation-meditation with the hands at the sides. 

       Preliminary: Basic toe-ups, and toe-ups with the hands extended out to the sides. 

       1. Gradually do a toe up and lift the hands to the front of the body about shoulder level, and then gradually lower the heels and lower the hands to the sides. 

       2. Gradually do a toe up and lift the hands up in the back of the body, and then gradually lower the heels and lower the hands to the sides. 

       3. Gradually do a toe up and lift the hands to the right side of the body about shoulder level, and then gradually lower the heels and lower the hands to the sides. 

       4. Gradually do a toe up and lift the hands to the left side of the body about shoulder level, and then gradually lower the heels and lower the hands to the sides. 

       Ending: Standing relaxation-meditation with the hands along the sides.

Note: Strive to coordinate the breath with the movements. 

Complimentary Teaching: To be given later.


Set 18: Foot Rocking with Arm Swings

       Beginning: Standing relaxation-meditation with the hands at the sides. 

       Preliminary: Do rocking movements with the feet, with the hands swinging a little. 

       1. Do rocking movements with the feet, with the arms swinging to the front of the body to about the top of the belly or solar plexus level as we go up on our toes, and arms swinging to the back as we rock back on our heels, palms facing each other. 

       2. Do rocking movements with the feet, with the arms swinging to the front of the body to about the heart level as we go up on our toes, and arms swinging to the back as we rock back on our heels, palms facing each other. 

       3. Do rocking movements with the feet, with the arms swinging to the front of the body to about the neck or throat level as we go up on our toes, and arms swinging to the back as we rock back on our heels, palms facing each other. 

       4. Do rocking movements with the feet, with the arms swinging to the front of the body to about the crown of the head, or over the head, as we go up on our toes, and arms swinging to the back as we rock back on our heels, palms facing each other. 

       Ending: Standing relaxation-meditation with the hands relaxed along the sides.

Complimentary Teaching: To be given later.

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Generally speaking, we breathe in through the nose and either, out through the nose or out through the mouth. If we breathe out through the mouth, we generally purse the lips and blow out with a gentle soft whistle. Blowing out through the mouth acts as a gentle cleansing breath. 

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       How often would it be good to practice? First of all, it is a good reminder that practice makes perfect. Practice brings progress. So the question is: How much perfection do we want, or how much progress do we want? Any practice we do will bring some progress. Just doing the breathing exercises "regularly" could bring a significant progress or help.

       What I have found is that if we do a "regular" practice of all four major parts; 4 or more times a week, this can bring a significant improvement in our health, and a significant slowing down of the aging process; or even a reversal of the aging process, where our bodies become stronger, more flexible, healthier, and we have more energy.

***********************************

Sets 19 and 20

Complimentary Sets

Chi KungAerobics


Set 19: Walking or Marching

Chi KungAerobics In place

Note: One of the simplest and best aerobic exercises we can do is a relaxing and enjoyable walk outside in the fresh air and sunshine. And/or, we can do the following exercises inside or outside.

       Beginning: Standing relaxation-meditation with the hands at the sides. 

Preliminary: Do walking or marching in place with a good arm swing. 

       1. alternating hand to knee crossover -- do walking or marching in place with one hand at a time touching the opposite knee,

       2. alternating forearm to thigh crossover -- do walking or marching in place with one forearm at a time trying to touch, or touching the opposite thigh,

        3. alternating elbow to thigh crossover -- do walking or marching in place with one elbow at a time trying to touch, or touching the opposite thigh,


       4. alternating hand to foot crossover to the opposite foot behind the body -- lift one foot to the back and try to touch it with the opposite hand in the back of the body. Lift the other foot to the back and try to touch it with the opposite hand in the back of the body, 


       Ending: Standing relaxation-meditation with the hands along the sides.

       Benefits: May help improve the functioning and/or integration of both hemispheres of the brain. May improve the functioning of the heart, muscles, and more.


Set 20: Jogging, Skipping, Jumping, and Hopping

Chi Kung Aerobics 
In place (Except for Part 4)

       Beginning: Standing relaxation-meditation with the hands at the sides. 

       1. do gentle jogging or running in place,

       2. do skipping in place,

      3. do gentle jumping up and down in place,

       4. do hopping in place or the bunny hop. Hop four bunny hops forward, and then four bunny hops backward. 

       Ending: Standing relaxation-meditation with the hands along the sides.

      Optional/extra: Do gentle jogging or running with regular movements, generally outside. Do jumping rope and/or rebounding or lymphasizing.

****************************

Sets 21 and 22

Complimentary Sets

Circular and Side to Side

Hand and Arm Movements


Set 21: Five Pointed Star with

Vertical, Side-to-Side, Hand and Arm Circles

       Beginning: Standing relaxation-meditation with the hands at the sides. The spread the feet somewhat wider than shoulder width. 

     1. With one hand vertical, side-to-side, hand and arm circles. May be done in one or both directions -- inner and outer circles.

       2. With other hand vertical, side-to-side, hand and arm circles. May be done in one or both directions -- inner and outer circles

       3. With two hands vertical, alternating, side-to-side, hand and arm circles. May be done in one or both directions -- inner and outer circles

       4. Wave hands in cloud. Alternating hand movements in front of the body.

       Ending: Standing relaxation-meditation with the hands along the side.


Set 22: Horizontal, Alternating Side-to-Side Hand and Arm Movements, and
Horizontal, Alternating Side-to-Side Forearm Movements.

       Beginning: Standing relaxation-meditation with the hands at the sides. The spread the feet somewhat wider than shoulder width.  


       1. Horizontal or side-to-side, alternating, hand and arm, inner movements

       2. Horizontal or side-to-side, alternating, hand and arm, outer movements

       3. Horizontal or side-to-side, alternating, forearm, inner movements

       4. Horizontal or side-to-side, alternating, forearm, outer movements

       Ending: Standing relaxation-meditation with the hands along the sides.

Affirmations:
I AM emanating light to the world.
I AM radiating light to the world
I AM the light of the world.
I AM the love of the world.


Sets 23 and 24


Complimentary Sets


Five-Pointed Star with Figure 8, or Infinity Movements


Set 23: Five-Pointed Star 
With Side-to-Side or Horizontal,
Figure 8, or Infinity Movements of the Hands and Arms


       Beginning: Standing relaxation-meditation with the hands at the sides.

       1. Do figure 8 or infinity movements side-to-side or horizontally with one hand. 
              In one direction or both directions

       2. Do figure 8 or infinity movements side-to-side or horizontally with the other hand. 
              In one direction or both directions

       3. Do figure 8 or infinity movements side-to-side or horizontally with both hands with the palms generally facing each other.
              In one direction or both directions

       4. Do figure 8 or infinity movements side-to-side or horizontally with both hands with the palms generally facing each other. Add in side bends as the movements go from side to side.
              In one direction or both directions

       Ending: Standing relaxation-meditation with the hands along the sides.


Set 24: Five-Pointed Star 
With Up-Down or Vertical,
Figure 8 or Infinity Movements of the Hands and Arms


       Beginning: Standing relaxation-meditation with the hands at the sides.

       1. Do figure 8 or infinity movements vertically or up-down with one hand. 
              In one direction or both directions

       2. Do figure 8 or infinity movements vertically or up-down with the other hand. 
              In one direction or both directions

       3. Do figure 8 or infinity movements up-down with both hands, generally with the palms facing each other.
              In one direction or both directions


Sets 25 and 26

Complimentary Sets

Four Direction Protection


Set 25: Four Direction Protection Using the Horse Stance

       Beginning: Standing relaxation-meditation with the hands at the sides. 

       1. Horse stance, with the hands and arms extended forward or "before", and with the palms facing forward.

       2. Horse stance, with the hands and arms extended backward or "behind", and with the palms facing backward.

       3. Horse stance, with the hands and arms extended to the right, and with the palms facing to the right.

       4. Horse stance, with the hands and arms extended to the left, and with the palms facing to the left.

       More: Four more parts, to be given as I am able. 

       Ending: Standing relaxation-meditation with the hands along the sides.

Complimentary Teaching: We may combine this exercise with a prayers or decrees to Archangel Michael, an archangel of divine direction and protection; or to Lord Shiva, or to the light, or to love. 

Lord Michael before,
Lord Michael behind, 
Lord Michael to the right, 
Lord Michael to the left

May replace with:

Lord Shiva before...

I AM light before ...

I AM love before ...


Set 26: Four-Direction Protection 
Using the Right or Left Forward Stance


       Beginning: Standing relaxation-meditation with the hands at the sides. 

       1. Forward stance, with the hands and arms extended forward or "before" in an upraised position about chest level.

       2. Same stance, with the hands and arms extended backward or "behind",

       3. Same stance, with the hands and arms extended to the right side in an upraised position about chest level.

       4. Same stance, with the hands and arms extended to the left side in an upraised position about the chest level.

       Plus More: Four more parts, to be given as I am able. 


Note: Another way of doing this set is to change the position of the forward stance as given below:

       1. Do a forward stance, facing forward or "before", with the hands in an upraised position. 

       2. Spin on the forward foot 1/2 turn, and face the rear or "behind", doing a "forward stance", with the hands in an upraised position.

       3. Spin on the forward foot 1/4 turn, and face to the right, doing a "forward stance", with the hands in an upraised position, and 

       4. Spin on the forward foot 1/2 turn, and face to the left, doing a "forward stance", with the hands in an upraised position., 

       Ending: Standing relaxation-meditation with the hands along the sides.



Sets 27 and 28


Complimentary Sets


Four Strokes Swimming and Flying Tai Chi


Set 27: Four-Strokes Swimming Tai Chi

       Beginning: Standing relaxation-meditation with the hands at the side. Then bring the hands to the heart, palms together. 

       1. Front stroke with alternating hands,

       2. Front Stroke with Two Hands,

       3. Back Stroke with Alternating Hands, 

       4. Back Stroke with Two Hands. May include knee bends.

       Ending: Standing Relaxation-Meditation with the hands along the side.

Guideline for Repetitions: 1 to 4, and then 4 or more
Note: We strive to coordinate the breathing with the strokes.


Set 28: The Four-Strokes Flying Tai Chi

       Preliminary: Bird flaps wings.

       1. Hands up-down stroke -- taking off stroke 

       2. Forward stroke with both hands -- flying faster 

       3. Gliding stroke with both hands outstretched

       4. Backward Stroke with Both Hands-- Coming in for a Landing 

Guideline for Repetitions: 1 to 4 repetitions, and then 4 or more
Note: We strive to coordinate the breathing with the strokes.

Note: Doing one or two of the parts above may be plenty in the beginning. We do only what is reasonable for our body.



Sets 29 and 30


Complimentary Sets


Tai Chi Sun Salutations


Set 29: The Beginning Tai Chi Sun Salutation or Adoration 1, 
With the Palms Together, 
Placed at Each One of the Upper Four Chakras; 
then Four Movements; then Standing-Relaxation Meditation.


       Beginning: Standing relaxation-meditation with the hands at the side for about a minute. Then bring the hands to the heart center, palms together. 

       Hands, palms together, at the crown chakra 

       Hands, palms together, at the forehead or third eye chakra

       Hands, palms together, at the throat chakra

       Hands, palms together, at the heart chakra

       The Bow

       The Right Knee Forward Pose or Stance with Backbend

       The Forward Bend

       The Hands Upraised in Praise or Victory

       Ending: Standing Relaxation-Meditation with the hands along the side.

We may then do the movements in the reverse order, changing the right knee forward pose (stance) to the left knee forward pose (stance). 

       Ending: Standing Relaxation-Meditation with the hands along the side.


Set 30: The Advanced Tai Chi Sun Salutation or Adoration 2,
With the hands, palms together, 
placed at each one of the eight chakras; 
then four movements; then standing-relaxation meditation.

       Beginning: Standing relaxation-meditation with the hands at the side for about a minute. Then bring the hands to the heart center, palms together. 

       Hands, palms together, at the crown chakra -- golden light 

       Hands, palms together, at the forehead or third eye chakra -- green light

       Hands, palms together, at the throat chakra -- blue light

       Hands, palms together, at the heart chakra -- pink light

       Hands, palms together, at the solar plexus chakra -- purple light

       Hands, palms together, at the navel chakra -- violet light

       Hands, palms together, at the base of the spine chakra -- white light

       Hands, palms together, at the secret chamber of the heart -- ruby light 

       The Bow

       The Right Knee Forward Pose or Stance

       The Forward Bend

       The Hands Upraised in Praise or Victory

       Ending: Standing Relaxation-Meditation with the hands along the side.

We may then do the movements in the reverse order, changing the right knee forward pose (stance) to the left knee forward pose (stance). 

Optional: After we come back to the crown chakra, we may extend the hands and arms and turn around, or whirl or twirl around. 

       Ending: Standing Relaxation-Meditation with the hands along the side.


Complimentary teaching:

Mighty God in me, I face thy eternal sunrise, and receive now thy mighty radiance and activity visibly manifest in thy experience now. 

Helios and Vesta Mantras to be given as time permits. 



Complimentary Sets


Eye Exercises


First Set: Eye Exercises 1 
Four Basic Movements 
Done sitting, standing, or lying down. 

       1. Up-Down Movements, 

       2. Right-Left Movements, 

       3. Diagonal Movements, Two Movements or Variations,

              Upper Right, Lower Left,

              Upper Left, Lower Right,

       4. Circular Movements, Two Movements or Variations

              Clockwise in a circle, or to the four cardinal points, 12, 3, 6, and 9.

              Counter-clockwise in a circle, or to the four cardinal points of 12, 9, 6, and 3.

Note: Palming of the eyes: After the eye movements, or any time we like, we may do palming of the eyes, by placing the hands over the eyes, with the eyelids closed, and the fingers slightly crossed on the forehead. We may do this lying down, or seated at a table with the elbows resting on the table. Hold the palming as long as we like. This is generally relaxing, healing and rejuvenating to the eyes. 

       Ending: Standing Relaxation-Meditation with the hands along the side.


Second Set: Eye Exercises 2
Using the Extended Hands and Arms

Done standing. 

Four Basic Movements 

       1. Up-Down Movements of Both Eyes and Arms, 
              Stretch the arms out in front of us and move them up and down along with the eye movements looking at the fingertips. 

       2. Right-Left Movements of Both the Eyes and Arms, 
              Stretch the arms out in front of us and move them right and left along with the eye movements looking at the fingertips.

       3. Diagonal Movements, Two Movements or Variations, of Both the Eyes and Arms

              Upper Right, Lower Left,

              Upper Left, Lower Right,

              Stretch the arms out in front of us and move them in the diagonal movements along with the eye movements looking at the fingertips.

       4. Circular Movements, Two Movements or Variations, of Both the Eyes and Arms

              Clockwise in a circle, or to the cardinal points, 12, 3, 6, and 9.

              Counter-clockwise in a circle or to the cardinal points of 12, 9, 6, and 3.

              Stretch the arms above the head (to the 12 o'clock line) and move them in a circle along with the eye movements, looking at the fingertips.

Note: Palming of the eyes: After the eye movements, or any time we like, we may do palming of the eyes, by placing the hands over the eyes, with the eyelids closed, and the fingers slightly crossed on the forehead. We may do this lying down, or seated at a table with the elbows resting on the table. Hold the palming as long as we like. This is generally relaxing, healing and rejuvenating to the eyes. 

       Ending: Standing Relaxation-Meditation with the hands along the side.

Complimentary Sets


Do-It Ourself Neck Adjustment Chiropractic Exercises


First Set: Chiropractic Exercises 1 
Four Basic Movements 
       1. Extend one hand forward and place the other hand behind the neck and bend the neck or head back. Then do a similar action reversing the hands.

       2. Extend one hand backward and place the other hand behind the neck and bend the head back. Then do a similar action reversing the hands.

       3. Extend the right hand to the right and place the other hand behind the neck and bend the head back and to the left. 

       4. Extend the left to the left and place the other hand behind the neck and bend the head back and to the right. 

       Ending: Standing relaxation-meditation with the hands along the sides.


Second Set: Chiropractic Exercises 2
Neck Exercises
Four Basic Movements with the Hands Behind the Neck 

       A do-it-ourself neck adjustment, alignment, and potential correction of any injuries that may have happened in the past.

       1. Move the head forward and backward with the hands behind the neck with the fingers overlapping or with the tips of the fingers somewhat touching each other.

       2. Move the head right-left or sideways movements with the hands behind the neck with the fingers overlapping or with the tips of the fingers somewhat touching each other.

       3. Move the head with turning or twisting movements with the hands behind the neck with the fingers overlapping or with the tips of the fingers somewhat touching each other.

       4. Move the head in circular movements in one two directions with the hands behind the neck with the fingers overlapping, or with the tips of the fingers somewhat touching each other.

       Ending: Standing relaxation-meditation with the hands along the sides.

***********************************************

Note: We may do these sets in "complimentary pairs", such as Sets 1 and 2, Sets 3 and 4, Sets 5 and 6, etc. Or we may pick and choose which sets we want to do and in what order. Also, doing one or two parts of these sets may be plenty. 

************************************************

Complimentary Sets


Knee Bends


First Set: Knee Bends
With Four Extended Hand and Arm Movements


       Beginning: Standing relaxation-meditation with the hands at the side (for about a minute). Then brings the hands to the heart position, palms together. 

       1. With hands extended to the front, approximately at the shoulder level

       2. With hands extended behind, or toward the back,

       3. With hands extended to the right, approximately at the shoulder level, and 

       4. To the left, approximately at the shoulder level

       Ending: Standing relaxation-meditation with the hands along the sides.


Second Set: Knee Bends
with the Hands and Arms in a Vertical, Circular Movement


       1. With hands extended before, or in the front,

       2. With hands extended behind, or in the back,

       3. With hands extended to the right, and 

       4. With hands extended to the left.



Complimentary Sets


The Squats


First Set: Squats with Four Movements

       Beginning: Standing relaxation-meditation with the hands at the side (for about a minute). Then brings the hands to the heart position, palms together. Then squat, if we are able to do it. 

       1. Forward and backwards,

       2. Right-left or side-to-side,

       3. Turning or twisting, and 

       4. Circular, 

       Ending: Standing Relaxation-Meditation with the hands along the side.


Second Set: Squats with Four Hand and Arm Positions

       Beginning: Standing relaxation-meditation with the hands at the side (for about a minute). Then brings the hands to the heart position, palms together. Then squat if we are able to do it. 

       1. With Hands Extended Before, or in the Front,

       2. Behind, or in the Back,

       3. To the Right, and 

       4. To the Left, 

       Ending: Standing Relaxation-Meditation with the hands along the side.


Sets


Complimentary Sets


Kneeling Sets


Set: Kneeling on One Knee (Breath)

       Beginning: Standing relaxation-meditation with the hands at the side.

       1. Kneel on one knee, gradually breathing out.

       2. Come up, gradually breathing in.

       3. Kneel on the other knee, gradually breathing out,and 

       4. Come up, gradually breathing in. 

       Ending: Standing Relaxation-Meditation with the hands along the side.


Set: Kneeling on Both Knees (Breath)

       Beginning: Standing relaxation-meditation with the hands at the side.

       1. Kneel on both knees, gradually breathing out. 

       2. Come up, gradually breathing in. 

       Ending: Standing Relaxation-Meditation with the hands along the side.


Complimentary Sets


Set: S Curve or Body Wave 
Front to Back or Forward and Backward


       Beginning: Standing relaxation-meditation with the hands at the side (for about a minute). Then brings the hands to the heart position, palms together. 

       1.

       Ending: Standing Relaxation-Meditation with the hands along the side.


Set: S Curve -- Side to Side or Sideways

       Beginning: Standing relaxation-meditation with the hands at the side.

       1.

       2.

       3.

       Ending: Standing Relaxation-Meditation with the hands along the side.



Complimentary Sets


Horizontal and Vertical Body Circles


Set: Horizontal Body Circles 

       Beginning: Standing relaxation-meditation with the hands at the side. Then brings the hands to the heart position, palms together. 

       1. Horizontal neck circles, 

       2. Horizontal back circles, with the hands on the hips,

       3. Horizontal hip circles, with the hands on the hips,

       4. Horizontal knee circles, with the hands on the knees.

       Ending: Standing Relaxation-Meditation with the hands along the side.


Set: Vertical, Front to Back Body Circles 

       Beginning: Standing relaxation-meditation with the hands at the side (for about a minute). Then brings the hands to the heart position, palms together. 

       1. Vertical, front to back, neck circles, 

       2. Vertical, front to back, back circles; or torso circles, 

       3. Vertical, front to back, hip circles, generally with the hands on the hips

       4. Vertical, front to back, one-leg knee circles, standing on the other leg. 

       Ending: Standing Relaxation-Meditation with the hands along the side.


Sets


Complimentary Sets


Conscious or Controlled Shaking


First Set of Conscious or Controlled Shaking
with arm extensions

       Preliminary or primary: With both arms relaxed along the sides.

       Preliminary or primary: With both arms extended to the sides.

       1. With hands extended before, or in the front,

       2. With hands extended behind, or in the back,

       3. With hands extended to the right, and 

       4. With hands extended to the Left, 

Second Set of Conscious or Controlled Shaking 
with Body Bends


       1. With the body bent or leaning slightly to the front,

       2. With the body bent or leaning slightly to the back,

       3. With the body bent or leaning slightly to the right, and 

       4. With the body bent or leaning slightly to the left, 



Sets


Complimentary Sets


Tapping


Set: Tapping on the Face 

       Beginning: Standing relaxation-meditation with the hands at the side (for about a minute). Then brings the hands to the heart position, palms together. 

       1.

       2. 

       3.

       4.

       Ending: Standing Relaxation-Meditation with the hands along the side.

Plus More: Teeth Tapping and Understanding acupressure.


Set: Tapping in the Chest Area

       Beginning: Standing relaxation-meditation with the hands at the side (for about a minute). Then brings the hands to the heart position, palms together. 

       1. tap near the collar bone with the fingers of both hands ,

       2. tap on the sternum or thymus with the fingers of one or both hands,

       3. tap on the spleen area using the hands on the same side of the body 
(right below the rib cage on the sides of the body), and

       4. tap under the armpits using the opposite hands, one hand at a time.

       Ending: Standing Relaxation-Meditation with the hands along the side.

Recommended Book: Energy Tapping by Fred Gallow



Sets


Complimentary Sets


Five-Pointed Star Triangle Movements


The Tai Chi Triangle Movements -- First Set 

       Beginning: Standing relaxation-meditation with the hands at the side. Five-Pointed Star Position. 

       1. 

       2. 

       3. 

       4. 

       Ending: Standing Relaxation-Meditation with the hands along the side.


The Tai Chi Triangle Movements -- Second Set 

       Beginning: Standing relaxation-meditation with the hands at the side (for about a minute). Five-Pointed Star Position. Side to Side Movements with hands extended straight out from the side, 

       1. 

       2. 

       3. 

       4. 

       Ending: Standing Relaxation-Meditation with the hands along the side.



The Chi Kung Triangle Movements -- Third Set 

       Beginning: Standing relaxation-meditation with the hands at the side (for about a minute). Five-Pointed Star Position. Side to Side Movements with hands extended straight out from the side, 

       1. 

       2. 

       3. 

       4. 

       Ending: Standing Relaxation-Meditation with the hands along the side.


The Tai Chi Triangle Movements -- Fourth Set 

       Beginning: Standing relaxation-meditation with the hands at the side (for about a minute). Five-Pointed Star Position. Side to Side Movements with hands extended straight out from the side, 

       1. 

       2. 

       3. 

       4. 

       Ending: Standing Relaxation-Meditation with the hands along the side.


The Tai Chi Triangle Movements -- Fifth Set 

       Beginning: Standing relaxation-meditation with the hands at the side (for about a minute). Five-Pointed Star Position. Side to Side Movements with hands extended straight out from the side, 

       1. 

       2. 

       3. 

       4. 

       Ending: Standing Relaxation-Meditation with the hands along the side.



Complimentary Sets


The Seven Sacred Flames, Plus One


First Set: The First Four Kinds of Sacred Flames

       Beginning: Standing relaxation-meditation with the hands at the side (for about a minute). 

       1. Blue 

       2. Yellow or Gold 

       3. Pink 

       4. White


Second Set: The Second Four Sacred Flames 

       Beginning: Standing relaxation-meditation with the hands at the side (for about a minute). 

       1. Green 

       2. Purple 

       3. Violet 

       4. Ruby 

       Ending: Standing Relaxation-Meditation with the hands along the side.



Complimentary Sets


The Four Crosses


First Set: The Four Kinds of Crosses

       Beginning: Standing relaxation-meditation with the hands at the side (for about a minute). 

       1. Simple Two-Armed Cross 

       2. Two-Armed Ankh Cross 

       3. Two-Armed Cross with a Circle around the Nexus of the Cross 

       4. Four-Armed Maltese Cross, generally a Violet or Purple Color 

Note: Give pictures of crosses or links to crosses.


Set: The Four Colored Crosses

       Beginning: Standing relaxation-meditation with the hands at the side (for about a minute). 

       1. Blue (Sphere or Cross) 

       2. Yellow (Sphere or Cross) 

       3. Pink Cross 

       4. White Cross 

       Ending: Standing Relaxation-Meditation with the hands along the side.

Note: Give pictures of crosses or links to crosses. 

Plus Four More Colored Crosses: Green, Purple, Violet, and Ruby 

Plus More: The Raised Cross or Toe-Ups

With Circling, Whirling or Twirling Action


Set: Knee-Bend Breathing Exercises

       Beginning: Standing relaxation-meditation with the hands at the side (for about a minute). Then brings the hands to the heart position, palms together. 

       1. Gradually bend forward, bending the knees, placing the hands on the knees, and contracting the belly while breathing out. Then gradually straighten the body and the knees, and expanding the belly, while breathing in, and bringing the hands to the sides.

       2. 

       3. 

       4. 

       Ending: Standing Relaxation-Meditation with the hands along the side.



Set: Four-Part Chi Kung Exercise 

       Beginning: Standing relaxation-meditation with the hands at the side (for about a minute).

       1. Gradually breathe in and lift the hands up from the sides to the shoulder level,
       2. Gradually breathe out and bring the hands together in front of the body with the palms facing each other,
       3. Gradually breathe in and open the hands or bring the hands straight out from the shoulders,
       4. Gradually breathe out and lower the hands behind the back and intertwine the fingers.

Repeat as desired. 


Set: Ten-Part All-in-One Chi Kung Exercise

       Beginning: Standing relaxation-meditation with the hands at the side (for about a minute).

       1. Gradually breathe in and lift the hands up from the sides to the shoulder level,
       2. Gradually breathe out and bring the hands together in front of the body with the palms facing each other,
       3. Gradually breathe in and open the hands or bring the hands straight out from the shoulders,
       4. Gradually breathe out and lower the hands behind the back and intertwine the fingers.

       5 to 10. The explanation of these six movements will be given later.

Repeat as desired. 


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Guidelines for the Practice of Chi Kung   

       A regular practice is important if we are to make good progress. The more we practice, the more we make progress. Whatever practice we do on a regular basis, we will generally get better and stronger for those particular exercises.

       The ideal is to strive to have a regular time that we practice. We can ask ourselves what is best for us, and try to find a regular time and stick to it as much as possible.

      Also, the ideal is to wear some comfortable loose clothing, preferably without a belt, but this tai chi can be done in regular street clothing or most work clothes, as explained above, and that is one of its advantages. It can easily be done inside or outside, in parks, in the mountains, at rest stops when we are traveling, etc. Also, we can take Tai Chi / Chi Kung breaks at work, and this can make a big difference in our work, and how we feel at the end of the day.

       Here are the Four G's of Practice: 

1. Gentleness - start gently and easily, have a gentle and easy approach, 
2. Graciousness - practice should be done in a gracious and pleasant atmosphere,
3. Gracefulness - all practice or movements should be done gracefully and beautifully, in a beautiful flow, and
4. Gratefulness - strive to have a grateful or thankful attitude. 

A Gift - these exercises or movements are a gift "from the Great Tao" or "the Great Source of all Life", and are for us to live a better and longer life, so let us show our appreciation.


Here are the Four P's of Practice: 

1. Plan to Practice - make a plan, put a time in our planner, or strive for a regular time or times when we will practice,
2. Practice - actually do the practice, do not let interruptions interfere with the practice. The ideal is to practice four or more times a week, and if we do, we will generally receive great benefit, including slowing down, or even reversing the aging process. More and more we can become eternal youths. 
3. Progress - remember that progress comes with practice,
4. Perfection - practice makes perfect, or perfection comes with practice. 
Note: Our ability to perform the exercises will get better and easier with practice.

     A gentle and gradual approach is, generally the best way to learn these exercises. Take it step-by-step. Do your gentle best   

    Each of these sets of exercises are relatively easy to do, and most people can learn to do each set in about 2 to 5 minutes. Once learned, the practice time for each set is about one to five minutes.

       Also, it is perfectly fine for us do any one or more of the exercises from the sets. It is perfectly fine to change the order of the sets, or we can do any one set we choose. We may also combine these exercises with any other exercises we know.

       Gradually we strive to be more and more aware of the breathing, and try to coordinate the breathing with our movements. The more we coordinate the breathing with the movement, the more effective the exercise becomes.

     Many people, especially in China, have been cured or freed of many diseases or health problems by the practice of Chi Kung.

    Also, the sense I have is that these exercises can be the significant factor in improving our health, slowing down or reversing the aging process, and helping to cure many health problems, especially low energy or fatigue.

       These exercises are a gift for a lifetime and a gift to extend our lifetime, that is, if we practice.

       How often would it be good to practice. First of all, it is a good reminder that practice makes perfect. Practice brings progress. So the question is: How much perfection do we want, or how much progress do we want? Any practice we do will bring some progress. Just doing the breathing exercises "regularly" could bring a significant progress or help.

       What I have found, is that if we do a "regular" practice 4 or more times a week, this can bring a significant improvement in our health, and a significant slowing down of the aging process; or even a reversal of the aging process, where our bodies become stronger, healthier, more flexible, and we have more energy.

*******************************



Explain about four or six leg positions, single and double leg, standing and lying down.

Discuss Chi Kung for partners. 

Tai chi and dancing. 

Put DVD on website. 


***********************************

Extra: Spinning, Whirling or Twirling (preferably in violet light, with a white tube of light around the violet)

********************************

Recommended Ending or Finish for any Session or Class,
no matter how much was done


       Ending: Sitting relaxation, or standing relaxation-meditation with the hands along the sides. Review and/or meditate on what was done or accomplished. 


********************************

Important reminder regarding all sets: These sets may be done in any order that we like. The parts of the sets may be done in any order that we like. Or we may do whatever parts we want. Also, we can be creative and change the sets, the parts and the order as we wish. Chi Kung is all about energy flow -- what works for us. These exercises were developed by "flow", what flowed, what works, by trial and error, by trial and success, by experimentation; and through divine inspiration, which we all have or can have. 

*********************************
Note: The exercises above should be done in joy, love, and happiness for health and fitness and spiritual development, but can also be helpful in self defense training. However, generally speaking, being in the consciousness of love is the greatest protection. 

*******************************


Chi Kung Dance

       Simply move in free-flowing movements or a free form, especially to beautiful music, such as the various waltzes. Be creative and let go and let the body flow in any appropriate way.

       These movements may gradually become beautiful flowing movements, that can be called a "Free Flow Chi Kung", or "Free-Flowing Chi Kung", "Holy Spirit Kung" or the "Cosmic Mother Flow".

Affirmations of the Holy Spirit Flow or the Cosmic Mother Flow: 
       As above, so below, I AM that Holy Spirit Flow (or Cosmic Mother Flow). 
       So below, as above, I AM that Holy Spirit Love (or Cosmic Mother Love). 
       I AM flowing, growing, glowing, and going in His (Her) Love. 



A link to the Hearts Center teaching on movement by the Elohim Cyclopea will be as time permits. 


A Relaxation-Meditation Walk

       We may take a relaxing, meditative walk out in the fresh air and, hopefully, sunshine. And if we feel lead, we may say, over and over, "How beautiful is everything." Or we may say, "Thank you God, I love you.", or any other beautiful exclamation or saying such as these.



Chi Kung Walking 

Method 1: Rhythmic Walking: 
Breathe in for four, six, or eight steps or counts; 
then breathe out for an equal number of steps or counts.
We may repeat as we like.


Method 2: Rhythmic walking with Holding the Breath:
Breathe in for four, six, or eight steps or counts; 
then hold the breath for an equal number of steps or counts;
breathe out for an equal number of steps or counts; and 
then hold the breath for an equal number of steps or counts.
We may repeat as we like.

Note: Tai chi walking may be done with affirmations. Use our own, or for each four steps we take, we may do either one of the following affirmations for four step or counts, I AM all Light, or I AM all Love. Or we may combine them for eight counts. 

Method 3: Walking with Lifting the Knees: 
Gradually lift the left knee, raise the right hand and breathe in; 
gradually lower the left foot to the ground, lower the right hand, and breathe out. 
Gradually lift the right knee, raise the left hand and breathe in;
gradually lower the right foot to the ground, lower the left hand, and breathe out.
We may repeat as we like.



Method 4: Walking with Lifting the Knees and Touching the Opposite Knee: 
Gradually lift the left knee, and touch the left knee with right hand and breathe in; 
then gradually lower the left foot to the ground, lower the right hand, and breathe out. 
gradually lift the right knee, and touch the right knee with left hand and breathe in;
then gradually lower the right foot to the ground, lower the left hand, and breathe out. 
We may repeat as we like.


Complimentary Sets


Kneeling Sets


Set: Kneeling on One Knee (Breath)

       Beginning: Standing relaxation-meditation with the hands at the side.

       1. Kneel on one knee, gradually breathing out.

       2. Come up, gradually breathing in.

       3. Kneel on the other knee, gradually breathing out,and 

       4. Come up, gradually breathing in. 

       Ending: Standing Relaxation-Meditation with the hands along the side.


Set: Kneeling on Both Knees (Breath)

       Beginning: Standing relaxation-meditation with the hands at the side.

       1. Kneel on both knees, gradually breathing out. 

       2. Come up, gradually breathing in. 

       Ending: Standing Relaxation-Meditation with the hands along the side.



Special Adorational Chi K


4 Movements or Exercises
Note: Each movement may be repeated as many times as we like, generally about two to eight times. 

Beginning: Standing-Relaxation Meditation -- preferably Heart Centered in Divine Love, seeing our heart-center filled with pink light or golden light; and standing in the White Light, a white tube of light, about 9 feet in diameter; or standing in a sphere of white light, or ovoid of white light. 

1. The Bow -- The Four Bows -- I Bow to the Life, Light, Love, and Laughter in God and Others. 

2. The Offering -- Hands (Palms) Up and Around, Offering Our Life, Light, Love and Laughter to God in service to God and God's people. 

3. The Asking and Reception -- Hands Circle and Draw Down -- Asking God for His/Her Life, Light, Love, and Laughter -- Drawing Down the Life, Light, Love, and Learning of God to do God's will and work.
Note: When we strive to do God's will and work, then God will give us as much as He/She can. 

4. Opening the Door of the Heart -- I open the door of my heart (and all of my chakras) and I sending out my Light, Love, Life and Laughter to all (who deserve it according to God's will). 

Ending or Closing: Return to Standing-Relaxation Meditation 



Approximate time it takes to do these exercises: Three to five minutes depending on how many times we do each movement, and at what pace we do the movements. 


Remember: Practice Makes Perfect. Practice Brings Progress.

*************************************

Other Complimentary Chi Kung or Qi Gong Exercises:

Gentle Tai chi -- Some Excellent, Simple Moves 
Standing in one place, especially good for beginners. About 7 minutes long.
Note by William Star: One of the best and simplest videos I have seen, of about eight Tai chi movements .



Spring Forest Qigong with Chunyi Lin Excellent Demonstration Video
Note: He has other videos on YouTube.


Eight free lessons from Qigong master, Chunyi Lin


Qigong Lessons Full Course / Spring Forest Qigong by Chunyi Lin


Tai Chi Qigong Shibashi
An excellent 18 step, simple form of Tai Chi Qigong


Wudang Tai Chi Kung Fu Zhang San-feng Tai Chi Chuan 13 Form with Beautiful Music
We may do "free form Tai chi" to the music and not follow along with the teacher.


Excellent Chinese Tai Chi / Chi Kung with Beautiful Music and Beautiful Filming


Sheng Zhen Unconditional Love Qigong

Sheng Zhen

Shen Zhen Qigong Unconditional Love Qigong YouTube video 


Daoyin Yang Sheng Gong 12 Method - Health Qigong with beautiful music

#link_2353407


7 Principles of Tai Chi Push Hands

#link_2354782





Lee Holden's Qi Gong


Michael Winn's Tai Chi / Qigong


Tai Chi Gong

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Four-Part Foundational Health Plan: 

       1. Fire -- Sunshine 
       Sun-gazing at sunrise or sunset,
       Sun-bathing in a gentle or moderate sun at least 15 minutes a day,
       cooking with fire on a stove or doing solar cooking, 
       sitting, singing and chanting around fires,
       meditating on a candle flame 

       2. Air -- Fresh air and breathing exercises, preferably outside, 

       3. Water -- Good water and other liquids, about 6 to 8 glasses a day, and 

       4. Earth -- Good food or a good diet -- whole foods, that are preferably organically grown.

       Four food groups for a good diet are: 
1. whole grains -- brown rice, quinoia, barley, kamut, oats, rye, whole wheat, 
2. vegetables, both garden vegetables and sea vegetables, 
3. beans, peas, nuts and seeds, and 
4. fruits. 

Whole foods make us whole. 

Pure expeller-pressed oils are relatively good for us, and better than butter or margarine. 

Eat less of, or none of: sugar, white flour products, meat, cheese, hydrogenated oils, soft drinks, coffee, etc.

For More Teachings on Health and Healing, Click Here.


Teachings and Affirmations on How to Become Ageless


A Relaxation-Meditation Meal
       How to Get 2 to 10 Times More Nutrition from Our Food


Dry Cloth or Dry Brush Massage: 
       Massage or rub the body with a dry cloth or dry brush or natural bristle brush, such as a horse-hair brush, to improve the circulation and energy flow.


Foot Massage, Foot Reflexology, or Foot-Zonology


Accupressure -- Using Touch


World Tai Chi and Chi Kung Day


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This Heart-Centered Chi Kung is being developed, compiled, practiced and taught by: 

William Star -- Practitioner and Master Teacher of Tai Chi / Chi Kung (Qi gong)

Thank you and God Bless You. 

I bow to the Great Tao in Thou.
Note: The Great Tao is the "One Source" of all Life -- The Lord God Almighty

I bow to the Great Tai Chi in You and Me.
Note: The Tai Chi is the Two in One -- Our Father-Mother God -- Masculine and Feminine -- Yang and Yin

May the Flow be with us.

May we be in the River of Life. 


Tai Chi for You and Me.

Chi Kung to Keep Us Young.


I AM God’s Love that flows as a River of Life.

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Opportunities for You

An Opportunity to Sign Up for

Our Free Newsletter, 

An Open Letter of Love

    This newsletter, An Open Letter of Love, can help us in many ways, including the fulfilling our divine plan, having a far greater enlightenment, having better health, greater abundance, and far more.

       This newsletter can help us understand better the path of divine love, the world religions, the teachings of the ascended masters, yoga, Chi kung (Qi gong) (energy exercises), music, dance, spiritual practices, the rainbow rays, health and healing, and far more.

       This newsletter is a great opportunity for all of us. It is dedicated and devoted to us. It can come to you free to your email address.

To learn more about our free newsletter


We love you, we thank you, and we bless you.

William Star


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An Opportunity to Use These Teachings:

An Open Copyright of Love © 2017

by An Open Door of Love,

www.anopendooroflove.org

A Sharing and Caring Copyright

     The teachings on this website, that come from An Open Door of Love, are God's teachings, and are a glad-free gift of love to all. You may copy them and use them in any good way. If you copy these teachings, you are simply asked to keep the "five" copyright lines above, and preferably, not necessarily, this paragraph. It is our desire that many more people find this website, where these teachings come from, and learn more about the many other good teachings on the website, and be blessed by the website. So, you are encouraged to share these teachings, and the website, with as many people as possible so that they may receive the blessings and benefit. Our desire is to work in a cooperative and complimentary Christ love with all who are doing God's will and God's work.

In God's love and light

in God's will and work,

in God's sacred service, I AM,

God bless you, and we thank you,

William Victory Star -- friend, disciple, and director

of An Open Door of Love

The will of the 'I AM' is that each one of us is a Star --  a Victory Star. 

The Mighty 'I AM' Presence within us is a Great Love Star. 

Victory Star -- which we all are. 


I AM a helpful heart and a Good Samaritan.

I AM the humble heart, head, and hands of the heavenly hierarchy.


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To God be the Glory

A YouTube Video Song by Sissel

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More Opportunities: 

1. You may save or bookmark this page as a favorite place,


2. You may share this website with your friends or email list by giving them the website address,

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3. You may translate this page into about 100 languages, using the Google translator, or other translators at the top of many of the pages or at the following link: 

translations 


4. You may be able to print this page, or any one of the pages on this website.

You may also be able to highlight a portion of the page and print that portion.
If you have a black and white printer, it may print in black and white.

5. Also, we may Search and Research for more topics. 

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An Opportunity to Contact Us:

If you would like to give a donation or love-offering, or to give any other type of gift, including vehicles, a home, or property, or to make a trade or exchange:
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Here are some other reasons you may want to contact us:

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Note: This website is in continuous improvement and continuous evolvement; and more teachings and links are being added when possible. Your teachings, suggestions, etc. may help improve or evolve this website. 

4. To work with us in a positive, creative, constructive way. 

Contact us 
to email us, to telephone us, to get our mailing address, location and more. 


If you would like to help with your prayers.


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An Opportunity for a 

Better Understanding of America

and Every Nation


In the United States of America (the U.S.A.)

We have the four sacred freedoms:

freedom of the press,

freedom of speech,

freedom of assembly,

and freedom of religion.


And a fifth sacred freedom is the freedom or right to own private property.

Let us all work together in every nation to have and to keep the four sacred freedoms.

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Three Choices:

1. Scroll up to the navigation bar and click on another page, or   

2. Go to the homepage.

3. Keep reading.

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An Open Letter of Love 

A Free Newsletter

by An Open door of Love

       This newsletter, An Open Letter of Love, can help us in many ways, including the fulfilling our divine plan, having a far greater enlightenment, having better health, greater abundance, and far more. This newsletter can help us understand better the path of divine love, the world religions, the teachings of the ascended masters, yoga, Chi kung (Qi gong) (Energy exercises), music, dance, spiritual practices, the rainbow rays, health and healing, and far more. This newsletter is a great opportunity for you. It is dedicated and devoted to you. It can come to you free to your email address.

To learn more about our free newsletter, An Open Letter of Love

Or you may sign up in the box below.

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you will most probably love it!

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As above,

I AM that Magic Presence of Love,

So below,

I AM that Magic Love everywhere I go.


As I AM that Magic Love

Everywhere I go,

I will reap that Magic Love

That I sow.

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Winning from the Beginning

We were winning from the beginning, and 
We will win again in the end, my friend!

Let us keep on keeping on!

God bless you, we thank you!


In God's Service, I AM,

William Victory Star -- 

friend, disciple, and director


The will of the 'I AM' is that each one of us is a Star. 

The Mighty 'I AM' Presence within us is a Great Love Star. 

Victory Star -- which we all are. 



I AM a helpful heart and a Good Samaritan.

I AM the humble heart, head, and hands of the heavenly hierarchy.


*********************************

Love is the way -- Love is the key!

Always Love and Always Victory


Come Home, my Beloved,

to the Heart of Everlasting Love.

(Paul the Venetian)


Adieu, my Love,

until you are in my arms forevermore.

(The Divine Mother)

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       With all of our love we support you unto the Victory, beloved. And when it is won, you will know that it is your victory -- yes, by the grace of God, your victory, your staying power, your determination, your having said in your heart, "There is no other cause. For this cause alone shall I give my life in this world and in the next, that this Great Synthesis of Love, An Open Door of Love, might endure until every little one of this planet and system and galaxy and beyond shall know the LORD and ascend to God whence he came.

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You are encouraged to make good karma and share this website, www.anopendooroflove.org with as many people as possible. It can be a great gift for them to help them fulfill their divine plan or mission in life.

God bless you. Thank you.

I love you and God loves you. 

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To God be the Glory

A YouTube Video Song by Sissel

Note: Remember, most of this website can easily be translated into one of more that 100 languages in about 5 to 15 seconds. Just look at the top of most pages and see how easy it is to translate this website.