Note: Tai Chi may also be written as Taiji, and Tai Chi Chuan may also be written as Taijiquan.
Note: Chi Kung may also be written as Qigong or Qi Gong.
These are the more traditional Chinese spellings.

       Chi is energy -- the energy of life. It is vital energy, the life force, or electronic energy. It is Light and Love. Tai chi / Chi kung may be considered the way of energy, the mastery of energy, or the practice of energy flow. Tai chi can help increase the flow of light or energy in our chakras or energy centers.

       This is Heart-Centered Tai Chi / Chi Kung in which we may center in our hearts -- our heart chakras of divine love. Divine love is 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. Breathing with Awareness and Breathing Exercises,
3. Stretching Exercises, Neck and Back Exercises, and
4. Sets of Tai Chi / Chi Kung Exercises

       More and more we can 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 Tai Chi / Chi Kung.

       Smiling and being happy are some 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 Tai Chi. The goal is to have a Happy Heart with good energy flow.

       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.

       True Tai Chi / Chi Kung is a path of joy, happiness, and fun.

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

       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 exercises. 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 is single, individual energy exercises.

       So this is Tai Chi / Chi Kung, that is easier for most people to learn than Tai Chi Chuan as generally taught, and this is, in some ways better.

       I have also searched the Internet on Google, and when I type in "tai chi chi kung" (in quotes, which narrows the search to the full set of words), there are about 95,200 websites, which indicates that this is a very popular art.

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

       These tai chi chi kung exercises are relatively easy, enjoyable, energizing, effective and enlightening. They are relaxing, rejuvenating, and regenerating. 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.

       They can actually help us to have more energy and feel better, when we do the practice and after the practice.

       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 build or help improve:
1. the strength of the body or muscles
2. the speed of the body or muscles
3. good muscle tone; that is, the ability of the muscles to contract and relax easily, and
4. endurance; that is, the ability of the muscles or body to have sustained energy or long term energy.

       These exercises can help us relax and rejuvenate our bodies, and they can help us develop more beautiful bodies.

       These exercises can help us to have a greater harmony, flow, and peace in our lives. 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 this Tai Chi / Chi Kung, and also the yoga that I teach.

       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.

       One of the good things about this Tai Chi 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 -- in our homes, outside in a gentle sun, in parks, in the mountains, etc. It requires only a small amount of space, standing space, arms length.

       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 Five 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,
4. Gratefulness - strive to have a grateful or thankful attitude, and
5. 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 Five P's of Practice:

1. Plan to Practice - make a plan 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,
3. Progress - remember that progress comes with practice,
4. Perfection - practice makes perfect, or perfection comes with practice, and
5. Performance - 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.

       These exercises are a gift for our health, happiness, and healing.

       Many people, especially in China, have been cured or freed of many diseases or health problems by the practice of tai chi and/or 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.

       I usually practice part of this Tai Chi / Chi Kung every day. 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"

        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.

       Meditation may be done in a chair, preferably with arms, or it may be done sitting on a mat, blanket, or sleeping bag in one of the four, cross-legged, sitting postures below:

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.

Plus More: 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 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.

Breathing with Awareness, or Observing our Breathing,
or Turning Our Attention to Our Breathing:

       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. 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 you do not breathe like this, you can gradually retrain the breathing.

"Listening" to the breath:

       We can "listen" to our breath by placing our hands or palms over our ears, and the fingers may be behind the neck or head. We can best do this when sitting at a table and resting our elbows on the table, or lying down with the fingers behind the neck or head.

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

A Four-Part Foundational Breathing Exercise

1. Belly Breathing or One-Part Breathing or Deep Diaphragmatic Breathing:
Gradually breathe in, expanding the belly, and then gradually breathe out, contracting the belly.

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.

3. Belly, Chest, and Upper Chest Breathing or Three-Part Breathing or the Complete Breath:
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.

4. Belly, Chest, Upper Chest, and Head to the Back Breathing; or Four-Part Breathing:
Gradually breathe in, expanding the chest and belly, lifting the shoulders a little, and tilting the head back, and then gradually breathe out, tilting the head forward, lowering the shoulders, contracting the chest and belly.

Note: Each of the four breathing exercises above may be repeated as desired.

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

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.

First Set of Two Hand Breathing Exercises
Each Breath Has Four Parts
Guideline: Strive to do four repetitions

1. Hands Up-Down Breath
(Hands up, belly out, breathe in; hands down, belly in, breathe out)

       Standing with the Palms of the Hands Facing the Body, and With Up-Down Movements of the Hands:
       Gradually raise the hands to the top of the belly and breathe in, and then gradually lower the hands to the sides and breathe out.
       Gradually raise the hands to the chest or heart level and breathe in, and then gradually lower the hands to the sides and breathe out.
       Gradually raise the hands to the shoulder level and breathe in, and then gradually lower the hands to the sides and breathe out.
       Gradually raise the hands above the head and tilt the head back and breathe in, and then gradually lower the hands to the sides and breathe out.
Repeat as desired.

2. Hands Out-In Breath
(Hands out, belly out, breathe in; hands in, belly in, breathe out)

       Standing, With the Palms of the Hands Facing the Body, With Out-In Movements of the hands:
       Bring the hands to the belly, palms facing inward. Gradually move the hands out from the belly and breathe in, and then bring the hands to the front of the belly and breathe out.
       Bring the hands to the chest or heart level, palms facing inward. Gradually move the hands out from the chest and breathe in, and then bring the hands to the front of the chest and breathe out.
       Bring the hands to the shoulder level, palms facing downward. Gradually move the hands out from the shoulders and breathe in, and then move the hands back to the shoulders and breathe out.
       Bring the hands above the head, or on the side of the head, with palms facing downward or toward the head. Gradually move the hands out from the head and breathe in, and then bring the hands back over the head or on the side of the head and breathe out.

3. Hands Head to Toe Breath
(While bringing the hands up toward the sides of the head, breathe in, and push the belly out; and then while moving the hands down toward the toes, breathe out, and pull the belly in)

       Standing, Head-to-Toe Breathing:
Note: This breath will be explained in detail later.
       Front,
       Back,
       Right Side,
       Left Side,

4. Hands Up, Front, Back, and Down Breath
(hands up to shoulder level, breathe in; hands front, in front of the chest, breathe out; hands back to the shoulder level, breathe in; and hands down to the side, breathe out)

       Gradually breathe in and lift the hands up from the sides to the shoulder level,
       Gradually breathe out and bring the hands together in front of the body with the palms facing each other,
       Gradually breathe in and open the hands or bring the hands straight out from the shoulders,
       Gradually breathe out and lower the hands to the sides.
Repeat as desired.

Note: Each of the four breathing exercises above may be repeated as desired.

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

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.

Important Note: Since there is only a verbal explanation 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 a video of these exercises as soon as I can, on this website.

Second Set of Two Hand Breathing Exercises
Each Breath Has Four Parts
Guideline: Strive to do four repetitions
(Note: The explanation of these breaths will be given later.)

1. Biceps Breath

2. Triceps Breath

3. The Biceps-Triceps Breath

4. The Fore-Arm Breath

Stretching Exercises -- Four Basic Stretches

1. Conscious or Creative Stretch -- A Do-It-Yourself Stretch, that may gradually become beautiful flowing movements, that can be called a "Free Form Tai Chi", or "Free-Flowing Tai Chi", "Holy Spirit Flow." or the "Cosmic Mother Flow".

Affirmations of the Holy Spirit Flow or 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.

2. Heaven to Earth Stretch with Two Hands -- Stretch our hands up to heaven, above the head; and then bring our hands down to the earth, to the feet, generally breathing in as we stretch up and breathing out as we bend forward and strive to or touch the feet or the earth.

3. Heaven to Earth Stretch with One Hand, or One Hand Stretch, or Alternate Hands Stretch

4. Angel Wings Stretch or Palms Up Stretch - From the sides, raise our hands above the head with the palms up, and bend the knees if we like, and then gradually bring the hands down to the side, and straighten the knees -- gradually breathing in as we lift the hands and gradually breathing out as we lower the hands.

Note: These four stretches can be done in any order, or just one or two of them may be done.

Neck and Back Exercises
Four Movements of the Neck
and Four Movements of the Back

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

1. Forward and Backward,

2. Right-Left or Sideways,

3. Turning or Twisting, and

4. Circular in Two Directions

Note: Generally, the neck exercises are done first, then the back exercises. Each of these movements may be repeated as desired.

For all of the back movements, the hands are generally placed on the hips, palms facing down.

Four Mini-Massages

After the neck exercises, four "mini-massages", may be done:
1. Neck massage, with one or both hands,
2. Medulla massage at the top 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.

       These exercises are single, individual exercises that can be called Tai Chi or Chi Kung. They are combined into a number of sets, of four parts or four exercises for most of the sets, which makes them relatively easy to remember. The individual exercises may be learned in about a minute or less. We can start practicing and get immediate benefit. A set takes about 1 to 5 minutes to do. The exercises or sets may be done in any order we like, and it is perfectly fine to do just one or two parts of the set.

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

       The ideal is to gradually coordinate the movement with the breathing -- 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 breathing is coordinated with the movement.

       Begin and end all sets with Standing Relaxation-Meditation (in the White Light)

The Four Basic Standing Relaxation-Meditation Positions:
(Also called "standing like a tree", and in yoga it is called "the mountain pose".)

1. Stand in a good posture with the feet, a comfortable distance apart, about shoulder width, with the hands relaxed along the sides.

2. The same as #1, but instead of the hands being relaxed along the sides, they are brought together in front of the heart (the heart's center) with the palms together in the prayer position.

3. The same as #1, but instead of the feet being spread apart, the heels are brought together and the toes are apart and the feet are in the shape of a "V".

4. The same as #3, but instead of the hands being relaxed along the side, they are brought together in front of the heart (the heart's center) with the palms together in the prayer position.

Set 1. The Bow -- The Four Bows --
The Heart-Centered Bows:

(I bow to the Light within you.)

       Beginning: Standing relaxation-meditation with the hands at the side (for about a minute). Then we do standing relaxation-meditation with the hands at the heart's center.

       1. Keeping the hands at the heart center, we do four bows, generally breathing out as we bow or bend down, and breathing in as we come up.

       Or we may do the following and any other creative thing we want to do:

       2. On the second bow we may intertwine the fingers as we come up and lift the elbows above the shoulders, and then lower the elbows as we bow down, keeping the palms together at the heart.

       3. On the third bow we may intertwine the fingers as we come up and lift the palms above the head, palms up, and then lower the hands as we go down, keeping the palms together at the heart center.

       4. On the fourth bow we may intertwine the fingers as we come up, and we may lift the hands above the head in praise, or gratitude, or in the shape of a "V" for Victory, and then lower the hands as we go down, keeping the palms together at the heart center. Then come up and end the set.

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

Set 2. Opening the Door of the Heart Center
(I AM an open door of love.)

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

       1. Stretch the hands out to the side with the palms facing forward.

       2. Bring the hands back to the heart with the palms together.

       3. Extend the hands out to the front with the fingers pointing forward.

       4. Bring the hands back to the heart with the palms together.

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

Set 3. Mastering the Seven Energy Centers
or the Seven Chakras.
Opening the Door of the Seven Energy Centers
(I AM the light of the world. Be ye the light of the world.)

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

Note: There is chi in the chakras, there is energy or love or light in the chakras.
This set of exercises helps us to understand the colors of the energy centers or chakras, and helps us increase the flow of light or chi in the chakras or energy centers. The actual colors of the chakras will be given at another time on this website.

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

       1. Part 1:

       Learning the colors and qualities of the spiritual centers or chakras
       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.

       2. Part 2:

       Learning to visualize the energy centers or chakras as disks, wheels, spheres, or lotuses.
       Bring the hands about six inches apart with the palms facing each other, 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.

       3. Part 3:

       Receiving More Light into the Chakras and Filling the Aura with Light or Chi
       Place the hand with hands cupped or upraised, 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. Then raise the hands and gradually breathe in, then lower the hands to the sides and gradually breathe out. Guideline: Repeat the breathing exercise four times or as desired. Then relax the hands by the sides.

       4. Part 4: I AM the Light of the World

       Emanating, Sending, or Radiating the Light of the Chakras Out into the World:
       Extend the arms out at the level of each of the seven chakras, from the crown to the base and try to emanate or send the light of the chakras out to fill the room or local area, the city, the state we are in, the country or nation, and then, eventually the world. Then raise the hands and gradually breathe in, then lower the hands to the sides and gradually breathe out. Guideline: Repeat the breathing exercise four times or as desired. Then relax the hands by the sides.

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

Set 4. Four Energy Circles With Two Hands --
Two Vertical Circles and Two Horizontal Circles:
(I encircle this world with light.)

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

       1. Vertical, Front to Back Circles, In Front of the Heart,
              In one direction or both directions -- outer and inner circles.

       2. Vertical, Side to Side Circles, At About Belly Level
              In one direction or both directions -- outer and inner circles.

       3. Horizontal Circles At About Belly Level
              in one direction or both directions -- clockwise and/or counter-clockwise

       4. Horizontal Rotating Hand Circles, One Above the Other, At About Belly Level
              In one direction or both directions.

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

Set 5. Hands Up-Down and Hands Up and Around
Two subsets of hands up-down, and hands up-and-around.

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

       1. Move the hands up, generally with palms up, in front of the body; and then move the hands down, generally with palms down, back to the side.

       2. Move the hands up and around, in an outer circle, in front of the body.

       3. Move the hands up from the side of the body over the head, and then move the hands down, back to the side.

       4. Move the hands up and around, in an inner circle, in front of the body.

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

Set 6. Four-Direction Protection With Two Hands,
Palms Facing Out

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

       1. Before or Front,

       2. Behind or Back,

       3. To the Right, and

       4. To the Left,

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

Set 7. The Four Kicks

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

       1. Alternating Front Kicks,

       2. Alternating Back Kicks,

       3. Right-Side Kick,

       4. Left-Side Kick,

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

Set 8. Four Strokes Swimming Tai Chi

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

       1. Front Stroke with Alternating Hands,

       2. Front Stroke with Two Hands,

       3. Back Stroke with Alternating Hands,

       4. Back Stroke with Two Hands,

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

Set 9. Five-Pointed Star with Alternating Vertical Circles

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

       Do Five-Pointed Star Position,

       Do Side to Side Movement with hands extended straight out from the side,

       Do Alternating, Vertical, Inner Hand Circles,

       Do Alternating, Vertical, Outer Hand Circles

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

Set 10. Five-Pointed Star With Toe Touches, Forward and Backward Bend, and Side Bends

The explanation will be given later.

Set 11. The Four Colored Crosses

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

       1. Blue Cross

       2. Yellow or Gold Cross

       3. Pink Cross

       4. White Cross

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

Set 12. 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

Set 13. Foot Extension

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

       Alternate Front
       Alternate Back
       On the Right Side
       On the Left Side

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

Set 14. Foot Circles

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

       Alternate Front
       Alternate Back
       To the Right
       To the Left

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

Set 15. Leg Circles

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

       Alternate Front
       Alternate Back
       To the Right
       To the Left

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

Set 16. The Shoulder Rolls and More

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

       Shoulder Rolls
       Arm Circles
       Hand Circles
       Arm Twists

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

Set 17. Tai Chi Aerobics
       Beginning: Standing relaxation-meditation with the hands at the side (for about a minute).

       1. Walking or Marching in Place
       2. Jogging in Placing
       3. Skipping in Place
       4. Jumping or Hopping in Place

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

Plus More:
       Rebounding or Lymphasizing
       Jumping Rope

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

Set 18. Four Eye Exercises

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

       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 cardinal points, 12, 3, 6, and 9.

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

Note: One or both hands may be used to assist the eye movements.

After the eye movements 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.

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

Set 19. The Tai Chi Sun Salutation

14 Steps or Stages -- 14 Movements
(Hands to the 7 Chakras or Energy Centers and then 7 more steps or stages)
The explanation will be given later.

Set 20. Ten-Part (Breathing) 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.

The explanation of the other six movements will be given later.

Repeat as desired.

Note: The exercises above should be done in joy and love for health and fitness, but are also helpful in self defense training.

"Free Form Tai Chi", or "Free-Flowing Tai Chi",
or the "Holy Spirit Flow" or "Cosmic Mother Flow."

       Simply move in free-flowing movements or a free form. Be creative and let go and let the body flow in any appropriate way.

Affirmations of the Holy Spirit Flow or 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.

A Relaxation-Meditation Walk

Tai Chi Walking in Coordination with the Breath
       Basic: Breathe in for four, six, or eight steps; then breathe out for four, six, or eight steps. We may repeat as we like.

       Advanced: Breathe in for four, six, or eight steps; hold the breath for four, six, or eight steps; breathe out for four, six, or eight steps; and hold the breath for four, six, or eight steps. We may repeat as we like.

Another Tai Chi Walking in Coordination with the Breath
       Lift the left knee, raise the right hand and breathe in; lower the left foot to the ground, lower the right hand, and breathe out; lift the right knee, raise the left hand and breathe in; lower the right foot to the ground, lower the left hand, and breathe out.

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

Tai Chi Waltzing

       When most people talk about "Tai Chi," they are really talking about Tai Chi Chuan, that is a series, sequence, or form of Tai Chi exercises or movements. For most Americans, at least, Tai Chi Chuan is too challenging to learn, or they will simply not take weeks or months to learn it. I teach a simplified Tai Chi Chuan that "the many" can do in the very first class, and can learn in about four to ten classes, and is explained below:

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.

Opening -- Similar to the standard opening in most forms, although the feet are spread about shoulder width, comfortably apart. Lifting the hands from the sides, generally with palms down, in a beautiful circle, and returning the hands to the sides. Repeat as desired.

1. The Offering -- Hands (Palms) Up and Around, Offering Our Life, Light, Love and Learning to God.

2. The Asking and Reception -- Hands Circle and Draw Down -- Asking God for His Life, Light, Love, and Learning -- Drawing Down the Life, Light, Love, and Learning of God

3. Opening the Door of the Heart -- Sending Out Life, Light, Love, and Learning

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

Ending or Closing: Return to Standing-Relaxation Meditation

Note: This is a "basic form" that may be changed or enhanced in any way we like.

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

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.

Beginning:
Similar to the standard opening in most forms, although the feet are spread about shoulder width, comfortably apart. Lifting the hands from the sides, generally with palms down, in a beautiful circle, and returning the hands to the sides. Repeat as desired.

Then we move into a Left Forward Stance or Right Forward Stance, one or the other for the complete form,

Note: The left forward stance has the left foot forward, and the right foot to the rear at a 45% angle, and vice versa for the right forward stance.

Then we do:

Part 1 or Level 1:

1. Vertical, Front to Back, Circles:
Vertical, Front to Back, Inner Circles: Circle both hands, palms facing each other in front of the heart. Inner circles are done by moving the hands down from the heart, downward, outward, and upward and back over to the heart.
Then do Vertical, Front to Back, Outer Circles:
Outer circles are done by moving the hands up from the heart and outward and downward and back up to the heart. Repeat as desired. Then we do:

2. Sending and Receiving with Two Hands, or Push-Pull with Two Hands:
Palms facing out. Repeat as desired. Then we do:

3. Sending and Receiving with the Same Hand, or Push-Pull with One Hand:
Use the right hand as the main hand when in the left forward stance, and use the left hand as the main hand when in the right forward stance. Repeat as desired. Then we do:

4. Alternating Arm, Vertical, Circles from the Shoulders, or Windmill Movements:
Alternate Arm, Vertical, Circles from the Shoulders In one direction, If desired do: Alternate Arm, Vertical, Circles from the Shoulders in the other direction, Repeat as desired. Then we do:

Part 2 or Level 2:

5. Two Arm, Vertical, Sychronized Circles from the Shoulders, in one direction, and if desired, in the other direction.
Repeat as desired. Then we do:

6. Two Hand Vertical Round the Clock Circles, in one direction, then the other direction

7. Alternating, Vertical, Inner Circles with the Hands or Arms, then Alternating, Vertical, Outer Circles with the Hands or Arms:
Repeat as desired. Then we do:

8. Alternating, Horizontal, Circles with the Hands or Arms at the Shoulder Level:
Do Alternating, Horizontal, Outer Circles with the Hands or Arms at the Shoulder Level,
Do Alternating, Horizontal, Inner Circles with the Hands or Arms at the Shoulder Level,
Repeat as desired. Then we do:

Level 3

9. Two-Hand Horizontal Circles, in One Direction, Near the Belly Level with the palms facing down:
Two-Hand Horizontal Circles, in one direction, Near the Belly Level:
Two-Hand Horizontal Circles, in the other direction, Near the Belly Level:
Repeat as desired. Then we do:

10. Two-Hand Horizontal Circles, in One Direction, Near the Belly Level with the palms facing up:
Two-Hand Horizontal Circles, in the other direction, Near the Belly Level:
Two-Hand Horizontal Circles with Rotating Hands, in one direction, Near the Belly Level:
Repeat as desired. Then we do:

11. Two-Hand Horizontal Circles with Rotating Hands, in the one direction with the palms facing down:
Two-Hand Horizontal Circles with Rotating Hands, in one direction, Near the Belly Level:
Two-Hand Horizontal Circles with Rotating Hands, in the other direction, Near the Belly Level:
Repeat as desired. Then we do:

12. Two-Hand Horizontal Circles with Rotating Hands, in the one direction with the palms facing up:
Two-Hand Horizontal Circles with Rotating Hands, in one direction, Near the Belly Level:
Two-Hand Horizontal Rotating Hands, in the other direction, Near the Belly Level:
Repeat as desired. Then we do:

Ending or Closing: Return to Standing-Relaxation Meditation

Note: This is a "basic form" that may be changed or enhanced in any way we like.

Approximate time it takes to do this form: Five to ten 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 Forms of Tai Chi / Chi Kung or Qi Gong:

       Spring Forest Qi Gong

       Shen Zhen Tai Chi

       Lee Holden's Qi Gong

       Michael Winn's Tai Chi / Qigong

Four Part Foundational Health Plan:

       1. Sunshine, at least 15 minutes a day,

       2. Fresh air and breathing exercises, preferably outside,

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

       4. Good food or a good diet -- whole foods, that are preferably organically grown. Some recommendations are that we eat more of: whole grains (brown rice, oats, quinoia, barley, rye, buckwheat, and corn), vegetables, beans, peas, nuts and seeds, fruits, and pure expeller-pressed oils. 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.

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-Zonolgy

World Tai Chi and Chi Kung Day

Other Complimentary Exercises:

       The Hatha Yoga on this website
       Note: Click on the link above and scroll down to Hatha Yoga.

       Yogananda's Energizing Exercises -- Click on the Link Above and Scroll Down to see Links to the Energizing Exercises Under Hatha Yoga

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

William Star

Thank you and God Bless You.

I bow to the Great Tao in Thou.

I bow to the Great Tai Chi in You and Me.

May the Flow be with us.

May we be in the River of Life.

Putting These Teachings Into Practice, or Moreover, a Greater Practice
       We may meditate on this teaching and see if and how we are to put it into practice, or a greater practice, to help fulfill our divine plan.
       To Know, To Dare, To Do, and To Be Silent (when appropriate),
       To Share or Speak Out (when appropriate)
       Affirmation: I AM able to put these teachings into practice, or a greater practice, because, with God all things are possible.

This page will be improved, and more teaching and links will be added as often as possible.

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

An Open Copyright of Love by An Open Door of Love
from the website: www.anopendooroflove.org

Note: These teachings are God's gift to us all. You may use them at your own good discretion, as long as you keep this note, and the copyright above, so more people can find this website where this information came from, and be able learn more about many other good things on the website and be blessed by this website. Furthermore, you are encouraged to share these teachings with as many people as possible so that they may receive the benefit. Our desire is to work in a cooperative and complimentary relationship with as many people as possible. You may put these teachings on any website, send them in emails, use them in any book, copy them and share them with others, etc. as long as you include this note, and the copyright above.

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

The Importance of Good Discernment or Good Discretion
       The Discernment of the Holy Spirit
       The Discernment of Our Holy Christ Self or Holy Christ Buddha Mind
              The Selective and Discriminative Intelligence Within Us
       Affirmation: I AM the Pure Mind of God and the Mind of Christ in me (or us).

Our Free Newsletter, An Open Letter of Love:

       This Newsletter, An Open Letter of Love, can help us in many, many ways, including 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, tai chi, chi kung, music, dance, prayer, meditation, affirmations, mantras, decrees, rosaries, health and healing, and more. This newsletter is a great opportunity for all of us. It is dedicated and devoted to us. It can come to us free to our email address.

To Learn More about Our Free Newsletter, An Open Letter of Love, click here.

       Also, if you have signed up for the newsletter, and have changed your email address, or plan to change it, please sign up again for the newsletter with your new email address, so that you can continue to receive it.

To Sign Up Again for Our Free Newsletter, An Open Letter of Love, Click Here.
       Thank you and God Bless You.

Also, you may want to share this website with your friends or email list.
       Please send them this website address: www.anopendooroflove.org.

To Help with Your Prayers, Click Here.

To Give a Donation, Love-Offering or Gift, or to Make a Trade, Click Here.

To Make This website, An Open Door of Love, your default homepage, Click here

Note: It will open up when you open your browser, such as, Internet Explorer. If you don't want to use the website, you simply hit the close button on the website, or you may come back to this box and unclick the box so as to not use An Open Door of Love as your default homepage.

Also, You Might Want to Save This Website as a Favorite Place.

To See Nine or More Translations into Other Languages, Click Here.

To Share, or to Give Your Response or Feedback:
        Click here to "Contact Us" for William Star's email address, phone number, and post office address.

Note: This website is in continuous improvement, continuous evolvement, and more teachings are being added to this website as often as possible. Any and all help, positive suggestions, corrections, and teachings are welcome.

To share a teaching on this topic,
or to help develop this topic, or any other topic on this website:
       If you are interested, you can work together with me to improve this website, to add teachings to this website, and promote this website.
       Click here to "Contact Us" for William Star's email address, phone number, and post office address.

To contact me, William Star, about anything, or to ask a question:
        Click here to "Contact Us" for William Star's email address, phone number, and post office address.

To talk to me, William Star, on the phone:
       Click here to "Contact Us" for William Star's phone number.

To talk about building a website for you,
or to do some research on the Internet for you,
or to edit or proofread some of your writing:
        Click here to "Contact Us" for William Star's email address, phone number, and post office address.

To search this website for any topic:

       You may use the search box below and choose one of three search engines.

Google: Yahoo: MSN:

This Website: www.anopendooroflove.org

An Open Door of Love

William Star -- Director

25 miles south of Livingston, Montana on Highway 89 to Yellowstone Park

2 miles south of Emigrant, Montana

27 miles north of Yellowstone Park and Gardiner, Montana

In Paradise Valley right next to the Yellowstone River

50 miles from Bozeman, Montana

A Haven of Light and Safety

To know our exact address and telephone number, click here. "Contact Us".

United States of America (U.S.A.)
_______________________________________________________

       A Sacred and Sponsored Nation of Light and Love

       A Home of the 'I AM' Race
               If we rearrange the letters of America -- we can get "I am race".

       A Nation of the Four Sacred Freedoms --
              Freedom of Press, Freedom of Speech, Freedom to Assemble or Gather Together, and Freedom of Religion.

Note: At times the leaders and the people of America have done things that are not right, as the leaders and peoples of all nations have done, so I ask forgiveness for anything that the leaders or peoples of America have done that has not been right, but, in general, America is and has been a Great Land of Freedom and Love to the Earth, and I am grateful for such a God-Given Land. And, I might add that every nation should be a "God-Given Land," and all nations should form a "Family of Nations" or S.U.N., a Spiritual United Nations, under the One God -- called by many names. And all people should form "One Family of God" under Heaven. And I hope and pray that we can all say: "In God: We Trust!"

I AM the Victory of Love, and I AM the Love of Victory!

As above, I AM that Magic Presence of Love,
So below, I AM that Magic Love everywhere I go,

And as I AM that Magic Love everywhere I go,
I will reap that Magic Love that I sow.

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

If you like, you may be able print this page.

       You may be able to just click on the print button if there is one, or, if available, click on the file menu at the top of the screen, and then on the print button. If you don't have a color printer, it should print in black and white. You may also be able to highlight a portion of the page and print that portion.

Thank you and God Bless You.

Always Victory and Always Love

Love is the way -- Love is the key!

Come Home, my Beloved,

to the Heart of Everlasting Love.

(Paul the Venetian)

I AM An Open Door of Love;

I Always Have Love to Give!

I AM An Open Door of Love;

I Have a Receptive Heart
for Your Sharing and Caring

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

To go back to the top of this page, click here.

To go to the homepage, click here.