Four Part Foundational Tai Chi / Chi Kung

Including:
1. Relaxation-Meditation,
2. Breathing with Awareness and Breathing Exercises,
3. Four Basic Stretches, plus Four Neck and Back Exercises, and
4. Simplified Sets of Tai Chi / Chi Kung Exercises or Movements
       Note: There are four parts or movements in most sets, that average about 4 minutes to learn and to do.

Plus More:
A Relaxation-Meditation Walk
Tai Chi Walking in Coordination with the Breath

Simplified Tai Chi Chuan
(A Form or Series or Sequence of Movements)

Tai Chi Dancing and/or Waltzing

A Tai Chi Relaxation-Meditation Meal

Note: Tai Chi may also be written as Taiji, and Tai Chi Chuan may also be written as Taijiquan.
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 chakra 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. Simplified Sets or Forms of Tai Chi / 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 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 can a path of joy, happiness, and fun.

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

        One meaning of the word "SMILE," is "Sending My Infinite 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."

       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 far 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.

       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 flexibility of the body or muscles
3. 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 these Tai Chi / Chi Kung exercises, 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 -- 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. It requires only a small amount of sitting space and/or 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 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,
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 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"

       The four positions above are the four basic positions for meditation.

       Meditation may be done in a chair, preferably with arms, or it may be done sitting on a mat, blanket, or sleeping bag with the legs straight out; or in one of the four, cross-legged, sitting postures that are explained below; or it can be done standing.

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.

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 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.

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

       May be done sitting down, lying down, or standing up, but for most people it is best to lye down, and put one or both hands on the belly; or one hand on the belly and one hand on the chest or over the heart.

"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 and the elbows up in the air.

       "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.

       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:
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: It may be best to start with Part 1 and gradually work up to four repetitions or more, than go on to part 2, Part 3, etc.

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

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

       Each of the following breathing exercise are "double good" because they are both a breathing exercise and a physical exercise, and we get the benefits of both a breathing exercise and a physical exercise. Each of these breathing exercise has four parts. It may be good to start with one of two of the breathing exercises, or even one or two parts of one or two of breathing exercises, and then go on from there.

       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 breathing exercises as soon as I can on this website.

       Each of the following "double-good breathing exercises" are done from a standing relaxation-meditation position.

       3. Then move the hands out from the side of the body over the head, and gradually breathe in.
       4. Then move the hands down, back to the side, gradually breathe out

Repeat as one desires.

1. Hands, Up-Down Breath    (Please see the pictures above.)

       Hands up, belly out, breathe in; hands down, belly in, breathe out. Standing with the palms of the hands facing the belly, and with up-down movements of the hands.

       1. 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.
       2. 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.
       3. Gradually raise the hands to the shoulder level and breathe in, and then gradually lower the hands to the sides and breathe out.
       4. 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.

Note: It may be best to start with Part 1 and gradually work up to four repetitions or more, than go on to part 2, Part 3, etc.

2. Hands Out-In Breath
Hands Out, Belly Out; Hands In, Belly 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 out towards the sides and in towards the belly.

       1. 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 back to the belly and breathe out.
       2. 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 back to the chest and breathe out.
       3. 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.
       4. 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.

Note: It may be best to start with Part 1 and gradually work up to four repetitions or more, than go on to part 2, Part 3, etc.

3. Hands Head-to-Knee Breath
Hands Up and Around the Sides of the Head and Down to the Knees Breath

       1. Front -- gradually bring the hands up and around the sides of the head, breathing in; then gradually move the hands down and rest them on the knees, palms down, breathing out, and bending at the knees. Then come back to a standing position.

       2. Back -- gradually bring the hands up and around the sides of the head, breathing in; then gradually move the hands down the back behind the shoulders, and then around the back and down the back, and bring the hands to rest behind the knees, palms up or forward, breathing out, and bending at the knees. Then come back to a standing position.

       3. To the right -- gradually bring the hands up and around the sides of the head, breathing in; then gradually move the hands down, turning to the right, and resting the left hand on the right knee, palm down, and the right hand is extended to the rear and back, breathing out, and bending at the knees. Then come back to a standing position.

       4. To the left -- gradually bring the hands up and around the sides of the head, breathing in; then gradually move the hands down, turning to the left, and resting the right hand on the left knee, palm down, and the left hand is extended to the rear and back, breathing out, and bending at the knees. Then come back to a standing position.

4. Hands Head-to-Toe Breath
       1. Front -- gradually bring the hands up and around the sides of the head, breathing in; then gradually move the hands down and strive to rest them on the toes, palms down, breathing out, and bending at the knees. Then come back to a standing position.

       2. Back -- gradually bring the hands up and around the sides of the head, breathing in; then gradually move the hands down the back behind the shoulders, and then around the back and down the back, and bring the hands to rest behind the heels, and then around to the toes, breathing out, and bending at the knees. Then come back to a standing position.

       3. To the right -- gradually bring the hands up and around the sides of the head, breathing in; then gradually move the hands down, turning to the right, and striving to bring the hands to the right side of the toes, breathing out, and bending at the knees. Then come back to a standing position.

       3. To the left -- gradually bring the hands up and around the sides of the head, breathing in; then gradually move the hands down, turning to the left, and striving to bring the hands to the left side of the toes, breathing out, and bending at the knees. Then come back to a standing position.

Guideline: Strive to do four, or more, repetitions of each of the four breaths above.

Note: Each of the breathing exercises above, may, also, 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 your 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.

1. Biceps Breath
       Will be explained later.

2. Triceps Breath
       Will be explained later.

3. The Biceps-Triceps Breath or Combination Breath
       Will be explained later.

4. Another Biceps-Triceps Breath or Combination Breath

       Will be explained later.

Guideline: Strive to do four, or more, repetitions of each of the four breaths above.

Note: Each of the breathing exercises above, may, also, 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 your 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.

1. 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.

       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 to the sides.
Repeat as desired.

2. Hands Up, Back, Front, and Down Breath
       Hands up to shoulder level, breathe in; hands toward the back, breathe out; hands back to the shoulder level, breathe in; and hands down to the side, breathe out.

       1. Gradually breathe in and lift the hands up from the sides to the shoulder level,
       2. Gradually breathe out and bring the hands toward the back of the body,
       3. Gradually breathe in and bring the hands front straight out from the shoulders,
       4. Gradually breathe out and lower the hands to the sides.
Repeat as desired.

3. Alternate Hands Over the Head Breath (Over the Head)
       Will be explained later.

4. Angel Wings Breath or Palms Up Breath (Over the Head)
       Will be explained later.

Guideline: Strive to do four, or more, repetitions of each of the four breaths above.

Note: Each of the breathing exercises above, may, also, 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 your 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.

1. Taking off or Flying Front or Forward Breath

2. Flying Higher or Flying Up Breath

3. The Gliding Breath

4. The (Coming in for a) Landing Breath

Guideline: Strive to do four, or more, repetitions of each of the four breaths above.

Note: Each of the breathing exercises above, may, also, 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 your 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.

Stretching Exercises -- Four Basic Stretches

       1. Conscious or Creative Stretch -- A Do-It-Yourself Stretch, or Creative Stretch.

       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.

       2. Heaven to Earth Stretch with Two Hands

       Stretch your hands up to heaven, above the head; and then bring our hands down to the earth, toward 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 Alternate Hands Stretch

       We lift one hand up, and then the other hand up, and keep alternating until we have had enough.

       4. Angel Wings Stretch or Palms Up Stretch

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

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

A Second Set of Stretching Exercises -- The Cross Stretches

       1. The Basic Cross with Hands Outstretched to the Sides

       2. The Cross with Side to Side Movements with Hands Outstretched to the Sides

       3. The Cross with Side-to-Side Movements with Alternate Vertical Arm Circles.

       4. The Cross with Forward and Backward Bend with Hands Outstretched to the Sides

The Basic Ten Sets of Exercises (Fundamental or Basic Exercises):

All of The Basic Eight Sets of Exercises have for parts, similar to the neck and back exercises, except the foot exercises, which has two parts.

We may do any of the sets we choose, or any parts of the sets we choose, and do not have to do all of them, although that is how we would generally get the most benefit.

I, William Star, strive to do these Basic Eight Sets almost every day, although it has been a very gradual process to come to this point, in fact, years.

1. Neck Exercises

       A do-it-yourself neck adjustment, alignment, and potential 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

Four Mini-Massages (These mini-massages are not part of the Basic Ten, but are a nice addition.)
       After the neck exercises, four "mini-massages", may be done, or these may be skipped, and we go on to the back exercises:

       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.

2. Back Exercises

       A do-it-yourself back adjustment, alignment, and potential 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

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

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.

3. Hand Exercises

4. Arm Exercises

5. Eye Exercises

       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.

6. Shoulder Exercises

7. Foot Exercises

8. Leg Exercises

9. One Type of Knee-Bends

10. A Second Type of Knee Bends

       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 if you like)

       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 transmuting flame within that Tube of Light. (We may repeat this 3 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. (We may repeat this 3 or more times.)

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.

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

A Tai Chi Beginning

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

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

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

* "Holy Spirit" or "Cosmic Mother" can be substituted for the words "Tai Chi".

       The following sets of exercises are some of the greatest form 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 moments on our lunch hours. We may do them indoors or outdoors. We do them in "our work 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.

       On the average, the time it takes to do each set is about four minutes.

       Furthermore, almost all these sets are "breathing exercises", or at least may help us to breathe deeper and better.

An Explanation of Circular Movements

       Front-to-Back Hand Circles
       Side-to-Side Hand Circles
       Vertical (Fore)Arm Circles
       Horizontal (Fore)Arm Circles
       Inner and Outer Circles

An explanation will be given as time permits.

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

Set 1. The Bow, Greeting or Salutation -- The Four Bows
          The Heart-Centered Bows:

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

       1. The First Subset or Variation: The Simple Bow: Keeping the hands at the heart center, we gradually bow down, generally breathing out as we bow or bend down; and then gradually come up, breathing in as we come up. (Guideline: We may do the bow 1 to 4 times, or more.)

Note: This subset may be plenty to start with, and not doing the other subsets, unless you want to, and then going on to Set 2.

       2. The Second Subset or Variation: The Bow with the Hands Raised in Victory or Praise. An explanation will be given later.

       3. The Third Subset or Variation: The Bow with the Front-to-Back, Vertical Hand Circles. An Explanation will be given later.

       4. The Fourth Subset or Variation: The Bow with the Side-to-Side, Vertical Hand Circles: Keeping the hands at the heart center, we gradually bow down, and do a vertical, inner, side-to-side circle with both hands; and then gradually come up, doing a vertical, outer, side-to-side circle with both hands. (Guideline: We may do this bow 1 to 4 times, breathing out as we bow down, and breathing in as we come up.)

Note: We may do only one or two subsets or whatever works for us. We may do 1 to 4 repetitions, or more.

We do not have to do these exercises or movements exactly as given here, but anything close is fine. Moreover, we can be creative and change these exercises or movements in any appropriate way or order.

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

Some of the benefits 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.

I bow to the Great God in thou.
I bow to the Great Father-Mother in thee.

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

       A Chart of Your Buddha Nature, Christ Nature, or Krishna Nature

Set 2. Opening the Door More of the Heart
          Expanding or Increasing the Love and/or Light of the Heart

       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.

First Variation: Opening the Door of the Heart with Straight Arm Movements:

       1. Stretch the hands out to the side.

       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.

       Strive to repeat four times or as desired.

Second Variation: Opening the Door of the Heart with Circular Arm Movements:

       Third Variation: Opening the Door of the Heart with Cupped Hands or Chaliced Hands:

       Move the hands up and around in a vertical, outer, side-to-side circle, and bring the hands back to the heart.

       Then we may move the hands in an outer horizontal circle bringing the hands back to the heart.

       Strive to repeat four times or as desired.

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

Teachings: Love thy neighbor as thyself.

Affirmations that may be used for the first variation. The affirmations may also be used for the second variation:

I AM centered in my heart of love. I AM an open door of light. I AM an open door of love. (with the hands at the heart).
I AM opening the door more of my heart (while extending the hands out to the side).
I AM a beautiful smile (when the hands are brought back to the heart).
I AM sending my infinite love everywhere (while the hands are being extended to the front).
I AM the love of the world. I AM the light of the world (while the hands are extended, or brought back to the heart).

Some of the Benefits are: Increase in the love and light 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.

Set 3. Turning in Circles of Light and Love
          Turning or Circling Around in Light and Love
          Emanating or Radiating Light and Love in Circles
          With Four Hand Positions

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

       1. With the left palm over the heart, and the right palm outward. Place the left palm over the heart, and turn the right palm outward, 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. With both palms facing outward. Turn both palms facing outward, and then turn in one or more circles; emanating, radiating light and love).

       3. With the left palm over the heart, and the right palm turned outward and the right arm extended. 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. With both arms extended. Then turn in one or more circles; emanating, radiating light and love. We may become "whirling dervishes".

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

An affirmation that may be used: I AM emanating, radiating light and love.

Complimentary Teaching: Be ye the light of the world. One goal is to emanate or radiate love or light as we do each one of these circles.

Affirmations: I AM turning in circles of light and love. I AM whirling, and twirling in circles of light and love. I AM circles of light and love.

Some of the Benefits are: 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.

Set 4. Four, Healing Light -- Healing Love, Hand Circles

          Hand Circles 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 side (for about a minute). Then bring the hands to the heart center, palms together, in the prayer position.

Do circles using the palm of one hand facing the body in a vertical, clockwise direction.

       1. At the belly

       2. At the heart or chest

       3. In front of the face

       4. At the crown or top of the head

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

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

Complimentary Teaching: Physician, heal thyself.

Affirmations: 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 charging and healing my body with light and love.

Complimentary teaching to be given from the "I AM Discourses"

The Healing Thoughtform

Note: There are no numbers for the sets from this point on in order to emphasize that we may pick and choose which sets we want to do and in what order. The ideal is to the sets in "complimentary pairs", such as 1 and 2, 3 and 4, 5 and 6, etc

Set: Hands Up-Down Movements for Body Healing and Recharge

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

       1. In the Front,

       2. Behind, or in the Back,

       3. On the Right Side , and

       4. On the Left Side,

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

Complimentary teaching to be given from the "I AM Discourses"

Set: The Tai Chi Sun Salutation
       With the Hands, Palms Together, Placed at Each One of the Upper Four Chakras; Four Movements; and Standing-Relaxation Meditation.

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

       With the Hands, Palms Together, Placed at Each One of the Upper Four Chakras; Four Movements; and Standing-Relaxation Meditation.

       A better explanation will be given later.

Set: Front to Back, Vertical Hand Circles

       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 Body,
              with the hands circling or rotating around each other, and the palms are facing the body.

       2. Vertical, Front to Back Circles, In Front of the Body,
              with palms facing each other and doing an alternating movement

       3. Vertical, Front to Back Circles, In Front of the Body,
              with palms facing each other and doing a coordinated movement

       4. Vertical, Front to Back Circles, with arm circles at the shoulders

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

Set: Side-to-Side, Vertical Hand Circles

Note: An explanation will be given as time permits.

Also, as we do the alternating vertical circles, we may visualize the vertical solar ring or a vertical electronic ring or circle around us.

Set: Five-Pointed Star with Alternating Side-to-Side Vertical Hand Circles
Plus, Wave Hands in a Cloud, and Forearm Movements

       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. Alternating, Vertical, Hand Circles

       2. Wave hands in a cloud

       3. Inner Forearm Movements or Inner Blocks

       4. Outer Forearm Movements or Outer Blocks

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

Plus more: Alternately Wave Hands from Side to Side

Complimentary Spiritual Teaching: After we go into the position of the five-pointed star, we may invoke the five dhyani buddhas over us at each of the five points of the star with the "six" dhyani buddha directly over our form. Om Vairochana, Akshobhya, Ratnasabhava, Amitabha, Amoghasiddhi, Vajrasattva, Om.

Set: Five-Pointed Star with Vertical, Infinity or Figure 8 Circles with the Hands and Arms

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

       1. Side to Side with One Hand

       2. Side to Side, with Both Hands

       3. Up-Down with One Hand

       4. Up-Down with Both Hands

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

Set: Horizontal Hand Circles

Set: More Horizontal Hand Circles

Set: Hands Up-Down, and Hands Up and Around
Hands Up-Down in Front of the Body with Outer Vertical, Hand Circles
Hands Up-Down from the Side with Inner Energy Vertical, Hand Circles
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: Rocking Movements on the Feet

Set: The Four Leg Extensions or the Four Kicks

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

       Alternate Front -- One Leg, than the Other Leg
       Alternate Back -- One Leg, than the Other Leg
       To the Right with the right leg
       To the Left with the left leg

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

Set: 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 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.

Set: 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: Four Strokes Flying Tai Chi

       1. Taking off or Flying Front or Forward Stroke

       2. Flying Up Stroke

       3. Gliding

       4. Coming in for a Landing or Backward Stroke

Guideline: Strive to do four, or more, repetitions of each of the four breaths above.

Note: Each of the breathing exercises above, may, also, 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 your 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.

Set: 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.

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: 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: Tai Chi Knee Bends

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

       An explanation will be given as time permits.

Set: The Squat

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

       1. Rock Forward and Backward,

       2. Rock to the Right and to the Left,

       3. Move Up and Down, Generally with the Hands on the Knees,

       4. Move in a Circle.

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

Set: Hand Clapping or Clapping of Hands
       Beginning: Standing relaxation-meditation with the hands at the side (for about a minute).

       1. Front and Back
       2. To the Right and to the Left
       3. Above and Below
       4. In a Circle at the Four Cardinal Points: 12, 3, 6 and 9 o'clock lines,
              or "North, East, South, and West"

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

Set: 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: Ten-Part Tai Chi Exercise (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.

Set: 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, sacred 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.

       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.

       Part 1. Learning the names of the chakras:
              Crown,
              Third Eye or Forehead,
              Throat,
              Heart,
              Solar Plexus,
              Seat of the Soul or Navel,and
              Base of the spine.

              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.

       Part 2. Learning the colors of the chakras, beginning with the crown, and then on down:
              Gold or Yellow
              Green,
              Blue,
              Pink,
              Purple (and gold),
              Violet, and
              White.

              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.

       Part 3. Learning the qualities of the chakras, beginning with the crown and then on down:

              wisdom, understanding and illumination,
              truth, healing, and precipitation,
              Power, will, and determination,
              love, compassion, and adoration,
              peace, service, and ministration,
              mercy, forgiveness and transmutation, and
              purity, wholeness, and integration.

              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.

       Part 4. Learning to Visualize 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.

              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.