Chi is energy -- the energy of life. It is vital energy, life energy, or electronic energy. It is love and light. 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 be centered in our hearts -- our heart chakra of divine love. Divine love and light are the best chi, the best energy, and the best protection.

       This way of energy flow or practice of energy flow has four main parts:

1. Relaxation-Meditation, that is, stilling the intellectual mind and the body by sitting down, lying down, or standing still,
2. Breathing with Awareness or Conscious Breathing, 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. A Happy Heart is achieved by right living.

       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 be a path of joy, happiness, and fun.

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

       Joy is the motor of life.

       True Tai chi is also about love -- becoming the love and light of the world.

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

       I 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 eliminate cramps,
4. endurance or stamina; 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, a little more than 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.

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

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

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

       Here is one testimonial from one of my students at Laguna Creek Tennis and Racquet Club exactly as she sent it to me in an email:
       "JUST WANTED TO SAY THAT WE ENJOY YOUR TAI CHI CLASS!!!!!!!!!!!!!!!! IT IS SO PEACEFUL AND RELAXING!!!!!!!!!!!!!!!! LAGUNA TENNIS AND RACQUET CLUB MEMBER, MARIA"

There are four basic positions for meditation, which are:

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

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

The Four Crossed-Legged Sitting Postures are:

1. the simple crossed-legged posture,

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

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

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

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

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

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

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

An Understanding of Relaxation-Meditation:

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

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

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

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

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

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

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

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

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

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

Awareness of the Heartbeat

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

Conscious Breathing, Breathing with Awareness, or Observing our Breath:

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

       One or both hands may be placed on the belly, or one hand on the belly and one hand on the chest or over the heart. As we gradually breathe in, the belly should expand, and as we gradually breathe out, the belly should contract. This is proper, good, normal breathing. If 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, then 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, generally with palms up, over the head, and gradually breathe in.
       4. Then move the hands down, generally with palms down, back to the side, gradually breathe out

Repeat as one desires.

Note: Only Part 1 is shown above.

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.

Testimonials:

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

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

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. 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. 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. 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.

1. 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.

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.

2. Neck Exercises -- Four Basic Movements

       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

3. Back Exercises -- Four Basic Movements

       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.

4. Mini-Massages -- Four Basic Mini-Massages

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

       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 hands being relaxed along the sides, they are uplifted near the heart so that the palms are up.

4. The same as #1, but instead of the hands being relaxed along the sides, the hands, arms and shoulders form a "circle" in front of the heart, with the fingertips pointing toward each other, and the palms facing toward the heart.

Plus More:
       The standing relaxation meditation may also be done with the heals together and the toes apart, the feet in the shape of a "V", with the same four hands positions:
1. hands relaxed by the sides,
2. hands at the hearts center, palms together,
3. hands uplifted near the heart, or the palms up, and
4. hands, arms, and shoulders form a circle in front of the heart.

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

Affirmations that may be used with the Standing-Relaxation Meditation; in particular, when the hands are at the heart:
I AM heart-centered.
I AM centered in my heart.
I AM centered in light and love.
I AM all light, I AM all love.

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

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

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

       Furthermore, almost all these sets are "breathing exercises", or at least may help us to breathe deeper and better. These sets are generally "double-good"; that is, they are both a good physical exercise and a good breathing exercise.

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 set in about 2 to 4 minutes, start practicing, and get immediate benefit.

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

Set 1. The Bow 1, (Greeting or Salutation)
          The Basic Bow or Simple Bow, Parts 1 and 2, or
          The Basic Bow with Hands Upraised in Praise, Parts 1, 2, 3, and 4.
          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.

There are two Subsets or Variations Below. We may one or both.

The Basic Bow or Simple Bow with the Hands at the Heart Center :
       1. Keeping the hands at the heart center, we gradually bow down, generally breathing out as we bow down.
       2. Gradually come up, keeping the hands at the heart, and breathing in as we come up.

The Basic Bow with the Hands at the Heart Center and then Upraised in Praise:

       1. Keeping the hands at the heart center, we gradually bow down, generally breathing out as we bow down.
       2. Gradually come up, keeping the hands at the heart, and breathing in for a "half breath" as we come up.

       3. Gradually lift the hands in praise or victory, completing the "half breath".
       Note: Parts 2 and 3 may merge into one part or step.
       4. Gradually bring the hands back to the heart, breathing out.

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

Guideline for Repetitions: Do 1 to 4, and then 4 or more

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

Approximate time needed to do the basic bow: 1/2 minute, so four repetitions would take about 2 minutes.
Approximate time needed to do the bow with the hands upraised in praise: 1 minute, so four repetitions would take about four minutes, or less.

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 Lord God in thou.
I bow to the Father-Mother in you and me.

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

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

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

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

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

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

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

An Affirmation that may be used between all sets:
       I AM a being of violet fire,
       I AM the purity God desires.(4X) means (4 times)

Set 2. The Bow 2, (Greeting or Salutation)
          The Basic Bow or Simple Bow with Vertical, Inner, Side-to-Side Circles, Parts 1 and 2.
          The Basic Bow with Vertical. Inner and Outer, Side-to-Side Circles, Parts 1, 2, 3, and 4.
          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.

There are two Subsets or Variations Below. We may one or both.

The Basic Bow with Vertical, Inner, Side-to-Side Arm Circles:
       1. With the hands at the heart, begin to do vertical, inner, side-to-side circle and gradually breathe in as we do the circle, returning the hands to the heart. Continue the movement, bowing down as we breathe out.
       2. Come up and breathe in, with the hands at the heart.

The Basic Bow with Vertical, Inner and Outer, Side-to-Side Arm Circles:

       1. With the hands at the heart, begin to do vertical, inner, side-to-side arm circles and gradually breathe in as we do the first part of the circle,

       2. Continue to do the second part of the arm circles, breathing out as we bow down,
       Note: Parts 1 and 2 may merge into one part or step.

       3. Gradually come up, breathing in as we come up, and doing the first part of a vertical, outer, side-to-side arm circles,
       4. Complete the vertical, outer, side-to-side arm circles, bringing the hands to the heart, and breathing out.
       Note: Parts 3 and 4 may merge into one part or step.

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

Guideline: We may do one or both bows above 1 to 4 times, or more.

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

Approximate time needed to do the basic bow: 1/2 minute, so four repetitions would take about 2 minutes.
Approximate time needed to do the bow with the hands upraised in praise: 1 minute, so four repetitions would take about four minutes, or less.

Complimentary Teachings: Same as Set 1.

Set 3: Heart Flow or Heart Stream 1
          Opening the Door More of the Heart
          To Emanate or Radiate More Love and Light from 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.

There are four Subsets or Variations Below. We may do 1, 2, 3, and/or 4.

1. First Subset or Variation: Opening the Door More of the Heart by Opening the Palms and Facing Them Outward:

       1. Open the palms so that they face out or forward.

       2. Extend the arm out in front so that the palms are facing out or forward.

2. Second Subset or Variation: Opening the Door More of the Heart and Forming Chaliced Hands or Cupped Hands:

3. Third Subset or Variation: Opening the Door More 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.

4. Fourth Subset or Variation: Opening the Door More of the Heart with Circular Arm Movements:

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

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

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

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

Complimentary Teaching and Affirmations that may be used:

I AM opening the door more of my heart. I AM a beautiful smile (s.m.i.l.e.), and I AM sending my infinite love everywhere.

Note: The letters in the word "smile" can mean sending my infinite love everywhere.

For Subset 3, the following affirmations may be used:

I AM opening the door more of my heart. (For Part 1.)

I AM a beautiful smile (after the hands are brought back to the heart, before Part 3).

I AM sending my infinite love everywhere. (For Part 3.)

Or for Part 3, we may use: 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).

Beautiful Affirmations of Love that are on this website, may also be used.

Set 4: Heart Flow or Heart Stream 2
          Turning in Circles of Love and Light
          Turning or Circling Around in Love and Light
          Emanating or Radiating Love and Light 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 continue whirling and twirling and become "whirling dervishes".

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

Some of the Benefits may be:
Strengthening of the arms and chest.
Development of a greater balance.
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.

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

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

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

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

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

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

Affirmations that may be used:
I AM emanating, radiating light and love.
I AM vibrating, scintillating, emanating, radiating light and love.
I AM the light of the world.
I AM the love of the world.
I AM the life of the world.

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

I AM the Light of the Heart...

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

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

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

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

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Set 5. Healing Light -- Healing Love Recharge 1

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

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

Healing Affirmations that may be used:

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

Energy affirmations that may be used:

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

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

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

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

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

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

The Healing Thoughtform

Set 6: Healing Light -- Healing Love Recharge 2
          Hands Up-Down Recharge
          For Healing and Recharging the Body

       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. In the Front: Bring the hands over the head with the palms facing downward and the hands apart, with the tips of the fingers facing each other, and gradually breathing in. Then move the hands down in front of the body towards the feet, gradually breathing out. Then move the hands back up again over the head, gradually breathing in. Repeat as desired.
Note: Just doing this part may be plenty in the beginning, although we may do a similar movements for parts 2, 3 and 4.

       2. Behind, or in the Back,

       3. On the Right Side , and

       4. On the Left Side,

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

Note: The benefits, complimentary teaching, and affirmations are basically the same as Set 5.

       It is important to understand that these sets of exercises are some of the most important exercises that we can do. Moreover, the breath is usually coordinated with the movement; that is, they are generally breathing exercises too, so the exercises become more beneficial or effective. Then if we practice the complimentary spiritual teachings and affirmations, then we have one of the greatest forms of spiritual-physical exercises that we can do.
       The main complimentary, spiritual-physical exercises to these Tai chi / Chi Kung exercises are the standing kriya hatha yoga that I teach, that will be or is given on the page on yoga.

Set 7: Vertical Arm Circles 1
          Vertical, Front to Back Arm 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, In Front of the Body Approximately at the Solar Plexus Level
              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 Approximately at the Solar Plexus Level,
              with palms facing each other and doing an alternating movement or coordinated movement

       3. Vertical, Front to Back Circles, In Front of the Body, Somewhat Along the Sides,
              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.

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

Set 8: Vertical Arm Circles 2
          Vertical, Side-to-Side Arm 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. Side to Side, Vertical Hand and Arm Circles out toward the side of the body, with both hands moving in an outer direction or an inner direction.

       2. Side to Side, Vertical Hand and Arm Circles, Coordinated Together, In Front of the Body

       3. Side to Side, Vertical Hand and Arm Circle with One Hand, then the other Hand

       4. Side to Side, Vertical Hand and Arm Circle with Both Hands Coordinated Together in one direction (clockwise or counter-clockwise), then, if desired, the other direction.

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

Complimentary Teaching:
       Also, as we do the alternating vertical circles, we may visualize, establish, and/or create the vertical, side-to-side solar ring, electronic fire ring, or ring of fire around us.
Saint Germain's teaching: Will be given as time permits.

Affirmations that may be used:

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

Set 9: Horizontal Arm Circles 1
          Four Types of Horizontal Arm Circles

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

       1. Horizontal Hand Circles

       2. Horizontal Hand Circles with Rotating Hands

       3. Horizontal Hand Circles on the Sides, at the Waist Level

       4. Horizontal Hand Circles on the Sides, at the Shoulder Level

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

Complimentary Teaching: To be given later.

Set 10: Horizontal Circles 2
            Horizontal Hand and Arm Circles While Turning Around

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

       1. Turn around with One Hand Over the Heart, and One Hand Extended with Index and Middle Fingers Extended (Sometimes called "sword fingers".

       2. Turn around with Both Hands Extended Out to the Same Side, with Sword Fingers

       3. Turn around with Both Hands Extended Out from the Side In Opposite Directions, with Sword Fingers

       4. Turn around with Both Hands, with Sword Fingers, Extended to the Front of the Body.

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

Complimentary Teaching:
       As we turn in circles, we may visualize, establish, and/or create the horizontal solar ring, electronic fire ring, or ring of fire around us approximately nine feet in diameter, although the diameter may be whatever we want. This solar ring is a forcefield of energy or chi.
Saint Germain's teaching: Will be given as time permits.

Affirmations that may be used:

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

Set: Hand and Arm Exercises 1 -- Hand Exercises or Movements
Four Basic Movements with the Hands and Arms Outstretched to the Sides

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

       1. Up-Down Movements of the Hands,

       2. Front-Back Movements of the Hands,

       3. Turning or Twisting Movements of the Hands,

       4. Circular Movements of the Hands

              In one or both directions

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

Set: Hand and Arm Exercises 2 -- Arm Exercises or Movements
Four Basic Movements with the Arms Outstretched to the Sides

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

       1. Up-Down Movements of the Arms,

       2. Front-Back Movements of the Arms,

       3. Turning or Twisting Movements of the Arms,

       4. Circular Movements of the Arms

              In one or both directions

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

Set: Shoulder Exercises 1
Four Basic Movements with the Arms Outstretched to the Sides

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

       1. Up-Down Movements of the Shoulders,

       2. Front-Back Movements of the Shoulders,

       3. Turning or Twisting Movements,

       4. Circular Movements

              In one or both directions

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

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

Set: Shoulder Exercises 2 -- With Hand Clapping

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

       1. Up-Down Clapping, or Clapping Above and Below
              One or two variations
       2. Front and Back Clap
       3. To the Right and to the Left
       4. Clapping in Circles
              One or two variations

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

Set: Hands Up-Down 1
Hands Up-Down in Front of the Body
Hands Up-Down from the Side

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

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

Set: Hands Up-Down 2 -- Hands and Arms Up and Around
Hands Up-Down in Front of the Body with Vertical, Outer, Hand and Arm Circles
Hands Up-Down from the Side with Vertical, Inner, Hand and Arm Circles

       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.

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

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Set: Four-Direction Protection 1
       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.

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

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

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

Lord Shiva before...

I AM light before ...

I AM love before ...

Set: The Four Protections 2
       The Four Leg Extensions or the Four Kicks

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

       1. Alternate Front -- One Leg, than the Other Leg

       2. Alternate Back -- One Leg, than the Other Leg

       3. To the Right with the right leg

       4. To the Left with the left leg, or alternating right and left legs.

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

Set: The Four Strokes 1
        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: The Four Strokes 2
       Four-Strokes Flying Tai Chi

       Preliminary: Bird Flaps Wings.

       1. Forward Stroke with Both Hands -- Taking off Stroke

       2. Hands Up-Down Stroke -- Flying-Up or Higher Stroke

       3. Gliding Stroke with Both Hands Outstretched

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

Guideline for Repetitions: 1 to 4, and then 4 or more

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.

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

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

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Set: Eye Exercises 1
Four Basic Movements

       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.

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: Eye Exercises 2
        With the Use of the Arms and Hands

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

Set: Smiling Tai Chi -- The Tai Chi Smile

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

       Smile and the world smiles with us.

       Joy is the motor of life.

       True Tai chi is also about love -- becoming the love and light of the world.

Set: Laughing Tai Chi -- Tai Chi Laughter

       Laugh and the world laughs with us.

Set: Tai Chi Aerobics 1
       Beginning: Standing relaxation-meditation with the hands at the side for about a minute.

       1. Walking in Place; or Preferably, a Relaxing, Regular Walk Outside in the Sunshine and Fresh Air
       2. Marching in Place, or Preferably, a Relaxing, Regular Walk Outside in the Sunshine and Fresh Air
       3. Walking or Marching in Place With Hand Crossover to the Opposite Knees
       4. Walking or Marching in Place With Hand Crossover to the Opposite Heels Behind the Back

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

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

Set: Tai Chi Aerobics 2
       Beginning: Standing relaxation-meditation with the hands at the side (for about a minute).

       1. Jogging in Place
       2. Skipping in Place
       3. Jumping or Hopping in Place
       4. Jumping Rope and/or Rebounding or Lymphasizing

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

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

Set: Five-Pointed Star 1
        With Alternating Side-to-Side Vertical Hand Circles
        Plus, Wave Hands in a Cloud, and Forearm Movements, and Hand and Arm 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. Shuffle hands or wave hands in a cloud,

       3. Forearm movements
              Inner and outer or to the left and to the right,

       4. Wave hands horizontally at about the belly level
              Inner and outer or to the left and to the right.

       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 2
       With Side-to-Side or Horizontal Infinity or Figure 8 Movements with the Hands and Arms
       With Up-Down or Vertical Infinity or Figure 8 Movements with the Hands and Arms


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

       1. Do figure 8 or infinity movements side-to-side or horizontally with one hand

       2. Do figure 8 or infinity movements side-to-side or horizontally with both hands

       1. Do figure 8 or infinity movements up-down or vertically with one hand

       2. Do figure 8 or infinity movements up-down or vertically with both hands

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

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

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Set: The Rays 1 -- The Spheres of the Rays or The Four Colored Crosses?????????????????????
The Seven Rays, Plus the 8th Ray of Integration
       Beginning: Standing relaxation-meditation with the hands at the side (for about a minute).

       1. Blue (Sphere or Cross)

       2. Yellow (Sphere or Cross)

       3. Pink Cross

       4. White Cross

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

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

The Seven Energy Centers or the Seven Chakras or Chi Centers
Expanding the Light of the Seven Energy Centers or Chakras
Learning the Names, Colors, Qualities, and Visualizations of the Seven Energy Centers,
The Seven Chakras or Chi Centers.

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

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

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

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

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

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

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

Set: Chakras 1 -- Learning the Names of the Chakras.

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

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

Set: Chakras 2 -- Learning the Colors of the Chakras, beginning with the crown, and then on down.

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

       Bring the palms together at the level of each of the seven energy centers from the crown chakra to the base of the spine chakra, and think of the color, or try to visualize the color, or chant to the light of the chakras -- golden light, green light, blue light, etc.

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

Set: Chakras 3 -- Learning the Qualities of the Chakras, beginning with the crown and then on down:

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

Set: Chakras 4 -- Learning the Visualizations for the Chakras, beginning with the crown, and then on down:

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

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

              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.