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, 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. Stretches, Neck and Back Exercises, and
4. Simplified Sets or Forms of Chi Kung Exercises

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

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

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

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

       We can affirm: I am happy heart.

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

       Another good affirmation is: I am a happy person.

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

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

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

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

       More specifically , these exercises can help us to:

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

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

       I, William Star, have learned that if we want to extend our lives, and to slow down and possibly reverse the aging process, then we need to realize that exercise is generally a very important factor, and some of the best exercises we can do are these 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. Even while we are working, we can take a two to four minute break, relax, meditate, and do some breathing exercises. These simple practices, can make a major improvement in our energy level and ability to do our work.
       This Tai chi / Chi Kung requires only a small amount of sitting space and/or standing space, a little more than arms length. And even if we just have two to four minutes, we can do something, especially breathing exercises.

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

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

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

       Here are the Four G's of Practice:

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

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

       Here are the Four P's of Practice:

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

Note: Our ability to perform the exercises will get better and easier with practice.

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

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

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

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

       Many people, especially in China, have been cured or freed of many diseases or health problems by the practice of 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, possibly with the back against the wall;
3. in one of the four, cross-legged, sitting positions or postures that are explained below; or
4. standing.

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

The Four Crossed-Legged Sitting Postures are:

1. the simple crossed-legged posture,

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

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

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

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

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

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

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

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

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

       Then we may say:
I AM a being of violet fire, I AM the purity God desires.
(4X, that is, 4 or more times or repetitions)

An Understanding of Relaxation-Meditation:

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

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

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

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

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

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

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

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

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

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

Awareness of the Heartbeat

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

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

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

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

Affirmations we way use to help us breathe better:

I am able to breathe perfectly and normally.
I AM the perfectly controlled breath of my body.
I AM the pure atmosphere of every breath I breathe.
I AM able to learn and to do these breathing exercises.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Note: Relaxation may be a breath away.

       "Listening" to 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.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

1. The First Opening Breath or The Flowing Hands Breath
or Somewhat Circular Hands Breath
Hands are extended out in front of the body

The movements are similar to an opening Tai chi chuan movement.
Video of Beginning movement in Tai chi chuan.
The beginning movement is repeated and explained better about 1 to 2 minutes into the video.

       Part 1 or Level 1. Gradually lift and extend the hands out in front of the body, to the level of the top of the belly, with palms down, gradually breathing in. Then gradually move the hands down by the sides, gradually breathing out.
Note: This step may be repeated 1 to 4 times, or more. If we so choose, we may go on to Part 2, Part 3, and Part 4.

       Part 2 or Level 2. The same as part 1, except that hands are lifted up to the heart level.

       Part 3 or Level 3. The same as part 1, except that hands are lifted up to the shoulder level.

       Part 4 or Level 4. The same as part 1, except that hands are lifted up above the head.

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

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

2. The Second Opening Breath or The Flowing Hands Breath
or Somewhat Circular Hands Breath

Hands are extended out to the sides of the body.

       Part 1 or Level 1. Gradually lift and extend the hands out to the sides of the body, and to the level of the top of the belly, with palms down, gradually breathing in. Then gradually move the hands down by the sides, gradually breathing out.
Note: This step may be repeated 1 to 4 times, or more. If we so choose, we may go on to Part 2, Part 3, and Part 4.

       Part 2 or Level 2. The same as part 1, except that hands are lifted up to the heart level.

       Part 3 or Level 3. The same as part 1, except that hands are lifted up to the shoulder level.

       Part 4 or Level 4. The same as part 1, except that hands are lifted up above the head.

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

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


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

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

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

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

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

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

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

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

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

Testimonials for "The Hands Up-Down Breath":

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

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

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

4. Hands Out-In Breath, Or Hands to the Sides Breath
Hands Out (from the belly) , Breathe In, Back Bend;
Hands In (to the belly), Breathe Out, Forward Bend
Starting with the Palms Facing the Belly

(Hands move out from the belly, belly moves out, and body breathes in;
hands move in to the belly, belly moves in, and body breathes out)

       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.

       Part 1. Bring the hands to the belly, palms facing inward. Gradually move the hands out from the belly towards the sides and breathe in, and then bring the hands back to the belly and breathe out.
Note: This step may be repeated 1 to 4 times, or more. If we so choose, we may go on to Part 2, Part 3, and Part 4.

       Part 2. Bring the hands to the chest or heart level, palms facing inward. Gradually move the hands out from the chest towards the sides and breathe in, and then bring the hands back to the chest and breathe out.

       Part 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.

       Part 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 or away 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.

5. Hands Up, Front, Back, and Down Breath

       Lift the 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.

       Part 1. Gradually breathe in and lift the hands up from the sides to the shoulder level, hands extended outward. .

       Part 2. Gradually breathe out and bring the hands together in front of the body with the palms facing each other, and the body or torso may bend back a little

       Part 3. Gradually breathe in and open the hands, or bring the hands straight out from the shoulders.

       Part 4. Gradually breathe out and lower the hands to the sides.

Repeat as desired.

6. Hands Up, Back, Front, and Down Breath

       Lift the hands up to shoulder level, breathe in; hands extended front, in front of the chest, breathe out; hands back to the shoulder level, breathe in; and hands down to the side, breathe out.

       Part 1. Gradually breathe in and lift the hands up from the sides to the shoulder level, hands extended outward. .

       Part 2. Gradually breathe out and extend the hands back from the body, and the body or torso may bend forward a little

       Part 3. Gradually breathe in and bring the hands back, or straight out from the shoulders.

       Part 4. Gradually breathe out and lower the hands to the sides.

Repeat as desired.

An Explanation of Double-Breathing,
which we may use with this breathing exercise and other breathing exercises.
       "We begin by inhaling strongly through our nose with a short, sharp inhalation, followed by a long, strong inhalation -- completely filling our lungs. Then, we exhale through our nose or mouth with a short exhalation followed by a long exhalation -- making a "swishing" or breathy sound. This double breath can be used with #8 above, and most other breathing exercises. This double-breath can add additional benefit to our breathing exercises.

Important Note: Since there is only a verbal explanation for most of these breathing exercises, you may or may not understand how to do them. If you do not understand how to do them, you may take your best guess, or just skip over the ones you don't understand. Maybe, if and when you come back to them, you may understand them.
       One day I hope to have still pictures with "arrow movements", which will help somewhat. Moreover, I hope to have a video of these exercises as soon as I can, on this website.

7. Biceps and Triceps Breaths

Part 1. Biceps Breath in front of the body
       Will be explained later.

Part 2. Biceps Breath on the Side of the body
       Will be explained later.

Part 3. Triceps Breath in front of the body
       Will be explained later.

Part 4. Triceps Breath on the side of the body
       Will be explained later.

8. Combination Biceps and Triceps Breaths
       Will be explained later.

9. The Heart-Centered Breath #1
The Heart, Head, and Hand Breath
Using Both Hands in a Similar Movement

       Bring the hands to the heart, palms together.

       Part 1. Up-Down Breath -- Keeping the palms together, move, the hands up and over the head, and then down towards the knees. Repeat as desired.

Note: This step may be repeated 1 to 4 times, or more. If we so choose, we may then go on to Part 2, Part 3, and Part 4.

       Part 2. Front-Back Breath or Movement -- Move the hands straight out in front of the body, separating them as desired, and then back to the heart. Repeat as desired.

       Part 3. To the Sides -- Moves the hands out toward the sides, and turning the palms out, and then bring the hands back to the heart.

       Part 4. Circular with Both Hands

              In a side-to-side, circular, vertical movement
              In one direction or both directions

10. The Heart-Centered Breath #2
The Heart, Head, and Hand Breath
Using Alternate Hands

The explanation will be given as time permits.

Important Note: Since there is only a verbal explanation for most of these breathing exercises, you may or may not understand how to do them. If you do not understand how to do them, you may take your best guess, or just skip over the ones you don't understand. Maybe, if and when you come back to them, you may understand them.
       One day I hope to have still pictures with "arrow movements", which will help somewhat. Moreover, I hope to have a video of these exercises as soon as I can, on this website.

1. Stretching Exercises -- Four Basic Stretches

       1. Conscious or Creative Stretching -- A Do-It-Yourself Stretch, or Creative Stretch, that can also be or become a Creative or Free Form Tai Chi Flow.

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

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

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

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

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

       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.

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

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.

A Tai Chi Beginning before Doing the Sets Below

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

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

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

*The Tai Chi is our Father-Mother God or the Yang and the Yin of the Universe.

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

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

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

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

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

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

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

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

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

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

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

Preliminary Set 2: Standing, Relaxation-Meditation
with the Heels Together, Toes Apart

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

Preliminary Set 3: Smiling Tai Chi

        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."

       Let us go forth with a smile upon our face,
       And an aura of holy grace.

       Let us go forth in joy and fun,
       One with the sun.

       True 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.

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

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

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

       We can affirm: I am happy heart.

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

       Another good affirmation is: I am a happy person.

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

I AM a beautiful smile,
and I AM sending my infinite love everywhere.

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

       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.

Preliminary Set 4: Laughing Tai Chi

       Laugh and the world laughs with us.

       Strive to laugh as much as we can.

       Laughter is the best medicine.

Then we may say "the four good humor sounds" 3 or 4 times, or more, generally in "alphabetical order":

Ha, Ha, Ha,
He, He, He,
Ho, Ho, Ho,
Hu, Hu, Hu.

Then we may say:

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