Three Dan Tian in One –
using the mind to direct the qi to target areas
Stand with feet shoulder-width apart. Keep legs straight but knees relaxed.
Breathe deeply into the dan tian* (three inches below the navel). Relax hands
and arms, keeping them at the sides.
Fill the general dan tian
with qi while breathing in. When you breathe out, just relax. Repeat the focus
on breathing in and building qi until the general dan tian is full. Then move
the qi between the other three dan tians.
First send qi upwards to the
middle dan tian, which is located on an imaginary line 1/3 of the distance
from the Sea of Qi (one and a half inches below the navel) to the Gate of Life
(a point directly across from the navel on the back). Take a few breaths
From the middle dan tian,
send the qi to the upper dan tian, which is the point of intersection of a
horizontal line drawn from between the eyebrows and a vertical line coming
downwards from the point on the top of the head where the three bones meet.
Again take a few breaths there.
Next send the qi back to the
middle dan tian, and lastly down to the lower dan tian, located at the
perineum (the region between the anus and the genitals). Again
take a few breaths there.
Repeat the exercise, sending
the qi up to the middle dan tian, then to the upper one, down to the middle
again and to the lower one, again and again. As you get more experienced, just
take one breath at each dan tian.
After you are good at moving
the qi up and down to the three dan tians, coordinate the moving of the qi
with the breathing and also with the movement of the eyes and the tongue, so
you do the entire upward/downward sequence with one breath.
As you bring the qi upward
from the perineum, slowly breathe in, raising the eyes upward, and touching
the roof of the mouth with the tongue. This helps bring the qi upward.
As you lower the qi from the upper dan tian, slowly
breathe out, lowering the eyes and lowering the tongue from the roof of the
mouth to the floor of the mouth. This helps guide the flow of the qi
downward. Repeat these movements, inhaling and exhaling as smoothly and evenly
as possible. Eventually the movement of the breath, qi, eyes, and tongue all
become completely integrated.
The qi moves upward and
downward, through all 3 dan tian, with one breath, inhaling as the qi, tongue,
and eyes move upward, and exhaling as the qi, tongue, and eyes move downward.
This exercise may also be
done sitting or lying down. Practice for 30 minutes daily, paying attention to
the smooth and even movement of the qi through all 3 dan tians, coordinated
with the smooth and even movement of the breath, eyes, and tongue.
General Dan Tian: 6 fingers or 3 biological inches below
the navel. A biological inch is equal to the length of the middle joint of
your middle finger.
Sea of Qi: 3 fingers
sideways below the navel or one and half biological inch below the navel.
Gate of Life
Directly across from the navel, between the two kidneys, (on the back). When
drawing an imaginary horizontal line to the back on the spine, adjust it down
a bit as the tendency is to identify the spot a little too high.
Joe Chu's Note:
This was originally recorded by: Peter Croke
of San Francisco. Peter Croke was a registered nurse. He had been helping many people practising guoling qigong in Golden Gate Park in San Francisco, before he
retired and moved to Chicago).
A condensed version was recorded by Joe Broda of San Jose, California. Joe Broda is a special education teacher)
This final versions was edited by Roma Hammel, a retired High School teach of Los Altos High. She is now a meditation teacher.
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Last update: April 12, 2013; 11:17 p.m. LAH