Method Instruction

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METHOD INSTRUCTION

SECOND METHOD – DI YUAN

1. INTRODUCTION

Di Yuan is a ‘Three Forms in One’ standing form practice. It is designed to strengthen the three Dantians and is an important foundational method.

In the spectrum between Moving Qigong and Still Qigong, Di Yuan belongs more to Still Qigong. It can be practiced in combination with Tian Yuan to make a balanced practice and can also be practiced individually. Di Yuan practice also lays the foundation for the successful practice of the following methods in Yuan Gong.

2. MAIN FEATURES AND BENEFITS OF DI YUAN

1. The required standing posture, with the specific use of the consciousness, can strengthen the physical body and make improvement on the muscular-skeletal level.

2. Di Yuan is to activate and gather Qi effectively in all three Dantians. They are worked on together in an orderly manner in order to strengthen them and activate transformation in them. It is so designed because the three Dantians are main Qi gathering areas for the Qi of the physical body (Lower Dantian), organ Qi (Middle Dantian) and Shen and the consciousness (Upper Dantian). They can be seen as Qi storehouses or distribution centers. This design reflects the Ren Xue principle of ‘respecting and observing the nature of totality and the laws of life.’

3. It uses Dantian Breathing creatively to make the practice safer, more efficient, effective, and manageable. Using Dantian breathing properly in standing form practice can help improve one’s focus. It is also helpful for keeping Shen and Qi inside the body, and for unifying Jing, Qi, and Shen. This way Qi gathered from the universe can be further processed and transformed so the Qi in the Dantians will be imprinted with the practitioner’s own qualities and become more nourishing.

4. Di Yuan can help open the shoulders, neck, lower back and hips.

5. Like Tian Yuan, it can also be varied according to the conditions and needs of the practitioner to achieve effects of different depths.

SECOND METHOD DI YUAN

Di Yuan can be practiced on its own or in combination with Tian Yuan. It is also a method that prepares for the subsequent methods in the system. The practice of Di Yuan can help make other methods more effective. Sustained practice of this method can also help one raise the level of Qigong practice.

3. GUIDANCE FOR DI YUAN PRACTICE

1. Follow Nature to Facilitate Transformation; Simple Practice to Reap Benefit Directly

This method is designed with the nature of human life as its basis in order to create a balanced relationship between the method and the practitioner. For example, instead of adopting difficult postures that are often seen in standing forms, this method works with the physical and physiological structure of human body in a more natural way. The result is that beginners can learn and practice this method easily. Not only will they not develop resistance to the practice, they can actually enjoy it. This makes it possible for consistent practice, which is essential for reaping the real benefit of standing form practice.

Apart from the physical posture, other elements such as breathing, and mind activity are also incorporated with the same consideration – following the nature of human life. They will help improve the quality and increase the depth of the practice.

2. Three Forms Combined to Improve Shen and Qi; Whole Body Strengthened and Foundation Built

This method uses physical postures to promote Qi and flow in the whole body and strengthen the whole body. More importantly, it also focuses on building up the three Dantian.

Lower Dantian Form Strengthening the gathering of Qi in Lower Dantian - Beneficial for improving overall health and physical functions

Middle Dantian Form Strengthening Qi in Middle Dantian – Beneficial for the health and functions of organs

Upper Dantian Form Strengthening Shen and Qi in Upper Dantian – beneficial for the stability, clarity, strength of Shen and the consciousness and further development of potential abilities

Through the practice of Di Yuan, the three Dantian and Jing, Qi and Shen can be improved and strengthened from the beginning of Qigong practice. This will make

SECOND METHOD DI YUAN

a solid foundation required for deepening the Qigong practice, achieving optimal health and elevating life as a whole.

3. Still Practice Well Complemented with Moving Practice; Working on Qi Well Balanced with Nourishing Qi

Although this method has both moving and still elements, it is mainly a still practice method. It is therefore more effective to have some moving Qigong such as Tian Yuan prior to the practice of this method.

4. Dantian Breathing all Natural; Focus and Unification for Deep Calmness and Ling

When practicing this method, use Dantian Breathing to help draw the consciousness back to the body and unify it with the body, breathing (including Qi) and the ever-improving good state. This also helps to turn thousands of thoughts to one, which lays the ground for a deep state of calmness and Ling.

4. HOW TO MAKE GOOD PROGRESS IN DI YUAN

1. Pay attention to maintaining a calm, relaxed and natural state. 2. Follow the instructions for adjusting Shen and mind. 3. Work on the body and Qi together. 4. Do Dantian Breathing in a natural way. 5. Persistence is the key to success.

SECOND METHOD DI YUAN

DI YUAN METHOD WITH DIAGRAMS

1. PREPARATION

Physical Adjustment The whole body centered and upright Feet apart at shoulder width Stand in a natural posture Arms hanging naturally Look straight forward Draw the vision slowly back Close the eyes gently Tongue tip on the upper palate Relax the whole body

Relax the head Relax the shoulders and arms Relax the chest and upper back Relax the abdomen and lower back Relax the hips and legs Relax the body from head to toe, from inside out

Adjust Shen and the Consciousness (And Building the Qifield with Six Verses) I. Awareness inside the body, feel the emptiness and spaciousness within. II. Expand this awareness out, becoming one with the universe. III. Draw the awareness back to the body, calm and peaceful. IV. Open to the universe with reverence and utmost Gongjing. V. Let the bright universe nurture the heart with compassion and love. VI. Feel relaxed, free and joyful, Qi flowing harmoniously and smoothly.

SECOND METHOD DI YUAN

Lower Dantian • Raise hands to in front of the lower abdomen • Palms hollow, fingers relaxed, holding a ball • Lower the body slightly

(Practice when following Tian Yuan) • Relax the hands, hold a Qi ball in front of Lower Dantian, • Palms hollow, fingers relaxed, • Lower the body slightly

Adjust the Body and Qi I. Lifting up from above, the head centered and upright / smile II. Chest slightly concave, back pulled up / armpits hollow III. Arms in a circle / holding wondrous Qi IV. Abdomen and lower back relaxed / hips as if sitting V. Tailbone down Huiyin up / thighs open and relaxed VI. Knees and ankles relaxed / feet flat on the floor

Adjust Shen And Mind I. Mind and Qi back to the head / a calm, clear and bright space inside II. Expand the bright space down to the whole body / internal and external are one III. Natural breathing / inside Dantian IV. Observe yourself in a calm state / enjoy the wondrous changes inside V. Body relaxed, filled with uplifting Qi / joy opening the heart naturally VI. Heart radiant and Qi rising / body and mind light and free VII.

2. PRACTICE ON THREE DANTIAN

Lower Dantian • Hold the Qi ball in front of the lower abdomen (Dantian breathing in Lower Dantian)

Middle Dantian • Carry the Qi ball up slowly to in front of the chest • Arms forming a circle • Unify the internal Qi and the external Qi (Dantian breathing in Middle Dantian)

SECOND METHOD DI YUAN

U pper Dantian • Carry the Qi ball up to above the head (Dantian breathing in Upper Dantian)

DIAGRAMS

Lower Dantian Middle Dantian Upper Dantian

3. ENDING

• Mind and Qi back to Dantian, lifting from Baihui, slowly stand up, relax the whole body • Hands above the head, gathering and carrying Qi, pour Qi down • Relax the shoulders and elbows, leading from the fingers, guide Qi down, to Upper Dantian, hands moving outside, Qi and mind inside, to Middle Dantian, to Lower Dantian, send Qi to the legs and feet • Hands gathering and carrying Qi to above the head, pour Qi down • Relax the shoulders and elbows, guide Qi down, to Upper Dantian, hands moving outside, Qi and mind inside, to Middle Dantian, to Lower Dantian, send Qi to the legs and feet

SECOND METHOD DI YUAN

• Hands gathering and carrying Qi to above the head, pour Qi down • Relax the shoulders and elbows, guide Qi down, to Upper Dantian, to Middle Dantian, to Lower Dantian, send Qi to Lower Dantian • Hands along the waist to the back, send Qi to Mingmen and Lower Dantian • Leading from the middle fingers, push hands backwards, open to the sides, gradually turn the hands, facing forward at sides, close the arms slowly, draw Qi back • Male left hand inward, female right, place the hands on Lower Dantian, rub the abdomen and gather Qi, left, down, right, up, 1, 2, 3, the other direction, 1, 2, 3 • Hands on Lower Dantian, nourish Qi quietly

4. HEAD AND FACE

• Rub your hands and gather Qi. • Yintang, forehead, open out; • To the temple, rub around; • T he eyes, rub around; • S ides of the nose, unblock; • R ub the whole face with Qi; • C omb the head with Qi from the front to the back; • Baihui & Yuzhen, vibrate Qi into the head; • P alms on the ears, vibrate Qi in, • R ub the ears from the tips to the lobes; pull the lobes. • Hands down to the sides. • From the bottom of your heart, say something positive to yourself: you are healthy, and your Shen is strengthened. Open the eyes slowly.