Chinese eye exercises. Eight points of the eye. Therapeutic qigong exercises for the eyes. General rules of classes
A set of health qigong exercises for the eyes
Static exercises
Exercise 1
Execution method: stand straight, heels together, toes apart (at an angle of 60°), keep your head and torso straight.
Empty the spirit (stop all movement of thought, extinguish all moods and desires, calm down, eliminate anxiety, so that the brain comes to a state of peace, emptiness, lightness of spirit) and concentrate on the top of your head, lower your chin slightly.
The tongue touches the palate behind the closed teeth, the eyes are lowered, the tip of the nose forms one plumb line with a point Shen Que, points bai-hui And Hui-yin form one plumb line with a point yongquan, arms hang freely.
The middle fingers press slightly on the points feng shi on the hips, points yuji with the thumbs facing down, breathing natural, feet feeling the ground (Fig. 2).
After this, mentally walk along three lines:
1) along the stomach meridian ( yang-ming-wei jing), starting from the point cheng qi, which is located in the middle of the lower eyelid, through the head, chest, abdomen, hips to the point li-dui, located at the tip of the second toe, where you stop (Fig. 3);
Rice. 2-3.
2) along the meridian of three heaters ( san-qiao) on the hands: from the point si-ju-kun, which is located in the depression at the outer edge of the eyebrow, through the head and shoulders to the point guan chun, located at the tip of the ring finger on the hand, where you will stop (Fig. 4);
Rice. 4.
3) along the bladder meridian ( tai-yang-ban-guang) from point qing-ming, located medially from the inner corner of the eye by 0.3 cm (Fig. 5), through the head, back of the head, back, hips and to the tips of the toes and stop at the point zhi-yin, located 0.3 cm outward from the nail bed of the 5th toe (Fig. 6).
Turn your attention to three dantian. First to the top dantian, then to the middle one, then to the bottom one.
Rice. 5.
Rice. 6.
In Chinese medicine, dantian is a figurative energy center, the reservoir is a container for the internal energy of qi. When practicing qigong this center traditionally is the place of concentration of the practitioner’s consciousness. Along with consciousness, qi is also sent to the dantian. Here it can accumulate, transform and improve its quality.
The traditional scheme provides for three areas of the dantian: the head - the upper dantian (shang dantian) with the center at the yin-tang point between the eyebrows; chest - middle dantian (zhong dantian) with the center at the shan-zhong point, on the line connecting the nipples; belly – lower dantian with the center at the qi-hai point, 3.5–5 cm below the navel. With this scheme in “internal” alchemy, they were considered the concentration of “spirit” (shadow), qi itself and “seed” (jing), respectively.
The backs of the hands are facing each other, the fingers are pointing down, the fingertips extend from the top dantian to the middle one (Fig. 7), then to the lower one.
10 minutes after lowering the energy, the hands are spread to the sides, palms up, all attention is on the fingertips and points lao gong, located in the centers of the palms: collect qi sky and earth, sun and moon in the palms, then turn the palms over to the point bai-hui(Fig. 8), which is located on the top of the head.
After hands have passed qi exactly bai-hui, warm qi passes through the whole body down through the point Hui-yin(at the perineum) and stops at the point gao-wan. After that from gao-wan rises to wei-liu, then goes to the point ming-men(on the lower back). After this it enters Shen Que and at the end of the path, reaching the bottom dantian, stops. This exercise is part of the exercise xiao-zhou-tian(small celestial circle).
The main thing: while remaining at rest, we lower the qi from the bai-hui point to the hui-yin, then the energy rises from the tailbone and flows into the dantian.
Rice. 7-8.
Effect: because usually the root of the problems for those suffering from eye diseases lies in the depletion of their vital energy qi, then with the help of this exercise you can cultivate true qi, replenishing its deficiency, and in addition, clearing and expanding the energy channels of the whites of the eyes.
Note: The locations of points and channels are shown in the next chapter.
From the book Breathing gymnastics by A.N. Strelnikova author Mikhail Nikolaevich Shchetinin author From the book Handbook of Oriental Medicine author Team of authors From the book Vision 100%. Fitness and diet for the eyes author Margarita Aleksandrovna Zyablitseva From the book System minus 60 for men author Ekaterina Valerievna Mirimanova author Maria Borisovna Kanovskaya From the book Aerobics for the face author Maria Borisovna Kanovskaya From the book Aerobics for the face author Maria Borisovna Kanovskayaauthor Maria Borisovna Kanovskaya
From the book Eye Exercises author Elena Anatolyevna Boyko
According to Chinese medicine, between internal organs There is a close connection between humans and the senses. Provides this connection Vital energy"Qi" that circulates in the human body through energy channels or the so-called meridians. The eyes are also part of a complex system of these meridians, or rather, in the area of each eye there are 8 energy points through which these channels pass. We inherit the vital energy Qi from our parents, but with the help of the power of imagination and training, the circulation of Qi energy along the meridians can be made even stronger. You can restore balance and develop energy using the qigong technique. In Chinese medicine, qigong therapy has a place of honor. As the sun rises, thousands of people gather in Chinese parks, making leisurely and smooth movements to balance the Qi energy and find harmony.
Let's try and we improve vision with qigong therapy. The main goal of this therapy is to restore the flow of Qi to the eyes or remove an obstruction that is blocking the energy path. To achieve a good effect from the use of qigong therapy, you need to set yourself up for a good mood, daily training and calmness.
System healing qigong therapy includes meditation and gymnastics, which must be performed at a slow pace and without unnecessary effort. Before you begin the exercises, sit on a chair or armchair, take a comfortable position and relax. Throw away all extraneous thoughts and focus on your breathing. Try to breathe deeply and evenly, inhale through your nose and exhale through your mouth. Do breathing exercises 8 times. Qigong gymnastics can be done in any position: sitting, lying and standing. But the best effect comes from activities done in nature. On the banks of a river or in a park, stand facing south, admire the scenery around you and smile happily. Remove glasses or contacts if you wear them. Lower your arms along your torso, relax and begin to take deep breaths in and out, just like sitting.
The most important condition to start with exercises is to achieve a state of qigong - inner peace, tranquility, high spirits and relaxation. To do this, you need to smile seven or more times a day and constantly imagine how all the pores of your skin, all joints, organs and systems are smiling with you. During qigong, your smile merges with the good energy emanating from you, spreads and covers everything around, grows to incredible sizes and reaches the limits of space. Having reached the state of qigong, begin performing gymnastics for the eyes:
1. Blink your eyes for one to two minutes.
2. Using the palms of both hands, rub your face from the forehead to the chin as if you were washing your face. Repeat these movements 10 times. During this exercise, you need to imagine that you are washing away bad energy and fatigue from your face. After you have finished the exercise, do not rush to open your eyes immediately. With your eyes closed, try to focus your inner world on the eyeballs and the vessels that feed them.
3. Close your eyes and rub the edges of your palms below your thumbs together 18 times, then place them over your eyes. Feel the warmth of your palms with your eyeballs, stroke your eyelids with your palms in the direction from the inner corners to the outer corners 9 times.
4. Close your eyelids and roll your eyes, first 20 times in one direction, then the same amount in the other. Rest a little and move your eyes 20 times up and down and the same amount from left to right. After a few minutes, repeat this exercise with your eyes open.
5. Look first at the tip of your nose, then move your gaze to some object a few meters away from you, then to a distant object visible on the horizon. Repeat the exercise 15 times.
6. Using the pads of your ring, middle and index fingers, lightly press on your closed eyelids 10 times. Do the exercise on both eyelids with both hands at once.
7. Close your eyes and squeeze them very, very hard 5 times. There is no need to open your eyelids.
A set of qigong exercises for the eyes also includes a massage of energy points located in the eye area. To do them, you need to undergo special training. But even if you do four to five eye exercises every day, this will be an excellent prevention of vision deterioration. They help relax the eyes after long periods of working at the computer and keep them healthy. It is useful to teach these exercises to your children or grandchildren so that they do not experience vision problems at school. Performing qigong exercises for the eyes will help strengthen the eye muscles and prevent the development of myopia, astigmatism, farsightedness and cataracts.
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The healing technique of qigong for the eyes normalizes intracranial pressure and increases the tone of muscle fibers. Chinese gymnastics increases visual acuity with regular exercises every day for 15-30 minutes. In case of serious pathologies, the technique acts as an auxiliary means of conservative treatment and does not replace the use of medications. Before starting practice, it is necessary to carefully study the theoretical basis.
Qigong: how does it help with vision problems?
Efficiency of the method
The healing effect is achieved through breathing, which saturates the body with oxygen and normalizes the circulation of vital force Qi.
Tibetan eye gymnastics, including breathing practices and light physical activity, has no contraindications and does not give side effects when done correctly. Exercise in combination with qigong practice strengthens the body and increases immune defense. According to ancient teachings, pathological processes in the body arise due to an imbalance of the vital force Qi. Qigong for vision helps to control external energy and direct it to the damaged organ. With regular training for 1-3 months, the following improvements are noted:
- increased muscle tone of the eyes;
- restoration of visual acuity;
- normalization of pressure;
- disappearance of redness and irritation of the eyelids;
- burst of energy.
When is gymnastics indicated?
Gymnastics will help restore sharp vision. - farsightedness and myopia;
- deterioration of photosensitivity;
- causeless drop in visual acuity;
- prevention of eye and optic nerve diseases.
A set of exercises to restore vision
Basic Rules
To use the Chinese method with maximum efficiency, you must follow these recommendations:
- The optimal duration of the treatment course is 2-3 months. You should exercise every day.
- Nothing should distract you from your workout.
- You can’t train if you’re in a bad mood or feeling bad. It is recommended to reschedule the session or first calm down with the help of relaxing music and herbal infusions.
- It is best to practice in the morning, combining eye qigong with exercise.
- When performing exercises, the muscles completely relax. Tightness interferes with the proper circulation of Qi energy.
- Clothing should be light and not restrict movement. Natural fabrics are best suited.
- The room is ventilated before training.
Complex for improving vision
Qigong should not cause discomfort or overexertion. If painful sensations appear, the training is interrupted. In the future, the number of repetitions should be reduced.
The effectiveness of training depends on proper breathing.
Classic Chinese training includes the following exercises, which can be performed in any order:
- Pendulum.
- In a standing position, you need to lean against the wall. The head is straight, the back of the head is adjacent to the surface. The neck is fixed in one position.
- As you inhale, your gaze moves as far as possible to the left, and as you exhale slowly, it moves forward. Mild ligament pain is a normal reaction.
- Likewise in the other direction.
- The number of repetitions is 5-10 times.
- Astonishment.
- The situation does not change.
- Take a deep and slow breath through your nose.
- The eyes protrude as much as possible as if in a feeling of great surprise.
- Pause for 4-5 seconds.
- As you exhale, the eyes and eyelids relax.
- The number of repetitions is 10-15 times.
Systematic performance of the simplest movements will help restore vision. - Infinity.
- The situation does not change.
- As you inhale, your gaze moves down and to the left, making a semicircle.
- Then he completes the figure eight.
- As you exhale, return to the original position.
- The speed increases with each repetition.
- Duration - 3 min.
- Mosquito.
- The starting position does not change.
- The index finger is placed on the nose.
- As you slowly inhale, the gaze of both eyes converges in front of you.
- Pause for 5-7 seconds. The fingertip should be clearly visible and not smudged.
- As you exhale, the arm moves back. The gaze should not leave the tip of the finger.
- When the arm is fully straightened, it returns to the starting position.
- Number of repetitions - 6 times.
- Wings.
- The situation does not change.
- While taking a deep, slow breath, you need to blink frequently.
- You should not strain your eyelids. Movements should be light.
- Hold your breath for 3-4 seconds.
- As you exhale, your eyes are wide open.
- Number of repetitions - 6 times.
Introduction
Jing, Qi, Shen - three jewels
Breath
Small circle of energy circulation Eight points of the eye
Farsightedness
Myopia
Seven final exercises
Mantra of light
Adviсe
INTRODUCTION
The eyes are not the largest organ of our body, but one of the most important in its significance. They open windows to the world for us, they are a “mirror of the soul,” connecting our optical perceptions with emotional experiences. Eastern philosophy claims that poor vision is a consequence of blockage of energy flow or imbalance of Yin and Yang energies. Qigong is a technique that can help restore energy balance. With regular training, you can significantly eliminate vision problems. The Qigong tradition dates back thousands of years and includes elements of Taoism, Buddhism and Confucianism. Therefore, there are different schools of Qigong. The small circle of energy circulation and eye qigong exercises presented in this book have their origins in Taoist teachings. They belong to the so-called quiet qigong, as they are based mainly on willpower, concentration and imagination. To improve visual acuity and correct visual impairment, it is very important to first overcome the psychological threshold that exists in most cases and set yourself up for a calm, good mood and daily training. The fact that success awaits you can be evidenced by the example of my friend Ella Lucas, who, using this technique, in three years restored her vision from 5.4 diopters in her right eye and 4.8 in her left and currently does not use glasses. This success inspired me to organize qigong courses to restore vision, and I never cease to be amazed at the quick and tangible results they give. Qigong has a place of honor in Chinese culture. Qi refers to vital energy, and the word “gong” is translated as work or method. As the sun rises, thousands of Chinese gather in parks across the country. Smooth and leisurely movements restore their inner harmony and balance. The method of quiet qigong presented in this book was taught to me by master Zhi Changli. While still a six-year-old child, under the guidance of his grandfather, he mastered qigong, kung fu and tai chi chuan. The grandfather was also the owner of one of the largest pharmacies in Hoahot, and he took pleasure in introducing the boy to the secrets of Chinese medicine. For twenty-one years, Master Zhi Changli worked as an acupuncturist and qigong instructor in Beijing. In 1988 he moved to Germany and has been teaching silent qigong in Munich ever since. Qigong exercises for the eyes are important integral part his method.
Almost all of the exercises are done while seated, so you won't need to be very flexible. Anyone can begin to perform them without special training. Qigong does not require strength. This technique is based on deep inner peace. This is exactly the case where you can achieve a lot through detachment and relaxation. You study as if you were doing nothing. Observing from the outside, it is impossible to tell whether you are just sitting idle or practicing qigong. Simply put, one can even argue that if you just sit and at the same time imagine (visualize) something, then this is already quiet qigong.
Quiet Qigong attracts with the simplicity and clarity of its exercises, which are performed using the power of imagination. To improve vision using this technique, it is necessary to get rid of physical and mental tension, otherwise the flow of necessary energy will not arise in the body.
A person has energy channels that provide communication with the cosmos. If these
the channels are not blocked by anything, which means the person is healthy.
Silent qigong successfully maintains your energy level and strengthens your immune system and due to this, it creates the prerequisites for good vision. The goal of qigong is to improve the health of the body as a whole, but exercises to restore vision are aimed specifically at the eyes, around which important energy points are located.
Of course, the greatest success can be achieved with the integrated use of qigong techniques. To do this, you must first enter the state of qigong, that is, achieve mental and physical peace, and then gradually increase your energy potential with the help of a small circle of energy circulation, in order to subsequently purposefully move on to eye exercises.
At the end of the book there are tips to keep in mind when Everyday life, for example when working at a computer or driving a car, to give your eyes the rest they need from time to time.
JING, QI, SHEN - THREE JEWELS
The word “Qi” in Chinese culture denotes the dynamic force that controls all functions and processes in space, the human body, animals and flora. Qi is life energy. Shen is translated as spirit, and Jing is translated as essence. These three jewels are present in every living being. The life activity and development of the human body are based on them. Together with Yin and Yang energy, the five elements and energy channels, they form the basis of traditional Chinese medicine. Qigong is closely related to Jing, Qi and Shen. It strengthens the body, gives strength to the mind and lengthens life.
It is not possible to give a certain linear description of Qi, as we are used to in the West, even if only by looking at Chinese character, which stands for Qi. In Japanese culture there is a similar concept of Ki, and in Indian culture - prana. Thus, throughout the eastern cultural space, traditional medicine is based on ideas about the flow of energy in a certain system. In China it is Qi and the meridian system; in Japan - Ki and the kairaku system, in India - prana and the nadis system. Since human energy channels with their fine structure cannot yet be detected by conventional means modern science, they have not yet received widespread acceptance. However, acupuncture, also based on the meridian system, is already widely used in the West to treat allergies and drug addiction.
Qi is life. It is everywhere. When we eat, we absorb Qi into ourselves. Qi is inherited from our parents, and depending on the place of birth, vital energy will be different. With training and the power of imagination, Qi can be made even stronger. Heaven, earth and man form a unity. A person can absorb and accumulate the Yang energy of heaven and the Yin energy of earth.
The main store of energy is the so-called lower tan tien (brain in the stomach), which is located in the area pubic bone.
The middle tan tien is located in the chest area at the level of the nipples and is responsible for our emotional world.
The upper tan tien is placed between the eyebrows. It is also called the third eye, and it has enormous significance for us as the center of the soul.
People constantly give away used
energy and takes on fresh energy. Three entrances are of particular importance: the gates of the earth,
the gate of man and the gate of heaven.
The gate of the earth is located in the middle part of the foot behind the pads of the toes, the gate of man is in the middle part of the palm, and the gate of heaven is in the center of the cranial vault, on the crown of the head. Also of great importance is the Hui Yin point, or perineal point, which connects the gate of earth to the gate of heaven through the central channel.
Qigong is a holistic technique that allows you to bring the flow of Qi into harmony. From the point of view of qigong, disease is either a lack or excess of energy in the channels. Qigong exercises activate the healing processes occurring in the body. As a result of long and intense training, you can develop the ability to direct energy to where it is most needed.
An important condition for practicing qigong is to achieve a state of qigong - calm, inner peace, good mood and relaxation. You should smile at least seven times a day and constantly imagine that, like tiny suns, all the pores of your skin (and you have eighty-four thousand of them!) are smiling. Your joints, organs, lower tan tien, middle tan tien and upper tan tien smile. A smile merges with good energy, spreads across the room, grows, embracing everything around, and reaches the limits of space. Energy flows in the human body through energy channels. Quiet Qigong, as already mentioned, is based on the meridian system, which is also used in acupuncture. During an acupuncture session, needles are inserted into energy points to remove the blockage of the channels. In quiet qigong, such blockages are removed by influencing the flow of qi through the power of imagination. The yin meridian (zhen-mai, the servant's vessel) runs along the front surface of the human body, and the yang meridian (du-mai, the master's vessel) runs along the back, along the spine. They are called royal lines and are of great importance, connecting Yin and Yang.
There are six pairs of meridians (twelve in total) in our body, as well as eight special meridians. There are three yin meridians on the inside of each arm, and three yang meridians on the outside. In the same way, there are three yin meridians on the inside of the legs, and three yang meridians on the outside.
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The meridians end at the nail bed.
BIG
finger Yin meridian Lungs
Pointing
finger yang meridian thick
intestines
Average
finger Master of the Heart,
yin meridian Coronary
heart vessels
Nameless
finger Three
heater Upper body
Lower body
Little finger Yin meridian Heart
Little finger Yang meridian Small intestine
The meridians also end on the feet.
Big
finger Yin meridian Spleen
Big
finger Yin meridian Liver
Second
finger Yang meridian Stomach
Fourth
finger Yang meridian Gallbladder
Little finger Yang meridian Bladder
Middle
feet Yin meridian Kidneys
The eyes are also part of a complex system of meridians. In the area of each eye there are eight energy points associated with the meridians.
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BREATH
There are several types of breathing.
1. Breathing with your lungs
2. Belly breathing
3. Anti-breathing with the stomach
4. Body breathing
Belly counterbreathing and body breathing are known only in Eastern culture.
When you breathe with your lungs, when you inhale, the costal arches rise, and when you exhale, they fall. When you breathe with your belly, as you inhale, your stomach and even your lower back “expand,” and as you exhale, they return to their normal position. Thus, the wave of breathing spreads from the point of the perineum, expands the walls of the abdomen and lower back, and raises the ribs and collarbone. As you exhale, the collarbone and ribs first lower, and then the walls of the abdomen and back slightly contract.
Belly counterbreathing does not need to be learned. It is worked out by itself during long-term qigong practice. In this case, the breathing wave goes in the opposite direction. As you inhale, the abdominal wall and lower back contract, as if a stream of air is pulling them inward.
Breathing with the body is based on breathing and counterbreathing with the stomach, as well as the idea that with each inhalation, all pores absorb fresh Qi of the cosmos.
BElly BREATHING EXERCISE
This exercise can be done sitting or lying down. Place both hands on your lower abdomen with your thumbs almost touching below your belly button.
Breathe calmly through your nose.
Feel how, as you inhale, the abdominal wall rises under your palms. Feel it descend as you exhale. Continue breathing, first counting your breaths to twenty-one, and then counting them back.
EXECUTION OPTION
Place one hand on the lower tan tien so that the little finger is on the pubic bone, and the second on the back - exactly opposite. Feel how, as you inhale, it seems to be inflated between your palms. balloon, and as you exhale it falls.
Belly breathing is the basis of qigong. However, when performing exercises using this method, he is not given any attention. special attention, since the thought is completely concentrated on the imagination. Breathing improves on its own with regular exercise.
SMALL ENERGY CIRCLE
The small circle of energy circulation, or the small heavenly circle, is one of the fundamental exercises in Taoism. In China, there are qigong schools that practice only the small celestial circle daily in order to achieve health and mastery in conscious control of the flow of qi. From this we can conclude what importance is attached to this exercise.
The small celestial circle connects the large royal lines mentioned in the previous chapter - the yang meridian du mai passing from the back and the yin meridian zhen mai passing along the front surface of the body.
Before starting the exercise, you should try to visualize a path on the skin connecting nine points of a small circle. With long-term training, this path will then turn into a wide street, and then into a freeway. It will expand and even gain depth. Often the line connecting the nine points of the small celestial circle is represented as a luminous stripe. The flow of Qi is directed along it by the power of imagination.
Don't be surprised if you find yourself distracted by other thoughts at first. This is fine. In Tibetan culture, this phenomenon is called “taming the monkey spirit.” Another difficulty that may arise at the beginning of training is the feeling of fatigue. It is possible that you will even fall asleep. Don't worry about it. For long and intensive training your will and concentration will become stronger, and the flow of Qi will increase. Tibetan Buddhists advise: if you are overcome by anxiety and extraneous thoughts creep into your head, practice with your eyes closed. If you feel yourself falling asleep, open your eyes and look up.
As in any endeavor, you will have to try hard at first to achieve the state of qigong, that is, to find inner peace, tranquility, relaxation and good mood. To make this easier, smile at least seven times a day.
Thanks to a smile, Qi energy circulates better through energy channels, and existing blockages are removed.
Qi must obey you. The small celestial circle saturates us with vital energy, so we should train better in the morning, since in the evenings after doing exercises, people with sensitive nervous system have trouble falling asleep. True, over many years of work I have met many people who practice small circles before bed. In this case, the seven final exercises are simply not performed.
In principle, the small celestial circle can be performed anywhere - in the subway, riding a bicycle, in a car, and even on an airplane. The exercise does not require any special equipment. You simply relax the upper tan tien (third eye), lower your eyelids a little (this relaxes the head area) and slightly raise the corners of your mouth (this relieves tension in the neck and chest). The tongue should be adjacent to the base of the upper teeth. This connects the Yin and Yang meridians, Du-Mai and Zhen-Mai. However, the main focus should be on the lower tan tien. With this exercise, you can recharge your batteries while waiting for the train or bus, and face any challenges in life with calm.
Master Zhi Changli recommends, for example, while sitting in front of the TV, concentrating on the lower tan tien and entering the state of qigong in order to avoid the harmful effects of television.
You can practice the small celestial circle while sitting on a chair, in a yoga pose, kneeling or lying down. Master Zhi Changli recommends starting with this exercise while sitting on a chair. In this case, you can lean against the back, since the main condition for correctly performing a small circle is comfort and a good mood. Only if you maintain silence, peace and complete relaxation can you feel the flow of energy.
STATE OF QI GONG
Sit on a chair and relax. You can lean against the back. If possible, the upper body should be at right angles to the hips. Both feet should be on the floor. If you can't reach the floor, you can place a blanket under your feet. The feet are parallel to each other and hip-width apart.
Place your hands on your hips, palms up.
Try to “grab” the floor with your toes three times. This opens a beating key connected to the kidney meridian.
Then pay attention to the area of the bridge of the nose - the upper tan tien. Imagine that the veil is dissipating in front of you, and your forehead is covered with fresh breath breeze.
Lower your eyelids a little (due to this, all the muscles of the head relax).
Lift the corners of your lips slightly (this relaxes the chest area).
A slight smile should appear on your face.
It spreads throughout the body, flowing from all pores, joints, bones, muscles, organs.
The tongue is located at the base of the upper teeth, but depending on the strength of the Qi flow, it may move down.
Breathing is not controlled, but it should be slow and calm, nasal, although the mouth is slightly open. Now focus your attention on individual points of the small celestial circle and mentally connect them.
NINE POINTS OF A SMALL CIRCLE
1. LOWER TAN-TIAN (Xia Dan-Tian)
Concentrate your attention on the lower tan-tian - the main energy store in the lower abdomen. He is in the middle between heaven and earth. This is where the main reservoir of power is located.
2. PERINEAL POINT (HUI YIN)
The perineal point is located behind the genitals in front of the anus. The axis of the central canal leading to the parietal point originates here. Through this point a person connects with the Yin of the earth and accumulates energy in the lower reservoir. To better feel the perineal point, with each inhalation, try to pull the anus to the lower tan tien, hold your breath for a while, and “release” it when you exhale.
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3. COCCYX POINT (WEI-LIU)
It is located at the end of the coccyx and plays a significant role in the passage of Yang energy in men and women. If this point is not open, then women experience pain in the lower abdomen, and men may experience the problem of impotence or premature ejaculation.
4. GATE OF LIFE (MIN-MEN)
The gate of life is located in the kidney area exactly opposite the navel. The name itself speaks volumes about the importance of this point.
5. POINT OF THE THORACIC VERTEBRATE (YES-CHUY)
Located between the first and second thoracic vertebrae. If there is no obstruction in this part of the channel, then your shoulders will never experience tension.
6. JADE PILLOW (MI-DEM)
The jade cushion (or iron gate) is located at the back of the head where the two occipital bones meet. Cross-country ability given
Then return your attention to the lower tan tien and start the exercise over again (repeat at least six times).
If you do a small celestial circle during menstruation or pregnancy (with your doctor’s permission), then you need to start and end it on the middle tan-tian.
Now you can start pressing on the eight points of the eye, which will be discussed below. After performing this procedure at least three times, the points of the eye are recharged with Qi energy.
Then do the seven final exercises.
EIGHT EYE POINTS
In traditional Chinese medicine, the eyes are connected to the liver by meridians. Toxins accumulated in the liver are eliminated through the eyes. The connection between the liver and the eyes may seem surprising, but just remember patients with jaundice. They show signs of illness - “in front of our eyes”. Don't be surprised if you start to cry while doing qigong exercises. This is a sign of self-cleaning of the eyes, which indicates their ability to self-heal.
As already mentioned, there are eight points around each eye that can be used to improve vision. They can be massaged different ways to increase the flow of Qi when there is a deficiency or reduce the flow when there is an excess.
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MASSAGE OF EYE POINTS
There are three ways to massage the eye points. However, massage is always performed with the index or middle finger (preferably the middle finger, since it is in direct communication with the master of the heart and has a deeper impact on the points).
1. Press on the points, gradually increasing the force.
2. Make circular movements with your finger in three counts, as in a waltz. On the first count the pressure is weak, on the second and third it increases. Movements can be made both clockwise and counterclockwise, or even better - in both directions.
3. Make circular movements for three counts, first pressing hard, and then less and less.
MASSAGE
Sit up straight, relax. Place your elbows on your hips (or table). Lower your head onto your straightened fingers. Massage both eyes at the same time. Press the points at a rhythm that is comfortable for you.
Point 1. Located at the inner edge of the eye next to the bridge of the nose (bladder meridian).
Point 2. Located slightly away from the pupil on the frontal bone (bladder meridian).
Point 3. Located almost above the pupil on the frontal bone (gallbladder meridian).
Point 4. Located closer to the outer edge of the eye on the frontal bone (three heaters).
Point 5. Located at the outer edge of the eye closer to the temple (gallbladder meridian).
Point 6. Located closer to the outer edge of the eye on the cheek bone.
Point 7. Located almost under the pupil on the same vertical line with point 3 on the zygomatic bone (stomach meridian).
Point 8. Located approximately one centimeter below point 7.
Then start again from the first point. Each of the eight points should be massaged at least three times.
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SATURATION OF QI
INCREASING THE LENGTH OF THE EYEBALL
Try to feel the connection between both palms (lao gong points). Imagine that you are stretching and lengthening the eyeball.
Now switch hands.
MYOPIA
The reason for myopia is that the eyeball for some reason has become too long. Light rays from distant objects, after refraction in the cornea and lens, are focused without reaching the retina. Therefore, nearsighted people see well near, but distinguish distant objects much worse.
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MASSAGE
Sit up straight, relax.
Place your elbows on your hips (or table). Lower your head onto your straightened fingers. Massage both eyes at the same time. Press the points at a rhythm that is comfortable for you.
The same points are massaged as for farsightedness, but in the reverse order.
Point 1. Located on the cheek one centimeter from point 2.
Point 2. Located almost under the pupil on the zygomatic bone (stomach meridian).
Point 3. Located closer to the outer edge of the eye on the zygomatic bone.
Point 4. Located at the outer edge of the eye closer to the temple (gallbladder meridian).
Point 5. Located closer to the outer edge of the eye on the frontal bone (three heaters).
Point 6. Located almost directly above the pupil on the frontal bone (gallbladder meridian).
Point 7. Located slightly away from the pupil on the frontal bone (bladder meridian).
Point 8. Located at the inner edge of the eye next to the bridge of the nose (bladder meridian).
Then start again from the first point. Each of the eight points should be massaged at least three times.
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SATURATION OF QI
Connect the big one, ring fingers and little finger. Point your index and middle fingers at eight points at a distance of two centimeters.
Imagine how Qi from the lower tan tien passes through your hands to your fingertips and how with every inhalation you perceive the Qi energy from the surrounding space with all your pores (breathing with your body).
Do this procedure at least three times.
REDUCTION IN EYEBALL LENGTH
Hold your left palm in front of your right eye and place your right palm on the back of your head below the jade pillow.
Try to feel the connection between both palms (Lo Gong points). Imagine that you are squeezing and shortening the eyeball.
Now switch hands.
Hold right palm opposite the left eye, and place the left one to the back of the head below the jade pillow. Do the same as in the first case.
Then do the seven final exercises.
SEVEN FINAL EXERCISES
The final exercises once again activate all meridians, since during training Qi accumulates in the hands. Therefore, every time after performing a small celestial circle, you must close both eyes with your palms for at least two to three minutes. It is best to place your elbows on your hips and rest your head on your palms.
You can stay in this position as long as you like.
1. RUBBING YOUR PALM
Lightly rubbing your palms together, pay attention to the sensations that arise in them. Occasionally run your middle finger along the back of each hand to prevent wrist locking.
2. STROKING THE FACE AND NECK
Rub both palms over your face from top to bottom, imagining that you are smoothing out wrinkles. Don't forget about the neck. The face contains many end points of the meridians, to which Qi energy is thus imparted.
3. STROKING THE HEAD
Use the pads of your fingers to move from the hairline on the forehead through the crown of the head behind the jade pillow, and then from the hairline at the temples to the jade pillow. Many meridians also end here, which are thus fueled by Qi energy.
4. TAPPING THE HEAD AREA
Bring your fingers together, pressing your thumb against your index finger, and tap them lightly on the head in the area of the jade cushion. This allows the gate of heaven (the parietal point) to be opened wider to draw in more celestial Yang energy.
5. EAR MASSAGE
Using your fingertips, intensively massage your earlobes, the upper and middle edges of the auricle, its inner surface and back. In traditional Chinese medicine, the auricle is associated with the fetus. Due to this massage, all points associated with various organs of the body are saturated with Qi energy.
6. MASSAGE OF THE CHORACIC VERTEBRES
Rub the index and middle fingers of your left hand over the area between the first and second thoracic vertebrae. The elbow should be moved to the side and back as far as possible. Since the aging process begins in the neck, and it, as a rule, is not sufficiently supplied with blood, it is recommended that before massaging the vertebrae, intensively rub the entire area of the neck and back of the head up to the jade pillow.
7. “THE CRANE DRINKS WATER”
Draw oval shapes with your chin in a vertical plane. Such rotation is, as it were, a repetition of the small celestial circle. When the chin is at the top, we establish a connection with the parietal point, and when at the bottom, with the perineal point.
MANTRA OF LIGHT
In addition to the small celestial circle and the eight points of the eye, Master Zhi Changli recommends using the mantra of light.
OM MI TO FO
This is the mantra of Buddha Amithaba - the Buddha of light. It can be pronounced before and after the start of exercises, personifying the protection of the entire training process. Take a qigong stance. Feet hip-width apart, feet parallel to each other. Ankle, foot, knee and hip joints liberated. Move your pelvis slightly forward. The shoulders are directly above the hips. Keep your head straight. The neck is straight; the chin is slightly inclined towards the chest. Tongue at the base of the upper teeth.
OM
Before pronouncing the sound OM, visualize White light and raise your forearms parallel to the floor and forward, bending your elbows. Hands down. Now say the sound.
MI
Visualize yellow light. Raise your outstretched arms in front of you to shoulder level. Raise your wrists so your fingers point up. Spread your arms to the sides, as if expanding the boundaries of space. Now say the sound.
THAT
Visualize the green light. Hands are lowered along the body. Turn your hands with your palms facing away from your body. Raise your arms straight above your head with your palms facing up. Now say the sound.
FO
Visualize white light. Clasp your hands above your head as if holding a lotus flower. The thumbs are bent and facing each other. Slowly lower your arms to chest level, turning your wrists so your palms face down. Then fold your hands on the lower dan tien. Women place their left hand on top, and men vice versa.
HOW TO OPEN YOUR EYES
When waking up in the morning, do not try to immediately focus your eyes on something (for example, on an alarm clock). Imagine that you are looking into the distance of the sea, and only then slowly adjust your vision to recognize the clear contours of objects.
STATE OF QI GONG
Get into a qigong state as often as possible. Take breaks from work and other daily activities. More often you are in a relaxed and joyful mood. Focus your attention on the lower tan tien to enter the state of qigong. Due to this, tension is relieved in all parts of the body.
NOTICE THE GREEN AROUND MORE
Look at green objects several times a day. Green color soothes the eyes and relieves tension.
WALK IN THE FRESH AIR
Eyes need light. Therefore, we strongly recommend that you take a walk of at least an hour every day to provide your eyes with the necessary amount of light.
SUNSHOWER
Let sunlight into your body through closed eyelids as often as possible. Once you get used to it a little, you will be able to do this with your eyes open.
EYE EXERCISES
Close your eyes and “look” first at the upper left and upper right corners, and then at the lower left and lower right. Close your eyes and make circular movements with them, first clockwise and then counterclockwise. This exercise Can be combined with warm water eye baths. Close your eyes and “look” up, as if you want to get a better look at the back of your head or even your spine.
SOUND OF LIVER
The eyes are connected to the liver by meridians. In Chinese medicine, there is a series of exercises called the Six Healing Sounds. Six special sounds combined with movements revitalize and activate various organs of the body. This sound for the liver is SY. The lips are stretched and slightly parted, as if you were holding a piece of paper in your mouth. The tongue is flat, its edges are slightly raised. The SY sound occurs on exhalation. At this time, you should imagine how the used Chi energy rises from the big toes, along the inner thighs, through the groin area and out through the eyes.
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If your eyes water, this is a clear sign of cleansing.
EYE RELAXATION EXERCISE
Look ahead. Imagine that your eyes are glass balls lying quietly in the eye sockets. The gaze is motionless. After taking a few deep breaths, focus your attention on the highest point in your field of vision, then the lowest, left, and right. Make sure that the “glass balls” do not move during the exercise.
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Take care of yourself, smile more often and!
U modern man there is a lot of strain on the eyes: computer monitors, television screens, straining our eyes while driving a car, reading in transport, polluted environment and so on. It is not surprising that many begin to lose their vision and wear glasses.
Let's try to resort to the traditional Chinese art of self-regulation of the body with the help of qi energy, thanks to which everything is accomplished life processes. This healing system includes meditative practice and gymnastic exercises performed at an extremely slow pace and very smoothly. Thanks to deep relaxation, it helps to free yourself from bodily tensions that interfere with the free flow of qi.
To perform these exercises, no special conditions are required, so you can devote any free five minutes to them. Best time for them - the second half of the day, when the eyes are already quite tired and need rest. In order for these exercises to bring tangible benefits, they need to be done regularly.
Eye exercises include three stages: relaxation of the body, facial muscles and eyes; eye muscle training; directing qi energy to the eyes for.
Before starting exercises, it is important to calm your mind and even out your breathing.
Sit on a chair or armchair as comfortably as possible and relax. Try to discard all extraneous thoughts and focus on breathing. Breathe evenly and deeply, inhaling through your nose and exhaling through your mouth.
1. Blink your eyes frequently for one to two minutes.
2. Place your palms on your forehead and make several movements down to your chin, as if you were washing your face. At this time, imagine that you are washing away fatigue and “bad energy”. Do this exercise 10 times. Having finished it, do not rush to open your eyes. Sitting with your eyes closed, focus your inner gaze on the eyeballs and the vessels that feed them. Open your eyes slowly.
3. Warm up your palms thoroughly by rubbing them against each other, fold them into boats and hold them in front of your eyes, without touching your eyelids, as if warming your eyes with the warmth of your palms.
4. With your eyelids closed, rotate your eyes clockwise 20 times, and the same amount counterclockwise; then - 20 times horizontally and the same amount vertically.
5. Repeat the previous exercise, but with your eyes open.
6. Focus your gaze on the tip of your nose, and then move it to some object located two or three meters away from you, then to a distant object somewhere near the horizon. Repeat 20 times.
7. Using the pads of three fingers - index, middle and ring - very, very lightly press on the closed eyelids 8-10 times. Do it with both hands at once.
8. Finally, squeeze your eyes very, very hard five times without opening your eyelids.
2. Using the palms of both hands, rub your face from the forehead to the chin as if you were washing your face. Repeat these movements 10 times. During this exercise, you need to imagine that you are washing away bad energy and fatigue from your face. After you have finished the exercise, do not rush to open your eyes immediately. With your eyes closed, try to focus your inner world on the eyeballs and the vessels that feed them.
4. Close your eyelids and roll your eyes, first 20 times in one direction, then the same amount in the other. Rest a little and move your eyes 20 times up and down and the same amount from left to right. After a few minutes, repeat this exercise with your eyes open.
6. Using the pads of your ring, middle and index fingers, lightly press on your closed eyelids 10 times. Do the exercise on both eyelids with both hands at once.
7. Close your eyes and squeeze them very, very hard 5 times. There is no need to open your eyelids.
The healing effect is achieved through breathing, which saturates the body with oxygen and normalizes the circulation of vital force Qi.
Qigong should not cause discomfort or overexertion. If painful sensations appear, the training is interrupted. In the future, the number of repetitions should be reduced.
The effectiveness of training depends on proper breathing.
Classic Chinese training includes the following exercises, which can be performed in any order:
- Pendulum.
- In a standing position, you need to lean against the wall. The head is straight, the back of the head is adjacent to the surface. The neck is fixed in one position.
- As you inhale, your gaze moves as far as possible to the left, and as you exhale slowly, it moves forward. Mild ligament pain is a normal reaction.
- Likewise in the other direction.
- The number of repetitions is 5-10 times.
- Astonishment.
- The situation does not change.
- Take a deep and slow breath through your nose.
- The eyes protrude as much as possible as if in a feeling of great surprise.
- Pause for 4-5 seconds.
- As you exhale, the eyes and eyelids relax.
- The number of repetitions is 10-15 times.
Systematic performance of the simplest movements will help restore vision. - Infinity.
- The situation does not change.
- As you inhale, your gaze moves down and to the left, making a semicircle.
- Then he completes the figure eight.
- As you exhale, return to the original position.
- The speed increases with each repetition.
- Duration - 3 min.
- Mosquito.
- The starting position does not change.
- The index finger is placed on the nose.
- As you slowly inhale, the gaze of both eyes converges in front of you.
- Pause for 5-7 seconds. The fingertip should be clearly visible and not smudged.
- As you exhale, the arm moves back. The gaze should not leave the tip of the finger.
- When the arm is fully straightened, it returns to the starting position.
- Number of repetitions - 6 times.
- Wings.
- The situation does not change.
- While taking a deep, slow breath, you need to blink frequently.
- You should not strain your eyelids. Movements should be light.
- Hold your breath for 3-4 seconds.
- As you exhale, your eyes are wide open.
- Number of repetitions - 6 times.
Jing, Qi, Shen - three jewels
Breath
Small circle of energy circulation Eight points of the eye
Farsightedness
Myopia
Seven final exercises
Mantra of light
Adviсe
The eyes are not the largest organ of our body, but one of the most important in its significance. They open windows to the world for us, they are a “mirror of the soul,” connecting our optical perceptions with emotional experiences. Eastern philosophy claims that poor vision is a consequence of blockage of energy flow or imbalance of Yin and Yang energies. Qigong is a technique that can help restore energy balance. With regular training, you can significantly eliminate vision problems. The Qigong tradition dates back thousands of years and includes elements of Taoism, Buddhism and Confucianism. Therefore, there are different schools of Qigong. The small circle of energy circulation and eye qigong exercises presented in this book have their origins in Taoist teachings. They belong to the so-called quiet qigong, as they are based mainly on willpower, concentration and imagination. To improve visual acuity and correct visual impairment, it is very important to first overcome the psychological threshold that exists in most cases and set yourself up for a calm, good mood and daily training. The fact that success awaits you can be evidenced by the example of my friend Ella Lucas, who, using this technique, in three years restored her vision from 5.4 diopters in her right eye and 4.8 in her left and currently does not use glasses. This success inspired me to organize qigong courses to restore vision, and I never cease to be amazed at the quick and tangible results they give. Qigong has a place of honor in Chinese culture. Qi refers to vital energy, and the word “gong” is translated as work or method. As the sun rises, thousands of Chinese gather in parks across the country. Smooth and leisurely movements restore their inner harmony and balance. The method of quiet qigong presented in this book was taught to me by master Zhi Changli. While still a six-year-old child, under the guidance of his grandfather, he mastered qigong, kung fu and tai chi chuan. The grandfather was also the owner of one of the largest pharmacies in Hoahot, and he took pleasure in introducing the boy to the secrets of Chinese medicine. For twenty-one years, Master Zhi Changli worked as an acupuncturist and qigong instructor in Beijing. In 1988 he moved to Germany and has been teaching silent qigong in Munich ever since. Qigong exercises for the eyes are important integral part his method.
Quiet Qigong attracts with the simplicity and clarity of its exercises, which are performed using the power of imagination. To improve vision using this technique, it is necessary to get rid of physical and mental tension, otherwise the flow of necessary energy will not arise in the body.
the channels are not blocked by anything, which means the person is healthy.
Silent qigong successfully maintains your energy level and strengthens your immune system and due to this, it creates the prerequisites for good vision. The goal of qigong is to improve the health of the body as a whole, but exercises to restore vision are aimed specifically at the eyes, around which important energy points are located.
Of course, the greatest success can be achieved with the integrated use of qigong techniques. To do this, you must first enter the state of qigong, that is, achieve mental and physical peace, and then gradually increase your energy potential with the help of a small circle of energy circulation, in order to subsequently purposefully move on to eye exercises.
At the end of the book there are tips to keep in mind when Everyday life, for example when working at a computer or driving a car, to give your eyes the rest they need from time to time.
The word “Qi” in Chinese culture denotes the dynamic force that controls all functions and processes in space, the human body, animals and flora. Qi is life energy. Shen is translated as spirit, and Jing is translated as essence. These three jewels are present in every living being. The life activity and development of the human body are based on them. Together with Yin and Yang energy, the five elements and energy channels, they form the basis of traditional Chinese medicine. Qigong is closely related to Jing, Qi and Shen. It strengthens the body, gives strength to the mind and lengthens life.
It is not possible to give a certain linear description of Qi, as we are used to in the West, even if only by looking at Chinese character, which stands for Qi. In Japanese culture there is a similar concept of Ki, and in Indian culture - prana. Thus, throughout the eastern cultural space, traditional medicine is based on ideas about the flow of energy in a certain system. In China it is Qi and the meridian system; in Japan - Ki and the kairaku system, in India - prana and the nadis system. Since human energy channels with their fine structure cannot yet be detected by conventional means modern science, they have not yet received widespread acceptance. However, acupuncture, also based on the meridian system, is already widely used in the West to treat allergies and drug addiction.
Qi is life. It is everywhere. When we eat, we absorb Qi into ourselves. Qi is inherited from our parents, and depending on the place of birth, vital energy will be different. With training and the power of imagination, Qi can be made even stronger. Heaven, earth and man form a unity. A person can absorb and accumulate the Yang energy of heaven and the Yin energy of earth.
The main store of energy is the so-called lower tan tien (brain in the stomach), which is located in the area pubic bone.
The middle tan tien is located in the chest area at the level of the nipples and is responsible for our emotional world.
The upper tan tien is placed between the eyebrows. It is also called the third eye, and it has enormous significance for us as the center of the soul.
People constantly give away used
energy and takes on fresh energy. Three entrances are of particular importance: the gates of the earth,
the gate of man and the gate of heaven.
Qigong is a holistic technique that allows you to bring the flow of Qi into harmony. From the point of view of qigong, disease is either a lack or excess of energy in the channels. Qigong exercises activate the healing processes occurring in the body. As a result of long and intense training, you can develop the ability to direct energy to where it is most needed.
An important condition for practicing qigong is to achieve a state of qigong - calm, inner peace, good mood and relaxation. You should smile at least seven times a day and constantly imagine that, like tiny suns, all the pores of your skin (and you have eighty-four thousand of them!) are smiling. Your joints, organs, lower tan tien, middle tan tien and upper tan tien smile. A smile merges with good energy, spreads across the room, grows, embracing everything around, and reaches the limits of space. Energy flows in the human body through energy channels. Quiet Qigong, as already mentioned, is based on the meridian system, which is also used in acupuncture. During an acupuncture session, needles are inserted into energy points to remove the blockage of the channels. In quiet qigong, such blockages are removed by influencing the flow of qi through the power of imagination. The yin meridian (zhen-mai, the servant's vessel) runs along the front surface of the human body, and the yang meridian (du-mai, the master's vessel) runs along the back, along the spine. They are called royal lines and are of great importance, connecting Yin and Yang.
There are six pairs of meridians (twelve in total) in our body, as well as eight special meridians. There are three yin meridians on the inside of each arm, and three yang meridians on the outside. In the same way, there are three yin meridians on the inside of the legs, and three yang meridians on the outside.
finger Yin meridian Lungs
Pointing
finger yang meridian thick
intestines
Average
finger Master of the Heart,
yin meridian Coronary
heart vessels
Nameless
finger Three
heater Upper body
Lower body
Little finger Yin meridian Heart
Little finger Yang meridian Small intestine
finger Yin meridian Spleen
Big
finger Yin meridian Liver
Second
finger Yang meridian Stomach
Fourth
finger Yang meridian Gallbladder
Little finger Yang meridian Bladder
Middle
feet Yin meridian Kidneys
There are several types of breathing.
1. Breathing with your lungs
2. Belly breathing
3. Anti-breathing with the stomach
4. Body breathing
Belly counterbreathing and body breathing are known only in Eastern culture.
When you breathe with your lungs, when you inhale, the costal arches rise, and when you exhale, they fall. When you breathe with your belly, as you inhale, your stomach and even your lower back “expand,” and as you exhale, they return to their normal position. Thus, the wave of breathing spreads from the point of the perineum, expands the walls of the abdomen and lower back, and raises the ribs and collarbone. As you exhale, the collarbone and ribs first lower, and then the walls of the abdomen and back slightly contract.
Belly counterbreathing does not need to be learned. It is worked out by itself during long-term qigong practice. In this case, the breathing wave goes in the opposite direction. As you inhale, the abdominal wall and lower back contract, as if a stream of air is pulling them inward.
Breathing with the body is based on breathing and counterbreathing with the stomach, as well as the idea that with each inhalation, all pores absorb fresh Qi of the cosmos.
This exercise can be done sitting or lying down. Place both hands on your lower abdomen with your thumbs almost touching below your belly button.
Breathe calmly through your nose.
Feel how, as you inhale, the abdominal wall rises under your palms. Feel it descend as you exhale. Continue breathing, first counting your breaths to twenty-one, and then counting them back.
Place one hand on the lower tan tien so that the little finger is on the pubic bone, and the second on the back - exactly opposite. Feel how, as you inhale, it seems to be inflated between your palms. balloon, and as you exhale it falls.
Belly breathing is the basis of qigong. However, when performing exercises using this method, he is not given any attention. special attention, since the thought is completely concentrated on the imagination. Breathing improves on its own with regular exercise.
The small circle of energy circulation, or the small heavenly circle, is one of the fundamental exercises in Taoism. In China, there are qigong schools that practice only the small celestial circle daily in order to achieve health and mastery in conscious control of the flow of qi. From this we can conclude what importance is attached to this exercise.
The small celestial circle connects the large royal lines mentioned in the previous chapter - the yang meridian du mai passing from the back and the yin meridian zhen mai passing along the front surface of the body.
Before starting the exercise, you should try to visualize a path on the skin connecting nine points of a small circle. With long-term training, this path will then turn into a wide street, and then into a freeway. It will expand and even gain depth. Often the line connecting the nine points of the small celestial circle is represented as a luminous stripe. The flow of Qi is directed along it by the power of imagination.
Don't be surprised if you find yourself distracted by other thoughts at first. This is fine. In Tibetan culture, this phenomenon is called “taming the monkey spirit.” Another difficulty that may arise at the beginning of training is the feeling of fatigue. It is possible that you will even fall asleep. Don't worry about it. For long and intensive training your will and concentration will become stronger, and the flow of Qi will increase. Tibetan Buddhists advise: if you are overcome by anxiety and extraneous thoughts creep into your head, practice with your eyes closed. If you feel yourself falling asleep, open your eyes and look up.
As in any endeavor, you will have to try hard at first to achieve the state of qigong, that is, to find inner peace, tranquility, relaxation and good mood. To make this easier, smile at least seven times a day.
Thanks to a smile, Qi energy circulates better through energy channels, and existing blockages are removed.
Qi must obey you. The small celestial circle saturates us with vital energy, so we should train better in the morning, since in the evenings after doing exercises, people with sensitive nervous system have trouble falling asleep. True, over many years of work I have met many people who practice small circles before bed. In this case, the seven final exercises are simply not performed.
In principle, the small celestial circle can be performed anywhere - in the subway, riding a bicycle, in a car, and even on an airplane. The exercise does not require any special equipment. You simply relax the upper tan tien (third eye), lower your eyelids a little (this relaxes the head area) and slightly raise the corners of your mouth (this relieves tension in the neck and chest). The tongue should be adjacent to the base of the upper teeth. This connects the Yin and Yang meridians, Du-Mai and Zhen-Mai. However, the main focus should be on the lower tan tien. With this exercise, you can recharge your batteries while waiting for the train or bus, and face any challenges in life with calm.
Master Zhi Changli recommends, for example, while sitting in front of the TV, concentrating on the lower tan tien and entering the state of qigong in order to avoid the harmful effects of television.
You can practice the small celestial circle while sitting on a chair, in a yoga pose, kneeling or lying down. Master Zhi Changli recommends starting with this exercise while sitting on a chair. In this case, you can lean against the back, since the main condition for correctly performing a small circle is comfort and a good mood. Only if you maintain silence, peace and complete relaxation can you feel the flow of energy.
Sit on a chair and relax. You can lean against the back. If possible, the upper body should be at right angles to the hips. Both feet should be on the floor. If you can't reach the floor, you can place a blanket under your feet. The feet are parallel to each other and hip-width apart.
Place your hands on your hips, palms up.
Try to “grab” the floor with your toes three times. This opens a beating key connected to the kidney meridian.
Then pay attention to the area of the bridge of the nose - the upper tan tien. Imagine that the veil is dissipating in front of you, and your forehead is covered with fresh breath breeze.
Lower your eyelids a little (due to this, all the muscles of the head relax).
Lift the corners of your lips slightly (this relaxes the chest area).
A slight smile should appear on your face.
It spreads throughout the body, flowing from all pores, joints, bones, muscles, organs.
The tongue is located at the base of the upper teeth, but depending on the strength of the Qi flow, it may move down.
Breathing is not controlled, but it should be slow and calm, nasal, although the mouth is slightly open. Now focus your attention on individual points of the small celestial circle and mentally connect them.
1. LOWER TAN-TIAN (Xia Dan-Tian)
Concentrate your attention on the lower tan-tian - the main energy store in the lower abdomen. He is in the middle between heaven and earth. This is where the main reservoir of power is located.
2. PERINEAL POINT (HUI YIN)
The perineal point is located behind the genitals in front of the anus. The axis of the central canal leading to the parietal point originates here. Through this point a person connects with the Yin of the earth and accumulates energy in the lower reservoir. To better feel the perineal point, with each inhalation, try to pull the anus to the lower tan tien, hold your breath for a while, and “release” it when you exhale.
It is located at the end of the coccyx and plays a significant role in the passage of Yang energy in men and women. If this point is not open, then women experience pain in the lower abdomen, and men may experience the problem of impotence or premature ejaculation.
4. GATE OF LIFE (MIN-MEN)
The gate of life is located in the kidney area exactly opposite the navel. The name itself speaks volumes about the importance of this point.
5. POINT OF THE THORACIC VERTEBRATE (YES-CHUY)
Located between the first and second thoracic vertebrae. If there is no obstruction in this part of the channel, then your shoulders will never experience tension.
6. JADE PILLOW (MI-DEM)
The jade cushion (or iron gate) is located at the back of the head where the two occipital bones meet. Cross-country ability given
Then return your attention to the lower tan tien and start the exercise over again (repeat at least six times).
If you do a small celestial circle during menstruation or pregnancy (with your doctor’s permission), then you need to start and end it on the middle tan-tian.
Now you can start pressing on the eight points of the eye, which will be discussed below. After performing this procedure at least three times, the points of the eye are recharged with Qi energy.
Then do the seven final exercises.
In traditional Chinese medicine, the eyes are connected to the liver by meridians. Toxins accumulated in the liver are eliminated through the eyes. The connection between the liver and the eyes may seem surprising, but just remember patients with jaundice. They show signs of illness - “in front of our eyes”. Don't be surprised if you start to cry while doing qigong exercises. This is a sign of self-cleaning of the eyes, which indicates their ability to self-heal.
As already mentioned, there are eight points around each eye that can be used to improve vision. They can be massaged different ways to increase the flow of Qi when there is a deficiency or reduce the flow when there is an excess.
There are three ways to massage the eye points. However, massage is always performed with the index or middle finger (preferably the middle finger, since it is in direct communication with the master of the heart and has a deeper impact on the points).
1. Press on the points, gradually increasing the force.
2. Make circular movements with your finger in three counts, as in a waltz. On the first count the pressure is weak, on the second and third it increases. Movements can be made both clockwise and counterclockwise, or even better - in both directions.
3. Make circular movements for three counts, first pressing hard, and then less and less.
Sit up straight, relax. Place your elbows on your hips (or table). Lower your head onto your straightened fingers. Massage both eyes at the same time. Press the points at a rhythm that is comfortable for you.
Point 1. Located at the inner edge of the eye next to the bridge of the nose (bladder meridian).
Point 2. Located slightly away from the pupil on the frontal bone (bladder meridian).
Point 3. Located almost above the pupil on the frontal bone (gallbladder meridian).
Point 4. Located closer to the outer edge of the eye on the frontal bone (three heaters).
Point 5. Located at the outer edge of the eye closer to the temple (gallbladder meridian).
Point 6. Located closer to the outer edge of the eye on the cheek bone.
Point 7. Located almost under the pupil on the same vertical line with point 3 on the zygomatic bone (stomach meridian).
Point 8. Located approximately one centimeter below point 7.
Then start again from the first point. Each of the eight points should be massaged at least three times.
Try to feel the connection between both palms (lao gong points). Imagine that you are stretching and lengthening the eyeball.
Now switch hands.
The reason for myopia is that the eyeball for some reason has become too long. Light rays from distant objects, after refraction in the cornea and lens, are focused without reaching the retina. Therefore, nearsighted people see well near, but distinguish distant objects much worse.
Sit up straight, relax.
Place your elbows on your hips (or table). Lower your head onto your straightened fingers. Massage both eyes at the same time. Press the points at a rhythm that is comfortable for you.
The same points are massaged as for farsightedness, but in the reverse order.
Point 1. Located on the cheek one centimeter from point 2.
Point 2. Located almost under the pupil on the zygomatic bone (stomach meridian).
Point 3. Located closer to the outer edge of the eye on the zygomatic bone.
Point 4. Located at the outer edge of the eye closer to the temple (gallbladder meridian).
Point 5. Located closer to the outer edge of the eye on the frontal bone (three heaters).
Point 6. Located almost directly above the pupil on the frontal bone (gallbladder meridian).
Point 7. Located slightly away from the pupil on the frontal bone (bladder meridian).
Point 8. Located at the inner edge of the eye next to the bridge of the nose (bladder meridian).
Then start again from the first point. Each of the eight points should be massaged at least three times.
Connect the big one, ring fingers and little finger. Point your index and middle fingers at eight points at a distance of two centimeters.
Imagine how Qi from the lower tan tien passes through your hands to your fingertips and how with every inhalation you perceive the Qi energy from the surrounding space with all your pores (breathing with your body).
Do this procedure at least three times.
Hold your left palm in front of your right eye and place your right palm on the back of your head below the jade pillow.
Try to feel the connection between both palms (Lo Gong points). Imagine that you are squeezing and shortening the eyeball.
Now switch hands.
Then do the seven final exercises.
The final exercises once again activate all meridians, since during training Qi accumulates in the hands. Therefore, every time after performing a small celestial circle, you must close both eyes with your palms for at least two to three minutes. It is best to place your elbows on your hips and rest your head on your palms.
You can stay in this position as long as you like.
Lightly rubbing your palms together, pay attention to the sensations that arise in them. Occasionally run your middle finger along the back of each hand to prevent wrist locking.
2. STROKING THE FACE AND NECK
Rub both palms over your face from top to bottom, imagining that you are smoothing out wrinkles. Don't forget about the neck. The face contains many end points of the meridians, to which Qi energy is thus imparted.
3. STROKING THE HEAD
Use the pads of your fingers to move from the hairline on the forehead through the crown of the head behind the jade pillow, and then from the hairline at the temples to the jade pillow. Many meridians also end here, which are thus fueled by Qi energy.
4. TAPPING THE HEAD AREA
Bring your fingers together, pressing your thumb against your index finger, and tap them lightly on the head in the area of the jade cushion. This allows the gate of heaven (the parietal point) to be opened wider to draw in more celestial Yang energy.
5. EAR MASSAGE
Using your fingertips, intensively massage your earlobes, the upper and middle edges of the auricle, its inner surface and back. In traditional Chinese medicine, the auricle is associated with the fetus. Due to this massage, all points associated with various organs of the body are saturated with Qi energy.
6. MASSAGE OF THE CHORACIC VERTEBRES
Rub the index and middle fingers of your left hand over the area between the first and second thoracic vertebrae. The elbow should be moved to the side and back as far as possible. Since the aging process begins in the neck, and it, as a rule, is not sufficiently supplied with blood, it is recommended that before massaging the vertebrae, intensively rub the entire area of the neck and back of the head up to the jade pillow.
7. “THE CRANE DRINKS WATER”
Draw oval shapes with your chin in a vertical plane. Such rotation is, as it were, a repetition of the small celestial circle. When the chin is at the top, we establish a connection with the parietal point, and when at the bottom, with the perineal point.
In addition to the small celestial circle and the eight points of the eye, Master Zhi Changli recommends using the mantra of light.
This is the mantra of Buddha Amithaba - the Buddha of light. It can be pronounced before and after the start of exercises, personifying the protection of the entire training process. Take a qigong stance. Feet hip-width apart, feet parallel to each other. Ankle, foot, knee and hip joints liberated. Move your pelvis slightly forward. The shoulders are directly above the hips. Keep your head straight. The neck is straight; the chin is slightly inclined towards the chest. Tongue at the base of the upper teeth.
Before pronouncing the sound OM, visualize White light and raise your forearms parallel to the floor and forward, bending your elbows. Hands down. Now say the sound.
MI
Visualize yellow light. Raise your outstretched arms in front of you to shoulder level. Raise your wrists so your fingers point up. Spread your arms to the sides, as if expanding the boundaries of space. Now say the sound.
THAT
Visualize the green light. Hands are lowered along the body. Turn your hands with your palms facing away from your body. Raise your arms straight above your head with your palms facing up. Now say the sound.
FO
Visualize white light. Clasp your hands above your head as if holding a lotus flower. The thumbs are bent and facing each other. Slowly lower your arms to chest level, turning your wrists so your palms face down. Then fold your hands on the lower dan tien. Women place their left hand on top, and men vice versa.
When waking up in the morning, do not try to immediately focus your eyes on something (for example, on an alarm clock). Imagine that you are looking into the distance of the sea, and only then slowly adjust your vision to recognize the clear contours of objects.
Get into a qigong state as often as possible. Take breaks from work and other daily activities. More often you are in a relaxed and joyful mood. Focus your attention on the lower tan tien to enter the state of qigong. Due to this, tension is relieved in all parts of the body.
Look at green objects several times a day. Green color soothes the eyes and relieves tension.
Eyes need light. Therefore, we strongly recommend that you take a walk of at least an hour every day to provide your eyes with the necessary amount of light.
Let sunlight into your body through closed eyelids as often as possible. Once you get used to it a little, you will be able to do this with your eyes open.
Close your eyes and “look” first at the upper left and upper right corners, and then at the lower left and lower right. Close your eyes and make circular movements with them, first clockwise and then counterclockwise. This exercise Can be combined with warm water eye baths. Close your eyes and “look” up, as if you want to get a better look at the back of your head or even your spine.
The eyes are connected to the liver by meridians. In Chinese medicine, there is a series of exercises called the Six Healing Sounds. Six special sounds combined with movements revitalize and activate various organs of the body. This sound for the liver is SY. The lips are stretched and slightly parted, as if you were holding a piece of paper in your mouth. The tongue is flat, its edges are slightly raised. The SY sound occurs on exhalation. At this time, you should imagine how the used Chi energy rises from the big toes, along the inner thighs, through the groin area and out through the eyes.
Look ahead. Imagine that your eyes are glass balls lying quietly in the eye sockets. The gaze is motionless. After taking a few deep breaths, focus your attention on the highest point in your field of vision, then the lowest, left, and right. Make sure that the “glass balls” do not move during the exercise.