The following energetic exercise has three important
aspects. The first is physical sensing. That is being aware of an area of your
body. The second is kinetic sensing. That is moving your awareness over and
through an area of your body. The third aspect is using visualization within an
area of your body and an area surrounding your body.
One of my friends recommends that if you have a hard time
feeling a part of your body that you touch and even rub that part and then feel
it with your awareness. Feel the bottom of your feet. Feel the sides and the
top of your feet. Feel the muscles and tendons and bones. Just feel as much and
as deeply as you can without too much effort. The more you do it the more you
will feel. One of my teachers said the key is "effortless effort."
another teacher said that it is like doing like you are not doing but still do.
Another said use relaxed intensity. Take your pick.
We start with physical sensing.
Let your mind calm and your body relax from head to toe and
from outside too deep within. When you find your mind wandering during the
practice gently let go of the thought or emotion and return to the practice.
When you find any unnecessary tension in the body gently relax and return to
the practice. This holds true for any chi kung practice you are doing.
1) Bring your awareness to your feet. Feel your feet.
2) Feel your lower legs. Feel the skin, front, back and
sides. Feel the connective tissue, muscles and tendons and bones.
3) Feel your upper legs to the hips. Feel the skin, front,
back and sides. Feel the connective tissue, muscles and tendons and bones.
4) Feel your lower abdomen. Feel the skin, front back and
sides. Feel your sex organ and kidneys. Feel your buttocks. Fell the connective
tissue, muscles and tendons and bones.
Fell the bladder and the intestines.
5) Feel your chest area and shoulders. Feel the skin, front
back and sides. Feel the connective tissue, muscles, tendons and bones. Feel
the major organs, stomach, spleen, liver, heart, and lungs.
6) Feel your upper arms. Fell the skin, front back and
sides. Feel the connective tissue, muscles and tendons and bones.
7) Feel your lower arms. Feel the skin, front back and
sides. Feel the connective tissue, muscles and tendons and bones.
8) Feel your neck/throat. Feel the skin, front back and
sides. Feel your connective tissue, muscles and vertebrate. Feel the inside of
your throat.
9) Feel your head. Feel the skin, front, back and sides.
Feel the connective tissue, muscles and bones. Feel your mouth and tongue. Feel
the eyes and ears. Feel the brain cavity and your brain.
10) Feel the space around your whole body, notice and feel
where the skin meets the surface it is touching be it air or floor or your clothes
or shoes or anything else. Just feel as much as you can.
Part 2 Kinetic sensing or moving awareness.
1) Let your awareness move or flow through the tips of your
toes through your feet to your ankles.
2) Feel your awareness move from your feet through your
lower legs to your knees.
3) From your knees let your awareness flow up through your
upper legs to your hips.
4) From your hips flow through your lower abdomen and sex
organs and buttocks to the diaphragm and the floor of your rib cage.
5) From your diaphragm and floor of your rib cage move
through your upper chest to your shoulders.
6) From your shoulders move your awareness down the upper
arms to your elbows.
7) From your elbows move down the lower arms to your wrists.
8) From your wrists move your awareness through your hands
to the tips of your fingers.
9) From your upper torso move your awareness through your
neck.
10) From your throat move your awareness through your head
to the top of your skull.
11) Feel the space where the skin or hair on the top of your
head meets the air.
12) Finally using your imagination and your awareness move
from the space above your head through your whole body including the area
around your body to a place just below the bottom of your feet.
Part 3: Visualization sensing. 1) See and feel your feet and
legs filled with bright vibrating white light.
2) See and feel a bright blue white ball of light vibrating
in and filling up your abdomen.
3) See and feel a bright pink white ball of energy vibrating
in your heart area filling up your chest.
4) See and feel your arms and hands filled with vibrating
bright white light.
5) See and fell your neck/throat filled with a vibrating
orange white ball of light.
6) See and feel your head filled with a bright vibrating
golden white ball of light.
7 See and feel your whole body surrounded by a beautiful
gold and white egg shaped bright light.
8) Rest in the golden egg as long or as short as you like.
When you are ready, see and feel the golden light moving from the outside of
your body through your whole body into your lower abdomen. Feel the lower
abdomen expand as you inhale and contract as you exhale for three breaths. Than
relax. You have completed the practice. You can do this exercise in bed,
sitting down or even walking. You can do it as short or as long as you desire.
