Life feels heavier than ever. So much fear. So much fragmentation. And beneath it all, a quiet sense that something old is dying—and something new is struggling to be born.

You might think I’m talking about the world. I am. But I’m also talking about myself. Or my un-self. Or whatever the hell is happening to me spiritually.

Something has been triggered in me, and I owe you an apology.

For months, I’ve been in a liminal space. I’m not who I was, but I’m not yet who I’m becoming. The old skin doesn’t fit. The new one hasn’t formed.

That’s why I haven’t been writing or posting. I’ve felt like a caterpillar in the cocoon—dissolved, unrecognizable. The butterfly hasn’t emerged. And I don’t know when it will.

It’s disorienting. I remember reading that during his awakening, Eckhart Tolle spent two years sitting on park benches—just watching, just being. His friends quietly supported him with food and shelter. He was in a liminal space.

I’m not claiming enlightenment. Hell, I don’t even know what that word means anymore. I even wrote an entire article on the subject (see below).

But I am shifting. And I’ve realized I can’t keep waiting for perfect clarity. So I’m going to write my way into it.

Instead of staying silent, I created a Substack to document my thoughts.

For those who don’t know, Substack is like a blog—but more modern and readable.

Substack also lets me add a voiceover to every article—so if you prefer audio, you can hear it in my voice, just like my audiobook.

I’m especially excited because this format actually works for my brain. It’s calmer, slower, and more focused than things like Instagram or YouTube. No algorithms, no ads, no social media noise. Just real writing, sent directly to your inbox.

I’m committing to posting once a week, but I may post more when the muse visits.

If you want to get everything in real time, you’ll need to subscribe directly on Substack. Otherwise, you’ll get a monthly roundup of a few highlights in the regular Flowing Zen newsletter.

You don’t need an account to subscribe. Just your email. Unsubscribe anytime. It’s free.

I’ll be writing about qigong and tai chi—but also about what they really point to:

• The long, messy, nonlinear path of healing

• How to regulate your nervous system in a dysregulated world

• What trauma healing looks like in real life—not just in theory

• The quiet, daily work of staying regulated, present, and connected

• Building resilience that holds up—especially when things fall apart

• Practices that help you stay human when the world feels inhuman

If you’re looking for polished essays or spiritual platitudes, this probably isn’t for you.

If you’re looking for something raw, uncertain, and real—something that lives in the mud with the lotus—then I’d love to have you reading (or listening) along.

👉 flowingzen.substack.com

There are already a few pieces waiting for you:

• I’m Not Less Spiritual. I Just Found a Better Word

• I Don’t Trust Enlightenment Anymore

• The World Feels Heavy. You Still Need a Thing

Subscribing on Substack means you’ll get new posts—and their audio versions—delivered straight to your inbox. If you prefer fewer emails, I’ll still include highlights in the regular Flowing Zen newsletter once a month.

The post Something Old Is Dying: Why I’m Writing on Substack appeared first on Flowing Zen.

I want to talk about healing other people (and pets) with qi. There’s a lot of confusion on the subject, so I want to make it clear where I stand, what I believe, and what I teach.

I’ll be teaching two different Qi Transmission techniques in my upcoming Qigong 301 program:

• Opening Vital Points (OVP)
• Running the Qi (RTQ)

Both of these techniques are safe to learn and implement, and they also provide a big bang for your buck. But what are they exactly?

Medical Qigong or Qi Transmission?

In the 21st century, healing others using qi is sometimes called “Medical Qigong.” In my first book, I briefly mention how this is historically inaccurate. I’m not sure when the term got co-opted, but it seems to have happened over the last 20-30 years.

Medical Qigong traditionally referred to self-healing practices — like what I teach in my 101 and 201 programs. In other words, Medical Qigong helps the body heal from medical issues like depression, anxiety, chronic pain, etc. It’s a legitimate branch of Chinese medicine, just like acupuncture or Chinese herbal medicine.

On the other hand, Qi Transmission involves two people: the healer and the recipient. I refer to this as Clinical Qigong Therapy in my book, but I’m using the term Qi Transmission here for two reasons:

1. The word “clinical” doesn’t always apply. For example, those who complete my Qigong 301 program will be able to help friends and family using the techniques described above. So there’s no clinic involved.
2. In my “12 Skills of Qigong,” I use the term “Transmitting The Qi” for Skill #12. I’m staying consistent with that here.

Common Terms Used for Qi Transmission

The classical term for Qi Transmission is Emitting Qi (fā qì, 發氣). I prefer to translate fa (發) as “transmit,” but I acknowledge that this is not a common translation. Honestly, there’s no perfect word in English, so we have to compromise no matter what.

Here are some other terms used in the 21st century:

• Eternal Qi Therapy
• Qi Emission
• Emitting Qi
• Qi Transmission
• Qigong Massage
• Medical Qigong
• Clinical Qigong Therapy
• Empty Force

Other Modalities Similar to Qi Healing

There are also energy-transmission arts that aren’t directly related to qigong, at least not overtly. Here’s a non-comprehensive list of other arts that are similar to Qi Transmission, in no particular order:

• Reiki
• Healing Touch
• Pranic Healing
• Quantum Touch
• Therapeutic Touch
• Chakra Balancing
• Energy Healing
• Polarity Therapy

Of these modalities, Qi Transmission is the oldest. This doesn’t necessarily mean it’s the best, but it’s important to have a historical perspective on the topic.

Are We Really Transmitting Qi?

Some of you might not believe in the idea of transmitting qi – and that’s okay! The science on Qi Transmission is still limited, but I think it will catch up.

Nevertheless, there are interesting studies being done, like those from the HeartMath institute, that show how the human heart generates an electromagnetic field that can influence others.

More importantly, we know that relaxing the nervous system shifts us from a sympathetic (fight-or-flight) state to a parasympathetic (rest-and-digest) state – something that both ancient wisdom and modern science agree is crucial for healing.

Also, we now know that fascia and the interstitium represent exciting new fields of research. I talk more about fascia in my book, but here’s an excerpt that’s relevant:

– Fascia is the most abundant tissue in the body.

– Fascia is intimately tied to the nervous system.

– Fascia has ten times more sensory receptors than muscle tissue.

– Fascia interpenetrates and surrounds all organs, muscles, bones, and nerve fibers.

– Fascia forms a 3D, contiguous matrix of structural support in the body.

– Fascia is a force transmitter, dispersing external forces and helping to prevent injury in particular muscles, joints, or bones.

– Mood influences fascia, and vice versa.

– Fascia is an electrical conductor and resistor, generating its own piezoelectric energy.

I put the final fact in bold face because it’s relevant to the topic of Qi Transmission. Is fascia one medium through which we transmit qi? I don’t know, but it’s obvious that it needs to be studied.

My Approach

My approach is to use the two techniques above – OVP and RTQ – to “transmit” energy to another person. I put “transmit” in quotes because, in some cases, it’s probably more accurate to say “rebroadcast.” I’ll explain more below.

My approach is based on traditional Chinese practices. For example, in Dongpu’s Annals (Dongpu Zhi Lin, 東坡志林), written during the Song Dynasty (960-1279), it says:

“When the Qigong practitioner practices well enough for himself, he is able to emit Qi to other people. Daoist priest Li Ruozhi in Du Xia can do so, namely spreading the qi. Ruozhi sat opposite my son Dai, who was weak since his childhood, and emitted Qi to him. My son felt warm in his abdomen as the sunshine in the morning.” (from Chinese Medical Qigong by Tianjun Liu et al, p. 291)

This ancient description is very similar to what we do with Running the Qi.

Running the Qi

When you perform Running the Qi, you’re not really transmitting your own qi. As I said above, I think it’s closer to “rebroadcasting.” You’re essentially practicing zhan zhuang (the warrior stances) and letting the recipient absorb qi from the energy field that you create. But there are some key points:

• The recipient is also in a Zen state—something you need to learn to facilitate for them. This calms their nervous system and puts them in a state where they’re ready to receive energy.
• You are standing behind them with your hands on their shoulders. They are seated. Physical touch further relaxes the body. I believe it also facilitates the “rebroadcasting” phenomenon.
• You are not diagnosing or treating specific issues.
• You are not actively transmitting qi.

So the healer rebroadcasts qi from their own practice, setting off a healing cascade. It’s a bit like donating qi – except that the qi never makes it to our bank account. Instead, we auto-deposit some of it into the other person’s account.

When done correctly, Running The Qi should leave you feeling the same as when you do your own personal qigong practice: energized and refreshed. You should not feel drained at all.

Fun fact: Running the Qi works on canines and felines too! You can’t lead them into a Zen state, but most dogs and cats are already Zen masters.

Opening Vital Points (OVP)

Opening someone’s vital points (OVP) is more complex than Running the Qi – and less effective if they aren’t already practicing qigong. When a person practices qigong, opening their points can give them a significant boost. However, OVP is a tiny bit draining for the healer – like donating blood. Don’t bother with OVP unless the person has an interest in learning and practicing qigong.

With practice, you’ll learn to open someone’s vital points without using too much of your own energy. Less is more with OVP. I’ll share all of my tricks for accomplishing this in the Qigong 301.

OVP is also useful in emergency situations. For example, if someone is in the hospital, you can open their vital points even though they might not be able to practice qigong. This will be draining for you, but so what? You’re donating your qi to someone in dire need. I’ve done this in several situations, and it’s a useful skill to have.

Note: canines and felines have different locations for energy points. These are easily learned, but they’re not the same as in humans.

My Qigong 301

I teach both OVP and RTQ in my Qigong 301 program, but I want to be clear that this is not a teacher training program, nor does it certify you as a healer. I’m simply passing on traditional qigong skills that you can use in certain situations—like emergencies, healing pets, or helping students and family members.

However, the honest truth is that you don’t need much more than these two techniques to be an incredible healer. That’s because this method of healing includes teaching. We’re inviting the recipient to practice qigong as well as receive our qi. And as you know – I believe that qigong is the most powerful medicine in the universe.

You should also be aware that there are a ton of charlatans in the qi transmission community. You’ll sometimes see videos of Chinese masters emitting qi with wild results. Some even use well-known parlor tricks, like applying chemicals to the hands to make them seem warm.

You’ll also see so-called masters using qi for BS self-defense techniques. These videos literally look like something out of Star Wars. Let me be clear: In all my travels, I’ve never met a master who could LEGITIMATELY use qi like that for self-defense. Qigong can bring real benefits for self-defense, but you still need to punch and kick.

I’m sorry to burst your bubble, but you’re used to that from me. You’ll thank me later. We won’t be doing any of this nonsense in the 301. Instead, we’ll focus on two no-BS Qi Transmission techniques described above.

Final Thoughts

Qi Transmission is an ancient art that has evolved over thousands of years. While the methods may seem a bit mystical, I promise that I’ll demystify things in my Qigong 301.

By learning skills like Running the Qi and Opening Vital Points, you’ll not only help others but also deepen your own understanding of energy and healing. Whether or not you believe in the literal transmission of qi, the effects of these practices speak for themselves—bringing balance, relaxation, and, ultimately, healing to both the practitioner and the recipient.

The post Healing Others with Qi appeared first on Flowing Zen.

I was standing there under what felt like a waterfall of cosmic energy. I could feel it cascading down from the top of my head to my feet. I’ve never been a religious person, but this experience felt undeniably spiritual.

This was years ago when I first learned a qigong technique called the Cosmic Shower. Back then, I was more interested in emotional cleansing. But over time, I’ve come to realize that spiritual cleansing isn’t separate from emotional cleansing.

Spiritual But Not Religious

I don’t love the word “spiritual,” but I don’t have a better one, so let’s roll with it. To me, the word refers to a blissful state of union with something much larger than ourselves. I view it as something completely separate from religion. With Cosmic Shower, there’s a feeling of egolessness, or rather, a merging of our small ego with the massive fabric of the universe. It’s a visceral experience, not just intellectual.

Cosmic Shower teaches us to experience what some call “unity consciousness.” In my book, I called it “Unifying the Qi,” a “deep, quiescent state of cosmic awe.” It doesn’t matter whether you call this the Tao, the infinite, Source, Shiva, God, or simply Nature. It also doesn’t matter if you’re an atheist. This is a human experience, not a religion, and it is accessible to anyone.

The Evolution of Cosmic Shower

The precursor to Cosmic Shower was a Taoist qigong technique called “Opening of Five Flowers.” Today, I’d use the umbrella term qigong to describe this technique, but some teachers might call it neigong. Terminology aside, it was an advanced, internal practice that Taoist masters performed during seated meditation.

First, they accumulated qi in the lower dantian using something similar to Dantian Breathing. Then, through complex visualization, they brought their energy up to the top of the head, creating a cascade of energy down the body. This was poetically described as the “Five Flowers” blooming at the crown.

My ex-sifu, despite his serious ethical issues, was a qigong pioneer. He adapted this technique to a standing posture and added dynamic qigong movements to help induce the internal shower. Over the years, I’ve refined the practice even further. I teach this improved version in my Qigong 301 program.

This evolution serves as a valuable shortcut for modern practitioners. Instead of years of preparation, students who use a modern methodology (specifically, learning the Small Universe FIRST) can experience the Cosmic Shower within weeks. It’s an advanced, yet accessible, path to the spiritual experience I described above.

Trapped Trauma

When I first learned Cosmic Shower in the 1990s, I had no clue about trapped trauma. I didn’t even remember my own childhood trauma at the time. Today, trauma is a topic I’ve researched extensively, not just for my own healing, but for my students as well. Trauma isn’t just psychological. It gets stuck in the body. As the famous book title reminds us, the body keeps the score. Trauma experts like Dr. Bessel van der Kolk and Dr. Peter Levine have shown how trauma lives in the nervous system and the fascia.

In qigong theory, we understand that emotional blockages disrupt the flow of qi, leading to stagnation and illness. When we combine this understanding with modern trauma research, it’s easy to see how qigong can help regulate the nervous system and release blockages from the fascia. But Cosmic Shower goes even further for healing trauma.

How Cosmic Shower Heals Trauma

How does Cosmic Shower help heal trauma? As I said, it regulates the nervous system—but so do many forms of qigong. It also clears stagnant energy from the fascia and meridians, but again, other types of qigong do this too.

Where Cosmic Shower excels is in creating a safe, sacred experience that reconnects us to our natural sense of “cosmic awe.” When we stand under that “cosmic waterfall,” we’re not just cleansing—we’re reconnecting with Source/Tao/God. This reconnection isn’t intellectual; it’s somatic. We FEEL that we’re part of something bigger. We aren’t just our trauma, our wounds, or our fears. This recognition is crucial for true healing.

God’s Forgiveness?

A student once described Cosmic Shower like this: “I felt God’s forgiveness flow from Heaven down through me, cleansing me of my sins.” At the time, that language didn’t resonate with me. I wouldn’t use words like that.

But now, with age and maturity, I get what she meant. While I don’t use the word “God,” the experience of Cosmic Shower is like being washed in a universal, forgiving energy. It’s a deep release—a way to unburden ourselves from trauma, guilt, and the weight of modern life. All of that tension, fear, and sadness clogs your system. Cosmic Shower washes it all away.

Closing Thoughts

In today’s world, it’s easy to forget that true healing goes beyond the body. Cosmic Shower reminds us that there’s a deeper layer—a layer where trauma, emotions, and spirit are intertwined. The real power of Cosmic Shower lies in helping us reconnect with something bigger than ourselves, something timeless and universal. It’s not about being religious or subscribing to a belief system. It’s about allowing yourself to feel whole again.

When we wash away the stuck energy, trauma, and heaviness of life, we’re left with clarity and peace. Cosmic Shower offers a chance not just to cleanse, but to deeply reconnect with the very essence of life.

The post A Cosmic Shower of Qi appeared first on Flowing Zen.

I wanted to share some thoughts about One Finger Shooting Zen and its elusive cousin, Two Finger Shooting Zen. I’ve never written about this before, so grab a cup of coffee (or tea, if that’s your thing), and let’s dive in!

Where It All Began: One Finger Shooting Zen

I originally learned One Finger Shooting Zen back in 1997. I flew from NYC to San Francisco, officially to attend a qigong workshop, but really to get private Shaolin Kung Fu instruction from my ex-teacher. In our evening sessions in a hotel hallway, I was surprised to learn that One Finger Shooting Zen, which I had already learned from his book, contained 4 sequences. The book had only shown one. Gotta love those secrets!

Years later, I had a similar experience with another teacher. I had learned one of his palm techniques from his book and DVD. Later, I found out that the DVD had intentionally taught the technique incorrectly as an (apparently unsuccessful) attempt to guard the secrets.

I talk more about this phenomenon in my book, but here’s my point: The history of qigong (including tai chi) is riddled with secrecy. Once you’re aware of this fact, you can navigate more easily.

I didn’t steal any of my secrets (ahem, unlike the patriarch of tai chi, but that’s another story). I earned them from my teachers, so I’m free to share as I please. But honestly, even if I HAD stolen them, I’d still share them with you. The age of secrecy is over, and I will NEVER keep them from you.

Creating Two Finger Shooting Zen

As far as a I know, the Two Finger Shooting Zen set that I teach is my own creation. By that, I mean this:

• I extracted 4 secret qigong sequences from a long and difficult Shaolin Kung Fu set.
• I organized these 4 sequences in the same format as One Finger Shooting Zen.
• I used the same qigong principles that I was taught for One Finger Shooting Zen
• I taught this new set to qigong students, without them having to learn a long and difficult kung fu set.

Basically, I just codified the set. All the real creation was done by past masters (in this case, female masters—more on that below).

The set that I extracted these 4 sequences from is called the Shaolin Flower Set. As is often the case with traditional kung fu sets, the qigong was hidden in plain sight. Past masters often did this to keep secrets while still passing down knowledge to those who they deemed worthy.

Once you know what to look for, the secrets are easy to find. In this case, I found them easily because of my experience with One Finger Shooting Zen.

The Power of Female Kung Fu Masters

Did you know that two of the most famous kung fu masters in history were both women? I’m not talking about the most famous female masters; I’m talking about the most famous masters PERIOD!

Ng Mui (伍枚, Wú Méi), one of the legendary Five Elders of Shaolin, and her disciple, Yim Wing-Chun (嚴詠春), will both appear on any list of the top kung fu masters of all time. In fact, Wing Chun Kung Fu is still one of the most widely practiced styles in the world. This is the style depicted in the popular “Ip Man” movies.

It’s inspiring to know that two of the most influential figures in kung fu history—both women—practiced and refined the Shaolin Flower set, and thus, Two Finger Shooting Zen. There’s a legend about Ng Mui, a Buddhist nun, that I will summarize, just for fun. Some of it is probably fictional, but it still proves an important point.

Ng Mui: The Nun Who Stopped a Feud

Kung fu masters in the past sometimes got in feuds. One master would be killed in a duel, and then their fellow disciple or family member would challenge the winner, kill them, and thereby perpetuate the feud. This would go back and forth, with senseless fighting and killing on both sides.

Legend has it that Ng Mui acted as a peacemaker in one of these feuds. What you need to understand is that the half dozen people involved in the feud were all powerful masters. But then Ng Mui showed up, said, “please don’t fight any more,” and everyone stopped!

Whether this legend is true or not, it has circulated through Chinese culture for centuries. China has a long history of sexism, but for some reason, kung fu masters are often excluded.

In this case, a famous kung fu legend involves a badass female nun who was not just powerful in terms of kung fu, but also in terms of wisdom and authority. She told a bunch of legendary fighters to stop their feud, and they stopped. How cool is that?

The Five Gates

Fun fact: The Two Finger Zen hand posture recently made an appearance a popular video game that chronicles the adventures of the Monkey God, Sun Wukong. You’ll also see this posture in kung fu movies. But what’s it all about?

Two Finger Shooting Zen is probably a historical development from One Finger Shooting Zen. As the name suggests, it involves a hand posture that uses two fingers. Sometimes, this hand posture is called a Dragon Claw. Like One Finger Shooting Zen, there are 4 sequences in Two Finger Shooting Zen.

Both sets use a combination of fists, Tiger Claws, Snake Palms, and blocking techniques.These hand postures help to get qi through what is known as the Five Gates:

1. Dantian
2. Shoulder
3. Elbow
4. Wrist
5. Fingers

The 5 Gates are areas where qi naturally get stuck. There’s something about both the One and Two Finger hand postures that encourages the qi to flow through these gates. And once it’s flowing, we can “fill” other, more martial hand forms with our qi.

Training on Stance

Two Finger Shooting Zen involves a combination of stance training, breath control, and directing the qi through the 5 Gates. Ta Chong, or “training on stance,” is fundamental in Shaolin Kung Fu. The stance helps us gather the energy, and then we practice moving that qi through the Five Gates.

What I find most interesting is that “training on stance” is arguably more useful for healing than for fighting. With both One Finger and Two Finger Shooting Zen, you’re not just building external power. These techniques cultivate deep, internal energy—what the Chinese call neijin.

Healers will find this kind of training to be incredibly valuable. Whether you’re an acupuncturist, massage therapist, osteopath, or chiropractor – developing neijin will naturally enhance your skills. You don’t even need to learn any formal qi healing, although that can also help. Simply practicing techniques like One or Two Finger Shooting Zen is enough to enhance what you’re already doing.

The internal energy developed through One and Two Finger Shooting Zen has health benefits that go far beyond self-defense. These techniques can improve qi and blood circulation, increase vitality, and cultivate a deep sense of calm and mental clarity.

Check This Out

Here’s an old video of me doing Two Finger Shooting Zen outside of my studio in Florida, circa 2014:

So those are my thoughts. One and Two Finger Shooting Zen aren’t just relics of a forgotten kung fu past; nor are they secrets inaccessible to the average qigong practitioner. These arts are still very much alive. I would even argue that they are more relevant today than ever before!

Here’s something that inspires me: I’ve already taught One Finger Shooting Zen to more students than any of the masters in my lineage. And with my new Qigong 301 program, the same will soon be true of Two Finger Shooting Zen!

The age of secrecy is over, and I’m determined to share everything I know with you, openly and without any BS.

The post The History of Two Finger Shooting Zen appeared first on Flowing Zen.

Have you ever felt like you’re suffering through something, only to realize there’s a smarter, easier way to achieve the same results? That’s how I felt when I first learned the Horse Stance.

I suppose all humans suffer one way or another, but traditional qigong masters had a talent for amplifying it with their training methods! And their favorite method was to torture new students with the Horse Stance!

The Old Way of Learning

In my book, I paint a picture of the traditional way of learning qigong and kung fu. Here’s an excerpt:

During the first week of training, you learn the Horse Stance and nothing else. The master shows you how to take a stance roughly double the width of your shoulders, how to sit deeply in the stance with your back straight, how to hold your fists at your waist, and how to breathe. Sitting in the stance, your legs begin to tremble after just a few minutes. When you rise up in the stance to give your legs a rest, the master simply tells you to sit back down again.

That’s it. You go to the master’s house every day to practice. And I mean practice! There is virtually no instruction. What little instruction you receive involves the master whacking or poking you with a thin bamboo cane saying, “Not correct.” Your legs are so sore that you can barely walk, but you persist.

After two weeks, the master teaches you another exercise called Lifting the Sky. He shows you the form but doesn’t mention the breathing. You copy his breathing as best as you can.

So now your practice sessions consist of grueling bouts of the Horse Stance followed by easy sessions of Lifting the Sky. You look forward to Lifting the Sky because it’s so much easier than the Horse Stance. You take short breaks to drink some tea, and then you rush back to practicing, eager to prove your commitment to the master. You are persistent because you don’t want to bring shame to your family by quitting.

You learn nothing about the theory of qigong, very little about breathing. The main piece of instruction that you receive is “not correct” without ever learning what actually is correct. Not once does the master say, “good job!” or even “correct.” Whenever he looks at you but says nothing at all, you feel proud of your progress!

On your 108th day of training, the master says, “fang song” in Chinese, which means “release and soften.” He shows you how to relax more in both the Horse Stance and Lifting the Sky. You’re amazed at how big a difference this makes! He also teaches you a new exercise called Three Levels to Earth, which involves squatting up and down. It’s a nice break from the monotony of the Horse Stance.

Let’s be real—this old-school method would never fly in today’s world. It wasn’t just the physical pain that was tough—it was the emotional toll of the method. You’d get no feedback other than a disapproving ‘not correct,’ and you never really knew if you were on the right path. It was grueling in every sense.

My Early Training

My early qigong training was less intense than this, but barely. When I was an apprentice in the 1990s, the emphasis was on something called jibengong (基本功), pronounced a bit like the English words “gee been gone”, but with a g at the very end. This term roughly translates to “fundamental power training.”

My former teacher viewed jibengong as the foundation for both qigong and Shaolin Kung Fu. And so my early years were filled with the Horse Stance and its variations, like Luohan Carrying Water and Golden Bridge.

In retrospect, I believe that this traditional method gets things exactly backwards. Those 3 techniques – Horse Stance, Luohan Carrying Water, and Golden Bridge – are not for beginners. They are for intermediate and advanced students!

Old school teachers weren’t really building a solid foundation in their students; they were just weeding out all but the toughest and most physically talented specimens! If you work your students so hard that only Olympic-level athletes can endure it – then you’re actually just SELECTING people with a naturally strong foundation.

What Beginners Really Need?

As I said, I think that the Horse Stance and its variations are for intermediate and advanced students. There are better things to teach a beginner. For example, I believe that all beginners should start with the following:

• Entering Zen
• Smiling from the Heart
• Dynamic Qigong (like the 8 Brocades or 18 Luohans)
• Flowing Breeze Swaying Willow

These techniques will build an ACTUAL foundation in students regardless of their natural ability. As an added bonus, you won’t scare away 99% of your students with the Horse Stance!

Keep in mind that I myself would not have survived an old school method. I was young and strong when I began learning, but I was also sick. I would not have made the cut.

In other words – the old school approach could have killed me. I desperately needed qigong, and in the end, it saved my life. Luckily, my teacher wasn’t old school enough to turn down American dollars. He loosened his traditional standards because he knew they wouldn’t work for Westerners like me.

A 21st Century Method

A more modern approach to the Horse Stance is as follows:

First, you need to learn the basics of the 5-Phase Routine. You can do this with my book, my Qigong 101, or my Qigong 201. (Note that my Qigong 301 program DOES NOT teach the 5-Phase Routine. You are expected to have learned it elsewhere.)

Second, open the leg meridians. You can do this with a wide variety of dynamic qigong exercises. Here are some examples, separated by the program they are taught in:

• Qigong 101: Nourishing Kidneys; Three Levels to Earth; Dancing Crane; Lifting Heels, Bear Walk
• Qigong 201: Holding the Feet; Heaven and Earth; Old Man Taking Off Shoes; Rhinoceros Looking at Moon

Third, learn the Big Universe. This technique will open both the arm and leg meridians. With these meridians already open, the Horse Stance will not only be easier; it will also be more productive.

Fourth, learn either One Finger Shooting Zen or Two Finger Shooting Zen. Both of these techniques involve sitting on either the Horse or Goat Stance. The key here is that the top half of the body is doing dynamic qigong, which makes it easier to sit in a stance, probably because of the distraction. Learning the hand postures will also make Golden Bridge much easier.

Fifth, learn the Horse Stance.

Sixth, learn Golden Bridge and Luohan Carrying Water.

The Variations

Here’s an old image of me doing the Horse Stance. As you can see, the hands are at the waist. It looks simple, and it is, but it’s one of the hardest things you’ll ever do.

Next, we have Luohan Carrying Water. The stance is the same, but the arms are floating. Legend has it that the Shaolin monks would carrying buckets of water from the nearby stream. Some even think that Luohan Carrying Water was practiced with buckets or weights.

And finally, we have Golden Bridge. Again, the stance is the same, but we add the One Finger hand postures, similar to One Finger Zen and Two Finger Zen.

Want to Learn More?

I’ve put all of these techniques– the Horse Stance, Luohan Carrying Water, Golden Bridge, and Two Finger Shooting Zen, into my new Qigong 301 program. We will learn them systematically, and without all the suffering!

The post Old-School Horse Stance Training Almost Killed Me – A Modern Solution appeared first on Flowing Zen.

In the vast repertoire of qigong techniques, the Big Universe (Da Zhou Tian, 大周天) probably doesn’t get enough attention. I myself am guilty of this.

Even though I’ve practiced and taught the technique for years, I haven’t even written a single blog post on the topic. Let’s change that right now.

What Is the Big Universe

The Small Universe Qigong gets all the attention, but the Big Universe, also known as the 12 Meridian Skill, is definitely worth learning and practicing. The Big Universe involves circulating qi (or vital energy) in a specific orbit through the 12 Primary Meridians of the body. Doing this enhances the health of the meridians and also their respective organs.

Here’s a closer look at the method:

1. The Circulation Pathway

1. First, we direct the qi down the 3 yin meridians of the arms to the Lao Gong point in the palms.
2. Then we direct the qi up the 3 yang meridians of the arms to the Bai Hui point at the top of the head.
3. Then we direct the qi down the 3 yang meridians of the legs to the Yong Quan point at the bottom of the feet.
4. And finally, we direct the qi up the 3 yin meridians of the legs to the Tan Zhong point in the chest.
5. Rinse and repeat.

We’re using the skill of Directing The Qi to guide our energy along this orbit. You can read more about the 12 Skills here or in my book. If you aren’t already skillful at directing the qi, then the Big Universe probably won’t make much sense to you.

However, most students start with the Small Universe and then move on to the Big Universe. In that case, you’ve already worked on directing the qi with the Small Universe. This will make your journey through the Big Universe much, much easier.

2. The 4 Key Acupoints

I mentioned 4 acupoints in the method above. If you were studying acupuncture, then you would need to know the exact location of these energy points. But for our purposes, we only need to know the rough location. As you practice the Big Universe, you’ll feel an energy vortex at each point roughly the size of a golf ball, and the exact location will reveal itself.

Here are the 4 points:

• Tan Zhong (膻中)
  Acupuncture point: Ren 17 (or CV 17)
  Location: On the centerline of the chest between the nipples
• Lao Gong (勞宮)
  Acupuncture point: Pericardium 8
  Location: On the center of the palm.
• Bai Hui (百會)
  Acupuncture point: Du 20 (or GV 17)
  Location: On the top of the head.
• Yong Quan (涌泉)
  Acupuncture point: Kidney 1
  Location: On the sole of the foot.

With practice, students can feel all of these energy points. If you’ve previously practiced the Small Universe, then you’ve already opened Bai Hui and Tan Zhong. And if you’ve practiced Cosmos Palm, then you’ve already opened Lao Gong and Yong Quan!

The Benefits

The ancient Chinese masters spoke in poetic terms about the benefits of these practices. According to traditional wisdom:

If you master the Small Universe, then you will eliminate hundreds of ailments;If you master the Big Universe, then you will live for 100 years.”

Is this accurate? I’ll let you know in 48 years!

While these claims should be viewed metaphorically, I think there’s truth in the underlying principles. Consistent and dedicated practice of qigong, including advanced techniques like the Small and Big Universe, can seriously shift your health and longevity.

Most of you probably want to know the specific benefits of this technique. Based on my own experience practicing the technique for years, as well as feedback I’ve received from students, it’s safe to say that practicing the Big Universe can:

1. Greatly enhance your qi experiences during Flowing Breeze Swaying Willow and Five Animal Play
2. Boost the effectiveness of things like acupuncture, chiropractic, massage, and even Western pharmacology
3. Help you quickly return to baseline after emotional distress
4. Improve the quality of your sleep
5. Improve your digestion
6. Give you a more youthful appearance
7. Improve your athletic performance (even if you’re in your 60s or 70s)

Benefits like these suggest that the past masters were right, i.e. that the Big Universe is indeed promoting longevity. I can’t guarantee that you’ll live for 100 years, but I’m confident that the Big Universe will be a useful and powerful tool if you want to live a longer and healthier life.

Medical vs. Spiritual Big Universe

Some teachers, many of them connected to my ex-teacher in one way or another, differentiate between the Medical Big Universe and the Spiritual Big Universe. This is confusing and unnecessary. These are two different techniques, and using the same name in the 21st century is just bad pedagogy.

Historically, names for techniques were recycled and repurposed by past masters. For example, the name Poisonous Snake Basks in Mist (毒蛇打霧) is used both in the Shaolin Five Animal set as well as the Shaolin Staff Set. One is an empty-handed set, and the other is a weapon set using a 7-foot staff. The two patterns look completely different, but they share the same name.

The so-called Spiritual Big Universe is, quite simply, an advanced version of Dantian Breathing similar to deep states of Buddhist or Taoist sitting meditation. Whether this technique is practiced sitting or standing is irrelevant; the effect is the same, i.e. a merging of consciousness with the One Consciousness.

That’s why I don’t use the term “Spiritual Big Universe”. When I refer to the Big Universe, I’m referring to the Medical Big Universe where we circulate qi in a loop through the 12 Primary Meridians as described above. Simple..

Learning the Big Universe

I will teach the Big Universe in my new Qigong 301 program. (Click here to get on the notification list.)

Whether you learn it from me, or from another teacher, here are some things that you can do to prepare yourself:

1. Develop a solid qigong habit. Without a daily habit, you won’t be able to appreciate advanced qigong techniques like the Small or Big Universe. If you’re not doing 300+ qigong sessions per year, then that is your first goal. And this goal is totally doable!
2. Learn and practice the 5-Phase Routine. You can learn this from my book or from my online courses. The 5-Phase Routine is the single best thing you can do to prepare because it opens up the 12 Primary Meridians and primes you for more advanced skills.
3. Learn and practice the Small Universe. I also teach the Small Universe in my Qigong 301 program, and for good reason. If you learn the Small Universe first, then the Big Universe is easy by comparison.
4. Learn and practice Sinew Metamorphosis. This unusual qigong set, which I teach in my Qigong 201 program, helps to “forcefully” open the 12 Primary Meridians. Some students actually experience a flow similar to the Big Universe simply from practicing Sinew Metamorphosis.
5. Learn and practice Zhan Zhuang (aka the Warrior Stances). If you’re early in your qigong journey and you want to build a strong foundation for future learning, then learn and practice zhan zhuang. You’ll need a solid daily habit first, and you should also know the 5-Phase Routine. I teach zhan zhuang in my Qigong 101 program.
6. Memorize the pathway of the flow. You can do this by learning a simple qigong technique called 12 Meridian Patting.

Here’s a short video showing the 12 meridian Patting:

Incorporating the Big Universe qigong into your repertoire can elevate your practice, unlocking deeper levels of healing. While the Small Universe often steals the spotlight, the Big Universe offers a simple way to enhance the flow of qi through the 12 Primary Meridians. Whether you’re seeking deeper healing or striving for longevity, this powerful practice is worth exploring.

The post The Big Universe Qigong: A Hidden Gem for Deeper Healing appeared first on Flowing Zen.

Many qigong students experience a frustrating paradox: The more desperate you are to heal, the longer it takes.

I’ve experienced this frustration myself in my own healing journey, and it breaks my heart when I see my students going through the same thing.

In this article, and the accompanying meditation below, I’m hoping to shift your perspective so that you can get the healing that you deserve.

The first step is to recognize that you are stuck in a Western paradigm. In the West, we’re conditioned to believe that more effort equals faster results. We’ve all heard phrases like “no pain no gain,” or “the bigger the sacrifice, the greater the reward.” But when it comes to an Eastern art like qigong, this approach doesn’t always work.

Let me try to shift your perspective with a classic Zen story from the East:

A student, eager for enlightenment, approaches a Zen master.

Student: “If I join your temple, how long will it take me to reach enlightenment?”

Master: “About 10 years.”

Student: “Well, what if I work really hard and double my efforts?”

Master: “In that case, 20 years.”

What’s going on here? Why would more effort mean more time?

In qigong, as with Zen meditation, we’re dealing with the subtleties of the human mind. When we try too hard, we inadvertently create tension in the body and send signals of danger to our nervous system. This is the opposite of what we want, whether our goal is healing or enlightenment.

Qigong is about softening the body and the mind. This process is what allows the healing energies to start flowing. It shifts our nervous system from sympathetic (fight or flight) to parasympathetic (rest and restore). In qigong terms, we open up the energy channels, allowing the qi to flow.

So, how do you balance the need to practice diligently with the need to not push too hard? What if you’re desperate to heal, like I was?

Guided Meditation: Healing Through Surrender

The meditation below is something that I wish I had had in my own healing journey. It’s a bit different than the meditations that come with my book or in my programs. It is designed to help you catch a glimpse glimpse a new paradigm.

You can do this meditation sitting or standing. You can do it whether you’re a complete newbie to qigong, or you’re a seasoned veteran. The question is: can you surrender?

Give it a try. And if you don’t succeed at first, then try again in a week or two. As always, if you have questions or comments, please drop them in the section below.

Click Here to Download the MP3 File (Free)

From the heart,
Sifu Anthony

The post Healing Through Surrender: Try This Meditation appeared first on Flowing Zen.

For years, I’ve taught a powerful and ancient tool that sometimes gets overlooked – Metta Meditation, also known as Loving Kindness Meditation. This practice, rooted in ancient Buddhist traditions, is a game changer, especially when combined with qigong and tai chi. In this post, I’ll explain what Metta Meditation is, the research behind it, why it can profoundly impact your life, and how to practice it (along with a free guided meditation.)

What is Metta Meditation?

The term “Metta” comes from the Pali word मेत्ता. The early Buddhist scriptures were written in Pali, an ancient Indian language that is closely related to Sanskrit.  Metta can be translated to “loving-kindness” or “benevolence”. This concept is a cornerstone in many Buddhist practices and teachings, and it also made its way into Buddhist Qigong schools centuries ago.

Metta Meditation is about cultivating compassion and kindness towards all beings, including ourselves. By focusing on loving kindness, we rewire our brains and our hearts. This shift in mindset can help reduce stress, improve emotional health, and even improve your relationships.

The Research

There’s a growing body of scientific research on Loving Kindness Meditation (LKM), which I find fascinating. Here are a few examples:

1. Enhanced Positive Emotions and Decreased Negative Emotions: A study by Fredrickson et al. (2008) found that practicing LKM increased participants’ experiences of positive emotions. These positive emotions, in turn, were linked to an increase in personal resources like mindfulness and a sense of purpose. This study, “Open hearts build lives: Positive emotions, induced through loving-kindness meditation, build consequential personal resources,” was conducted by Barbara L. Fredrickson and others. It was published in the Journal of Personality and Social Psychology and focused on how Loving Kindness Meditation enhances positive emotions.
2. Reduced Stress and Anxiety: Research by Hofmann, Grossman, and Hinton (2011) demonstrated that LKM can be effective in reducing anxiety, possibly because of its focus on developing a nonjudgmental, accepting attitude towards oneself and others. This paper, titled “Loving-kindness and compassion meditation: Potential for psychological interventions,” explored the impact of these meditative practices on mental health, particularly in reducing anxiety and stress.
3. Improved Social Connectedness: A study by Kok et al. (2013) indicated that LKM could enhance feelings of social connectedness and positivity towards others, even in a relatively short period of practice. The study, “How Positive Emotions Build Physical Health: Perceived Positive Social Connections Account for the Upward Spiral Between Positive Emotions and Vagal Tone,” by Bethany E. Kok and others, investigated the relationship between Loving Kindness Meditation, positive emotions, and social connectedness.
4. Decreased Symptoms of PTSD: Kearney et al. (2013) found that veterans with PTSD who practiced LKM showed reduced depression symptoms and improved overall well-being. Their study, “Loving-kindness meditation for post traumatic stress disorder: A pilot study,” looked at the effects of this meditation on veterans with PTSD, finding significant benefits in terms of reduced depression symptoms and improved overall well-being.

What’s I found super interesting is how LKM can actually impact the brain. A study using EEG data found that LKM can “significantly modulate brain activities before and after meditation.” So, it’s not just ancient wisdom; there’s modern science backing the benefits of spreading a little love through meditation.

Metta and Qigong

Metta Meditation has been interwoven with qigong for centuries. Qigong is all about moving energy (qi) through the body. So moving the energy of loving kindness fits in beautifully.

If you don’t know the 5-Phase Routine, then you can skip right to the guided meditation below. Or if want to learn this amazing routine, then my book will help you. It comes with a free online course that will teach everything you need to know to implement the 5-Phase Routine.

For my students, I recommend that you put the Metta Meditation in Phase 2, along with some dynamic qigong exercises. It fits well in Phase 2 because you’ll probably move a lot of emotional energy with this technique. So you’ll want to let that energy circulate afterward in Phase 3.

You can learn Metta from the guided meditation below, and then add it to your repertoire.

How to Practice Metta Meditation

The way that I teach metta involves 4 stages:

• Stage 1: Send loving kindness to someone you love (pets count).
• Stage 2: Send loving kindness to a neutral person, like a Starbucks barista.
• Stage 3: Send loving kindness to someone you dislike (one or both of the presidential candidates, for example).
• Stage 4: Send loving kindness to yourself.

For those who don’t know the 5-Phase Routine, here is a 10-minute guided audio where I lead you through all 4 stages. It’s free.

If you practice this meditation, and find it difficult – congratulations! You are human! It’s hard work. But it’s good work. It’s important work. It’s soul-work.

Metta Meditation isn’t some fluffy, feel-good exercise. It’s a practical, powerful tool for transforming your mind and, by extension, your life. By cultivating loving kindness, we not only heal ourselves but also contribute to healing the world around us. So, give it a try. You might be surprised how quickly this technique can change your life.

The post Metta Meditation: Unlocking the Power of Loving Kindness appeared first on Flowing Zen.

The Small Universe (Microcosmic Orbit) is awesome. Whether you’re an intermediate or advanced practitioner, this technique has something profound to offer. Let’s dive into why it’s more relevant today than ever.

The Small Universe is a powerful and ancient qigong technique. I’ve written several blog posts about it, and this will be another in that series. You don’t need to read the previous articles in order to understand this one. In fact, this article might be better to start with. Nevertheless, here are the other articles:

• The Real Truth About the Small Universe Qigong
• 7 Secrets of the Small Universe Qigong
• History of the Small Universe

In the past, the Small Universe was practiced by a small number of people in China, and many of them were monks or nuns. Today, qigong is practiced by literally millions of people all over the world, and very few of them are monastics. The world has changed.

Is the Small Universe still relevant in today’s world?

Why would someone in the 21st century want to practice this technique? What are the real-world benefits for regular people like you and me? What’s the incentive?

I would argue that it’s not only relevant, but that it is even more practical today than it was 1000 years ago.

The Small Universe is a game changer for the modern practitioner of qigong or tai chi. Here are 13 reasons why:

#1 – Emotional Regulation: The Small Universe is surprisingly useful for harmonizing emotional distress. Once you get the hang of the technique, you can use the breathing methods even when you are agitated. Energetically, it also circulates qi through all of the organ-emotion systems, thereby smoothing out imbalances. As a trauma survivor, I have also found the Small Universe to be useful for healing (but you have to approach it in an trauma-informed way).

#2 – Better Mental Focus: The Small Universe requires a special kind of soft focus. The same focus is sometimes used in sitting meditation, but I personally find it much easier to implement using the Small Universe. I love that we get feedback in the form of qi sensations, which are helpful for measuring progress. For example, as you gradually practice the Small Universe, energy points like dantian, huiyin, and mingmen really come alive. The more they come alive, the easier it gets to focus the mind on the technique, and the stronger your mind becomes as a result.

#3 – Increased Longevity: This benefit is hard to prove, but we should not ignore the fact that past masters often talked about the Small Universe being the key to a long and healthy life. The Small Universe, it was often said, will help you to reach the age of 100. I’ll let you know in 49 years!

#4 – Healthier Meridians: The Du meridian is said to be the ultimate yang regulator while the Ren meridian is said to be the ultimate yin regulator. By circulating qi through the Ren and Du meridians, the Small Universe acts as a yin-yang regulator for the energy in the entire body. In other words, even though we are focusing on just 2 meridians, all of the meridians will get healthier. This is probably why past masters often said that the Small Universe would keep hundreds of illnesses at bay. This was a poetic way of saying that the technique will help you cultivate more health and vitality.

#5 – More Vigor: The Small Universe seems to increase energy levels beyond what other types of qigong typically offer. With practice, the orbit between the Ren and Du meridians eventually takes on its own momentum. This acts like an internal generator that produces energy as it circulates. If you’ve seen benefits to your energy levels with other types of qigong, you should see even more improvement with the Small Universe.

#6 – Sexual Vitality: There is a qigong technique specifically for sexual vitality called the Small Circle, which circulates energy from dantian, down to the perineum, up to mingmen (in the lower back), and then back to dantian. This small loop in the lower body is basically a baby version of the Small Universe. Practicing the Small Universe will give us similar benefits to the Small Circle, specifically: stronger orgasms, greater ejaculation control (for men), less sexual dysfunction, and deeper emotional connections before, during, and after sex.

#7 – Deeper Meditation: The quiescent nature of the Small Universe will enhance your existing sitting meditation practice, leading to deeper states of bliss and awareness. Or if you don’t have a sitting meditation practice, then the Small Universe will fill the void (even if you practice it standing).

#8 – Spiritual Growth: I’m no longer a fan of the word “spiritual” simply because it has been misused and abused for too long. Nevertheless, the Small Universe can help us to connect with something larger than ourselves. I’ve gone on some pretty amazing cosmic adventures while practicing the Small Universe, and you will too if you practice consistently.

#9 – Internal Power: These days, increasing your punching power isn’t super important, but it was life-or-death for past masters. The Small Universe was one of the biggest secrets in the world of internal martial arts. If this topic is important to you, then you owe it to yourself to learn the Small Universe. It’s hard to quantify, but I would estimate that I punch roughly 1-2 boxing weight classes above my actual weight. So for example, I’m a Super Welterweight (147 to 154 pounds), but I probably hit more like a Super Middleweight (160-168 lbs).

#10 – Fun: If we do it right, the Small Universe is a fun little internal game. It’s an exciting next step for those who have enjoyed practicing basic qigong techniques and are ready for a new challenge. My students have told me that the Small Universe opened up a whole new world of qigong for them.

#11 – Inner Alchemy: The Small Universe isn’t just about circulating energy; it’s about transforming it. In my articles on the 12 Dimensions of Qigong, the Small Universe falls under Transforming the Qi.  In the world of Chinese internal alchemy, this practice is similar to the philosopher’s stone. It is said to turn your base energies into something more refined and more potent. If you’re interested in this kind of esoteric journey, then the Small Universe is exactly what you’ve been looking for.

#12 – Tai Chi Synergy: For those who practice tai chi, the Small Universe can act as a powerful complement. The principles of yin and yang, soft focus, and flow are common to both. When you integrate the Small Universe into your tai chi practice, as past masters did, you’re essentially turbocharging it. The flow of qi becomes more harmonious, and your movements gain an added layer of fluidity and power. If you’ve never felt a buzzing vibration through your arms and legs as you practice your tai chi form, then it’s time to learn the Small Universe.

#13 – Deviation Protection: when practiced well, the Small Universe is actually protective against qigong deviations. This idea is confusing because some people have experienced deviations as a result of incorrect Small Universe practice. How can both be true? Think of it this way. Strength training will protect our health in countless ways, but only if we do it safely. If we lift too much too fast, and if we use poor form, then we might end up injuring ourselves. On the other hand, with a better methodology, strength training will help protect us from falls, sarcopenia, heart disease, and diabetes.

How to Get Started

If you’re new to qigong, the best thing you can do is develop a holistic, daily practice using basic techniques. Obviously, I’m a fan of Flowing Zen Qigong. You can learn the basics of my system, including the 5-Phase Routine, in my book and the companion videos.

If you’re an intermediate or advanced qigong student who hasn’t yet learned the 5-Phase Routine, then I recommend you do that before learning the Small Universe. The 5-Phase Routine will not only protect you from errors, but it will enhance your benefits, no matter what style you are practicing. Again, the easiest and cheapest way to learn this is in my book.

And if you’ve been doing the 5-Phase Routine for a while and feel like you’re ready to learn the Small Universe, then click here to receive updates about my upcoming 12-week course.

Final Thoughts

The Small Universe is a profound practice with ton of benefits. It’s the perfect next-step for students who have been practicing qigong and tai chi for a while. It’s also a testament to the wisdom of our ancestors, and their understanding of the human body and spirit.

In conclusion, the Small Universe isn’t just an ancient relic; it’s a living, breathing technique that’s more relevant today than ever. In a world that’s increasingly chaotic and stressful, this practice offers a sanctuary of balance and vitality. Whether you’re looking to regulate your emotions, sharpen your mental focus, or even enhance your tai chi practice, the Small Universe has got you covered.

And please don’t let the term “advanced” intimidate you. The beauty of this technique is that it meets you where you’re at. I don’t think it’s a good choice for beginners, but intermediate students can start learning and the skill will grow with you.

From the heart,
Sifu Anthony

The post 13 Reasons Why the Small Universe (Microcosmic Orbit) is Awesome appeared first on Flowing Zen.

The Small Universe.

The Microcosmic Orbit.

The Small Circulation.

Believe it or not, all three of these terms are translations of the same Chinese qigong technique, called Xiao Zhou Tian (小周天).

If you want to hear a native speaker, who may or may not also be a robot, pronounce the words in Mandarin, click here to go to Google Translate and then click the speaker icon next to the Chinese characters.

Otherwise, you can listen to me do a B+ job of pronouncing the Chinese words:

Today, we’re going to take a brief look at the history of this technique. I’ll use the translation Small Universe simply because that’s what I’ve used for years. The other translations are also acceptable. Use the one you like best.

I’ve written several blog posts on qigong history, and this will be another in that series. You don’t need to read the previous articles in order to understand this one. In fact, this article might be better to start with. Nevertheless, here are the other articles:

• History of Qigong: The 18 Luohan Hands
• History of Qigong: Sinew Metamorphosis
• History of Qigong: Bone Marrow Cleansing
• History of Qigong: The 5 Categories of Qi Cultivation
• The History of Qigong and Tai Chi: Facts And Myths

I’ve also written 2 articles specifically about the Small Universe:

• The Real Truth About the Small Universe Qigong
• 7 Secrets of the Small Universe Qigong

Now let’s dive in.

What is the Small Universe

According to Wikipedia, the Small Universe involves “breathing exercises in conjunction with meditation and concentration techniques which develop the flow of qi along certain pathways of energy in the human body which may be familiar to those who are studying traditional Chinese medicine, Qigong, tai chi, Neidan and Chinese alchemy. The exercise can be performed usually at first in a sitting position, but it can also be practiced standing as in Zhan zhuang or with movements included as with T’ai chi ch’uan.”

(Note: Neidan translates roughly to Taoist internal alchemy; zhan zhuang is a type of qigong standing meditation; and T’ai chi ch’uan is an old spelling of tai chi.)

Honestly, Wikipedia did a pretty good job there. It’s a bit wordy, but I was pleasantly surprised because Wikipedia can be hit or miss when it comes to qigong. So this is a good start.

Here’s my own quick description of the Small Universe, to complement what’s written above:

• It can be done seated or standing. Both versions have pros and cons.
• It has very little visible movement. An observer would probably think you’re doing breath work or sitting meditation and might not even associate it with qigong.
• It uses focused intention to direct the qi along the Ren and Du meridians, thereby creating an orbit or a circuit. The orbit is as follows:
  • 1) from the lower lip, down the centerline of the torso, down to the perineum, and then
  • 2) from the perineum, up the centerline of the back, around the top of the head, and down to the upper lip.
• It carries more risks than other types of qigong, but it is still very safe if you practice it within the 5-Phase Routine (which you can learn in my programs and my book), and with a few other simple safety valves that I teach in my methodolgy.
• It is a natural process that is already happening in your body; however, until you practice the technique, the flow of the circuit is not smooth, continuous, or voluminous.
• It’s a very enjoyable form of quiescent qigong that I find to be more accessible than sitting meditation. (If you also have ADHD, then you might have a similar experience.)

The Technique

In the qigong world, the Small Universe is often viewed as the ultimate qigong technique. In some schools, including mine, it is the most advanced technique taught. In other schools, however, it is taught to beginners. I’m not a fan of this approach, as I wrote about in this article here. I think students should have a solid foundation with the 5-Phase Routine before practicing the Small Universe.

The Small Universe was practiced by both Taoist and Shaolin monks for longevity, spirituality, and also for martial arts. It is one of the oldest qigong techniques still practiced today and its roots trace back thousands of years. These Chinese monks sought to understand the flow of energy within the human body and they believed that by harnessing and directing this energy, they could achieve enlightenment, better health, and extreme longevity.

The name hints at an astronomical orbit, like the orbit of the earth around the sun, but within the human body. The practice involves two main energy channels: the Ren (任脈) and Du (督脈) meridians. These channels form a continuous loop, with 2 small gaps. One gap is between the upper and lower lips, and the other is at the perineum.

Here’s a simple drawing that I did to illustrate the path. And yes, I understand that a 6-year-old could definitely do a better job. I can write good but I’m badly at drawing:

To connect the orbit of the Small Universe, we need to not only direct the energy along the path, but also help it to “jump” across the two gaps. We do this both physically (by lifting the tongue and lifting the pubococcygeus muscle) and also energetically (by internally directing the energy across the gaps).

History

According to Dr. Yang Jwing Ming, a well-respected scholar and also (briefly) one of my teachers, the Small Universe probably developed around 500AD. Although classical texts from before 500 AD mention techniques similar to the Small Universe, the full technique wasn’t discussed until later. Furthermore, Chinese medical theory was not mature enough to give a theoretical background to the Small Universe.

Over the millennia, this practice has been passed down through various lineages, each adding their unique flavor and techniques. But the core principles have remained consistent. To my knowledge, all variations still involve the basic premise of connecting the Ren and Du meridians in an orbit, and all lineages use the same direction for the flow. Some lineages, however, also reverse the flow in the opposite direction.

After 500 AD, the Small Universe was repeatedly revised and probably peaked during the Qing Dynasty (1644-1912). Many of the martial stories that we have about the Small Universe probably came from this period. You’ll even find talk of the technique in some of the Wuxia novels, which are sort of like short works of fantasy kung fu fiction.

The Small Universe is deeply rooted in ancient Chinese Taoist texts and practices. Here are some notable texts that discuss or allude to the Small Universe and related energy circulation practices:

1. c. 300 BC – The Circulating Qi Inscription (Xing Qi Ming, 行氣銘) provides a detailed description of the circulation of qi. The Xing Qi Ming might not describe this exact method in the way contemporary practitioners understand it, but it does emphasize the importance of circulating qi for health and spiritual benefits.
2. c. 100 CE – Huangdi Neijing (黄帝内经): Translated as the “Yellow Emperor’s Inner Canon”, this is the fundamental text of Traditional Chinese Medicine. It speaks about breathing qi and keeping the mind tranquil and promote longevity. It also talks about Qi Circulation Theory, the Theory of 5 Elements, and the Theory of Yin and Yang.
3. c. 400 CE – Daozang (道藏): Often referred to as the “Taoist Canon”, the Daozang is a vast collection of Taoist texts. Within its many volumes, there are discussions on meditation, alchemy, and energy practices, including techniques related to the Small Universe.
4. c. 1688 CE – Secret of the Golden Flower (太乙金华宗旨): This is a Taoist meditation treatise, and while it doesn’t explicitly detail the Small Universe, it touches on similar concepts of energy circulation and inner alchemy.
5. 1971 CE – Taoist Yoga: Alchemy & Immortality: This is a translation of a more recent text, but it provides detailed instructions on Taoist energy practices, including the Small Universe. Many of the modern versions of the Small Universe were probably influenced by this book.

The Martial Tradition

For hundreds of years, the Small Universe was prized by martial artists seeking to increase their punching and kicking power. Unfortunately, because of the secrecy of the Chinese martial tradition, we don’t have many historical sources outside of the oral traditions.

Many martial arts traditions used what is called the Forceful Small Universe. As the name implies, this is a more forceful version of the technique. However, some traditions, including the tai chi tradition, used the Gentle Small Universe.

I’ve learned both versions, but I prefer the Gentle Small Universe. It fits in better with my methodology, it’s safer, and it’s more enjoyable.

There are stories of masters throwing a party when then achieved the breakthrough of the Small Universe. This is because the Small Universe not only increase the cultivation of internal power, but it also protects against deviations caused by improper training.

This idea that the Small Universe is protective runs counter to a lot of the advice that you hear today. To be fair, some of my own past writings may have caused confusion on this matter. Here’s what really matters:

When the Small Universe is done well, it is a qi-circulation technique that is protective in a similar way as Flowing Breeze Swaying Willow. It protects precisely because it circulates.

The tricky part is that doing the Small Universe well does NOT mean doing it perfectly. In fact, perfectionism might just be the #1 enemy when it comes to practicing qigong. In order to get the protective benefits of this technique, we need to be skillful at following the 3 Golden Rules.

The Small Universe Today

Today, the Small Universe is mainly found in qigong schools. A similar version can also be found in some yoga schools, particularly Kundalini Yoga. However, the fundamental difference is that the Small Universe works on an orbit of energy, as opposed to just a rising of energy up the spine like in Kundalini Yoga.

Kundalini Syndrome is a modern phrase used to describe people who experience problems after practicing this type of yoga. A similar but awful-sounding phrase is found in Chinese: Escape Fire Enter Demon (走火入魔, zou huo ru mo). Both of these phrases refer to what is known in the qigong world as a deviation.

I’ve written about qigong deviations before here: Qigong Deviation vs. Qigong Cleansing: What Students Need to Know

My personal feeling is that the Small Universe has gotten a bad rap over the last 50 years. A lot of students are scared to practice it. If we demystify the technique and simply view it for what it is – i.e. an advanced practice – then it should not be scary at all.

Getting in your car carries more inherent risks than practicing qigong, which is very safe when done correctly.

So there you have it—the Small Universe, a technique as ancient as it is powerful. Whether you’re a martial artist looking to amplify your internal force, or someone simply seeking a deeper connection with your own energy, this practice has something for everyone. But remember, it’s not a quick fix or a magic bullet. Like all things worth doing, mastering the Small Universe takes time, dedication, and proper guidance.

In my next article, we’ll dive into the real-world benefits of this incredible technique, demystifying it further. Until then, keep your qi flowing and your heart smiling.

And if you’ve been doing the 5-Phase Routine for a while and feel like you’re ready to learn the Small Universe, then click here to receive updates about my upcoming 12-week course.

Sources:

1. The Root of Chinese Qigong: Secrets of Health, Longevity & Enlightenment by Yang Jwing-Ming. This book provides a comprehensive overview of qigong, its history, and its foundational practices. While it covers a broad range of topics, it delves briefly into breathing techniques as well, many of which are related to the Small Universe.
2. Awaken Healing Energy Through The Tao: The Taoist Secret of Circulating Internal Power by Mantak Chia. Mantak Chia is a well-known figure in the world of Taoist practices, and this book specifically discusses the Microcosmic Orbit (Small Universe) technique. Unfortunately, this book has done harm to unsuspecting students. The method taught in this book is not suitable for beginners. Read my article about the risks for more on this topic.
3. Taoist Yoga: Alchemy & Immortality by Charles Luk: This book translates and interprets a classic Chinese text on Taoist esoteric yoga, and it provides instructions on various energy practices, potentially including the Small Universe.
4. Qigong Meditation: Small Circulation by Yang Jwing-Ming. This book delves deep into the Small Circulation (or Small Universe) meditation technique, discussing its history, significance, and practice. As much as I respect Dr. Yang, I am not sure that this book is helpful to new practitioners because it overcomplicates the theory of the technique. It might be nice to have on your shelf for reference, but I think there are better ways to teach the Small Universe.
5. Chinese Medical Qigong by Tianjun Liu.
6. My former teacher’s books.

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