yes, thank you for clarifying, that does make sense. even though zz is a way of ‘building’ qi, I was thinking of it as a form of ‘energy consolidation’ (phase 4). now I understand I need to treat it as a form of ‘energy cultivation’.

Hi Jen. Yes, some people unlock FBSW on their own. It’s a natural process, and that’s probably how past masters discovered it. Like anything, it works even better if you have some training.

What you’re describing actually sounds more like Five Animal Play than FBSW. There’s a section in my book that explains the difference. In short, Five Animal Play is a vigorous version of FBSW that often involves the catharsis of stuck emotions.

In my school, zhan zhuang goes in Phase 2, but it’s best done using something we call Intermittent Flow. This simple means that we use FBSW intermittently between different qigong exercises in order to circulate the qi. So you would do some dynamic qigong exercises, then some FBSW, then some zhan zhuang, then some more FBSW, then maybe some flexibility exercises, then some more FBSW, and a tai chi form could be inserted here as well. Does this make sense?

Re: Flowing Breeze Swaying Willow. I think I’ve done something like this a few times before, almost as a natural progression after other forms of relaxation. Often I feel my whole trunk winding/falling and head almost snapping down/around, like a snake (un)coiling. It’s bordering on violent and yet it feels good. Is this normal?

Re: Zhan Zhuang integration. I’ve already been practicing zhan zhuang as part of my tai chi practice. Where would be the best part of the routine to integrate a 5-20 minute zz session?

Oh good! I’m glad it helped!

I’m so glad it was helpful, Marica. Keep up the good work!

“Lighten up” was a phrase that I told myself a lot when I was trying too hard. It worked for me.

I’m glad that the meditation helped you. It sounds like you are ready to embrace the power of surrender!