Section O - Preparation posture:  Standing in “Wuji” position
Both legs naturally shoulder wide separated, both hands naturally placed according to each one’s comfort:  palms placed on the belly or placed on your lower back at waist level or simply alongside the body. In any case drop your elbows, deplete your chest while bending it forward and stretching back, uplift neck and erect head, the tongue touching the palate, both eyes slightly closed. Two special focuses in this exercise: 1. Keep whole body relaxed, 2. Keep heart and mind quiet (mental centered in the belly).

Section 1 - Guiding into Du Meridian (Fig. 1)
Focus your mind on the coccyx area, use your mind to keep it upright and pointing downward as prolonging down to the ground— this forms an imaginary line that will touch the ground at a reference point. Now this is your referential center point, use your waist to draw imaginary circles around and increase progressively the diameter of these circles. Both legs are naturally stretching in your post (avoid from too straight stance).
Do this exercise clockwise and counterclockwise: nine series of nine circles each (totaling eighty-one circles each).

Section 2 - Guiding into Chong and Dai Meridians  (Fig. 2 & Fig.3)
The mind placed on Huiyin point descending down to the ground—this forms an imaginary line which will touch the ground at referential point; with this referential ground point as the center, draw imaginary circles around it on the ground. These circles should be fit in the space between your two feet. Now imagine that your both legs are part of a large container, the line starting from Huiyin upright as a churn stick which will progressively mix uniformly all the liquid contained. Keep on drawing perfect.
  This section will help you to acquire more autonomy and dexterity in lumbar, dorsal vertebra and neck area.
Do this exercise clockwise and counterclockwise: nine series of nine circles each (totaling eighty-one circles each).

Section 3 - Guiding Ren Meridian (Fig. 4)
The mind on the pubis area, extend the dropping feeling vertically down to the ground— this forms an imaginary line which will touch the ground at referential point; with this referential ground point as the center, draw imaginary circles around it on the ground. In this section buttocks are slightly shifting forward, both legs stretching naturally.
Do this exercise clockwise and counterclockwise: nine series of nine circles each (totaling eighty-one circles each).

Section 4 - Rotating around big rotors (Fig. 5)
With left leg as a big rotor do circles clockwise eighty-one times.
With right leg as a big rotor do circles counterclockwise eighty-one times.

Section 5 - Pelvic cavity creates Taiji (Fig. 5)
Image now your two legs connected by a string, draw a continuous “S” contained in the same plane parallel to the ground.
Draw eighty-one “S”.

Section 6 - Zhenqi returns to the Sea (Fig. 5)
Imagine a plane parallel to the ground at the level of your upper abdomen and another vertical plan dividing your body perfectly in half between your eyes, the intersection of both plans will result a line. Draw circles with this line while keeping it always parallel to the ground.
Do this exercise clockwise and counterclockwise: nine series of nine circles each (totaling eighty-one circles each).

Section 7 - Pouring Seas and rivers (Fig. 5)
Imagine a vertical line, connecting head and Huiyin, intersecting in the middle of previous line (Section 6). Draw imaginary vertical cylinders around the initial line.
Do this exercise clockwise and counterclockwise: nine series of nine circles each (totaling eighty-one circles each).

Section 8 - Adjusting all Eight Extraordinary Meridians (Fig. 5)
Use your whole waist to draw, as in Section 6, imaginary vertical cylinders but this time naturally large ones.
Do this exercise clockwise and counterclockwise: nine series of nine circles each (totaling eighty-one circles each).

Section 9 - Internal organs return to their original places (Fig. 5)
Two legs naturally straight, uplift heels, suddenly drop them onto the ground, as a result it will shake slightly your body and especially your internal organs. This requires you to have a whole body relaxed.
Shake your whole body for a total of eighty-one times.

Proceed now to the end of the exercises, both hands placed on the belly (right hand on left hand for man and inverse for woman), hold your standing post for a little while (according to your own appreciation). And after rub two hands with each other, until they are getting hot, use your palms to cover slightly both eyes. Open both eyes and drop slowly your arms to return to the preparation posture.
 

  4.  Application of Daoist and Buddhist healing principles

Taoist healing and health methods are all inspired from the concept of “Universe and human body merging into one single entity”. Ancient Chinese through their contemplation of Heaven, Earth and surrounding Nature assimilated human body a small universe itself. This small universe should be close relation with the Cosmic Universe, regarding the Laws which govern its development and mutation.
According to Traditional Chinese philosophy you can find Heaven, Earth, Wind, Thunder, Mountain, Lac, water and fire: Eight symbolic entities, changing and struggling with each other: they are represented in human body by the Eight Extraordinary Meridian energetic activities. If these Eight Extraordinary Meridians are active and fully flowing, then the human body is healthy and away from disease, but if they are weak and present obstruction in their flow, then the human body will gradually degenerate. Taoist Health cultivation methods are mainly using Eight Extraordinary Meridians and especially the Du and Ren two meridians which are the most important ones (Fig.1 and Fig. 4).
Inspired by the “Mi Zong” method (Secret Buddhist sect) which is mainly cultivating the body according to the Three meridians and Seven Wheels (see next paragraph).
- Three Meridians: they are not related to acupuncture meridians but rather to the whole anatomy of the body. Left meridian is being the center meridian of left leg and Right meridian the center meridian of the right leg. The Middle Meridian is the body’s trunk center meridian.
- Seven Wheels: Having their center on the same imaginary line starting Fan acu-point (called generally Bai Hui in TCM) down to Huiyin acu-point, Seven Wheels are seven main parallel sections of the body.
The highest is “Fan acu-point”, followed by “Top of the head Wheel”, “Eyebrow Wheel”, “Throat Wheel”, “Heart Wheel”, “Navel Wheel” and “Huiyin Wheel”.
According to the Mi Zong theory if the Three meridians and Seven Wheels are opened then the body will remain healthy during a long life.
With these previous principles you can now consult again the nine sections of Practical method and deepen each part of the exercise and its meaning (the title of each section will help you to apprehend its most important meaning.


  5.  Three Meridians and Seven Wheels