APPENDIX TO PART 3

SUMMARY OF INSTRUCTIONS

The Lesser Heavenly Circuit

• In a supine position, perform nine cleansing breaths. Breathe air in through the nose and exhale out the mouth while making the sound ha.
• Perform twenty-four natural breaths.
• Place both palms, right hand on the bottom, over the Bright Palace cavity and stop the breath for twelve or more heartbeats.
• With the breath held and using intent, guide the qi through the following cavities: starting with the Bright Palace cavity, move down to the Ocean of Qi and then into the Bubbling Well cavities, then up to the Gates of Life, Jade Pillow, and Hundred Gatherings, down to the Mysterious Pass and back to the Bright Palace. At first you will have to imagine the qi moving through these cavities, but after repeated practice, you can start to sense it.
• Before inhaling, gather the saliva, divide it into thirds, and swallow three times with the sound of ku ku.
• Seated in a cross-legged position, place the left-hand palm, with the right hand over the left, on the Ocean of Qi cavity and lower abdomen.
• Breathe nine times.
• Tap the teeth thirty-six times.
• Grasp the hands firmly into fists and perform the Third Brocade, the Red Dragon Stirs the Sea, rousing thirty-six times to the left and thirty-six times to the right.
• Before rinsing and swallowing, breathe 360 times. The number of times is optional; consider this breathing as the meditation part of the exercise and breathe as long as you wish—9, 36, 72, 108, 360, or 1,008 times.
• Rinse the saliva for thirty-six cycles.
• Divide the Divine Water into three equal parts, swallowing three times with the sound of ku ku and combining with the Four Activities.
• With the left palm over the right, rub the lower abdomen 180 times in a clockwise direction.
• Keeping the hands over the lower abdomen, focus on the Ocean of Qi cavity for twenty-four natural breaths.
• Rub the Tiger’s Mouth cavities of both hands together until hot and massage the eye sockets, using the backs of the thumbs, fourteen times.
• Heat the thumbs again and massage the sides of the nose thirty-six times.
• Using the thumbs, heat and massage behind the earlobes fourteen times.
• Heat the palms by rubbing them together and massage the face fourteen times.
• Alternately beat the Heavenly Drum forty-eight times, and then Support the Heavens nine times. During the latter, inhale when pushing upward and then exhale out the mouth while making the sound ho. Repeat both exercises two more times (three times total).
• Shake the shoulders nine times.
• Using the fingers of either the left or the right hand, massage the Jade Pillow cavity in a circular motion twenty-four times.
• Massage the Gates of Life 108 times.
• Massage the Bubbling Well cavities of both feet 108 times.
• Stand up and go for a walk.