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Qigong is a dynamic energy exercise system that integrates movement, stillness, breathing, and meditation. Among its vast techniques, the Microcosmic Circulation is a fundamental means of enhancing the flow of vital energy within the body which leads to increased health and mental clarity.
What is the Microcosmic Circulation?
Microcosmic Circulation, also known as the Small Heavenly Cycle or the Microcosmic Orbit, is a foundational practice within Qigong and Taoist energy cultivation. At its core, it involves guiding Qi (pronounced "chee"), the vital life force energy, along specific pathways within the body.
The Pathway of Energy Channels:
1. Ren Mai (Conception Vessel): This energy channel runs along the front midline of the body, starting from the perineum (the area between the genitals and anus) and rising along the abdomen to the lower lip.
2. Du Mai (Governing Vessel): The Du Mai runs along the spine, starting at perineum, through the the tailbone and ascending through the center of the back to the crown of the head to the roof of the mouth.
The Practice
1. Preparation: Find a quiet and comfortable space to practice. Begin with deep, relaxed breathing to center yourself and calm the mind. Place the tongue on the roof of the mouth. Remember the fundamental principle of Qigong: The energy follows the intention.
2. Awareness: Focus your attention on the lower Dan Tian, an energy center located about three finger-widths below the navel. Visualize it as a warm, glowing sphere of energy.
3. Activation: With each inhalation, imagine drawing the breath into the Dan Tian, increasing the intensity of the glowing sphere.
4. Circulation: After building up the energy below the navel in the Dan Tian, nine or so breaths, draw the energy down to the perineum, up through the tailbone, into the spine, up to the top of the head, and down to the roof of the mouth. This may be coordinated with an inhalation or may be performed mentally without focusing on the breath.
Once your concentration and Qi reach the roof of the mouth, focus it through your throat, down the front center line of the body back to the Dan Tian below the navel. This may be coordinated with an exhalation or performed mentally.
5. Integration: Repeat this cycle of guiding the Qi along the Microcosmic Orbit for several minutes or as long as feels comfortable. Relax and just allow your intention to gently circulate through the channels.
6. Closing: To conclude the practice, gently bring your awareness back to the lower Dan Tian. Take a few deep breaths and allow any excess energy to settle.
Benefits of Microcosmic Circulation:
- Balanced Energy: Regular practice helps balance the flow of Qi throughout the body, promoting overall health and vitality.
- Enhanced Well-being: This simple practice can increase relaxation, mental clarity, and emotional stability.
- Spiritual Growth: Some practitioners experience a deeper connection with their inner selves and the universal energy around them.
The Microcosmic Circulation practice offers a simple, direct means to building and circulating the vital life force through the two main energy channels. By harmonizing the flow of Qi along the body's energy channels, practitioners can unlock a greater sense of vitality, balance, and inner peace. And for those who have been overwhelmed with the mental chatter they have experienced during less active forms of meditation, this practice can focus the mind and minimize mental distraction.
For more information on Qigong classes offered at Mike Fallon Wellness
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