The practice as set out below, includes both moving and still forms. These may be practised together or separately. For example, one might start with a session with the moving exercises and finish with a period of still meditation, or practise the moving set in the morning and the still form in the afternoon or evening. Both moving and still forms are important, and it's always best to combine some of each in any program, for while they both work with the same basic energy, each has its own specific benefits.

Daily practice consists of the following stages -

Chi Dynamics Qi Gong and Meditation System

Balancing Body, Breath and Mind for Practice

In order to establish a foundation for the main practice, the body must be warmed up with loosening-up and stretching exercises. These exercises stimulate circulation, activate the endocrine system and open up the energy channels.

Mobilising, Circulating and Balancing Energy

With the body, breath and mind balanced and flowing more harmoniously, the moving form of practice consists of a series of slow motion body movements performed in conjunction with deep diaphragmatic breathing techniques. These exercises are meant to be practiced under the regime of the 3 `S's' of movement - soft, slow and smooth. These exercises drive the stagnant energy out of the system, draw fresh energy in through the energy gates, circulate energy to the storage reservoirs, distribute energy throughout the entire system and balance energy in the energy centres.

Collecting and Storing Energy

It is important to conclude the practice with collecting and storing energy, and to ensure that the energy does not dissipate and to remove potential side effects of leaving too much energy in the head and upper body i.e. dizziness, headaches, irritability and insomnia.

Still Form (static) of Meditation

Still and moving forms of the practice are the Yin and Yang of the forms. Both styles of practice are highly synergistic and complementary. Both forms mobilises internal energy and balances the energy system. However, moving forms focus more on the interaction of body and breath, while the still-form's emphasis is on the mind and breath.

Unlike the moving forms, which strive to align the body's vibration with that of the Earth's electro-magnetic pulse of 7.2 hertz per second, the still form seeks to function at the lower rate of 3.7 hertz per second. This rate is considered to be a more complementary alignment between the brain and Chi energy flow.

Unity

The personal experience of many students suggests that while there are definite yin (down) and yang (up) flows, there is also a definitive transition between these flows, a mixing in the head region while following the Inner Orbit.

As the student's practice advances, he/she will come to know the character of each of the above components. The student will also come to realise that the practice is dependent upon the unity of intent, purpose and focus on each of the exercises. This realisation includes recognition of the unity that exists between the aspects of body movement, breathing and mind focus. Full realisation occurs when there is recognition of the Chi flow that comes with the unity of breathing and mind focus. This may occur more so during the meditation phase. Unity, as used in this sense, means the oneness of a complex or organic combining of all its part into one harmonious whole, which produces a single general effect, that is, the flow of Chi and being able to influence that flow and being one with the flow.

In Chi Dynamics, the most important element of the exercise is the deep diaphragmatic breathing technique. The inhalation and exhalation are as follows:

• All inhalation is through the nose.
• All types of exhalation are through deep diaphragmatic breathing.
• The duration of holding of the breath after inhalation can vary, but is generally about 4 to 6 seconds.
• The duration of exhalation can vary significantly.

Different Types of Exhalation

• Fu: Inhale. Hold 4 seconds. Place tip of the tongue just behind the upper teeth all the time. Exhale through the nose for 6 seconds. Pause for 4 seconds before inhaling. This activates the central nervous system up the spine (Yang), bringing the energy (heat) up the Tu channel. The tongue acts as the bridge for the energy, to bring it down the front Ren channel (Yin), activating the autonomous nervous system and all the endocrine glands. This is used when doing the Metal element. It is absorbing and contracting energy.
• Chui: Soft blowing for the heart (no audible sound). Strong blowing for the lungs.
• Soft Chui: Inhale. Hold 4 seconds. Exhale by softly blowing the air out through slightly pursed lips (as if you are going to whistle) for a minimum of 9 seconds. The longer the exhalation, the more relaxed and calm the body will be. This is used when under stress, feeling anxious, for the heart and emotional problems.
• Strong Chui: Inhale. Hold for 4 seconds. Exhale through pursed lips. Blow strongly and evenly for a count of 6 seconds. Pause and hold for 4 seconds before inhaling again. If you have respiratory problems such as asthma or emphysema, the length of the pause after the exhalation will be increased considerably. This is used when doing the Water element. It is cascading, descending, cooling and calming energy.
• Pi: Use sharp, rhythmic exhalation through the nostrils (as if you are blowing your nose, but without using a tissue or handkerchief). The pumping action for the exhalation must come from the Lower Dan Tian, located 2 inches below the navel, which is kept firm. The tip of the tongue is curled up behind the front teeth all the time. The mouth stays closed and relaxed. The inhalation is barely noticeable. (It will be in response to how well you have exhaled.) Saliva will build up. Try not to swallow until the end of the particular exercise you are doing. (It will disrupt the rhythm of the breathing). The saliva is alkaline and magnetised. This type of breathing will lower cholesterol naturally and burn off toxins from the blood, along with excess sodium and sugar. It will raise energy and body heat when doing the Fire element. It is rising and heating energy.
• Tu: Inhale. Hold (the time will vary with some movements). Exhale, controlling it from the throat, with the mouth open, sounding like 'haaa'. (This is used for organs and functions below the diaphragm). This is used for nourishing the bone marrow, strengthening bones, muscles, sinews and tendons when doing the Wood element. It is an expanding energy.
• Xi: Inhale. Hold for 4 seconds. Put the molar teeth together and gently hiss the air out slowly. Pause for 4 seconds then repeat. This is for the glands in the throat area, example, thyroid, parathyroid. This is used when doing the Earth element. It is for balancing and stabilising energy. The rhythm of the breathing is determined by your requirement, such as, health, energy or power.

• Qi gong base standing posture
• Strong Chui breathing

Points to note:

• do not allow tension to build in the shoulders.
• keep the arms relaxed and hanging freely by the side of the body.
• after completing the exercises, stand still in the base standing posture for a few minutes to allow the energy to flow freely throughout the body.

WATER ELEMENT

• Qi Gong base standing posture
• Soft Chui breathing
• Begin with the arms by the sides of the body, palms facing backward. Inhale as you float the hands and arms up to the shoulder level, palms facing downwards. Exhale, let the hands and arms float down to the starting position. Time the movement to finish with the breathing. Repeat the movement three times. For the second variation, float the hands and arms out to the sides, palms downwards, to shoulder level as you breathe in. Exhale as you let the hands and arms float downwards, finishing with the wrists crossed, palms facing up in front of the lower abdomen. Repeat the movement 3 times. Feel a cooling energy descending through the body.