Chapter 2 – The Creation of Maple Leaf Qi Gong

Qi Gong was developed by monks in the ancient hills in China. They created the practice by watching nature and mimicking how natural things in nature move. How the trees move, how animals frolic, how the rivers run...the symbiotic relationship between humans and nature, connecting to source energy from the universe and positive earth’s energy below. As the Tao Te Ching relates[1], we all must return to the common source energy. It is how we began.

To create a Canadian Qi Gong, I began with the North American Native Totem Zodiac Animal Wheel. I researched the spiritual characteristics of each of the animals to set the mood. Then I looked up YouTubes to analyze how those animals move. How they walked, whether they waddled side to side and, in birds, how they flew and moved their heads. Then I made up a series of exercises. I turned the air element creatures into wood since there is no air element in Qi Gong. I chose wood because wind moves wood, so it seemed fitting. Note that in this book, the time zone relates to the Northern Hemisphere only.

According to the native totem animal wheel, the year begins with the Snow Goose.

The Snow Goose

The Snow Goose signifies people who are born between December 22nd and January 19th and travels in a northern direction. The goose corresponds to the metal element, and the stone is quartz, representing love. The plant is a silver birch which symbolizes new beginnings and wonders. The colour is white, nourishing the lungs.

The Snow Goose is a seeker of spiritual enlightenment. They are dreamers and lovers with an abundance of patience. They appear as if they are dallying but they are mulling over strategies within. They have a wicked sense of humour and can laugh even if there is a nasty setback. They like to work alone so that they can measure their progress.

The challenge for the Snow Goose is that they can easily get lost in projects until the goal is attained.

Goose Flutters its Wings (adopted from master class with John Platt)

Wuji stance: Stand with your feet flat on the ground shoulder width apart, knees slightly bent, tail bone tucked under, and crown of your head pulled to the sky. Shoulders and neck are relaxed, the weight of your chest and your kua (the front of your hips where your leg and body meet and the crest of your pelvis) pulling down to the earth. Now just imagine that your body is expanding. Make space between each vertebra in your spine.

The Wuji stance brings us back to the first expression of our Wu Chi: a great void, absence of extremities and where nothing is judged. Yet, there is a field of possibilities that comes out of that nothingness. In other words, there is no differentiation between bad and good, yin and yang, yet the Wuji stance allows perfect alignment of the body so that the Qi can move freely through the meridians and pour into the reservoirs, which are our internal organs. The pose looks simple, and yet there is a complexity as it weaves the body position with breath, movement and intention through mental focus and visualization.

In Wuji stance, hands by your sides. Slowly bring your arms up through the sides to shoulder level and then flutter your hands back down, soft hands fluttering down to the earth. Repeat several times. This nourishes the lungs and softens the neck and shoulders while pumping energy into the hands.

Snow Goose Blizzard

Hands by your hips, inhale bring hands up your centre, facing palms to the lungs and then over your head make a diamond shape with thumbs towards the earth. Reach up, reach back with both hands, and gather the energy from the heavens. Then exhale and spiral hands down and behind and gather the energy from the earth and bring it to your lower abdomen. Energize your lungs and connect with the positive energy from the earth and the sky. Repeat several times with nice slow deep breathing.

Goose Stands on One Leg

Take a shoulder width stance and lift your right leg up as if you are about to march. Exhale, bring the right leg down. Inhale bring the left leg up. Exhale, bring the left leg down. Now, as you bring your right leg up, bring your left arm up the side. Exhale, bring the left arm down and the right leg down. Change to stand on your left leg while the right arm comes up. Then bring the left leg down slowly. Inhale as you come up, exhale come down. This exercise is good for balance and right and left brain. Also good to nourish the lungs.

Flow:

Goose Spreads its Wings

Stand with knees slightly bent, step up with the right foot into a staggered stance. Inhale, bring your arms up the sides to shoulder height. Exhale, spread the arms out to the sides. Then inhale, bring the arms into the heart in lotus position. Step back with the right foot and switch and step up with the left foot. Exhale, spread the arms out to the sides, then inhale bring the arms in to the heart in lotus position.

Variation: Bring both hands up the right side, gather the energy and spiral hands to the lungs and heart centre in prayer position. Switch to the left side, both hands come up, inhale, gather the energy and spiral hands to the heart centre in prayer position.

Good for soothing sadness and grief and reduces anxiety and stress. Nourishes the lungs.

Goose Gazes in the Wind

Pick a spot in front of you and let your eyes remain on that spot. Meanwhile, inhale and float your arms up the sides and watch your arms through your peripheral vision. Then exhale float the hands back down. Repeat and see if you can’t push your arms further back and still see them with your peripheral vision. Then inhale bring both arms towards the front at shoulder height. Exhale, bring both arms towards your right side at shoulder height, turning your head but leaving the gaze of your eyes towards the chosen spot. Inhale, bring the arms back in to the centre. Exhale, turning your head to the left and arms to the left but leaving the eyes focused on the chosen spot. Inhale come back to the centre. Repeat to each side and then slowly exhale and let your arms float down to your sides.

Snow Goose Meditation

Relax. Get yourself into a comfortable position. Take a couple of slow deep breaths and close your eyes.

Listen to the sounds around the room, feel the clothes on your skin the energy all around you. And with a childlike innocence, search deep inside yourself to measure the quantity and quality of courage and inspiration inside. Breathe slow and deep. Imagine new beginnings for your heart, mind and body. Smile at your lungs. Slow inhale, exhale. Bring in the dreams that you dare not dream. Boost the confidence that you can make these dreams come true. Connect to the Tao where anything can happen. Connect with the courage of the Snow Goose. Connect with your Qi and come into the present moment where you reach the quantum field. Slow deep breath. Exhale as you enter a place with no time or space.

Then think about the person you would want to share the dream with. Breathe into it. Inhale through the nose. Exhale through the nose. Send some energy right here right now to that person and send inspiration and courage, light and love.

Breathe slowly and deeply. Then send some of that light and love out to your community, nourishing each and every one within.

Then, all at once, send positive energy and loving kindness to all the corners of the world. Send peace and tranquility. Connect with the universe and let the universe in turn nourish you. A couple of slow deep breaths. Make a couple of little circles on your naval. Coming up the left side and going down the right side. Slow deep breathing. When you are ready wiggle your toes. Open your eyes slowly and sense and feel the energy and relaxation within you. Thank you for joining me. Light and love.

The Otter

I designed exercises for the Otter in the first year of my practice. I told John Platt, when I first met him, that I designed an otter exercise whereby the person has to reach back and make a flip with hands in back and come back up! I told him I was only joking since most of us could not do such a move without being a gymnast and acrobat!

The Otter represents people who are born between January 20th and February 18th and travels in northern and north-eastern directions. In native cultures, the otter is the air element, but since the otter spends so much time playing, I designated it to the fire element, like the playful monkey in Chinese Qi Gong. The stone is turquoise which enhances the connection between the earth and the sky. The plant is a fern, which brings growth and youth[2]. The colour is silver.

Otters strive to create a better world for their community. They are loving and loyal, yet independent. Unlike the predictable Snow Good, the Otter is unpredictable and unconventional. The Otter is intuitive, intelligent, and nurturing. She is curious and enthusiastic, playful, and sly.

Enthusiasm can sweep her away, so her lesson is to stay grounded while reaching for the stars!

Baby Otter learns to Swim

In Wuji stance, feet shoulder width apart, shake your hands in tandem (left, right, left, right), palms facing down. Turn palms to face the sky and gently shake your hands towards your body in tandem (left, right, left, right). Then turn the palms back down to the earth and repeat the exercises two or three times. This is good to loosen the wrist joints and fingers.

Then one-handed pebble in the pond at heart level, starting with the right hand, palm to the earth, bend your knees and exhale around, inhale, raise up to standing position and then float the left hand out. This is calming for the emotions and releases tension and tightness in the heart centre.

Otter Plays in Six Directions

Inhale, bring your arms up through the centre in lotus position at the heart and stand on your tiptoes. Come back on to your feet and bring your fingers and thumbs together at chest height. Exhale, twist and turn to your right. Inhale to your centre and exhale twist and turn to your left. If you want to, you can remain on your toes while you twist and turn. After a few repetitions, inhale, come back to the centre and come down, heals on the earth. Stretch forward and swing side to side. Then remain hanging and swing your arms back and forth from front and back. Slowly put your hands on your knees and roll up bringing your hands up above your head. Reach up, reach back and then come down, palms facing the earth. This exercise provides a means to improve your balance and stretches your spine at the same time.

Otter Plays with the Qi Ball

Bring your hands near your belly and pulse your hands until you feel a magnetic pull or heat in the palms of your hands. Then slowly make the Qi ball bigger and bigger without loosing the magnetic pull. If you lose the pull, make the Qi ball smaller again and work your way up. Once you have a Qi ball that is the size of a basketball, feel the perimeters of the ball and breathe slow and deep as you measure three times. Then bring the Qi ball up through your right side and over your head and come down with the Qi ball down your left side. Inhale, bring the Qi ball up through your right side and over your head and then exhale and come down the left side with the Qi ball. Repeat six times and then bring the Qi ball up the other side. Finale is to bring the Qi ball up through your centre to your heart and wash the Qi to nourish your heart. Good to steady your emotions and reduce stress. Also good to lower blood pressure.

Swimming Otter

Fingers and thumbs together in front of you in lotus position, pointing up at your heart centre. Move your spine in a lateral position while maintaining fingers and thumbs together pointing to the sky. Now, as you move your spine to the left, fingers and head turn to the right. As you move your spine to the right, fingers and head turn to the left. A little like swimming dragon but with lotus fingers instead of prayer position.

You can swim down, squatting and then swim up and over your head and come up on your tip toes and then swim back down.

Repeat, but this time fingers and thumbs are together pointing to the earth. This is good for vitality and longevity.

Flow:

Mama Otter Swims under the Moon

In Wuji stance, arms float up, hands interlocked, bring the hands over the head and twist and turn slowly around to the left, inhale come up over the head and then exhale, twist and turn slowly around to the right. Three repetitions and then release the hands and spiral them to the Qi belt. Then palms down, shift the weight from side to side like Lee Holden’s Moon over the Water, raising both your hands up the left side and come down the right side and across the lake. As you raise the hands up the left side inhale and as you come down the right side, exhale. Switch sides, inhale come up the right side, exhale, come down the left side. Feel the water in the lake wash through your hands and into your body, cooling the heart.

Otter Meditation

Get yourself comfortable in a chair or on a mat and relax. Look around the room as if you see it for the first time. Let your mind be curious about what it sees. Notice the space from one wall to the other. Notice the space between the floor and the ceiling. Notice the colour of the lighting in the room. Notice the sounds. Take note of the sound of my voice, soothing and tickling your ears. Now close your eyes and breathe slowly and deeply through your nose.

Now go inside yourself to find something playful and unpredictable. Remember something that gave you joy and happiness and made you laugh. Remember why it made you smile. Breathe into it. Now stitch that thought into your energy body.

To find your energy body just imagine the energy on your skin and then feel the energy at your sides. Breathe softly through your nose. Inhale. Exhale. Then feel the energy in back of you and the energy in front of you. Breathe into it. Feel the energy above you coming in from the sky. Then feel the positive energy coming up from the earth. Now, expand that energy from your skin to an inch away from side to side, front to back, up and down. Stretch the energy another inch and feel two inches of energy surrounding your body in six directions. Breathe slow and deep.

Now, expand the energy another two inches and feel the thickness of that magnetic field all around you. From here you can make it as big or small as you choose.

Stitch that memory into your energy body and wrap your energy body with some kind of material for protection. Seal your energy body with crystal or gold, steel or stone. Now you have a safe place to store your positive memories. Breathe into that.

Imagine your energy body like a separate room that you can go to safely at any time. That special room that no negative energy can penetrate.

Take another few deep breaths. When you are ready, wiggle your toes and stretch.

The Wolf

The Wolf symbolizes people who are born from February 19th to March 20th and follows a north-eastern direction. The wolf is the wood element, and its stone is jade, for emotional healing and spiritual connection. The plant is plantain for energy and courage. The colour is blue green, nourishing the liver.

The wolf symbolizes courage and resilience, strength, liberty and uniqueness. It represents a strong connection with family and community and reminds us that we need to nurture our relationships and those that we care about. It is a symbol of protection and guidance and guides you through the challenges of life. The wolf shows us the importance of embracing our inner wisdom. Face the unknown with the wolf. It will navigate the path for you.

The negative aspects of the wolf teach us not to be too isolated or selfish. To transform threats or lack of trust into loyalty and intelligence.

Wolf Wags its tail (Lee Holden’s dog wags its tail)

Wuji stance, raise your right hand and pat or tap down your sides with your left hand from H-1 (in the arm pit) down to your hip and bring the left hand back up to H-1. Do three repetitions and then change sides. Then bring your let your arms move down from your shoulders to your fingers in a lateral direction. Shoulders and neck are relaxed. Then bounce imagining the shoulders going down the arms into your fingers and allow your spine to soften.

Wolf Walks with a Gait

Bring your left foot back, right foot stays forward. Rock your body back and forth from your left toe to your right heal. Inhale forward to the right foot, exhale back to your left toe. Now add the arms. When you come forward to the right foot, bring your left arm forward. When you go backwards to your left toe, bring your right arm back. Good for shoulders and massaging the acupressure points in the sides. Also good for the nervous system.

Wolf Protects the Pack

Round your arms and bring them up to higher embrace the tree. Bring your arms out to your right side and slowly bring them back to the centre and out to the left side, as if gathering the pups. Repeat several times, inhaling as you come to the centre and exhaling as you go out to the sides. Try to look over your shoulder for a bigger stretch. Once the pups are gathered, bring your hands up over your head, turn your hands towards the sides and bring them down the sides, protecting your energy. Roll up, back of the hands towards each other and over your head and then turn the hands towards the sides and slowly exhale, protecting your energy. Nourishes the liver and stretches the acupressure points on your sides.

Hunting Wolf

Bring your right foot forward, left foot back in staggered position. Lean towards your right foot and hinge forward. If you can touch your toes, or simply touch your chins or knees, whatever is comfortable for you and stretch out the hamstrings. Slowly roll up and bring your hands to the right in a tabletop. Bring the hands up over your head, lean forward and stretch over. Inhale as you come up over your head. Exhale come down.

Change sides.

Flow:

Wolf howls with the Wind

In a Wuji stance, round your arms and bring them slowly above your head. Imagine the call of the wolf as you slowly bring your arms down your sides. Pause the breath round your arms then inhale as you slowly raise your hands above your head. Listen to the wolf howl and exhale, slowly bring your arms down your sides.

Wolf Meditation

Relax. Close your eyes and take a couple of deep breaths through the nose. Imagine that you are free, travelling through nature. All around you are shades of green and blueish green to nourish the liver. You come across a lake and dip your hand into the cool, refreshing water. Imagine the water pouring positive energy on to your skin. Then imagine your skin soaking up the energy and cleansing each and every cell in your body. Cleansing and clearing anything that is negative and releasing negative energy to the earth.

Breathe a couple of slow deep breaths through your nose. Exhale the breath through your nose.

Then look up at the sun and bring the golden healing light through the crown of your head and send it to each and every cell in your body. Breathe slowly and deeply. Swirl the energy where you want to send some healing energy or let your body send it to where it needs to go.

Now take a closer look at your family. Send some loving compassion to each member and say their names in your mind when you do. Picture them receiving your love and how happy they would be. Smile inside your heart.

Now receive the abundant energy from the universe and mother earth and mix it with the Qi that you just cultivated. Breathe slowly and deeply. Feel the energy swirling and tingling through the meridians, the rivers of your body.

When you feel nourished, slowly open your eyes and relax.

The Falcon

The Falcon represents people born from March 21st to April 19th and moves in an Eastern direction. It is the fire element, nourishing the heart. The stone is opal, meaning clarity and truth. The flower is the dandelion signifying resilience and healing. The colour is golden yellow and green, which represents the sunny disposition of the falcon.

Falcon people are agile in body and in mind. They are leaders and seek challenges. They have a thirst for wisdom that sets wind under their wings and broadens their souls. They can help strategize so that they can use your strengths to your advantage. They see clearly and love with intense feelings. They stay calm when weathering a storm and display leadership qualities since they are self-confident. They love a challenge and spontaneously make good and grounded decisions. Aspiring adventure, they enjoy observing details and carry inside of them personal truth which some people misread as arrogant[3].

The falcon thrives on adventure, but also needs a complex job environment that is energizing and dynamic. Falcons also like to be appreciated. If they are not, their feathers become fluffed impatiently and stubbornly.

The most difficult challenge for the falcon is staying in touch with her inner self as the falcon tends to shelve emotions. The lesson is that the falcon needs to cultivate deeper connections to fully embrace her highest potential.

The Falcon denotes spring and thus renewal and bloom. They like to fly with their hearts on their sleeves. However, they should be careful not to get burned by the sun.

Falcon Flying

Stand in Wuji stance. Arms are by your sides, inhale, slowly float the arms up to shoulder height and exhale, gently bring them down. Repeat two more times and then on the third exhale, dive with fingertips pointed down towards the earth and as you reach the floor, scoop up the positive energy in the form of a large qi ball from the earth and bring it up to your abdomen. Inhale as you bring the golden healing energy up to your centre and wash it down from your forehead down your centre to your belly. Inhale, float the arms up your sides to shoulder position. Then exhale and float the arms back down and repeat the exercise three or four times.

No creature can match the raw speed when the falcon dives, as she shifts her shape to hyper streamline. She has powerful wings and a fiery spirit. A bold predator indeed.

Falcon Washes its Feathers

Stand grounded in Wuji stance, hands by your sides. Bounce, bending your knees and turn your head from side to side. Then, with four sipping breaths, bring your arms up the sides and up over your head. Exhale, slowly float the hands back down. Repeat three times. You may add healing sounds as you float the hands back down.

Peeping Falcon Hatches

Squat down as far as you can comfortably towards the earth and bring all your fingers and thumb together in a chicken beak. Slowly stand while “sipping” the breath until your hands are above the head one palm over the opposite hand. Exhale, stand on your tip toes and turn to the right. Inhale, come back to the centre and exhale, turn to the left. Then arms come down and out to the side. Good for balance and stretching the acupressure points on your sides. Calms the emotions held in the heart centre.

Falcon Takes Off to Hunt

Slowly flap arms up and down, making the flapping movements bigger and bigger. Then bounce into your knees.

Flow:

Falcon Plays with the Wind

In a wide stance, one foot forward, one foot back. Both arms float out to your right, head turns left. Then both arms come back to the centre and float down. Then both arms float out to your left, head turns right. Then both arms float down the centre. Inhale as you float the arms up, exhale as the arms come back down.

Switch legs and repeat the movement.

Falcon Meditation

Relax, close your eyes and breathe deeply. Imagine that you are at the top of a tall tree. It can be any tree that you want it to be. A white pine, a tall oak, a spruce…You are perched on a branch observing the earth below. Your thoughts are clear, and you gather focus and perspective looking out the eyes of the falcon.

Breathe slowly with your nose. Everything that weighs heavy on your heart leaves on the cloud in the sky. Drifting away. Release all your cares away and focus on the present moment. When you are ready for the journey, spread your wings and let the wind lift your wings into the air. Let the wind play and lift your wings higher and higher, effortlessly using the energy that is all around you. Notice the beauty of nature below you and breathe deeply.

Perhaps there is a rainbow caressing the sky. A sign that there is plenty of food and our loved ones are warm and comfortable. For those who are ill or old, send some healing Qi so that their health be restored. Breathe deeply and cultivate more Qi. The falcon allows you clarity of vision so that you can find your dan tians and use them to your highest potential. Focus on the goals you want to attain. All you really need is within your spirit.

When you are ready, fly back down to the perch. Stretch and open your eyes. See the clarity that you cultivated during your journey.

The Beaver

The Beaver represents people born between April 20th and May 20th, and goes in an eastern direction. It is the earth element. The stone is Jasper, that serves to heal and give a feeling of well-being. The flower is the wild clover, a symbol of hope, faith, love and luck. The colour is yellow.

Beavers are masters of strategy and unstoppable when working towards a goal but be careful that they don’t get too focused on work. They are successful planners and savers. They are home bodies that mate for life and are possessive. Beavers look calm on the surface, but they have some inner uncertainties and can be anxious and worry about finances. The challenge for the beaver spirit is to bring in play and relaxation.

Beaver Builds a Lodge

Round your arms at lower embrace the tree posture and bring your arms side to side, slowly raising to upper embrace the tree and then slowly come back down.

Beaver Shakes off the Water

Left foot forward, bounce and shake. Then right foot forward, bounce and shake.

Walking Beaver (diagonal walk/asymmetrical)

Lift your left leg and your right arm. Then bring your left leg and right arm down and lift your right leg and your left arm. Good for left and right brain. Six repetitions and then embrace the tree, arms above the head and walk in place. Squeeze the shoulder blades together.

Beaver Forages for Food

Up on the toes, hands at chest level, arms rounded, fingers pointed towards the floor, wrists bent. Come down and hinge forward, chin to the chest and then come back up on the toes.

Flow:

Swimming Beaver

Fingers spread, imagine that you have webbed fingers and feet and then hinge forward, bend you knees and bring your arms out and around (like pebble in the pond). Good for the digestive system and cultivating energy from the earth.

Beaver Meditation

Observe the room around you and relax. You are safe. You are in the moment. Slowly close your eyes and breathe deeply. Release all your worries into the earth. Put down your hammer and sword and release into a deep relaxation. Fill your heart up with joy and happiness and enjoy the peace and tranquility of the energy around you. Inhale through the nose. Exhale through the nose.

Feel the Qi on your sides…front and back. Above you and below you. In all six directions. Imagine the golden light streaming into the crown of your head. The sun setting in the west. A deep orange that slowly turns purple in time. Let the colours penetrate your mind and then swallow them all at once through your throat centre and into your heart. Let the colours swirl and turn in your heart, cleansing and clearing anything that weighs heavy in your mind. Breathe deeply. Then bring the swirling, healing energy down your ribs and into your lower dan tian. Make little circles just below your naval and store the Qi.

The Deer

The Deer represents people who are born between May 21st and June 20th, the months of planting. The deer travels in an eastern position and is the water element[4]. The stone is agate, which transforms negative energy into positive energy. The flower is yarrow for healing and love and the colour is blue to nourish the kidneys.

The Deer with its gentle gaze symbolizes a calm, inner peace. They are the spirit animals known for their grace, sensitivity, and gentleness. They move softly yet swiftly through tumultuous times. They love passionately and completely and like to restore order. The deer aids to open your heart to gather more focus and determination. The deer teaches us how to keep going and flourish even the severest weather and how to adapt quickly if circumstances are changing. It also teaches us self appreciation and self love. The deer is the symbol of new beginnings, reminding us to stay open to new adventures. We invoke the deer when we need to create peace and tranquility and calm anxiety or feeling vulnerable so that we become more grounded.

The deer is swift and agile, moving us softly and teaching us grace and balance and how to live in harmony with ourselves and the world we live in. The antlers serve as a means of asserting and protecting yourself.

The lesson for the deer is to become less anxious and restless and focus on being more grounded.

Deer running through the woods

One leg forward, one leg back. Sideways spinal cord breathing with antlers. Make antlers with pinky and index finger out and middle fingers curled, thumb down. Inhale come back towards your back leg, exhale, come forward with your antlers. Come back, release the antlers. Weight shift forward, focus on your heels. Weight shift backward, focus on your toes.

Stretching Deer

With deer antlers reach up above your head, twist and turn over the left shoulder. Inhale come to the centre, exhale, turn over the right shoulder. Make a flow and then hold the pose. Invigorates and enlivens the spine.

Deer Turns the Universe

Stand, feet closer together and bring antler hands up through the centre and then out and down like a water wheel. Then bring your antler hands up through the right side and around. Come back to the centre and bring your antler hands up through the left side and around. Try to make the movement feel like you are moving through water. This works to circulate qi into the torso and internal organs.

Deer Ramming

With a wide staggered stance step forward with your right foot and make little hooves with your hands (fingers all on your thumbs). Left hand comes up over your head then twist and turn towards your left side and then push with your left hand to the right side. Step your right foot back in and step your left foot out, staggered stance. Right hand comes up over your head and then twist and turn to your right side. Right hand comes back towards the left side and twists.

Flow:

Deer Meditation

Relax, close your eyes and breathe deeply. Inhale through your nose. Pause the breath for two counts. Then exhale through your nose. Pause the exhale for two counts. Imagine that you are walking through the forest and a deep calm and serenity envelopes you. The forest smells fresh and the sun gleams down through the branches of the trees. It is Spring and the leaves are popping in a bright green colour. Freshness all around. Breathe into it. Inhale deeply, exhale deeply. Notice the sounds of the forest. Birds singing, the flapping of the butterfly. A squirrel foraging for pine nuts. As you walk, a great white pine branch brushes your skin. It is a soft caress that speaks deeply to you. The tree has a message for you. Listen to it. Breathe deeply. Send some carbon dioxide to nourish the tree, while the tree symbiotically nourishes you by sending oxygen into your lungs. Breathe deeply. Let the oxygen circulate in your lungs and then send the healing energy to every cell in your body. The average human has trillons of cells in the body. Just imagine each and every one filled up with life force energy as they work to bring health and vitality into your body, into your emotions and through your mind and spirit. Inhale deeply, exhale deeply. Bring the oxygen into your lungs and then release it to nature. Feel the Qi coming in through your palms and the soles of your feet and then let go. Breathe deeply. And when you are ready take your hands up to your face and massage your face. Give yourself some self appreciation and self love and then slowly glide your hands down your throat, caressing past the chest, down the ribs and into your belly. A couple of deep breaths and relax, open your eyes.

The Woodpecker

The Woodpecker signifies those people born between June 21 to July 21st. It travels in a southern direction and represents the fire element. The stone is the rose quartz, and the flower is the wild rose, both symbols of unconditional love.

They are warm, emotional, and sensitive creatures that are community and family oriented. Although they are possessive, they are also loving and faithful. They would write the song, “All you need is love”. They require appreciation for their efforts.

They are good with money and hold tightly to their beliefs. With a passion for nature, the woodpecker sounds are medicine.

Their biggest challenge is balancing the mind and the heart as they are easily overwhelmed with emotions.

The woodpecker has shock absorbers in their brains to brace against the harmful deceleration of its brain when drilling in the trees. Be prepared to beat your own drum.

Woodpeaker pecks the tree

Embrace the tree stance, shaking with healing sounds. Activates and circulates the Qi.

Foraging Woodpecker

Bring your head down and the up, raising shoulders and then dropping shoulders down. Chin to the chest, roll your head.

Baby Woodpecker Learns to Fly

Hinge forward, arms go back. Flap and bring shoulders back. Slowly come up, arms up and back, then arms to the sides. Releases shoulder and neck tension.

The Woodpecker Walk

Raise the left leg, bring left hip outwards, bring the left shoulder back and drop.

Raise right leg, right hip outwards, bring right shoulder back and drop.

While you raise the left leg, left hip outwards, bring the left shoulder back and drop. Open and close your mouth quickly as you raise the legs. This is good for the nervous system and balance.

Flow:

Flying Woodpecker

Hands by your hips, bring the hands up through the sides but close to your body in little fists. When the hands reach your armpits, bring the hands up over your head and twist wring it out side to side as if wringing out a towel with fresh water. Palms to the sky and then arms out to the sides.

Woodpecker Meditation

Embrace the tree posture. If you are sitting, you may do so by rounding your arms at heart level. If you are lying down on a mat, round your arms just above your abdomen. Focus on the breath and let all your worries release down into the earth to compost. Turn your lips upwards, then your eyes and swallow the smile into the heart centre. Bring in the love, joy, and happiness into your heart. As you inhale, imagine a bright red fire with flickering orange and yellow tips and as you exhale, push any cloudy grey away. Each time you inhale, imagine that the fire gets brighter and brighter and as you exhale, cloudy grey becomes whiter and whiter. Like wringing a dirty towel in a fresh mountain stream. Breathe into it. Release impatience and negative energy and transform into joy, happiness, and love. Think of those around you that you could send some loving kindness. Breathe out slow and deep. Two slow deep breaths.

The Salmon

The Salmon represents people who are born between July 22 and August 22nd, and swims in a southern direction. They are the fire element, controlling the water element. The stone is carnelian expressive of deeper connections, and the plant is raspberry, representing fertility. A fertile mind means connecting with your inner strength and power!

The Salmon navigates life with a contagious passion. Their charming personality enjoys love and life. They thrive in the spotlight and as such may be seen as egotistic. They love nature and like to spend their free time near water, embracing nature’s treasures.

They swim upstream to lay their eggs as if their own existence is proof that they should lay eggs where they began. The Salmon helps us to swim deeper into our subconscious and emotional layers. Water animals have connections with purposeful movement and teach us how to navigate rough currents that get in the way of our goals.

The lesson for the salmon is to dull down the drama and learn to feel in harmony with nature’s rhythms rather than fighting the tide.

Swimming Salmon

The salmon finds the current and must leap up over ten feet upstream. Make the movement of dog wags its tail but hinge forward with a flat back and hang while moving the spine. Spinal enlivening and stretch.

Salmon Spawning

Dog wags its tail in chair position. Then inhale, come up to standing position. Repeat. Then sit on the chair and move your pelvis forward and wave breathe from your abdomen to your ribs and up to the chest, rolling your spine. Good for the lower lumbar and sciatic nerve stretch.

Hatching Salmon Eggs

Bring fingers and thumb together in a chicken beak and on one grounded leg, bring the other leg in multiple directions while the eggs bounce on the riverbed. Good for balance and focus.

Salmon Soars without Wings

Hands clasped together, index fingers and thumbs touching. Come up on your toes, hands up to the sky and reach up reach back. Then bring your hands forward in a full body flow, bending your knees as you reach for the earth and then inhale, come up through the centre.

Flow:

Swimming Salmon

Feet together, hands by your sides, bend your knees and push your right hip out, right shoulder out then switch sides and push your left hip out and left shoulder out. Undulate your spine back and forth and loosen the vertebrae. As you move back and forth, try to expand the space between the vertebrae, imagining the crown of your head suspended by a string to the Universe and your feet pulled towards the earth.

Salmon Meditation

Imagine that you are a fish. You can be any fish you like. Breathe deeply and find the current that naturally carries you through the water. Breathe slow and deep through your nose.

Now, swim with ease, enjoying the cool fresh water washing healing energy all over your body. Bring the sensation to your heart centre and cool your heart. Bring the freshness and ease into loving kindness and rejuvenation. Breathe into that.

If there is anything weighing heavy on your mind, release it into the current and let it float downstream. Take a couple of deep breaths.

Now take a couple of deep breaths through your nose and raise yourself above the water, to your highest connection. Turn inward and search for deep connections between your three treasures, the three dan tians, known as your upper dan tian or Shen (mind and spirit), your middle dan tian, (heart centre) and your lower dan tian or Jing (physical body). Imagine yourself playing in a movie; something you are passionate about and let your Shen lead. Make the connection between the Shen and the wisdom of the heart and then back to the Shen. Then join your Shen and the wisdom of the heart to your Jing. Breathe into that and store that imagine in your lower dan tian, your belly.

A couple more slow deep breaths. Wiggle your fingers. Wiggle your toes. When you feel ready, open your eyes, and relax.

The Brown Bear

The Brown Bear represents those born between August 23rd and September 22nd and journeys in a western direction. The bear is connected to the earth element, grounded with inner strength. The stone is Amethyst for peace and tranquility, sleep and restfulness and can aid the pain of headaches. The plant is a violet, soothing and grounded.

The Bear symbolizes courage, strength, and leadership. It represents nurturing and care and inner strength to overcome obstacles. The bear represents a deep connection to nature and earth, remining us of the important to live in harmony with the world around us.

The bear is naturally curious and loves to solve puzzles. Personal space is important to the bear so the cave is a secure and welcoming place. The Bear likes routine and acts with humility. The Bear has mystic talents which are part of her medicine.

The challenge for the bear is not to be so focused that she misses global insight.

Bear Walking (from Lee Holden’s animal frolics)

Knock on the Door of Life in wide stance and lift your heals and come up to your toes.

Spinal Cord Breathing with Bear Paws (from Lee Holden’s animal frolics)

Inhale, come up to under your chin and back down. Go to the left side and down the centre. Go to your right side and down the centre.

Rotate the Waist like a Bear

Arms round, palms face up bring arms up through your centre turning at the lungs and bring the hands up above your head, thumbs down. Then arms come out to the sides as you sway back and forth on each foot.

Then arms come up through the right side and on to the toes. Good for balance as well as digestive system and massages internal organs. Strengthens muscles of the back and waist. Come down on the soles of your feet, shift the weight from your hips and centre and come up the other side on to the toes. Shift the shoulder blades towards the back. Come back on to the soles of your feet, shift the weight and come up the other side. Inhale as you come up, exhale as you come down.

Bear Forages for Food

Bend your knees and float your arms out at belly level towards the front and bring your arms around (like two handed pebble in the pond, but palms remain facing down). Then as you come out exhale and bring your arms a little lower. Then, bring them back up to belly level and bring them a little higher to the solar plexus. Good for the digestive system and bringing the mind to the present moment.

Flow:

Swaying like a Bear

Strengthens hip joints and leg muscles. Good for balance and coordination.

Arms come up and out to the front at shoulder height. Then one arm stays in front and one arm goes back. Bring your left foot forward while your arms move. Then bring your right leg forward with the arm movement. Small pulling down the heavens to just below the chin with bear paws.

Brown Bear Meditation

Relax. Close your eyes and feel connected to the earth. Feel as if the souls of your feet are rooted deep into the earth and slow deep breath through the nose. Exhale through the nose. Release any obstacles that are stopping you from reaching your goal. Release any tension in the body. Slow deep breath. Inhale through the nose, exhale through the nose. Accept what you cannot change and challenge yourself to do those things that you think you cannot do. Embrace them with curiosity and puzzle them through. There are no limits in the quantum field. Anything can happen inside the Tao and with the power of the Qi. Go deep inside yourself with humility and find your inner truth. Slow deep breathing. When you find your inner truth, you will feel balanced and grounded. Focus and center on the breathing. Your Shen and your emotions are housed in an environment which is secure and welcoming. Connect with your most inner self, connect with the spirit within. Listen to what the spirit is saying and follow the wisdom of your heart. Breath slow and deep. Inhale through the nose and exhale through the nose. And when you are ready listen to the ambient sounds in the room. Stretch a little and slowly open your eyes.

The Raven

The Raven represents those people who are born between September 23rd and October 22nd. They travel in a western direction and follow the wood element. The stone is Azurite which provides insight to all aspects of life and promotes intuition and the ability to calm the mind. The flower is ivy and its powers are healing and protection. The colour is green.

The Raven is seen in some literature as symbolizing death and destruction (such as “The Raven” by Edgar Allan Poe). However, the spirit animal is seen as one to teach deep insight and communication of truths of the spirit world to us. The Raven is highly clairvoyant and can see magic in all things. It has a keen perspective and remains serene in difficult circumstances. The Raven can become demanding but then asks for forgiveness as she doesn’t want to cultivate bad feelings. The Raven loves to be surrounded by beauty and pretty things.

The challenge for the Raven is that she likes to make others happy so they change their stance to please other people without being true to herself. One of the reasons for this is she does not like to be alone.

Foraging Raven

Hinge forward, one hand on your back and twist to one side. Come down to the centre, put your other hand on your back and twist to the other side. Repeat three times and then let your arms hand in the centre.

Baby Raven plays in the Wind

Float arms up your centre and over your head. Then slowly lower hands out to the sides and come down to the earth in a squat. Then slowly come up with arms to the sides and bring the arms over the head. Then come back down to a squat, arms floating down. When you float the arms up inhale. When you float your arms down, exhale.

Raven cleanses her plumage

Ravens grow new feathers every year.

Sipping breath as you float your arms out to the sides to shoulder height. Exhale and push your arms forward. Inhale, bring the arms back to heart centre and exhale slowly float the arms down.

Raven hops up and down

Waddle shaking. Shift the weight back and forth and then bounce into your heals.

Flow:

Raven Soars

Inhale and float the arms out to each side at shoulder height. Slowly move the arms two inches down towards the earth and then two inches up to the sky, palms facing the earth.

Then turn the palms to face the sky and bring the arms two inches up towards the sky and then two inches down towards the earth. Feel the warm golden light in the palms of your hands.

You can play with the speed, making the movement faster and then slow it down. Make the movements bigger and then smaller. And then smaller until you stop moving.

Raven Meditation

Relax. Take a few slow deep breaths. Focus your mind on the breath. Where the breath leads, the mind follows.

Imagine a dark raven and a white dove meet in the centre of the forest, signifying the yin and the yang of nature. Reading and excerpt from Chapter 42 of the Tao Te Ching, “The Tao gives birth to One. One gives birth to Two. Two gives birth to Three. Three gives birth to all things. All things have their backs to the female and stand facing the male. When male and female combine, all things achieve harmony.”[5]

Which means, that when blending the two energies, harmony is achieved. As a solar eclipse combines the dark and the light into perfect alignment, now is the time to align ourselves. Breathe slow and deep and feel the inner tranquility and balance. Each of the birds has a message for you, both leading you to a clarity in your mind. Listen to the message of the Raven. If offers truth and depth. Breathe slow and deep. Listen to the message of the Dove. The dove symbolizes peace and love. Breathe slow and deep.

The Snake

The Snake represents people who are born between October 23rd and November 21st and travel in a northwest direction. They are the water element, and the stone is copper and malachite that heals and protects. The flower is the thistle, a symbol of strength, resiliency, and protection. The colour is burnt orange and the season of frost.

The snake is a symbol of staying connected to the earth and a time to awaken and transform. Negatives can be purged to embrace new journeys. It teaches us how to embrace and make changes for growth. Worldwide, it has remained an emblem of life force, representing the potential to heal and grow stronger. She remains cool and level-headed and maintains confidentiality. Prepare for a relationship of complexity. She can be passionate from the deepest part of her soul or critical. She can be sympathetic or arrogant. Do not break trust with a snake as you can never undo the damage.

The challenge is to release the past and anxiety about the future. We must avoid temptation and deception and transform into protection against negative energies and strengthening our inner self-confidence.

Snake sheds its skin (From Lee Holden Qi Gong)

Release negative energy into the earth. This exercise focuses on the spleen. With feet together, bring in the energy from all around spiralling the hands behind and around to your heart. Then bring them down to your lower dan tian (two fingers below your naval and two fingers inside your body) and bring lotus hands up to the heart centre. Then pour out the negative energy bringing hands forward and down to the earth at your feet. Arms come out as you hinge forward and then back of the hands move towards each other. Roll up slowly to your heart centre and start again. Inhale, gather the energy, exhale come down to your lower dan tian. Inhale, lotus up to the heart, exhale, shed the skin forward and down, hinge forward. Inhale hands come out to the sides. Exhale, back of the hands come towards each other. Inhale, slowly come up to the heart centre, rolling the back.

The Snake Stretches

Deep abdominal breathing, hands on the lower dan tian. Bring the energy up from the earth. Check the body for any tension or stagnated Qi and shake. Shake the hands and warm up the body. Shake faster and stronger.

Then hold the Qi ball and gather the positive energy from the earth.

Hands by the hips, keep the Qi ball connection and do some neck rolls. Then hip rolls with hands on your hips. Stretch hands interlocked and inhale come up on the toes and bring your hands above the head. Ben to one side. Open and look up, pushing through the hands to the centre. Push through the hands to the other side, looking up. Then arms come out to the sides.

Swimming Snake

In a wide stance, hang forward. Move your hips from side to side. Slowly inhale and raise your torso to tabletop position, moving from the right side to the centre and then to the left side and back to the centre. Inhale to the centre, exhale to the sides. Slowly inhale and come up to a 45-degree angle as you continue moving side to side. Then slowly come up to a standing position and continue moving side to side. Come up on your toes, bring your hands up over your head, palms touch and bring them down to your heart centre, feet on the floor.

Snake Swallows a Frog

Chin tucked under, feet shoulder width apart, tail bone tucked under. Open your mouth and bring the chin down your centre towards your belly and then lift your head up, rolling up the back like a wave. Chin to the chest and roll back down. Inhale as you come up and out, exhale down.

Flow:

Snake Flow

Letting go. Open the flow in a wide stance, right leg bent, left leg is straight and grounded to the earth. Gather the positive energy from the earth. Then left leg bent and right leg is straight and grounded to the earth. Both legs straight and rooted to the ground. Open the palms and spread the fingers, palms to the sky. Then back to open the flow right leg bent, left leg straight. Switch and then gather the energy from the sky.

Snake Meditation

Relax. Slow deep breathing. Slowly close your eyes. Imagine that you are letting go of old energy like a snake shedding its skin. Deep breathing and come into the moment. You are embracing a new beginning that will reveal your highest potential. Embrace this journey with confidence. Embrace this adventure with joy and happiness. Get into your parasympathetic mode and loving kindness. You are safe. You are free. Breathe slow and deep. Release the past and unravel the secrets of the new journey. Embrace the journey with love from the deepest part of your soul. Stay serene and composed as you transform into your new self. Nothing stays the same. Breathe softly and slowly as if there is a feather by your lips. Feel the softness of the moment. A couple of deep breaths. When you are ready, open your eyes. We are not the same person that entered the room when we exit.

The Owl

The Owl represents people who are born between November 22nd and December 21st. They are of the metal element and travel northwest. The stone is obsidian which represents clarity and has the ability to clear stagnant energy in the Shen, heart centre or Jing, drawing out tension and tightness. The plant is a mistletoe and represents fertility and vitality. The colour is gold and white.

The owl is a mysterious yet powerful spirit animal. It symbolizes wisdom, perception, and knowledge. The owl has vision and can see beyond the curtain and understand hidden truths of life. Its keen vision and silent flight symbolize how to navigate through the darkness and reach the light of understanding. People who have the owl as their spirit animal are deep thinkers and highly intuitive and can guide you into a deeper understanding of the world around you.

The Owl observes beauty in the smallest things. She watches for advantageous positions and function with a high degree of zeal and exuberance. They possess acute listening skills and process what they hear carefully.

The Owl needs to be free and do not like possessive, jealous or controlling people. They have no patience for artificial people. Don’t let an owl be bored. They are restless souls and therefore the challenge is to calm an owl. There is too much for her to do and see and they try to squeeze in multitudes of experiences rather than having one transform. Consequently, they may overlook the deeper message that can fulfill her inner longings.

Owl Gazes side to side

This exercise needs to be done with gentle movements so that you don’t injure your neck. Owls blink a lot, but otherwise, they cannot move their eyes. They must move their necks instead.

Stand with legs shoulder width apart in Wuji stance. Turn your head to the left and then slowly come back to the centre. Bring your shoulders forward a little to stretch the back of the neck. Exhale, turn your head to the right, exhale come back to the centre. Repeat three more times and try blinking throughout the exercise. This is good for the neck and shoulder pain as well as the thoracic spine, which is the mid-spine area starting with the base of your neck to the base of your ribs.

Owl Gazes backwards

This exercise is good to loosen the shoulder blades.

Round the arms and bring them up through the sides at a 45-degree angle, palms facing towards each other. Then turn your torso to the left side and gaze backwards using your peripheral vision. Inhale, come back to the centre and exhale, turn to the right side and gaze backwards using your peripheral vision. Open the body and squeeze the shoulder blades together when you turn. Do not rotate the chest. The eyes should focus on a spot in front of you and chest should be facing that spot. Repeat several times.

Owl looks over the Shoulder

In Wuji stance, elevate the crown of your head to the sky and let your feet, grounded to the earth, pull the body towards the earth. Feel an expansion in the spine. Then left hand on kidneys and right hand at the back of the head, gently stretch and exhale turn the head to the right. Inhale come back and exhale stretch to the left. Inhale come back to the centre. Do three repetitions and then switch hands and repeat the exercise.

Hunting Owl

In Wuji stance, hang forward and swing side to side. Release shoulders and neck. Relax into the stretch. The owl has such keen hearing, some believe they hear ten times more than humans. They can hear their prey scuttling below a thick layer of snow.

Flow:

Owl Glides Silently through the Wind

Inhale, arms float up through the sides and then hands, palms to the earth, come to the front and slowly float back to the sides and spiral back until the hands reach back to the sides. Repeat several times. This movement is good for focus and concentration and to calm the mind.

To make the movement more challenging, place one leg in front and one leg back. Stay grounded on the back leg and stand lightly on a hollow leg with the front foot on tip toes. Continue the arm movements and experiment with the height that your arms reach out and back. You may also try different speeds to see how that feels for you. Speed up the movement of the arms and then slow it down.

Switch legs and repeat the movement.

Owl Meditation

Relax and slowly close your eyes. Imagine that you are an owl, taking off for flight with grace and vigilance. You can be any kind of owl that you choose. There are two hundred and fifty types of owls worldwide in which sixteen of them live in Canada.

Your large wings move without generating a sound. Your body is small compared to your wing expansion so one gentle wing beat, and you can glide through the air. Listen to the silence and breathe slow and deep.

Come down to the earth and gather the energy. Bring your wings up slowly and then come down faster. Then glide down to the earth and gather the energy. Breath into it.

Now that you have gathered the Qi, move inward into your inner self. Listen to the wisdom of your heart centre and search for the light that will bring you to your highest potential. Breathe into that.

Release any darkness and navigate through the darkness to reach the light of understanding. See the beauty within yourself and smile to your heart centre. Lightly massage your face for self-appreciation and self-love. Slowly bring your hands down through your throat, then chest, ribs and back to the belly.

Take a couple of deep breaths and relax. Open your eyes when you feel ready.

Snow Goose Leads Maple Leaf Qi Gong practice:

Let’s begin with slow deep abdominal breathing.

Bring the oxygen into the body. Come into the present moment.

Snow Goose Blizzard

Hands by your hips, inhale bring hands up the centre and over your head. Reach up, reach back with both hands, holding one hand over the other then exhale and spiral hands down and behind and gather the energy from the earth. Repeat, switching which hand is on top when reaching up and back. Energize your lung and heart meridians and connect with the earth and stretch the ribs to nourish the liver and digestive system.

Baby Falcon Learns to Fly

Hinge forward, arms go back, back is flat. Flap and bring shoulders up and back. Slowly roll up the back and come up, arms up and back, then arms to the sides. Releases shoulder and neck tension.

Baby Otter learns to Swim

In Wuji stance, feet shoulder width apart, shake your hands in tandem (left, right, left, right), palms facing down. Turn palms to face the sky and shake your hands towards your body in tandem (left, right, left, right). Then turn the palms back down to the earth and repeat the exercises two or three times. Good to stretch the fingers and wrists and get some circulation in them. Also good for carpal tunnel, arthritis and left and right brain.

Deer running through the woods

One leg forward, one leg back. Sideways spinal cord breathing with antlers. Make antlers with pinky and index finger out and middle fingers curled, thumb down.

Beaver Builds a Lodge

Round your arms at lower embrace the tree posture and bring your arms from side to side, slowly raising to upper embrace the tree and then slowly come back down.

Flying Woodpecker

Hands by your hips, bring the hands up through the sides but close to your body in little fists. When the hands reach your armpits, bring the hands up over your head and wring it out in a twist side to side as if wringing out a towel with fresh water. Palms to the sky and then arms out to the sides. Repeat and hold the twist on each side. Good stretch for the upper and middle back.

Salmon Spawning

Owl Gazes backwards

This exercise is good to loosen the shoulder blades.

Falcon Flying

Stand in Wuji stance. Arms are by your sides, inhale, slowly float the arms up to shoulder height and exhale, gently bring them down. Repeat two more times and then on the third exhale, dive with fingertips pointed down towards the earth and as you reach the floor, scoop up the positive energy in the form of a large qi ball from the earth and bring it up to your abdomen. Inhale as you bring the golden healing energy up to your centre. When you have returned to standing position, inhale and float your arms up to shoulder position. Then exhale and float the arms back down and repeat the exercise three or four times.

Swaying like a Bear

Strengthens hip joints and leg muscles. Good for balance and coordination.

Woodpeaker pecks the tree

Embrace the tree stance, shaking with healing sounds.

Five Element Flow:

Snow Goose Spreads its Wings

Stand with knees bent, step up with the right foot. Exhale, spread the arms out to the sides, then inhale, bring the arms in to the heart in lotus position. Step back with the right foot and switch and step up with the left foot. Exhale, spread the arms out to the sides, then inhale bring the arms in to the heart in lotus position.

Variation: Bring both hands up the right side, gather the energy and spiral hands to the heart centre in prayer position. Switch to the left side, both hands come up, inhale, gather the energy and spiral hands to the heart centre in prayer position.

Good for soothing sadness and grief. Nourishes the lungs.

Snake Flow

Letting go and nourishing the kidneys. Open the flow in a wide stance, right leg bent, left leg is straight and grounded to the earth. Gather the positive energy from the earth. Then left leg bent and right leg is straight and grounded to the earth. Both legs straight and rooted to the ground. Open the palms and spread the fingers, palms to the sky. Then back to open the flow right leg bent, left leg straight. Switch and then gather the energy from the sky.

Raven Soars

Inhale and float the arms out to each side at shoulder height. Slowly move the arms two inches down towards the earth and then two inches up to the sky, palms facing the earth. Nourishing the liver with the wood element.

Then turn the palms to face the sky and bring the arms two inches up towards the sky and then two inches down towards the earth. Feel the warm golden light in the palms of your hands.

You can play with the speed, making the movement faster and then slow it down. Make the movements bigger and then smaller. And then smaller until you stop moving.

Falcon Glides in the Wind

Mama Otter Swims under the Moon

In Wuji stance, arms float up, hands interlocked, bring the hands over the head and spin slowly around to the left, inhale come up over the head and then exhale, spin slowly around to the right. Three repetitions and then release the hands and spiral them to the Qi belt. Then palms down, shift the weight from side to side like Lee Holden’s Moon over the Water, raising both your hands up the left side and come down the right side and across the lake. As you raise the hands up the left side inhale and as you come down the right side, exhale. Feel the water in the lake wash through your hands and into your body. Nourishes the heart and connects it to the kidneys and stretches the spine. Calming and nourishing at the same time.

Swimming Beaver

Meditation

Relax. Get yourself into a comfortable position. Take a couple of slow deep breaths and close your eyes.

Listen to the sounds around the room, the clothes on your skin the energy all around you. With a childlike innocence, search deep inside yourself to measure the quantity and quality of the love in your heart. Imagine new beginnings for your heart, mind and body. Smile at your heart. Bring in the dreams that you dare not dream. Boost the confidence that you can make these dreams come true. Connect to the Tao where anything can happen. Connect to your Qi.

Breathe slowly and deeply. Then send some of the love out to your community, nourishing each and every one within.

Then, all at once, send positive energy and loving kindness to all the corners of the world. Send peace and tranquility. Connect with the universe and let the universe in turn nourish you.

[1] Ibid. “Each separate being in the universe returns to the common source. Returning to the source is serenity...immersed in the wonder of the Tao, you can deal with whatever life brings you, and when death comes, you are ready.” number 16.

[2] Supra note 1. “Men are born soft and supple; dead, they are stiff and hard. Plants are born tender and pliant; dead, they are brittle and dry. Thus whoever is stiff and inflexible is a discple of death. Whoever is soft and yielding is a disciple of life. The hard and stiff will be broken. The soft and supple will prevail.” number 76.

[3] Supra note 1. “In the beginning was the Tao. All things issue from it; all things return to it...If you keep your mind from judging and aren’t’ led by the senses, your heart will find peace. Seeing into darkness is clarity. Knowing how to yield is strength. Use your own light and return to the source of light. This is called practicing eternity.” number 16.

[4] Supra 1 excerpt from Chapter 78. In the words of the Tao Te Ching, “Nothing in the world is as soft and yielding as water. Yet for dissolving the hard and inflexible, nothing can surpass it.” The chapter goes on to read that a true humanitarian shows people how to help themselves.

[5] Supra 1 excerpt from Chapter 42.

LINDA FRAZER
QI GONG

Chapter 2 – The Creation of Maple Leaf Qi Gong

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