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Eight Steps of the
Silk Brocade Practice
Sitting Posture Version
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This school of practice has a very long history in China and once played an important role for Chinese health development and mental well being. It is generally used for doing preparatory work for the Taoist Silent Sitting Practice. Yet, if the practitioner maintains the proper mind-will during practice, it can help one to gain much more than expected.
This practice can be combined with any school of Qigong, although the imagination / visualization methods will change slightly.
 When engaged in the practice of these postures, one should settle the mind-will in the Lower Elixir Field (the Lower Dantian or Tan Tien), which is located in the empty space below the navel in the middle place between the kidney and navel, a sphere of around 3.8 centimeters. Let the internal vision gaze upon that place. Let golden virtue begin to grow within, releasing all negative qualities and deeply relaxing the body.
To constantly settle mind-will in the Lower Elixir Field is the key practice for the novice. It is also a most useful method for common people who aim to promote their physical well-being, preserve their vital stamina, and keep their heart peaceful and open.
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 Preparation
Sit cross legged, slightly close two eyes, hands one on top of the other with thumbs touching, slowly purge all stray ideas within the heart, position spine upright, and settle the mind-will in the lower Dantian area. Relax all parts of the body, let tongue rise up to touch the hard palate, with teeth lightly touching. Breathe naturally in and out through the nose -- allowing the breath to penetrate deep within the Dantian. Let golden virtue begin to grow within, releasing all negative qualities and deeply relaxing the body.
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 STEP 1
Catch hold of the feet with two hands (see figure at left). Then bow the upper body forward and backward slowly, stretching back and forth out over the feet. Repeat 16 or more times.
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STEP 2
Catch hold of the feet with two hands and slowly massage the acu-point YongChuan (the Bubbling Spring Point, K-1, located on the area of the ball of the foot) with the thumbs in a clockwise and counterclockwise fashion 36 or more times -- you may move the feet in closer to the body to aid in ease while massaging.
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 STEP 3
Position two forearms as the figure shows, clench two hands into a loose fist. With the central point of the shoulder (on the spine) as the fixed point, turn the shoulder, upper arm and forearms clockwise and then counterclockwise, like turning a hoisting tackle or a bicycle peddle. 36 or more times.
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 STEP 4
With arms akimbo (palms resting on the hips, elbows out to the two sides), slowly turn the head, neck and upper body to the right to watch/gaze right, then turn left to watch/gaze left, keeping spine upright and moving with a slow gentle rhythm. 24 or more times.
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 STEP 5
Put two hands behind and let two palms cover the kidney area, right palm right side, left palm left side. A little while later, use all finger tips to rub the kidney area up and down till you feel very hot within the kidney area. Rest a while and rub again. 36 times or more.
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 STEP 6
Stretch two legs forward -- or keep legs in crossed leg position. Cross the fingers of the two hands, placing them on the crown of the head, then turn palms upward, then push two hand upward slowly and use force (imagine pushing heavy things upward). Then slowly lower the two hands and let the two palms cover the head from above. Repeat the process 18 times or more.
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STEP 7
Let the hands rest in the lap, sitting quietly, then let two lines of teeth strike against each other 36 times -- or more. Feel the vibration spreading around and through the entire body, relaxing all parts of the body.
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 STEP 8
Relax every part of the body. Place palm of hands over the ears, pressing slightly into the ears, then straighten all fingers and let them knock the back side of the head vigorously 48 times or more. Then resume the former position with hands clasped together resting in the lap.
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Preparation for Silent Sitting Practice
After finishing Step 8, enter the silent state and sit cross legged in a motionless posture, slightly close the two eyes, hands one on top of the other, thumbs touching -- much like statues of Buddha -- slowly purge completely all stray ideas within the heart, position the spine upright, and settle the mind-will in the lower Dantian area. Relax all parts of the body, let the tongue rise up to touch the hard palate, with teeth lightly touching, breathing naturally and gently in and out through the nose -- preparing for the silent sitting exercise. Maintain a state of utter stillness and motionless state with the physical body remaining unmoving. Maintain a mental state of utter stillness and inner quietude. Let golden virtue begin to grow within, releasing all negative qualities and deeply relaxing the body. Maintain this state of pure heart and relaxation throughout the practice. Continue in this manner of practice for 45 minutes to 2.5 hours. When practice is near to finishing, allow all things to come to rest within the Lower Dantian.
After the practice is finished, gently massage the face with the palms, comb the fingers through the scalp, rub the back of the neck with the palms, and slap down the arms, legs, lower back and abdomen with strong force using the palms.
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