Preparation
– Stand naturally with the feet shoulder-width apart. Bend
both knees slightly. Keep the knees and hips relaxed. Relax the whole body,
but don’t become too loose. Tuck the lower jaw in slightly. Touch the tip of
the tongue to the hard palate, leave a space between the upper and lower
teeth, and close the lips. Gently close the eyes. Maintain a serene expression
on the face.
Conjoining the Hands (Liangshou
Jieyin) – Lift both hands slightly with the
palms facing up. Have the thumb tips lightly touch each other. Let the other
four fingers of each hand meet and overlap on top of each other. For males,
the left hand goes on top; for females, the right hand goes on top. Have the
hands form an oval shape and hold them at the lower abdominal area. Hold both
upper arms slightly forward with the elbows rounded so that the underarms are
open (Figure 1-1).
Buddha Maitreya Stretching His Back
(Mile Shenyao)
– Starting from Jieyin,
raise both hands upward. When the hands reach the front of the face, separate
them and gradually turn the palms upward. When the hands are above the top of
the head, have the palms face up. Point the fingers of both hands toward each
other (Figure 1-2), with a distance of 20 to 25 cm (8 to 10 inches)
between them. At the same time, press upward with the heels of both palms,
push the head upward, press the feet downward, and stretch the whole body.
Stretch for about 2 to 3 seconds, and then relax the whole body abruptly.
Return the knees and hips to a relaxed position.
Tathagata
Pouring Energy into the Top of the Head (Rulai Guanding)
– Following from the previous movement (Figure
1-3), both hands go outward, and turn your palms 140° to form a funnel shape.
Straighten the wrists and move them downward. As the hands move down, keep the
palms facing the chest at a distance of no more than 10 cm (4 inches).
Continue moving both hands towards the lower abdomen (Figure 1-4).
Pressing the Hands Together in Front of
the Chest (Shuangshou Heshi)
– At the lower abdomen, turn the backs of the hands to face each other, and
without pausing, lift the hands up to the chest to form Heshi (Figure
1-5). When doing Heshi, press both the fingers and the heels of the
palms against each other, leaving a hollow space in the center of the palms.
Hold the elbows up, with the forearms forming a straight line. (For all of the
exercises, keep the hands in the Lotus Palm position
except when doing Heshi and Jieyin).
Hands Pointing to Heaven and Earth (Zhangzhi
Qiankun)
– Starting from Heshi, separate the hands about 2 to 3 cm (1 inch)
(Figure 1-6) and turn them in opposite directions. Males, turn the left hand
(females, turn the right hand) towards the chest and turn the right hand
forward, so that the left hand is on top and the right hand is on the bottom.
Both hands should make a straight line with the forearms. Then, extend the top
forearm diagonally upward (Figure 1-7). Have its palm facing down and as high
as the head. Keep the other hand in front of the chest with the palm facing
up. After the top arm reaches the proper position, push the head upward, press
the feet downward, and stretch the entire body to its limits. Stretch for
about 2 to 3 seconds, then relax the entire body abruptly. Return the top hand
to the front of the chest and form Heshi (Figure 1-5). Next, turn the
hands in the opposite directions from the first time, so that the opposite
hand is on top and the hand that was on top before is underneath (Figure 1-8).
Extend the top hand and repeat the previous movements of the bottom hand
(Figure 1-9). After stretching, relax the whole body. Move the hands in front
of the chest to Heshi.
Golden Monkey Splitting its Body (Jinhou
Fenshen)
– Starting from Heshi, extend the arms outward on the sides of the
body, forming a straight line from the shoulders. Push the head upward, press
the feet downward, and straighten the arms on each side. Stretch outward in
four directions, using force throughout the whole body (Figure 1-10). Stretch
for about 2 to 3 seconds. Abruptly relax the entire body and form Heshi.
Two Dragons Diving into the Sea (Shuanglong
Xiahai)
– Starting from Heshi, separate the hands and extend them downward
towards the lower front of the body. When the arms are parallel and straight,
the angle between the arms and the body should be about 30° (Figure 1-11).
Push the head upward, press the feet downward, and stretch the whole body,
using force. Stretch for about 2 to 3 seconds, then relax the entire body
abruptly. Move the hands to Heshi in front of the chest.
Bodhisattva
Touching the Lotus (Pusa Fulian)
– Starting from Heshi, separate both hands while extending them
diagonally downward to the sides of the body (Figure 1-12). Straighten the
arms so that the angle between the arms and the body is about 30°.
Simultaneously push the head upward, press the feet downward, and stretch the
entire body using force. Stretch for about 2 to 3 seconds, then relax the
whole body abruptly. Move the hands to Heshi in front of the chest.
Arhat
Carrying a Mountain on His Back (Luohan Beishan)
– (Figure 1-13) Starting from Heshi,
separate the hands while extending them behind the body. At the same time,
turn both palms to face backward. As the hands pass the sides of the body,
slowly bend the wrists upward. When the hands arrive behind the body, the
angle between the wrists and the body should be 45°. At this point, push the
head upward, press the feet downward and stretch the entire body using force.
(Keep the body upright—don’t lean forward, but stretch from the chest.)
Stretch for about 2 to 3 seconds, then relax the whole body abruptly. Move the
hands to Heshi in front of the chest.
Vajra
Toppling a Mountain (Jingang Paishan)
– From Heshi, separate both hands while pushing forward with the palms.
Have the fingers pointing upwards. Keep the hands and shoulders at the same
level. Once the arms are extended, push the head upward, press the feet
downward, and stretch the whole body using force (Figure 1-14). Stretch for
about 2 to 3 seconds, then relax the entire body abruptly. Move the hands to
Heshi.
Overlapping the Hands in Front of the
Lower Abdomen (Diekou Xiaofu)
– Starting from Heshi, slowly move the hands downward, turning the
palms towards the abdominal area. When the hands reach the lower abdomen,
place one hand in front of the other (Figure 1-15). Males should have the left
hand inside; females should have the right hand inside. Have the palm of the
outer hand face the back of the inner hand. The distance between the hands, as
well as between the inner hand and the lower abdomen, should each be about 3
cm (1 inch). Usually the practitioner overlaps the hands for 40 to 100
seconds.
Closing
Position – Conjoin the hands (Shuangshou
Jieyin) (Figure 1-16).
2. Falun Standing Stance
(Falun Zhuang Fa)
Principles:
Falun Standing Stance is a still, standing meditation composed of four
wheel-holding positions. Frequent performance of Falun Standing Stance will
facilitate the complete opening of the entire body. It is a comprehensive
means of cultivation that enhances wisdom, increases strength, raises a
person’s level, and strengthens supernatural powers. The movements are simple,
but much can be achieved through the exercise. Beginners’ arms may feel heavy
and achy. After doing the exercises, though, the whole body will immediately
feel relaxed, without feeling the kind of fatigue that comes from physical
work. When cultivators increase the time and frequency of the exercise, they
can feel a Law Wheel rotating between the arms. The movements of Falun
Standing Stance should be done naturally—don’t intentionally pursue swaying.
It is normal to move slightly, but obvious swaying should be controlled. The
longer the exercise time, the better, but everyone is different. After you
reach a state of calm, don’t lose awareness that you are exercising, but
instead maintain it.
Verse:
Shenghui Zengli
Rongxin Qingti
Simiao Siwu
Falun Chuqi
Preparation
– Stand naturally with feet shoulder-width apart. Bend both
knees slightly. Keep the knees and hips relaxed. Relax the whole body, but
don’t become too loose. Tuck the lower jaw in slightly. Touch the tip of the
tongue to the hard palate, leave a space between the upper and lower teeth,
and close the lips. Gently close the eyes. Maintain a serene expression on the
face.
Conjoin the hands
(Liangshou Jieyin) (Figure 2-1)
Holding the Wheel in Front of the Head
(Touqian Baolun)
– Start from Jieyin (the conjoined hand position). Slowly raise both
hands from the abdomen, separating them in the process. When the hands are in
front of the head, the palms should point towards the face at eyebrow level
(Figure 2-2). Have the fingers of the hands pointing towards one another, with
a distance of 15 cm (6 inches) between them. Form a circle with the
arms. Relax the whole body.
Holding the Wheel in Front of the Lower
Abdomen (Fuqian Baolun)
– Slowly move both hands downward. Keep the arms in the wheel-holding position
as they reach the lower abdominal area (Figure 2-3). Hold both elbows forward,
keeping the underarms open. Keep the palms facing upward, the fingers pointing
toward one another, and the arms in the shape of a circle.
Holding the Wheel Above the Head
(Touding Baolun)
– While maintaining the wheel-holding position, slowly raise the hands until
they are over the head (Figure 2-4). Have the fingers of both hands pointing
toward one another, and the palms facing downward. Keep a distance of 20 to 30
cm (8 to 12 inches) between the fingertips of both hands. Have the arms
form a circle. Keep the shoulders, arms, elbows, and wrists relaxed.
Holding Wheels on Both Sides of the Head
(Liangce Baolun)
– Starting from the previous position, move both hands downward next to the
sides of the head (Figure 2-5). Keep the palms facing the ears, with both
shoulders relaxed and the forearms upright. Don’t keep the hands too close to
the ears.
Overlapping the Hands in Front of the
Lower Abdomen (Diekou Xiaofu) (Figure
2-6) – Move the hands downward to the lower abdomen. Overlap the hands.
Closing
Position – Liangshou Jieyin (Conjoin the
hands) (Figure 2-7).
3. Penetrating the
Cosmic Extremes
(Guantong Liangji Fa)
Principles:
Penetrating the Cosmic Extremes channels the universe’s energy and mixes it
with the energy inside your body. A great amount of energy is expelled and
taken in during this exercise, enabling a cultivator to purify his or her body
in a very short time. At the same time, the exercise opens the meridians on
top of the head and unblocks the passages underneath the feet. The hands move
up and down according to the energy inside the body and the mechanisms outside
the body. The upward-moving energy dashes out of the top of the head and
travels directly to the upper extreme of the universe; the downward-moving
energy is ejected out from the bottom of the feet and rushes directly to the
lower extreme of the universe. After the energy returns from both extremes it
is then emitted in the opposite direction. The hand movements are done nine
times.
After the one-handed gliding up and down
movements are done nine times, both hands are to glide up and down nine times.
Then, the Law Wheel is turned clockwise four times in front of the lower
abdomen in order to spin the outside energy into the body. The movements end
by conjoining the hands.
Before doing the exercise, imagine you are
two empty barrels, standing upright between heaven and earth, gigantic and
incomparably tall. This helps channel the energy.
Verse:
Jinghua Benti
Fakai Dingdi
Xinci Yimeng
Tongtian Chedi
Preparation
– Stand naturally with feet shoulder-width apart. Bend both
knees slightly. Keep the knees and hips relaxed. Relax the whole body, but
don’t become too loose. Tuck the lower jaw in slightly. Touch the tip of the
tongue to the hard palate, leave a space between the upper and lower teeth,
and close the lips. Gently close the eyes. Maintain a serene expression on the
face.
Conjoin the Hands (Liangshou Jieyin)
– (Figure 3-1)
Press the Hands Together in Front of the
Chest (Shuangshou Heshi) – (Figure
3-2)
One-Handed Gliding Up-and-Down
Movement (Danshou Chong'guan)
– From Heshi, simultaneously glide one hand upward and the other hand
downward. The hands should glide slowly along with the energy mechanisms
outside the body. The energy inside the body moves up and down simultaneously
with the hand movements (Figure 3-3). Males start by gliding the left hand
upward; females start by gliding the right hand upward. Pass that hand in
front of the face and extend it above the head. Meanwhile, slowly lower the
right hand (females, the left hand). Then switch the positions of the hands
(Figure 3-4). Keep the palms facing the body at a distance of no more than 10
cm (4 inches). Keep the entire body relaxed. One up-and-down movement
of each hand is one count. Repeatedly glide the hands up and down for nine
counts.
Two-Handed Gliding Up-and-Down Movement (Shuangshou
Chong'guan)
– After the one-handed gliding up and down movement, keep the left hand (right
hand for females) up and waiting, and slowly bring the other hand up so that
both hands are pointing upward (Figure 3-5). Then slowly glide both hands
downward at the same time (Figure 3-6).
When gliding both hands up and down, keep
the palms facing the body at a distance of no more than 10 cm (4 inches).
A complete up-and-down movement is one count. Repeatedly glide the hands up
and down for nine counts.
Turning the Law Wheel With Both Hands
(Shuangshou Tuidong Falun)
– After the ninth two-handed gliding up and down movement, move both hands
downward past the head and over the chest until they reach the lower abdominal
area (Figure 3-7). Turn the Law Wheel with both hands (Figure 3-8, Figure
3-9). The left hand goes inside for males, and the right hand goes inside for
females. Keep a distance of about 2-3 cm (1 inch) between the hands and
also between the inner hand and the lower abdomen. Turn the Law Wheel
clockwise 4 times to spin the energy from the outside to the inside of the
body. While turning the Law Wheel, keep the hands within the area of the lower
abdomen.
Closing
Position – Liangshou Jieyin (Conjoin the
hands) (Figure 3-10).
4. Falun Cosmic Orbit
(Falun Zhoutian Fa)
Principles:
Falun Cosmic Orbit enables the energy of the human body to circulate over
large areas—that is, not just in one or several meridians, but from the entire
yin side to the entire yang
side of the body, back and forth continually. This exercise is far beyond the
usual methods of opening the meridians and the great and small cosmic orbits.
Falun Cosmic Orbit is an intermediate-level cultivation method. With the
previous three exercises as a base, the meridians of the entire body
(including of the great cosmic orbit) can be quickly opened through performing
this exercise. From top to bottom, the meridians will be gradually connected
throughout the entire body. The most outstanding feature of this exercise is
its use of the Law Wheel’s rotation to rectify all abnormal conditions in the
human body. This enables the human body—a small universe—to return to its
original state and enables all meridians inside the body to be unblocked. When
this state is reached, you have achieved a very high level in Triple-World-Law
cultivation. When doing this exercise, both hands follow the energy
mechanisms. The movements are gradual, slow, and smooth.
Verse:
Xuanfa Zhixu
Xinqing Siyu
Fanben Guizhen
Youyou Siqi
Preparation
– Stand naturally with feet shoulder-width apart. Bend both
knees slightly. Keep the knees and hips relaxed. Relax the whole body, but
don’t become too loose. Tuck the lower jaw in slightly. Touch the tip of the
tongue to the hard palate, leave a space between the upper and lower teeth,
and close the lips. Gently close the eyes. Maintain a serene expression on the
face.
Conjoin the Hands
(Liangshou Jieyin) – (Figure 4-1)
Press the Hands Together in Front of the
Chest (Shuangshou Heshi) – (Figure
4-2)
Separate the hands from Heshi. Move
them downward to the lower abdomen while turning both palms to face the body.
Keep a distance of no more than 10 cm (4 inches) between the hands and
the body. After passing the lower abdomen, extend the hands downward between
the legs. Move the hands downward with palms facing the inner sides of the
legs and, at the same time, bend at the waist and squat down (Figure 4-3).
When the fingertips get close to the ground, move the hands in a circle from
the front of the feet, along the outside of the feet to the heels (Figure
4-4). Bend both wrists slightly and raise the hands along the backs of the
legs (Figure 4-5). Straighten the waist while lifting the hands up along the
back (Figure 4-6).
During the exercise, do
not allow either hand to touch any part of the body, or the energy on them
will be taken back into the body. When the hands cannot be lifted any higher
along the back, make hollow fists (the hands do not carry energy at that
point) (Figure 4-7), then pull them forward passing through the underarms.
Cross the arms in front of the chest (There is no special requirement for
which arm is above or which arm is below—it depends on what’s natural for you.
This is the case for both males and females.) (Figure 4-8). Place the hands
over the shoulders (leaving a space). Move both opened palms along the yang
(outer) sides of the arms. When reaching the wrists, have the centers
of both palms face each other at a distance of 3-4 cm (1 inch). At that
time, the hands and the arms should form a straight line (Figure 4-9). Without
pausing, turn both palms as if rotating a ball; that is, the outside hand
should end up inside, and the inside hand should end up outside. As both hands
push along the yin (inner) sides of the lower and upper arms,
raise them up and over the back of the head (Figure 4-10). The hands should
form an “x” at the back of the head (Figure 4-11). Separate the hands, with
the fingertips pointing downward, and connect with the energy of the back.
Then move both hands over the top of the head to the front of the chest
(Figure 4-12). This is one complete cosmic orbit. Repeat the movements a total
of nine times. After nine times, move the hands down along the chest to the
lower abdomen. Form Diekou Xiaofu (Overlap the hands in front of the
lower abdomen) (Figure 4-13).
Closing
Position – Liangshou Jieyin (Conjoin the
hands) (Figure 4-14).
5. Reinforcing Supernatural
Powers
(Shentong Jiachi Fa)
Principles:
Reinforcing Supernatural Powers is a still cultivation exercise. It’s a
multi-purpose exercise that strengthens supernatural powers (including
supernatural abilities) and gong strength by turning the Law Wheel
using Buddha mudras, or hand signs. This exercise is above the
intermediate level and was originally a secret exercise. Performing this
exercise requires sitting in the full-lotus position. The half-lotus position
is acceptable at the initial stage if the full-lotus position can’t be done.
You eventually must sit in the full-lotus position. During the exercise, the
flow of energy is strong and the energy field around the body is quite large.
The longer the legs are crossed, the better. It depends on your endurance. The
longer you sit, the more intense the exercise and the faster your gong
grows. Don’t think about anything when performing this exercise—no thought is
involved. From a state of calm enter into deep
stillness (ding). But your main consciousness must be aware that
you are the one who is doing the exercise.
Verse:
Youyi Wuyi
Yinsui Jiqi
Sikong Feikong
Dongjing Ruyi
Preparation
– Sit with legs in the lotus position. Keep the waist and neck upright. Tuck
the lower jaw in slightly. Touch the tip of the tongue to the hard palate,
leave a space between the upper and lower teeth, and close the lips. Keep the
whole body relaxed, but not too loose. Gently close the eyes. Compassion
should arise in the heart, and the facial expression should be peaceful.
Have both hands in Jieyin at the
lower abdomen (Figure 5-1). Gradually enter into a state of calm.
Performing the
Mudras (Da Shouyin)
– From Jieyin, move the conjoined hands slowly upward. When the hands
are in front of the head, release Jieyin and gradually turn the palms
upward. When the palms are facing up the hands will have reached their highest
point (Figure 5-2). (When doing the mudras, the forearms lead the upper
arms with a certain amount of force.) Then separate the hands, turning them
backwards to draw an arc above the top of the head while bringing the hands
down until they’re in front of the head (Figure 5-3). Have both palms face
upward with the fingertips pointing forward (Figure 5-4), and hold the elbows
inward as much as possible. Straighten the wrists while crossing them in front
of the chest. For males, the left hand moves outside; for females, the right
hand moves outside. When both arms have formed a horizontal line (Figure 5-5),
turn the wrist of the outside hand outward with the palm upward, drawing a
semicircle. Have the palm facing up and the fingertips pointing back. The hand
should move with considerable force. Meanwhile, from the position where the
arms cross in front of the chest, bring the hand of the inside arm slowly
downward. When the hand is extended, turn the palm to face forward. The lower
hand should be positioned at a 30° angle from the body (Figure 5-6). Next,
turning both palms towards the body, move the left hand
(the upper hand) down on the inside and the right hand
upward. Then repeat the previous movements using the opposite hands, switching
the hand positions (Figure 5-7). Next, males should straighten the right wrist
(females, the left wrist) and turn the palm to face the body. After crossing
the hands in front of the chest, extend the palm downward until the arm is
straight and the hand is over the lower leg. Males turn the left palm
(females, the right palm) inward and move it up. After crossing in front of
the chest, move it towards the front of the left shoulder (females, to the
right shoulder). When the hand reaches the position, have the palm facing up
with the fingertips pointing forward (Figure 5-8). Then, switch the hands’
positions using the previous movements. That is, males should move the left
hand (females, the right hand) on the inside; the right hand for males (left
hand for females) should move on the outside. Switch the hand positions
(Figure 5-9). When doing mudras, the movements are continuous, without
interruption.
Reinforcing
(Jiachi)
– Following the previous hand movements, move the upper hand along the
inside, and the lower hand along the outside. Males, turn the right hand,
moving it downward with the palm facing the chest. Males, lift the left hand
(females, the right hand) upward. When both forearms reach the chest and form
a horizontal line (Figure 5-10), extend the hands out to the sides while
turning the palms downward (Figure 5-11). When the hands are above knee level
and extended out, keep the hands at waist level, with the forearms and the
backs of the hands at the same level and with both arms relaxed (Figure 5-12).
This position delivers supernatural powers from inside the body to the hands
for reinforcing. When reinforcing, the palms will feel warm, heavy, electric,
numb, as if holding a weight, etc. But don’t pursue these sensations—just let
them happen naturally. The longer this position is held, the better.
Males, hook the wrist of the right hand (females, the left hand) to turn the
palm to face inwards while moving the hand towards the lower abdomen. After
reaching the lower abdomen, the palm should face up. At the same time, males
should turn the left hand (females, the right hand) forward while lifting it
towards the chin. When the arm reaches the same level as the shoulders, the
palm should face down. After reaching the proper position, the forearm and the
hand ought to be horizontal. With the centers of both palms facing each other,
settle into this position (Figure 5-13). The strengthening positions need to
be held for a long time, but you may hold them as long as you can. Next, have
the upper hand draw a half circle forward and down to the lower abdominal
area. At the same time, lift the lower hand upward while turning the palm
downward. When it reaches the chin, the arm should be at the same level as the
shoulders. With the centers of both palms facing each other, settle into this
position (Figure 5-14). The longer this is held, the better.
Still
Cultivation (Jinggong Xiulian)
– Starting from the previous position, have the upper hand draw a half circle
forward and down to the lower abdomen, and form Jieyin with the hands
(Figure 5-15). Enter into still cultivation. Go into deep stillness,
but make sure your main consciousness knows you are doing the exercise. The
longer you meditate, the better—meditate for as long as you can.
Closing
Position – Move the hands to Heshi, and
come out of stillness. Take your legs out of the lotus position.
