Welcome.
In this practice,
We'll be working through the microcosmic orbit,
The main meridian lines that circulates qi through the two main energy channels of the body,
The governing vessel that moves up along the spine,
And the conception vessel that moves down in front of the body.
Lay down or sit comfortably with a straight spine.
The tongue gently touching the roof of the mouth behind the teeth.
You can also swallow,
And wherever the tongue ends up at is where it needs to be.
Place both hands over the lower belly.
Breathe slowly into the lower dantian.
Imagine two inches below the navel and one inch inward.
As you inhale through the nose,
Feel the belly expand.
As you exhale,
Feel the belly soften.
Staying here for a few breaths.
With each inhale,
Imagine a small light forming in the dantian,
Bright,
Warm,
And alive.
Now on the inhale,
Feel the pearl of the light move from the lower dantian down to the perineum.
Gently lifting and squeezing the perineum.
Moving the light up the spine on the inhale.
Starting at the root gate,
We rise to the sacrum,
The tailbone,
The gate of life.
Up to behind the navel at the sea of qi.
To the mid-back at a center pivot.
Between the shoulder blades at the heart gate.
Up to the base of the skull at jade pillow.
Up to the crown,
The thousand petal gate.
Bringing it down the third eye to the tip of the tongue.
Feeling these gates awaken effortlessly.
And now on the exhale,
Lower down the light.
Release the perineum and let the light flow down guided by the exhale of the breath.
From the tip of the tongue to the throat.
To the center of the chest.
The solar plexus.
The navel.
The lower belly.
The bladder.
And back to the perineum.
Now let's continue this flow.
With the inhale,
Gently squeeze the perineum and rise the qi up the spine.
From the base of the spine,
Tailbone,
Mid-back,
Shoulder blades,
Base of the skull.
To the crown,
Over the head,
Going down the face to the tip of the tongue.
And on the exhale,
Release the perineum.
Allowing the qi to descend down the front.
Not with force,
But guided by the breath.
Down the throat.
Chest.
Solar plexus.
Belly.
Bladder.
And back to the base of the spine.
Again,
Up the spine.
Gently activating the perineum,
Moving the qi up the tailbone,
Mid-back,
Shoulder blades,
Base of the skull,
To the crown,
Over the head,
Going down the face to the tip of the tongue.
And on the exhale,
Release the perineum,
Allowing the qi to descend down the front.
Throat.
Chest.
Belly.
Bladder.
Back to the perineum.
Follow this flow with the breath.
When the orbit becomes effortless,
Visualize the ball of energy moving on its own.
On the inhale,
Floating upwards.
And on the exhale,
Rolling downwards.
Allowing it to circulate naturally,
As if the body itself is breathing the qi.
Now consciously let the orbit slow down.
Guiding all the qi back to the lower dantian.
On the exhale,
From the front of the body.
Two inches below the navel,
And one inch inward.
Feeling the warmth pooling into a sea of qi at the navel.
Grounding the energy into the body.
Now sealing the practice with three gentle belly breaths.
On the inhale,
Breathe through the belly.
Exhale.
Inhale.
Exhale.
Now slowly awaken the body,
Opening your eyes.
Slowly moving the body and carrying this orbit within you.
A quiet current beneath everything you do.
The microcosmic orbit is one of the most essential energetic loops in the body.
For the life force to move,
And for cultivation.
Circulating qi up the spine and down the front.
One balances the body's two main energy channels.
The governing vessel and the conception vessel.
Harmonizing the yin and yang.
Clearing stagnation and strengthening the kidneys and the lower dantians.
While teaching the nervous system how to hold more energy with ease.
With consistent practice,
This orbit becomes a natural inner current.
Supporting your healing,
Your emotions,
Your meditation,
And your spiritual awakening.
Allow the energy you just cultivated to continue circulating even after the practice.
As your body already knows what to do.
Namaste.
