Now we have created a base of knowledge and learned the necessary breathing techniques to

approach the “Small Heavenly Cycle”. We have constructed the framework in which the small
circulation and Yijin Jing practice is rooted in. Our next step will be learning some important
theoretical key points and how to go about the meditation practice itself. The purpose of our
first meditation technique was to get used to sitting, quieting the monkey mind and letting
thoughts pass without getting involved with them. Then we proceeded meditating to remember
abdominal breathing and finally to master embryonic breathing. All of this was necessary to
build an excellent foundation for you to succeed in Xiao Zhou Tian. With your current
knowledge and experiences you will find the following practice much easier to grasp and will
possibly succeed at it quicker.

The small circulation, or the microcosmic orbit is the practice of circulating energy within your
body. As always, we first need to grasp the technique and eliminate all doubt. Only then will we
be able to practice effectively and with conviction. That’s why I will explain the concept of the
microcosmic orbit before we get started.

A quick reminder, small circulation meditation is

the foundation of Muscle/Tendon Changing
Qigong which deeply conditions and
strengthens the body. In modern days, the
practice has slowly been lost and its importance
has been forgotten. This is because Qigong has
gone through a kind of modernization and was
adjusted to the mainstream desires of the
people. It is rare to find people that are fully
committed to authentic practice and willing to
put the work in. Qigong is by no means the
“quick-fix” for health problems or a “short cut” to
limitless power. In order to achieve truly
mind-blowing results you will need to put in
consistent effort over time. I feel deeply grateful
to be able to teach you this wonderful ancient
method of self-cultivation and look forward
guiding you on your journey!

Small circulation regulates the Qi circulating in the 12 primary Qi channels and makes it
abundant throughout the entire body. For centuries this technique has been utilized to improve
health and longevity. Once you have established your embryonic breathing you will be able to
conserve and store energy to abundant levels in your real lower Dan Tian. The next stage
involves using your mind to lead the Qi through the Conception and the Governing Vessel.
Once you have significantly enhanced the Qi in these reservoirs you circulate your Qi through
their natural pathways. This will regulate your Qi in the channels, clearing away any
obstructions and create a healthy connection between all the internal organs and your limbs.
This will ultimately strengthen the whole body, energize it and deflect any sicknesses.

Of course this is easier said then done. In fact there are 3 major obstacles, all of them are on
the centre line of the backside of your body, the Governing Vessel. If you are still wondering
what exactly these "Vessels" are, review the lesson about the lower Dan Tian. The Conception
and Governing Vessel are constructed from many different layers of tendon and fascia along
the centre line of the body. Just like the tissues of the real lower Dan Tian, they have a higher
conductivity and therefore allow your Qi to flow more abundantly.
The 3 obstacles are commonly known as the 3 gates through which you will need to lead your
Qi. As you age, your Qi channels will gradually become narrower which leads to blockages
and ultimately to "signs of old age" e.g. wrinkles, pain, organ malfunction etc. The 3 gates refer
to 3 areas in the Governing vessel which are naturally narrower and therefore the stagnation is
more serious. Using small circulation meditation we widen the path of Qi circulation and clear
away any obstructions. Imagine your Qi flows like a river which gradually gets more and more
polluted as time passes. You will need to clean away the garbage, branches and other objects
that obstruct the flow of the river and make it flow freely again. The 3 gates are the "Jade
Pillow" at the back of the head, the "Life Door" between your shoulder blades and the
"tailbone".

Things that need to be said!

Before we dive into the instructions for this meditation I want to tell you why I have insisted on
practicing normal meditation first. I know from experience that the first steps of building a
meditation practice are the most difficult ones. We are so used to feeding our monkey mind
that it is extremely hard to quiet this inner voice down. In fact, this is an on-going process. The
mind (xin) will always find new ways to try to lead you astray from your intended path.

The state of nothingness (wuji), peace and calm is of great importance during Qigong practice.
That’s why I decided to give you a bit of a head start. Reaching this first cornerstone will
require some time and effort. I need you to practice responsibly and to be honest with your
own progress. It is your own personal experiences that matter the most. You will need to judge
your experiences, sensations and feelings and interpret them correctly. At any time, if you
have any questions or feel the need to discuss your experiences with me, or if you need me to
assess your progress, feel free to get in touch with me. To get positive results and practice
safely I ask you to stick to this specific order of training. That means if you reflect on your
practice and you believe that you have not achieved a quiet state of mind during your
meditation session yet, I ask you to continue practicing this first. In other words, if you
constantly fight with your monkey mind, still get involved with your thoughts, or drift off for
many minutes at a time, it is best to continue practicing normal seated meditation with focus on
the touch of the breath and the 3 breathing techniques.

Why do you ask?

Because when you practice small circulation meditation without having accomplished a calm
state of mind, you could cause yourself harm. If you are not able to focus on a specific area in
your body and your mind starts to drift off, you might end up leading your Qi into the wrong
places. Remember, where the mind goes, Qi follows. When too much Qi enters the heart or
the brain (due to a lack of concentration or misplaced attention), you can suffer from illusions,
restlessness, extreme emotional disturbances or even heart problems. If you feel confident
about your meditation practice and you can keep the attention on the microcosmic orbit, there
won't be a problem. A very effective and safe technique to prevent any damage from
happening if the Qi enters the wrong area is simply focusing on the real lower Dan Tian. This
will lead back the Qi to it’s residence. Additionally you can tap or hit the are to bring the Qi from
deep inside to the surface of the skin. If the Qi enters the head for example, simply tap the
head with your fingertips to bring the Qi to the surface.

Of course the small circulation is not something that you will accomplish within the next couple
of days. Please include this meditation to your daily practice and try to avoid having any
expectations about the speed of your progress. Everything will happen at it's right time and if
you try to force any results you have not understood the basic principles of Qigong. Relax, take
it easy, let things happen naturally and observe whatever happens within your body. You DO
NOT have to accomplish the small circulation before you can proceed with the rest of the Yijin
Jing program. In fact, the following “Muscle & Tendon Changing Practice” will add to this
meditation and greatly benefit you in further developing your awareness and control of your Qi.
The duration of each meditation session depends on you and how much time you can make
available. Metaphorically speaking (especially when cultivating and storing energy in your
lower Dan Tian), a session is like plunging a sponge into a bucket of water. If you dunk it in and
remove it quickly, it will not absorb as much. If you practice for longer periods of time, you will
allow the sponge to fully absorb the water.

This is how we approach the small circulation training:

Throughout this practice we will maintain

a deep abdominal breath with slight lifting
and outward pushing of the Huiyin. After
practicing embryonic breathing and Wuji
breathing, we are more perceptive to our
energetic body and sensitive to the
sensation of Qi. Within this state you can
practice your small circulation.

In the figure on the left you can see the

natural energy circuitry of the body.
Through small circulation practice we will
increase the energy, smooth out the
pathways and clear away any
obstructions. We start with the focus on
the real lower Dan Tian and then move
through the first gate and up the central
energy line of the body. The direction
moves from the Huiyin, up the back to the
crown of the head (Baihui), and then to
the mouth (tongue is connecting the
Governing Vessel with the Conception
Vessel) and then down the centre line in
the front of the body.

1. Focus inward on the real lower Dan Tian, utilize embryonic breathing. The entire body
should be relaxed and the mind calm. Eventually you will feel Qi accumulating in the lower
abdomen. This feeling can be different from person to person. You might feel a warm
sensations and a trembling. When this sensation becomes very distinct you can be sure that
you have accumulated a sufficient amount of Qi. Naturally you will have to practice embryonic
breathing for a while and develop the awareness of your Qi in the lower Dan Tian as well as
storing an abundant amount of energy. Don’t have any expectations as to what it should feel
like but instead simply observe and see what you are ACTUALLY FEELING. It might take a
few weeks to accomplish this, take your time and don’t try to force anything. When you are
certain, you can proceed to the next step.
2. Place the focus just over the tailbone. Your tailbone (Weilu) is your first gate. In this area
your conductive tissues are very thin and therefore the flow of energy is restricted. To lead
your Qi through this gate you will simply place your Yi (wisdom mind) ahead of the gate. - In
this case slightly above the tailbone. Eventually you will feel the Qi passing through this gate
and you can continue leading it upward. If you are having trouble focusing slightly above the
tailbone you can also focus on the Mingmen. This point is a little bit further away, however you
might be able to locate this point better and therefore can keep your mind there easier.

3. Continue leading the Qi up the back. The next gate that you will encounter is the “Life Door”
which is roughly located between the Mingmen and the spot between your shoulder blades.
This gate is comparatively easy to pass through. Simply continue leading the Qi up the back
and don’t concern yourself too much with its location. One thing to keep in mind is that you will
be leading Qi right behind the heart. If you start feeling your heartbeat rising, simply focus on
the spot between your shoulder blades (in the centre line of course). The beginners mistake
would be to get distracted by this feeling and focus on the heart instead. As we know, where
the mind goes, Qi will follow. So it’s important to maintain your focus on the outside, the
surface of the skin. Alternatively you can focus on the “Dazhui”. This spot is further away but
easy to locate which might help you to keep your mind there confidently. “Dazhui” is the spot in
the middle of the lower neck (centre line) at the same level as the top of your shoulders.

4. Once you have reached the Dazhui you continue leading the Qi upward. You will soon
reach the 3rd gate, the “Jade Pillow”. To locate this spot you can touch the back of your neck
and feel the tissues. The pathway of Qi narrows as the tendons of the neck end. When you
move your fingers up the middle line of the head you will find the spot in which you start to
clearly feel your skull. This is the 3rd gate. The tissues are very thin between the skull and the
skin and Qi is easily obstructed. At this point I would like to remind you that it’s important to
maintain a peaceful and calm mind. This will help you to keep your mind in the right spot and
observe your sensations of Qi. When your mind is relaxed and calm you won’t get distracted
by outside influences or your Xin (emotional mind). If you get distracted or you feel your Qi
moving inward, simply focus on the real lower Dan Tian and tap your head with your fingertips
to lead the Qi to the surface of the skin. In order to lead the Qi trhough the 3rd gate you simply
focus on the “Baihui” point, the crown of your head. Soon you will feel your Qi passing through
the “Jade Pillow” and you can begin to move it down the front of the body.

5. After leading the Qi to your “Baihui” you can focus on the third eye point. This point is
directly in the centre of your eyebrows. You might have grown very sensitive to your Qi already
and you are able to lead it effectively. Eventually you can try leading the Qi inch by inch and
see if you are able to keep it moving smoothly.

6. Move your focus down the face or keep your mind in the mouth at the tip of your tongue and
your lips. This is where your Governing Vessel connects with the Conception Vessel in the
front of your body. When you can feel that the Qi has reached this area, you can continue
leading the Qi down the Conception Vessel. You can focus on any spot along the centre line of
your body to lead the Qi down. However, there are 3 points in the Conception Vessel that I find
best to keep the mind at.

7. The next spot is the “Tiantu” point. It is located between your collarbones. If you draw your
fingers along the collarbones and towards the centre you will eventually find the cavity at the
bottom of your throat.

8. After leading the Qi to the “Tiantu” you can focus on the “Jiuwei” point. This point is located
where the lower ribs attach to the breastbone (Xiphoid Process). It is commonly called the
solar plexus point.

9. From the “Jiuwei” point you can proceed down to the “Qihai”. This point should be very
familiar to you as it is the “false lower Dan Tian”. This point is 2 to 3 inches below your navel.
10. Finally you can close the circuit and lead the Qi back through the Huiyin cavity and begin
the second round of the small heavenly cycle.

After practicing in this manner for a while you will get better at leading and controlling your Qi.
Once you have accomplished opening the 3 gates and finished your first circulation, you will
rapidly progress from here on. Your sensations of Qi will become more distinct and the amount
of Qi will increase. As you practice you will continue to accumulate and store more Qi and
increase the amount circulating through your body. The more abundant it is, the better your
health and the stronger your foundation for the Yijin Jing practice.