How to Practice

So you have just started out with the Lotus Nei Gong QGC. You have some exercises, a rough idea of what is going on and a vague idea of where we are going! So, the next question is how to practice. This is a big question and a challenge for many people who are new to the school. If we really want to develop a high level of skill and go deep into the arts then we need a regular daily practice but setting this up can be a challenge. Many people structure their time wrong, emphasise the wrong part of the practice and generally don’t use their time that efficiently. So, to this end I suggest the following daily schedule:

  • Don’t start off to heavy – let’s begin with 90 minutes a day. This can either be in one 90 minute block or in two sessions. Realistically though, those blocks dont want to be less than 45 minutes in length or they are nigh on useless! Around the 60 minutes mark is better but 45 minutes will work for us at the start.
  • Don’t worry too much about ‘when’. The alchemy of different times of the day is not that important right now. Find time that suits you and is practical for your training. Just try to find some quiet time where you are not going to be disturbed. A private space in a quiet room is best. Remember that because of the likelihood of Zi Fa Gong being a factor in this practice, privacy is pretty important.
  • Don’t practice around small children, especially when you hit the purging stage of the practice.
  • Below are two different timetables. The first is focused upon body work and principles; the second focuses upon Dan Tian cultivation. We would like you to cycle between these two timetables and so do one on one day and the other timetable on the next day and so on. This will ensure you start to develop a balance between structure of the physical body and work with the energetic system.

Session structure 1 = Body-based

  • 30 minutes = stretching and loosening (shoulder rolls and so on)
  • 15 minutes = core work (planks, leg raises and so on – be sensible)
  • 30 minutes = Practicing the alignments and principles for Wuji standing & first two Ji Ben Qi Gong movements (check list – use a mirror)
  • 15 minutes = Actual lower Dan Tian work, find the LDT and start the ‘turning’ exercise

Session structure 2 = Energetics-based

  • 30 minutes = stretching and loosening (shoulder rolls and so on)
  • 15 minutes = Practicing the alignments and principles for Wuji standing (check list – use a mirror)
  • 15 minutes = practicing moving up and down maintaining principles whilst moving (2 Qi Gong exercises)
  • 30 minutes = Actual lower Dan Tian work, find the LDT and start the ‘turning’ exercise*

Try to follow this structure as best you can and work sensibly.

*The reactions from the lower Dan Tian can be quite strong at the beginning when they start so dont push it too much. Progress slowly and gently. Consider easing into it with 5-10 minutes on lower Dan Tian turning and then resting the mind on LDT between these sessions. You dont want things to become too crazy just yet as you also need to work on structure and give the body time to stabilise the process.

Below is your first video. Whilst many of the later vidoes are theoretical in nature I have started with a practical video of the stretching sequence I would like you to work on. I filmed it in my house and then realised that the sound quality is a bit poor due to the echo. I have taken this into account and so will film the rest of the videos outdoors where there is no echo! Sorry about that. Good luck with the practice…