Understanding and Developing Chi

From Combat Efficiency to Spiritual Development

There are many reasons why Shaolin Kung Fu is considered by many as the greatest martial art in the world. One reason is the great variety of techniques, which are not only effective for combat but also artistic to watch. Another is its fantastic internal force, which does not depend on brute strength, and which does not diminish with age. The third reason is that Shaolin Kung Fu training helps students to be emotionally calm and mentally fresh, whereas some martial arts training makes the students aggressive and stressful.
Fourthly, Shaolin Kung Fu promotes health and longevity, while some martial arts are detrimental to health and adversely affect their students by damaging the physiological functions of their hands, legs and other parts of the body through hard conditioning, and by causing injury in sparring practice without taking appropriate measures to prevent or cure it.
However, the most important reason why Shaolin Kung Fu can claim to be the greatest martial art is that it leads to the highest spiritual fulfillment, the greatest attainment any person can ever achieve, irrespective of race, culture or religion, or indeed even when the exponent professes no religion. The key to all the achievements that distinguish Shaolin Kung Fu from other martial arts is Shaolin Chi Kung, which will be explained in this chapter.
Those who think of martial arts as merely tough training for fighting may have difficulty accepting such claims. It is a fundamental tenet of Shaolin teaching, like the Buddha's teaching from which it draws its inspiration and which Shaolin Monastery was built to promote, that one should not accept any teaching on faith alone or on the reputation of masters bur, after practising the teaching diligently with an open mind, to assess it to the best of our understanding and experience. And the benefits of the training methods described in this book are substantiated by my students' and my own experience. Moreover, the other Shaolin arts mentioned but not described in detail are taken from established authoritative texts.
If you have been practising Shaolin Kung Fu for many years but have never experienced these benefits, it would be advisable to review what went wrong by referring to the Three Requirements for Attainment discussed in Chapter 5. Shaolin Chi Kung is the key to all these benefits, so if you have not practised Shaolin Chi Kung adequately – which would not be surprising as until recently it was reserved only for selected disciples – that may be the main reason why you have not got the most from your Shaolin Kung Fu training.
Chi Kung, spelt qigong in Romanized Chinese, is the umbrella term for the arts of developing vital energy.1 There are literally hundreds of types, most of which consist of only a narrow range of techniques with limited objectives.
Shaolin Chi Kung is a very large family containing a wide variety of types and an extensive range of objectives. At one end of the spectrum are exercises for the weak, the old and the sick to regain their health, while at the other end, at the highest level, are exercises for spiritual development. Much of what lies in between is aimed at developing power and stamina for combat efficiency. The variation from the elementary to the advanced lies not only in the techniques used, but also in the skills developed. The same exercise, for example, may be used by a sick person to recover from illness, or by a radiandy healthy master to deepen spirituality.

The Various Genres of Chi Knng

The types of exercise contained in al/the schools of Chi Kung may be classified into four categories: Dynamic Patterns, Self-Manifested Chi Movement, Quiescent Breathing and Silent Sitting. While many types or schools are concerned mainly with one category, al/ four are found in Shaolin Chi Kung.
This classification is intended to help one's understanding and the attainment of objectives, and is not meant to be restrictive. Hence, the categories sometimes overlap. Examples of the first three categories are discussed in this chapter; the fourth category will be described in some detail in the next.
The category of Dynamic Patterns refers to a genre of Chi Kung exercises where external physical movements are used to generate internal energy flow. At a higher level of skill, visualization is employed. The well known set of eight exercises known as ba duan fin, meaning 'Eight Pieces of Brocade', which coincide with the first eight exercises in the Eighteen Lohan Hands practised in our Shaolin Wahnam School, provides a good example of eight Dynamic Patterns.
In Self-Manifested Chi Movement, or zi ja dong gong practitioners induce chi or energy to move inside their bodies, and may move about involuntarily, sometimes in an extraordinary way! This may seem hard to believe, but you will have a chance to experience it yourself in a Self- Manifested Chi Kung exercise which is explained later in this chapter. This form of Chi Kung is also called Self-Induced Chi Flow, and probably the most famous example is wu qin xi or Five Animals Play, which was taught by the famous 3rd century Chinese physician HuaTuo, considered by many as the saint of Chinese medicine.
Quiescent Breathing, known in Chinese as lian qi, meaning 'training energy,' or tiao xl, meaning 'regulating breath', refers to exercises where the practitioners usually stand, but sometimes sit, motionlessly focusing on various methods of breath control. This important state is often described by Chi Kung masters as 'external quiescence, internal dynamism', mean- mg that there is little or no visible external movement, but perceptible harmonious energy flow inside the body. Some people, incorrectly but not without some justification, refer to Quiescent Breathing as the most typical of Chi Kung types. The best example is probably Abdominal Breathing, which we shah study later in this chapter, because it forms the basis of all types of Chi Kung breathing.
Silent Sitting or jing zuo, the fourth genre, refers to meditation in a sit- ting position, especially in the lotus position, where the emphasis is on chi training rather than on mind training. The distinction between chi and mind training, as well as that between Silent Sitting for chi training and Quiescent Breathing, is slight and arbitrary.
In Silent Sitting, practitioners may not deliberately breathe in cosmic energy through the nose, but by using the mind they can tap a lot more cosmic energy through their bodies than by breathing through their noses. The Small Universe or Microcosmic Flow of Taoist Chi Kung, where the mind rather than breathing is used to direct vital energy round the body, is a good example of Silent Sitting.

The Three Elements of Chi Kung

Just as in Kung Fu, so in Chi Kung training, some basic theoretical knowledge will help us greatly, not only in getting better results more quickly, but in achieving the best possible results the particular exercises are designed to give. Indeed, most people derive only a small portion of the benefits that Chi Kung can provide, because they lack the basic Chi Knng knowledge.
All the different kinds of Chi Kung exercises can be grouped into three elements, known in Chinese as body, breath and heart, which can be translated as the form aspect, the energy aspect, and the mind aspect. In the past, many masters referred to Chi Kung training as san tiao, or the Three Regulations: regulating the body, which will promote health and fitness; regulating the breath, which will result in the increase and the harmonious flow of vital energy in the body; and regulating the 'heart', which means mind control and expansion.
Hence, students who merely practise the physical movements ora Chi Kung exercise, as many do, without realizing its energy and mind aspects, will derive at best only a small portion of the potential benefits – less than one third, because although form is one of the three aspects of Chi Kung, it is the least important. It is significant to note that Chi Kung is basically an internal art; practising it without its internal aspects of energy and mind is degrading it into just a form of gentle exercise.
From the perspective of health, if our chi or vital energy is adequate and flows harmoniously in our body, we will be fit and healthy. This may seem a simple statement, but it is the most fundamental principle of Chinese medicine, the system of health care that has successfully served the largest population of the world with the longest continuous civilization in history. All forms of Chinese medical practice, such as herbalism, massage therapy, acupuncture, Chi Kung therapy and tranatology (a unique form of Chinese medicine closely related to Kung Fu, specializing in treating injury rather than illness), are practical means of effecting a harmonious flow of chi in the patient.
Expressing the same concept in Western medical terms may not be appropriate because Western medicine uses a different paradigm, but we may obtain a fairly good idea of this crucial Chinese concept by saying in Western terms that if the feedback system, self-defence system, immune system, self-generative system, hormonal system, digestive system, trans- portation system, excretory system and other crucial body systems are restored to their natural functions, the patient will be restored to health.
This is a great universal truth; we are by nature healthy; illness is an unnatural, temporary state when certain systems of the body are not functioning as they should. The harmonious flow of chi restores a person's natural functions. It is also excellent for overcoming emotional and mental problems and managing stress.
From the perspective of Kung Fu, which requires health as a prerequisite, the harmonious flow of chi serves marly functions, such as enabling the exponent to channel intrinsic energy to wherever it is needed as internal force, ensuring a constant supply of energy for better stamina, cleansing the body of injuries sustained during training or sparring, and circulating round the body like a protective cushion against an opponent's attack. If students are not healthy, they should practise Chi Kung to restore their health before attempting serious Kung Fu.
Besides promoting a more harmonious flow of vital energy, a Chi Kung practitioner also increases the amount of vital energy by tapping it from the Cosmos and storing it at the abdominal dan tian or the energy field known as qihai. There are also other important dan tian or energy fields, such as bai-hui at the crown of the head, tian-rnu at the third eye, tan-zhong at the solar plexus, rain-men at the waist between the kidneys, hui-Tin at the bottom of the body between the genitals and the anus, lao- gong at the centres of the palms, and yong-quan at the soles of the feet.
In Chi Kung terms, energy in the open is generally referred to as tian qi, or 'heaven energy', translated here as cosmic energy; energy derived from food and drinks is called di qi, or 'earth energy'; energy inside the body, which is essential for life functions, and which for most people is the result of the interaction of heaven energy and earth energy is known as zhen qi, or 'real energy', translated here as vital energy.
From Chi Kung training we can obtain vital energy directly from cosmic energy. So, without knowing how to tap cosmic energy and to direct the energy flow, a student will miss out on a crucial part of Chi Kung training.
Vital energy may be increased and made to flow by means of appropriate physical exercises, but the effect is incidental and minimal. The best approach is to use the mind, but the mind has to be tamed and trained before it will follow one's bidding. The Buddha said an untrained mind is like a monkey, always restless and never still, even for a moment. Some masters believe that your mind is the real you. We need not debate here whether the real you and your mind are the actually same; you can investigate that question in Zen training in the next chapter.
A Shaolin Kung Fu training and Shaolin Chi Kung training incorporate some excellent methods for taming and training the mind. That is the rea- son why many of my students who have practised different forms of meditation before but with little result, suddenly find that their meditation improves after Kung Fu or Chi Kung training. The benefit is mutual; a trained mind also enhances the benefits of Kung Fu and Chi Kung training. The trained mind is focused, clear and tranquil; then it expands and eventually leads to spiritual fulfilment, which will be explained in the next chapter. Thus, a student with many years of Kung Fu or Chi Kung training who has not understood and practised this mind aspect and therefore cannot use the mind to accumulate and channel intrinsic ener- gy, is not likely to reach a very high level.
Advanced Chi Kung training should be done with the personal super- vision of a master or at least a competent instructor. However, if you can- not find an instructor, you may attempt the first two exercises in this chapter on your own, but do not pay too much attention to visualization. ffyou have some experience in Kung Fu or Chi Kung, you may try the third exercise, on Abdominal Breathing, but you must be careful to progress slowly and gradually, and you must supplement your training with the first two exercises at least once every three days as a safeguard to cleanse away any harmful side effects that you may unwittingly develop. If you are a beginner, it is not advisable to attempt Abdominal Breathing.

Lifting the Sky

This is one of the best Dynamic Patterns in all schools of Chi Knng. It is simple, yet the benefits are fantastic. It can be appreciated at different levels: beginners as well as masters can enjoy the same exercises with different benefits according to their needs and abilities.
1 Stand upright and relax, with your feet fairly close together. Place both palms in front of you with the fingers closed and pointing together, the open palms facing downward, and the elbows straight.
2 Without moving your body, tilt your head to look at your palms – figure 14.1 (a).
3 Then move both palms, with elbows straight, in a continuous arc forwards and upwards until they are above you with the open palms facing the sky, simultaneously breathing in gently through your nose, and following your hand movement with your eyes -figure 14.1 (b).
4 Stop breathing and moving for a second or two, then press up with your palms against the sky.
5 Then gently straighten your body and head, and lower your arms to your sides, with the elbows still straight, breathing out through your mouth at the same time -figure 14.1 (c).
6 Stop breathing and moving for two or three seconds when your arms are at your sides -figure 14. 1 (d).
7 Repeat the whole procedure about 10-20 times.
8 At the end of the exercise, remain in the standing meditation position for 5-10 minutes, and end by rubbing your palms, warming your eyes with them as you open your eyes, and walking about briskly as in the standard procedure for completing an exercise involving meditation.
After you have practised Lifting the Sky at least once daily for a few weeks, when you can co-ordinate your breathing with your movement with ease, you may attempt the mind aspect of this exercise. As you breathe in when you raise your arms, visualize good cosmic energy flowing into you. As you breathe out when you lower your arms, visualize the energy flowing through your whole body from your head right down to the soles of your feet, cleansing away toxic waste, illness, negative emotions or any rubbish that you do not want. If you are an environmentalist, take comfort in the fact that the negativity cleansed out of your body can be beneficial to other things or beings in the ground.
The visualization must be performed very gently, and do not attempt it unless you can perform the physical and breathing aspects of the exercise well.

Lohan Embracing Buddha

This is a wonderful exercise which generates harmonious energy flow, thereby relieving illness and injury and promoting health. If you have not heard of or seen Se]f-Manifested Chi Movement before, you may think it is impossible, but it has been practised for a very long time, although until recently it was preserved as a carefully guarded secret.
Before attempting Self-Manifested Chi Movement, you should know a few things. If you perform the exercise correctly, you may move involuntarily. Generally this takes the form of gentle swaying, but for some people the movements may be vigorous, and they may make funny noises. These are the natural results of your relaxed reaction to enhanced flow of vital energy inside your body.
You should not resist if you feel your vital energy moving your body; just follow the momentum and enjoy it. But at the early stage, when you have not perfected your control over the exercise, if your movements begin to be too vigorous, you should relax and mentally tell your movements to slow down. You will be surprised that you have this ability of mind over matter. Never stop abruptly, even if someone visits you or your telephone rings; always bring your movement to a graceful stop. Make sure that your training place is safe, away from balconies, high windows or sharp objects.
The Self-Manifested Chi Movement exercise below is named after the first pattern, Lohan Embracing Buddha, for easy reference. Perform each of the three patterns about 20 times. The 60 patterns should be performed without break, as if they were one long, continuous pattern. Let your breathing be spontaneous, and your mind empty of all thoughts through- out the exercise.
1 Stand upright and relax. Men should place the left middle finger and women the right middle finger on the navel and press gently about 10 times.
2 Drop the finger and place the other middle finger on the crown of the head and massage it about three times.
3 Then place both arms in front of you, with the elbows bent slightly, the palms facing inwards and the fingers pointing towards one another, as if you were holding a big barrel. The pattern is called Lohan Embracing Buddha.
4 Without moving your feet, but relaxing your knees, turn your body from left to right about 20 times, each turn from one side to another.
5 Next place your right hand above your head with your right palm facing upwards, your right elbow bent and your right fingers pointing towards your left. Place your left hand near your left thigh, your left palm facing downwards, your left elbow almost straight, and your left fingers pointing towards your left. Look at your left hand and shift your weight over your right leg -figure 14.2 (b).This pattern is called Dancing Fairies.
6 Shift your weight from your right to your left leg, and simultaneously move your left hand up and your right hand down, and turn to look at your right hand -figure 14.2 (c).
7 Repeat about 20 times, each shift counting as one time.
8 Spread out both arms at shoulder level, elbows straight, palms facing downwards and fingers pointing outwards. Turn to your left and kicker counting as one time -figure 14.2 (a). up at your left palm with your right foot -figure 14.2 (d),Then turn to your right and kick up at your right palm with your left foot – figure 14.2 (e). Your arms should be held straight at shoulder level throughout. This pattern is called Lohan Kicking Oranges.
9 Repeat about 20 times, each kick counting as one time.
10 After performing tile 60 patterns continuously, drop your arms at your sides, stand upright, close your eyes gently and relax. When you feel that you are being moved by your internal chi flow, do not resist the movement but follow the momentum, Soon you will enjoy Self- Manifested Chi Movement. Keep your eyes gently closed and your mind empty of all thoughts.
11 After about i0 minutes of Self-Manifested Chi Movement, or whenever you have had enough of tile exercise, gently but firmly tell your movement to slow down then eventually stop. Keep still for a few minutes, and gently think of your abdomen. Then complete the exercise using the standard procedure described above.
You will probably find this Chi Kung exercise one of the most memorable experiences of your life.

Abdominal Breathing

You are recommended to practise this breathing exercise under the super- vision of a competent instructor, Beginners are advised not to attempt it on their own, as they may hurt themselves unwittingly if they practise incorrectly.
1 Stand upright with your feet fairly close together and relax. You may closes or open your eyes for this exercise.
2 Place one palm on your abdominal energy field (about 3in below your navel) and the other palm on top of it. Press down on your abdomen with both palms gently and smoothly for about six counts. Breathe naturally, but make sure that you do not breathe in as you press on your abdomen. Hold for about two counts.
3 Then gendy and smoothly release the pressure of your palms on your abdomen in about six counts so that the abdomen rises to its original position.
4 Pause for about two counts. Repeat about 10 times.
5 Drop your arms to your sides, close your eyes (if they are not already closed) and remain in the standing meditation position for a few minutes. Finish by using the standard procedure.
Practise the above exercise for at least two weeks. Gradually increase 'the number of times you press and release the abdomen to about 36. Then proceed to the second stage.
The method for the second stage is the same as that for the first, except that as you press your abdomen, visualize that all the toxic waste, illness, negative emotions and other unwanted things are flowing out through your mouth. As you release the pressure, visualize good cosmic energy flowing through your nose and into your abdomen. You need not worry about your breathing at this stage. Practise for at least two weeks before proceeding to the next stage.
In the third stage, practise as for the second stage except that as you press your abdomen, breathe out gently through your mouth, with your negative energy flowing out. As you release your pressure and your abdomen rises, breathe in good cosmic energy gently through your nose, and let the energy accumulate at your abdominal dan tian. Be gentle both in breathing in and breathing out.
You may reach a very deep level of meditation while practising Abdominal Breathing. During your standing meditation, gently think of your abdomen. Gradually you will feel a ball of energy at your abdomen. If you practise daily for at least six months, you will find yourself radiat- ing health and vitality.