What is Microcosmic Meditation?
Microcosmic Meditation, also known as Xiao Zhou Tian, is a Taoist practice that involves consciously guiding Chi (life-force energy) through a loop in the body known as the Microcosmic Orbit. The Microcosmic Orbit is composed of two main channels:
- The Governor Channel runs from the perineum up the spine, over the head, and ends at the palate.
- The Functional Channel runs from the perineum up the front of the body and ends at the tip of the tongue.
Touching the tongue to the palate connects the two channels, creating a continuous circuit. This practice aims to cultivate, circulate, and refine life-force energy to enhance all bodily functions, including the production of spiritual energies.
Benefits of Microcosmic Meditation
- Enhanced health and spiritual growth: By increasing Chi flow in the Microcosmic Orbit, the energies flowing through all the chakras are amplified and balanced simultaneously, leading to improved health and spiritual development.
- Conservation of Original Chi: Regular practice helps maintain the Original Chi by keeping the channels open and flowing, increasing the ability to use external Chi efficiently.
- Balancing and integrating chakras: Microcosmic Meditation balances and integrates all the chakras into a single unified chakra, boosting overall energy levels.
- Increased Chi flow: Reopening the Microcosmic Orbit increases the efficiency of energy consumption and replenishes any losses of Chi.
- Stress reduction and vitality: Taoist techniques transform stress into vitality, a key aspect of Microcosmic Meditation.
- Connection with external energies: The meditation helps absorb external energies like electromagnetic power, Earth’s vibration, light, and frequencies from the sun, moon, and stars, which nourish the body.
Preparation for Microcosmic Meditation
Preparing the Environment
- Quiet and Pleasant Space: Find a quiet place free from distractions where you can easily enter a meditative mood. This could be a place with naturally peaceful Chi, adorned with a pleasant work of art or picture of nature.
- Privacy: Choose a space that feels private and away from areas with potential interruptions from people or pets.
Preparing the Body
- Conserving Energy: Abstaining from sex, especially during the initial 100 days of practice, helps conserve sexual energy and build up a reservoir of Chi.
- Purifying the Body: Maintaining a healthy and light diet helps conserve energy and purify the body during the initial stages of practice.
- Loosening the Body: Practising Chi Kung warm-ups, like Spinal Cord Breathing and Spinal Cord Rocking, loosens the body, opens channels, and activates the Chi flow.
Establishing a Stable Sitting Posture
- Base: Sit on a chair with your weight evenly distributed between your feet and sitting bones, ensuring a stable and comfortable position for extended periods.
- Hands: Hold your hands together, resting on your lap, with the right hand over the left. This position helps consolidate and balance the energies generated during meditation.
- Spine, Shoulders, Chin: Keep your spine straight and relaxed, shoulders relaxed with slightly open armpits, and your chin drawn back slightly so your ears are over your shoulders, without straining.
- Eyes: Keep your eyes closed to eliminate visual distractions and turn your attention inward. If needed, you can keep them slightly open and gaze downwards.
- Tongue: Touch the tip of your tongue to your palate to connect the Governor and Functional Channels.
Techniques for Opening the Microcosmic Orbit
Several techniques can be used to enhance the sensation and flow of Chi through the Microcosmic Orbit:
- Mind/Eye Spiralling or Rotating a Chi Ball: Use your mind and eyes to visualise and guide Chi through the orbit, spiralling it clockwise to condense and counterclockwise to expand.
- Hand Touching: Touch each point on the orbit with your hand to focus awareness and enhance Chi flow. The right hand is used to send energy, and the left hand to receive it.
- Breathing into Each Point: Breathe naturally into each point, allowing your breath to be long, deep, quiet, calm, smooth, soft, and even.
- Small Sip Breathing: Inhale multiple small sips of air at each point without exhaling, holding your breath and spiralling the energy, then exhale and retain the energy.
- Long Sip Breathing: Inhale deeply from the perineum up the spine to the crown, and exhale from the crown down the front to the navel and perineum.
- Holding Palms Above Points: Hold your palms a few inches above each point to stimulate the aura and increase Chi flow.
- Rocking Forward and Back: Rock back as energy ascends the Governor Channel and forward as it descends the Functional Channel.
- Colours and Visualisation: Visualise specific colours associated with each point and the energy flow to enhance the meditation.
- Knocking on Sacrum and Teeth: Gently knock on the sacrum with loose fists and knock your teeth together to activate bone marrow and Chi flow.
- Inner or Womb Breathing: Allow the Chi to flow at its own pace, guided by your mind and intention, without coordinating with your breath.
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Practising Microcosmic Meditation
Overview: Opening the Basic Microcosmic Orbit
- Loosen the spine: Begin with Chi Kung warm-ups like Spinal Cord Breathing and Spine Rocking.
- Relax the mind and body: Practise the Six Healing Sounds and the Inner Smile to release negative emotions and cultivate positive energy.
- Guide the energy: Use your chosen techniques to guide Chi through the Microcosmic Orbit, starting at the navel.
- Collect the energy: When you are ready to conclude, collect the energy at the navel.
- End with Chi Self-Massage: Perform Chi Self-Massage to clear any stiffness from sitting.
Advanced Microcosmic Orbit Practices
As you progress, you can explore advanced practices to enhance your Microcosmic Meditation:
- Connecting with Earth Energy: Visualise and absorb the Earth’s energy through your feet and perineum, merging it with your Original Chi.
- Connecting with Higher Self/Cosmic Energy: Activate the mid-eyebrow point and absorb the golden light of the Higher Self/Cosmic energy, expanding it to form a protective sphere around your body.
- Opening the Heart: Combine the loving energy of your heart with the sexual energy of desire, and use it to purify and balance the physical and emotional energy of your internal organs.
- Connecting with Heavenly Chi: Open the crown and connect with the violet light of the North Star and the red light of the Big Dipper, circulating these energies through the Microcosmic Orbit.
- Macrocosmic Orbit: Extend the Chi circulation through the arms and legs, further enhancing energy flow.
- Five Pulses Practice: Activate and connect the palms, soles, perineum, crown, and mid-eyebrow to enhance your ability to feel and gather natural forces.
Important Notes and Troubleshooting
- Practice Regularly: Consistent practice is key to experiencing the full benefits of Microcosmic Meditation.
- Listen to Your Body: Adjust your practice based on your energy levels and any sensations you experience.
- Seek Guidance When Needed: If you encounter any difficulties or have any questions, consult a certified Healing Tao instructor or a qualified acupuncturist.
- Patience and Persistence: It may take time to feel the Chi moving and experience the benefits, so be patient and persistent in your practice.
- Address Mental and Emotional Blockages: Be aware that the meditation may unlock repressed emotions and traumas. Seek professional help if needed to process these emotions.
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