Qigong: A Beginners To Advanced Guidebook

It is a perfect review of the qigong forms and foundational principles and concepts rooted in qigong and Daoism. The most powerful aspect of Qigong is silence and stillness which is the most powerful source of healing. Qigong is “the energy of the universe.” The literal translation is the “skill of working with Qi or energy.” Said differently, it is “the skill of working with the life force.” (p.13)Fundamental to every qigong exercise are the following:• Standing tall as if being pulled up by the sky• Rooting by firmly planting feet to the ground, feet shoulder width apart (or slightly more than shoulder width), knees slightly bent, back straight but shoulders relaxed• Tip of tongue touching the palate behind upper teeth or touching the roof of mouth• Shoulders, upper back and chest are relaxed• Breathe in through the nose, exhale through the mouth• Movements are slow and relaxed• Repetitions vary• When exercises are done in Qigong state (alignment of the three regulations: mind, body, and breath), the healing benefits are greatly amplifiedThe book also provides a detailed breakdown of the theory and benefits behind each form. Having this information handy and accessible in this way is a boon to understanding the energetic principles of each movement.Basic Warm-upEvery qigong practitioner MUST warm-up before practicing the forms in order to begin loosening the whole body, spine, head, neck, shoulders, elbows, hips, knees, ankles and wrists. In other words, loosening up the spine and all of our joints.Basic Purge & TonifyAfter warm-up, the qigong practitioner should practice forms that expel old and stagnant qi to make way for the new qi. Shifu Michael calls these “purge and tonify” forms and they include Basic Taiji Ruler (a detox and cleanse form), Swimming Dragon (which stretches the muscles, tendons, ligaments, stimulates all meridians, and massages the liver, gallbladder, stomach, and spleen), Open and Close, and Master Wan’s Three Dantian Tonifying (“important consideration for this form is to pay extra attention to breathing into the Mingmen [when bending towards the ground]).Five Healing SoundsThis form has become one of my favorites. There is something primordial to the sounds and color visualizations.Seasonal QigongThis chapter is particularly useful for determining how to structure qigong either for the solo practitioner or for a group class. It has additional exposition on health benefits and break down of the steps. The many exercises we learned throughout the course, like Bear and Crane Frolics, Pre-Heaven Taiji Ruler, Wuji Palms Facing Heaven, Primordial Wuji Qigong, Circle Walking, Chong Mai Qigong, White Mist Breathing, Kidney and Lung Breathing are structured and organized according to their seasonal elements/meridians/organ systems.Metal Element, Immune System, and Wei QiThis section is timely in light of the eruption of COVID-19 cases in the United States. We are now in high Summer, still experiencing the first wave, and it doesn’t seem to be abating any time soon. I’ve also learned that my constitutional element is the Metal Element. Consequently, I must be committed in practice to maintain balance in my metal element. Shifu Michael outlines a number of practices and prescriptions: regular Qigong practice, seasonal eating, vitamins and herbal supplements, regular walks, and rest. The main qigong focus should be to support lung qi, spleen qi, and kidney qi. As described in the next section, Wei Qi is the protective qi, functioning like an external immune system that is nourished by quality breathing and food qi.To support the Spleen Qi, Swimming Dragon, Bear Frolic, and Five Element Organ Spleen massage is recommended. Avoiding cold and damp and sugary foods is also recommended (this is particularly challenging during the hot summer months when one craves ice cream!). Vegetables and lean mean, sweet potatoes, garlic, ginger, onion, cherries, and peaches are all good for Spleen qi.To support the Lung Qi, Dragon Looks Behind, Five Element Organ Lung Massage, Drawing the Bow, Crane Frolic, and Kidney and Lung Breathing, Peter Deadman Breathing, Metal White Energy Cloud, and Ken Cohen Crane Breathing are recommended.To support Kindey Qi, Bear Frolic, Five Element Organ Kidney Massage, Drawing the Bow, Hold the Feet, Moon Yin Tonifying are recommended.The key takeaway is that regular qigong exercise reduces the risk of respiratory distress syndrome. Research shows that exercise SIGNIFICANTLY increases immune system functions. Research also shows that antioxidant enzymes hunt down harmful radicals, protecting our tissues and helping to prevent disease. Our muscles naturally make the antioxidant known as EcSOD (Extracellular superoxide dismutase). Decrease in this antioxidant is seen in several diseases: acute lung disease, heart disease, and kidney failure. This is of course is vital to protecting against COVID-19 which has demonstrated itself to be more than just a respiratory illness. Qigong is a natural prescription to build Wei Qi, spleen, lung, and kidney qi, as well as to boost natural antioxidants.Summary of the Basic Principles of Chinese MedicineThis is a great overview the Five Elements (and all of their attributes), the 12 Meridians and 8 Extraordinary Vessels, the 3 Dantians, the 3 treasures of Jing, Qi, and Shen, and Wei Qi (the defensive or protective shield that surrounds the body). Lower Dantian stores qi and jing; middle dantian stores qi and is related to respiration and the health of the internal organs, and upper dantian holds the Shen, the energy of consciousness. The Wei Qi is effectively an external immune system that is nourished by the air we breathe and the food we eat. Some say Wei Qi is controlled by the lungs. However, others say that Wei Qi is controlled by the spleen and spread by the lungs. And then some still say that kidney yang is the root source of Wei Qi. Yong Ping Jian recommends that tonfiying Wei Qi requires focusing on the middle burner, especially the spleen. (at p.89)The qigong state is the alignment of body (still or moving postures), breathing, and mind (keeping the mind focused on the body). Breathing, here, means slow deep breathing, not shallow chest breathing.The Qigong state is the alignment of these three regulations and “occurs without the use of willpower or much striving. There is no endpoint, just as in meditation, it is always advancing and evolving.” The Advanced Qigong State is that of Rujing or Ultimate Emptiness. Those who have reached this heightened state of consciousness are always in unity with the Dao. “The Qigong State is equivalent to our original innate state of Stillness and alignment with the Dao.”Zuowang meditationIt was great to review the sections on Qigong state and Zuowang meditation. Developing a sitting meditation practice has been a hallmark of this course. One cannot effectively practice qigong without regular sitting meditation. Zuowang meditation is the practice of sitting and forgetting in order to find inner silence which entails forgetting of external noises, inner dialogues, and ego. As Shifu Michael states:"Sit quietly, turn all your senses inwardly, and be with the breath. Be open to the possibility that sometimes you may be in such a place of stillness that you barely breathe.” (at 113)Chong Mai QigongBefore my sitting meditation practice I always precede with the chong mai qigong form, followed by circle walking. My meditation is always far more effective when I precede it with these forms. Shifu Michael created the chong mai qigong form in 2016. The form focuses on the Chong Mai or Thrusting Vessel. It is the energetic portal to the state of Anterior Heaven.Compassionate Buddha QigongThe first time I practiced this form I felt energetic and innate compassion for myself. I was brought to tears. Compassion is also one of yoga’s ethical guidelines. Ethics and service in qigong and energy arts are born from this compassion. Compassionate Buddha Qigong is a form created by Shifu Michael in 1999. Aside from its physiological benefits, it is a beautiful form that returns to you to center and allows you to really feel the “flow,” if you will. Shifu Michael writes:"The heart of CBQ is the process of letting go and emptying everything from the mind and body. There is no right or wrong way of accomplishing this letting go…. Mentally, imagine the muscles, the bones, and so on, releasing. As you progress, go deeper into the internal organs. Be creative in where the mind goes to release. And don’t forget your emotions, letting go of anger, worry, sadness, etc. This process will vary every time you practice CBQ…. When you complete this letting go process, that is the time to be completely still, deep in your Qigong State. While in this deep state of stillness, you are filled with cosmic light and emptiness. Your mind is full of stillness, but your awareness radiates with healing compassion for the world, for all peoples. For the moment, you are the Compassionate Buddha or Compassionate Christ."This is a powerful and profound summation and invocation from this course. Shifu’s final reflection of healing thyself first and then the healing of others is a simple yet urgent and resonant invocation to all. Many of us are drawn to the energy arts because we are seekers on a journey to self-heal and elevate consciousness. Yet, so many of us, have it backwards. We probably started our journey years ago by trying to heal the world and others before healing ourselves. When we look around at a very sick world on the micro and macro levels, we see many lost souls trying to impose their will on others. The world would be a much different place if we each took the time to sit, be still, and heal ourselves, just as Shifu Michael so eloquently writes. I am eternally grateful to Shifu Michael for his wisdom, guidance and teachings.

The following is a book report on Shifu Michael Rinaldini’s Book Qigong: A Beginners to Advanced Quidebook.Shifu Michael’s book is a wonderful resource for any Qigong practitioner. The book is organized in such a way that one may visualize attending a live class from the warm-ups, purging, toning, and exercise selections according to the seasons and organ/meridian systems stimulated. He also covers the theory behind the exercises. He explains the basic principles of Traditional Chinese Medicine: 5 elements, element cycles, meridians, 8 extraordinary vessels, 3 treasures, 3 Dantians, Wei Qi, and the Qigong state. He even includes an added bonus of Daoist meditation, plus the Chong Mai and Compassionate Buddha sets.To begin with, I really resonated with beginning practice with a thorough warm up and loosening of the joints in order to stimulate the smooth flow of Qi throughout the body. These warm-ups were also designed to help prevent discomfort and pain as well. As a yoga instructor, I have been known as a “slow” to start teacher with a long warm-up of 15-20 minutes making sure to thoroughly prepare and open every joint in the body. I find that in my personal practice, when I skip it an move straight into the forms, whether yoga or Qigong, I tend to feel pain afterwards. Shifu Michael Rinaldini makes sure that the body is open and ready for the practice.From the warm-ups he moves into Basic Taichi Ruler and Master Wan’s Tonifying the Three Dantians. I never knew how important it was to purge negative energy, “ Rebellious Qi,”(physical pains, negative thoughts and emotions) before moving deeper into the practice. Letting go of the aches, pains, and thoughts aids in attaining the Qigong state where the optimal healing and benefits may be reaped. As we gather universal energy into out 3 Dantians, we also prepare ourselves for a deeper and more meaningful experience.Moving into the various Qigong exercises, after the warm-ups, Basic Taiji Ruler, and Master Wan’s tonifying exercises. Shifu Michael suggests that one can choose exercises following the seasons (Seasonal Qigong) or even an organ system/meridian that may require attention. I really enjoyed learning about the healing sounds for the organ systems and using them in the various Qigong exercises. For example: shuuu for the liver in Clenching the Fists, ssss for the Lungs in Drawing the Bow, whooo for the Stomach/spleen in Turning of the Belt Vessel, haaa for the heart in Rolling the Ball, and churee for the Kidneys with Hold the Feet. It really helps to deepen the practice and Shifu Michael states that “the healing sounds are the most powerful when aligned with physical action (p. 32).” I even find myself incorporating these sounds in my yoga practice now. For example tapping the kidney area while in Child’s pose I will exhale with “Churee.”I learned the importance of aligning myself with the natural order of the Universe by practicing certain exercises according to the season. The light and airy movement of the Crane Frolic helps to disperse heat in summer and the slow, heavy ponderous movements of the Bear Frolic helps the body retain heat and vital energy during the cold winter. Shifu Michaels goes into detail on which organ system is stimulated for each exercise as well and he provides a chart of the Five Elements/Phases. So it’s a great tool for choosing exercises. For example, he states the Rolling the Ball stimulates the heart so I can easily see by the chart that the heart corresponds with the Fire Element which corresponds to the summer so this exercise is very beneficial to perform during the summer months.I appreciated the detailed explanations of the Three Treasures, the Three Dantian, Wei Qi, and the Qigong State. Since a major purpose of Qigong is to cultivate the Tnree Treasures: Jing, Qi, and Shen, in order to return to the state from which they arose or the pre-Heaven realm, it is important to have an understanding of them. Beforehand, I attributed Jing to being sexual essence but I have learned its more than that. Shifu Michael explains it as more than our sexual fluid but a form of gross energy. It is the building block of life that we have inherited and once it’s gone, we are dead. Wow! So it’s very important! It is very comforting to know that we have the capability to conserve and replenish it through our Qigong practice and lifestyle choices. In my previous Qigong studies, the focus and explanations were always on the Lower Dantian so it was also refreshing to read about the Middle and Upper Dantians and their locations. These explanations deepened my awareness and visualizations of gathering Qi from the Cosmos when I perform Master Wan’s Three Dantian Tonifying exercises.One of the greatest gems in this book is Shifu Michael’s depiction of the concept of Wei Qi, which is our protective field of energy that compares to the notion of our immune system. My health is very important to me. It is vital that I keep my immune system strong since mine has been compromised with Lyme disease. Shifu Michael explains that the lung meridian is very important to tone and strengthen for our immune fortitude. But he continues with quite a lesser known revelation that the spleen is in charge of defending our bodies. Now I find myself focusing a lot more attention on diet and exercises that support and nourish my spleen as well. I have really noticed a difference. I have yet to be down with a cold/flu this year and I am finding that the length of my down time is way less during a flare-up and occurring less frequently as well.Shifu Michael’s section on the Qigong state has made a profound impact on my personal practice. I enjoy the Floating and Dissolving phases into Emptiness as described on page 100. I love the light-hearted playful aspect of the Crane Frolic and it makes me feel airy and weightless. I always feel quite joyful in this exercise. When I finish I stand in stillness and imagine that my whole body is breathing. I uses his method of Qi entering the body through the soles of the feet and also through the top of the head, and through all the surface areas. I have felt my whole body radiating. As if it were just a ray of light without form. In this state I feel one with everything around me.As a bonus, Shifu Michael includes a section on Daoist meditation and two unique Qigong forms: Chong Mai and Compassionate Buddha Qigong. The method of Daoist meditation presented is Zuowang: “sitting and forgetting” or “sitting in oblivion. He states “this entails the gradual forgetting of external noises, of one’s bodily noises, one’s words, inner dialogues, and ego….one forgets one’s identity and even that one is sat down meditating (109).” As I progress on my path, this method has been truly mind altering. Following the breath and as the mind wanders, simply forgetting, not clinging to anything, my day to day stresses, worries fall away. I notice that my anxiety level has decreased and my panic attacks subsided. Letting go seems to be changing my brain chemistry for the better! Shifu Michael ends with two treasures. The descriptions of two unique Qigong sets Chong Mai and Compassionate Buddha that one will not find elsewhere. The Chong Mai supports and nourishes all the meridians and organs so it’s a go to in any season. The Compassionate Buddha Qigong is a personal favorite of mine, especially this past month. My world was rocked by my husband’s loss of income and illness. The fear of losing my house rattled my being. The Compassionate Buddha helped me to Let go of my attachment to the house, to let go of fear, blame, frustration and to open myself to new possibilities as I trust in the Way. To end, I will quote Shifu Michael’s ending words, “Enjoy, be silent, heal yourself, heal the world.”

There is a small number of reference books for me as a TCM and Qigong practitioner. The Yellow Emperor of Classical Medicine is my go to book for TCM and now Shifu Rinaldini's book has become my go to book for Qigong practice.Forms classified according to meridians and Elements, one special chapter dedicated to cultivating immunity, good and clear instructions, forms easy to perform irrespective of one's level of mobilityI will recommend this book to all my patients and other Qigong practitioners, there's much to learn from it

Great

An amazing practical guide to some very powerful Qigong as well as some useful information on TCM. It Includes some practical tips on some fundamentals as well as a deeper insights on seasonal Qigong, Taoist meditation this book is thoughtfully put together, insightful and easy to use and undeniably written by an expert on the field. Considering some other books available on the subject this book deserves some serious recognition.

Unclear, very basic writing skills on a very deep subject. A pointless book.

This is most informative. My only regret I didn’t practice this years ago.