To start a Qigong type of meditation (actually in any type of meditation), you have to be really prepared.

First you should find a good place. Is your backyard OK? What about your living room? Or you have to go to the community park to do it? Please note in a winter time, it is extremely hard to find an outdoor place. You don’t want youself frozen to death. Anyway, the best place is a quiet
place, no kids around, no passing cars, etc. Just quiet, and air flow easily. You don’t want to be stuffed with filthy air either.

Second, think about anything urgent in your mind. Is there something you need to do right away? It would be a good idea to do it first because your mind will be locked on that thing during the meditation. Please also schedule all stuff you should do before meditation. Experience has
told me that if you didn’t make this kind of arrangement, you will have all these daily life things storming through your brain. You will feel unease, and your heart pounding, you breathe heavily, and eventually your mind was meddled. That would not be called meditation.

Drink some water, no coffe or tea. Flush yourself. go for a pee. Wear a loose cloth, be sure the place is warm and cozy.

Are we ready? Not yet! Be sure to read the instruction several times. Even better you can recite the steps. (most time just one step, which are only a few sentences).

Here is the instruction.

Stand up, tight. Pull your heels togther, but with feet open (60 degree). hold your left hand with right hand at the breast level. Maintain your should at horizontal level. Hold your back straight, head straight ahead, close your mouth, half close your eyes, looking forward. Slowly, deep breathe, one, two three. Three deep breath. Hopefully nothing in your mind right now.

Now step your left foot aside (3 inches), Stand stright and tight. lift your heel up. Put your hand in a budha’s format, breathe three times.

Stretch your hand out like you are pushing something at your front. legs and back tight, breathe three times.

Pull your hand back, sort of hold your head, breathe three times.

stretch your hand again to the side. sort of pushing something at your side. breathe three times. Everything should be slow.

Lift your hand up till your head. sort of pushing something on the top of your head. Breathe three times.

Pull back your hand around your head, breathe three times.

stretch out right hand, at your breast level, sort of grab something in front of you. Left hand hold your back from the front. breathe three times.

Do it again left side.

Pull back your hand, hold your two hand at the level of breast and breathe.

breathe again.

Hold your two hands together and stetch them downwards till your bellibutton. breathe once.

pull up your hand from bottom and level at the breast, stretch out, and breathe once

stretch your arm to the side, breate once

pull your arm to the back, down to your button, breathe

pull your arm forward to the front, stetch out, breathe

stretch your hand again, breathe once.

strectch again, and breathe

open your arm to the side and breathe.

Pull your arm back and stretch, breathe again.

back to the second.

hold your head and face up, breathe.

Back to the first.

The first circle is end. More to come. But your may need to practice the first circle for a month to get it right.

OK, it’s time for meditation.