An Introduction To Falun Gong
(This is an excerpt from a University Of Metaphysical Sciences course at www.umsonline.org,
please feel free to visit the school website)
Introduction
Review Of Literature
Ancient Spiritual Origins
The Falun Dafa Emblem
The Fa (Law)
The Practice
The Persecution
Buddha Showing Thousand Hands (Fo Zhan Qianshou Fa)
The Falun Standing Stance (Falun Zhuang Fa)
Penetrating The Cosmic Extremes (Guantong Liangji Fa)
The Falun Heavenly Circuit (Falun Zhoutian Fa)
Meditation (Shentong Jiachi Fa)
Written by Bill Timm
& compiled by Katie Vaughn-Kelso
Introduction
(This sixth century B.C. inscription, found on twelve pieces of jade, may have formed the knob of a staff or rod)
In breathing, one must proceed as follows.
One holds the breath and it is collected together.
If it is collected, it expands.
When it expands it goes down.
When it goes down it becomes quiet.
When it becomes quiet it will solidify.
When it becomes solidified it will begin to sprout.
After it has sprouted, it will grow.
As it grows it will be pulled back again,
to the upper regions of the body.
When it has been pulled back,
it will reach the crown of the head.
Above, it will press against the crown of the head.
Below, it will press downwards.
—Needham, Science & Civilization In China
It is my honor to attempt to present the essence of Falun Gong in this course. I have studied and practiced each day for years. I would generally practice for one and a half hours a day and listen to the philosophy/science audio tapes as well. Through sharing my experience with you, I hope that you will gain a deeper understanding of the practice and philosophy. The following aspects will be outlined: Falun Gong's rapid popular growth, aspects of the philosophy I have come to understand with my experiences, descriptions of the Chi Gong exercises, and why Falun Gong is persecuted. At the end of this course you will have enough information to start your practice and discuss Falun Gong to the layperson.
When the student is ready, the teacher will appear. If one's mind is ready to receive, the answers will come. The readiness of the mind may depend on layers of inquisitive and graduated states of being. When a mind is truly inquisitive it involves more than looking outside of ourselves for answers. When one comes close to the true self, appropriate questions will arrive. Whichever level one has attained, one will understand the multidimensionality of that level, and below but not above that level. Sakymuni Buddha has a very high understanding of the multidimensional world but taught general truths at each person's ability to comprehend.
Each one of us will have our own understanding of Dafa's effectiveness and inner meaning. The Tao, or Great Way, will have different meanings at different levels of understanding. Although I have studied various Qi Gong systems to gain a basic understanding of Qi Gong, the primary sconce for this course was obtained through reading Zhuan Falun (The Revolving Law Wheel) (2003) and Falun Gong (2003) both by Li Hongzhi. The material presented here is my understanding of it. It is highly recommended that one read all of Falun Gong as well as the main text Zhuan Falun (Revolving The Law Wheel) by the founder Mr. Li Hongzhi. One should find a wealth of information with practical application in all aspects in today's "911 era" that we live in. Complete comprehension of these books may perhaps only be gained through several readings as well as practicing the exercises as prescribed. This should allow one a better understanding and improve one's level of enlightenment rather rapidly.
The practice is designed to relieve stress and improve overall mental and physical health and ultimately bring people toward higher wisdom. Within ten years, Falun Gong became so popular that approximately one hundred million people benefited through practicing it throughout 60 countries, saving most Chinese about $600 per year in health care costs with an average healing rate of 90% (Falun Gong Health Effects Survey: Ten Thousand Cases In Beijing, conducted by the Falun Dafa General Assistance Center in Beijing, 1989).
An Introduction To Falun-Gong: Index >>
Review Of Literature
The main text used for this course is Zhuan Falun (2003) (translated as, The Revolving Law Wheel) by the founder on Falun Gong, Li Hongzhi. Zhaun Falun (2003) is another book also written by Li Hongzhi. It is considered the most systematic and essential resource of Falun Gong. The book Falun Gong (2003) is an introductory book that details the practice for beginners. Both books are downloadable free from www.falundafa.org, by calling 1-888-353-2288, or purchased at most major bookstores. These books are recommended to gain a deeper understanding of the practice.
These books don't give reference to Li's biography, as the teacher is not looking for personal recognition. However, his first books did contain a biography, which are hard to find. I happen to come across one during my studies in the United States. Mr. Li was born into a large family and was always doing things to help his family members and community. He had several teachers as he was growing up and he graduated from several Buddhist and Taoist schools. Mr. Li as a teacher is committed to sacrificing any personal interest in order to help people. He was also appointed head of one monastery. However, as one fellow practitioner told me, his life is not something we should focus on. I was mainly curious how one man could have such a positive influence on seventy million people in only a few years!
An Introduction To Falun-Gong: Index >>
Ancient Spiritual Origins
The history of Falun Gong and the advanced teachings Falun Dafa, are said to be countless ages old and are referred to as a prehistoric culture that is beyond written history. The practice is said to have been passed down through several hundred thousand years. Contrary to common perception that ancient people were primitive and less advanced, ancient peoples had effective and advanced self-improvement practices. Li Hongzhi in Zhuan Falun (2003) draws on historical artifacts to make this point: "In the museum of the National University of Peru there is a rock with an engraved person, this person is holding a telescope and is wearing contemporary clothes. This statue was sculpted thirty thousand years ago. In the Gabon Republic in Africa there was found to be a large-scale effective primitive nuclear reactor that was constructed over two billion years ago that had been in operation for over five thousand years." It is evident that there has been more than one civilization that produced highly advanced tools and practices. This indicates that Qi Gong was not invented by our current cycle of civilization, which we often mistakenly assume is the most superior. Sakyamuni Buddha stated that there were six Buddhas before him hundreds of millions of years ago and that these other Buddhas also had teachers many tens of hundreds of millions of years ago. And if so are there any of their true practice methods in our society today? Most of these true practices were formerly only taught to one person per generation and followed a linage through time. The people that received these true practices were said to be bred through many generations to have virtuous qualities. The practice of Falun Dafa was also passed through the generations in this way and has only been made known to the general public since 1992.
About 2500 years ago in China, the sage Lao Tzu (also spelled Lao Zi and Lao Tsu) transcribed in his book Tao Te Ching (or Dao De Jing) his specific path to enlightenment called Tao, Dao, or Great Way, which became the philosophy of Taoism (Daoism). The story is as follows: "In ancient China, the keeper of the Imperial Library, Lao Tzu, was famous for his wisdom. Perceiving the growing corruption of the government, he left for the countryside. On his way, the guard at the city gates asked Lao Tzu to write out the essence of his understanding to benefit future generations. Lao Tzu wrote the Tao Te Ching, left, and was never heard of again" (www.thetao.info). About the same time in India, Siddartha Gautama was completing his journey to becoming Buddha Shakyamuni. He spent the next half century teaching and spreading Buddhism, which would make its way into China. These two great religions, Taoism and Buddhism, are the foundation of many spiritual practices not considered part of the Buddhist or Taoist religion (clearwisdom.net). Qi or Chi Gong means energy (Qi) practice (Gong). It is a path to enlightenment through movement and based on many of the principles of Taoism and Buddhism. The Qigong Association of America states, "Qigong is a self-healing art that combines movement and meditation. Visualizations are employed to enhance the mind/body connection and assist healing." Qi Gong is based on early publications by such philosophers as Lao Zi (Tao Te Ching) and Zhuang Zi (Nan Hua Jing), and physicians Bian Que (Nan Jing) and Wei Bo-Yang (Book Of Changes).
Falun Gong is a form of Qi Gong (energy practice). Falun means revolving law or drama wheel, Gong means cultivation energy or exercise practice. Like other practices, it was often passed on only to initiates, but in 1992, Li Hongzhi made it available to the public. Falun Gong is designed to improve the mind and body through gentle exercise, tranquil meditation, and primarily by integrating the universal principals of Truth, Compassion, and Endurance on all levels of life, under all circumstances. It is through this that one gains insight and energy. Integrating these principals into everyday life is the primary mode by which one ascends and the physical exercises may serve as a secondary reinforcement method to develop energy. Cultivation of Truth, Compassion, and Endurance encompasses many things such as giving up negative behaviors, dealing with losses and gains, letting go of unhealthy attachments, and so on. The advanced form of Falun Gong is Falun Dafa (Great Way). Dafa is based on the ancient wisdom and health sciences of China.
Falun Gong (Falun Dafa) has its roots in Buddhism and is a practice of mind and body improvement and emphasizes Compassion to all life, to be kind to others in all situations. In Zhaun Falun (2003) there is reference to the "book and movie," The Secret Life Of Plants (1973) that have sensing functions, seemingly beyond that of the average person. The point is that everything is living in a certain dimension and we must learn that real compassion is all encompassing, regardless of how insignificant it may seem.
Taoism is also part of Falun Dafa in that it emphasizes Truth, being truthful, enlightening to the truth, admitting the truth, and returning to the original true self. Exercises or body refinement are exemplary of Taoist practices. Falun Dafa requires exercises to also unblock and strengthen the energy in the body.
Falun Dafa is also of the Qimen School. The Qimen practice is also known as The Unconventional Way. It is a school of practice that was never fully made known to the general public and it requires a strict, harmonious, and virtuous unattached lifestyle. Falun Gong is however none of the above. As Li Hongzhi puts it, "Religion has religious forms, we are teaching the cultivation part, therefore this school is not a formal religion in the Drama-Ending Period, a time when monks in temples would have a difficult time saving themselves."
Related Terms
All terms will have different levels of meanings depending on one's level of comprehension:
Darma: Buddha Sakymuni's teachings.
Darma ending period: the period five hundred years after Buddha Sakymuni passed away.
Fa: Law and principles in the Buddha school.
Karma: a black substance resulting from past wrong doings.
Xinxing: mind or heart nature.
Da: a white substance or energy acquired from doing good deeds or enduring hardships.
An Introduction To Falun-Gong: Index >>
The Falun Dafa Emblem
The logo or emblem for Falun Gong/Dafa is a circle with four interchanging swirling crosses and Taiji yin and yang symbols. The inner circle, surrounding the big gold cross in the center (similar to what Adolph Hitler popularized), is red, while the outer circle is gold. This cross or srivata symbol is also called "wheel of light" in Sanskrit and dates back over 2,500 years. This cross represents the Buddha school and on another level, good fortune, or ten thousand. The cross in the emblem also represents the universe and the true nature of it expressed in words Zhen Shan Ren, (Truth, Compassion, and Endurance). In another dimension, the emblem is rotating similar to that of our universe.
"All different substances have their forms of existence in other dimensions where they have very substantial and complex processes of evolution and forms of existence," posits Li Hongzhi in Zhuan Falun (2003). The four Taiji yin and yang symbols of different colors represent the Buddha school with red and blue and the Tao schools with red and green colors. The four small srivatsa crosses representing the Qimen or unconventional cultivation school. All-together the symbols represent the all-inclusive ten directional world of our universe. See U.M.S Spiritual Symbols and Colors course for more information on various symbols.
An Introduction To Falun-Gong: Index >>
The Fa (Law)
The Fa is often referred to as law or principal. Here I will refer to the Buddha Fa. The Buddha Fa is not related to the religion of Buddhism in a strict manner. In order to explore this domain one must change one's conventional way of thinking. The Fa is not a religion or philosophy that intellectuals will be able to define and research with analytical concepts. The Fa is beyond the little bit documented in Buddhist scriptures as it is beyond ordinary thinking, encompassing the smallest matter to vast universe. It is a supernatural science, manifested as three words that we commonly understand as Truth, Compassion, and Endurance. This is the Fa, Sakymuni Buddha enlightened to the Buddha Fa at his level generally expressed as Precept, Samadhi, and Wisdom. Precept was teachings of good morality. Samadhi was the result of putting the precept in action, ultimately resulting in deep, tranquil meditation. Wisdom was acquired as a result of following moral precepts and entering into Samadhi. On the path, each of us will enlighten to elevating principals at our own levels, our own Fa. To manifest the Fa is to find one's true self in the mist of the complexities of life and to ultimately be in harmony with the universe.
The words in the books teaching Falun Gong are only a reference to the nature of the universe that one should cultivate in oneself. In the cultivation process it is necessary to reduce one's karma by paying for past wrongdoings through hardships, interpersonal conflicts, and pain. It is necessary to give up attachments that may limit our understandings such as greed, jealousy, resentment, competition, and the whole array of sentimentalities. Human assumptions or scientific absolutes tend to limit understanding and lock minds in ignorance. Conventional thinking must be changed in order to explore beyond a fundamental level. Mind and body are connected.
The Fa (Law) or words written here are not just a philosophy or something that "modernized scholars can understand through their critical analytical research on a theoretical level," according to Li Hongzhi in Zhuan Falun (2003). This type of understanding is something only available at a fundamental level. "As the Buddha Fa is not limited to the little portion in the sutras, for this is the Fa at an elementary level. No matter how advanced the science of today's humankind may be it can only account for a part of the universe's mysteries" (Hongzhi, 2003).
Science can only explain so much of wondrous creation. Li Hongzhi explains, "The guiding principles of today's human science confine its development and research to this physical world. Phenomena that are intangible and invisible but reflected into our world are avoided and treated as inexplicable. Some people with ulterior motives on unsubstantiated grounds entrench themselves by believing that these phenomena are superstitions." (2003) Many people shy away from the idea that science cannot explain everything about life. "Humankind will make a leap forward if it can take a fresh look at itself and the universe by changing its rigid mindset," says Hongzhi. The Buddha Fa has helped many "leap forward" for countless ages.
Likewise, the Zhuan Falun book is meant to be absorbed rather than intellectualized. The book is to be read from front to back, sinceit is in a seminar format. Falun Dafa is not to be understood by skipping through, looking for intellectual appeal. A foundation is built on the first reading and subsequent readings are like a ladder that step by step raises understanding. The books are to be read without the pursuit of "getting something."
An Introduction To Falun-Gong: Index >>
The Practice
Falun Gong (and Dafa) is a way to improve mind, body, and spirit through exercise, meditation, and teachings that are rooted in ancient Chinese tradition. The practice is best known for its five sets of slow motion meditative exercises similar to Tiji. Falun Dafa is not a martial art but is simpler and more relaxing. It is very effective and a powerful heath improver. However Falun Dafa goes beyond health and fitness to understanding life on a higher spiritual level. It is about cultivating the mind, as Mr. Li Hongzhi in Zhuan Falun (2003) explains, "To truly practice cultivation, you must cultivate your mind. This is called Xinxing cultivation… What is Xingxing? It includes de (a type of matter), tolerance, enlightenment, sacrifice, giving up ordinary people's different desires and attachments, being able to suffer hardship, and so on. It encompasses various things. Every aspect of Xinxing must be upgraded for you to make real progress."
Dafa is not considered to have inherited Tantric male and female cultivation methods as "yin and yang are inherently in the human body and many things can be developed in the body weather one is male or female and they are the same and thus we can achieve a balance," explains Mr. Li Hongzhi. He goes on, "One must consider oneself to be a Falun Dafa practitioner to fully benefit. Simply reading the book or attending the lectures does not mean one is a practitioner."
Falun Dafa practitioners learn to fundamentally abandon damaging behaviors such as selfishness, jealousy, greed, lust, anger, and the gambit of sentimentalities that may tend to limit understanding. This can be challenging and takes committed effort. In this process one becomes more connected with their original pure and altruistic nature. Thus Falun Dafa is not only a path to better health and well being, it is a path to one's true self.
Truthfulness (Sejati): Truthful living is one of the three main tenants of Falun Gong. Dayong Li, in his book Learning & Practicing, Truthfulness, Compassion, Forbearance: A Report On Falun Dafa (2001) says, "Falun Dafa practitioners have learned that in the cultivation of Truthfulness, one should tell the truth, do things truthfully, become a truthful person, and return to the original, true self."
Compassion (Baik): Also translated as Benevolence. Dayong Li states, "Benevolence (Shan) is the manifestation of the cosmos' quality at different levels and in different dimension. It is also the fundamental nature of the great enlightened beings. Therefore, a cultivator must cultivate benevolence and become assimilated to the cosmos' quality, Truthfulness, Benevolence, and Forbearance" (2001). Mr. Li Hongzhi explains how to incorporate compassion into one's life in Zhuan Falun (2003), "As practitioners, you will suddenly come across conflicts. What should you do? You should always maintain a heart of compassion and kindness. Then, when you run into a problem, you will be able to do well because it gives you room to buffer the confrontation. You should always be benevolent and kind to others, and consider others when doing anything. Whenever you encounter a problem, you should first consider whether others can put up with this matter or if it will hurt anyone. In doing so, there will not be any problems. Therefore, in cultivation practice you should follow a higher and higher standard for yourself."
Forbearance (Sabar): Also translated as Tolerance or Endurance. Mr. Li Hongzhi states, "Forbearance is the key to improving one's Xinxing. To endure with anger, grievance, or tears is the forbearance of an everyday person who is attached to his concerns. To endure completely without anger or grievance is a cultivator's forbearance." In Zhuan Falun (2003) Mr. Li Hongzhi continues, "What is a ‘heart of great forbearance?' As a practitioner, the first thing you should be able to do is to not fight back when you are beaten or sworn at-you must be tolerant. Otherwise, what kind of practitioner will you be? Someone says: ‘It's really hard to be tolerant, and I've got a bad temper.' If your temper is not good, you should change it, for a practitioner must be tolerant."
Falun Dafa has no membership. Practitioners are free to come and go as they please. The exercises are taught by volunteers. There in no charge and practice sites are open to everyone and the exercises are suitable for all ages. Since Falun Dafa was introduced to the public in 1992, millions of people in over 60 countries have taken up the practice.
An Introduction To Falun-Gong: Index >>
The Persecution
Falun Gong is publicly honored by officials in many countries worldwide. In just seven short years, seventy million Chinese began practicing Falun Gong. In Beijing, Mr. Li was awarded "The Outstanding Star Qi Gong Award" at the Oriental Health Exposé Directed by the Chinese governments regulating organization, The China Qigong Scientific Research Society. In 1994 the book China Falun Gong was published and was on the nation's bestseller list. From 1993 to 1996 the Chinese government actively supported and promoted the practice. Falun Gong was in fact saving millions of dollars in health care costs and raising the morality and character of the people.
In 1999, China's government estimated there were approximately 100 million practitioners. At that time, a seemingly jealous and insecure dictator Jiang Zemin outlawed the practice. The Communist Party is officially atheist and many groups that did not hold to the party's ideology were persecuted, including Protestants, Roman Catholics, and Tibetan Buddhists. Put simply there were more people practicing Falun Gong than there where in the Communist Party and this seemed a threat to them. Therefore it was outlawed. Most people in the USA can't understand why Falun Gong was outlawed in China because one of the main tenants of democracy is freedom of belief. Here it might be compared to banning jogging or football. However, individuality and freedom of expression are not of primary importance to the Communist Party. Falun Gong is a free flowing practice. It is without structured rules, unions, religious formalities or licenses and it was something that Jiang Zimen former president, wanted to reform and control. The propaganda campaign slurring Falun Gong is immense. As a consequence, the persecution has spread to other countries.
The Falun Dafa Information Center has estimated over 2,700 peaceful practitioners have been tortured to death in police custody for refusing to renounce their faith and peacefully appealing their right to practice Falun Gong. About 100,000 have been detained, approximately 20,000 of them being sent to forced labor camps without trial. Several thousand have been sent to mental hospitals, a practice that has been condemned by the World Psychiatric Association. The statistics were kept secret by the government so the actual number of abuses is unknown, these are only the known cases.
Falun Gong practitioners respond to this persecution with non-violent peaceful protest and appeal for their basic right through legal channels in China. Dayong Li relates the reaction of the practitioners to the teachings they embody: "Such perseverance and benevolence in the face of all odds is a resounding confirmation of the value of Mr. Li's teachings." On July 22, 1999, Li Hongzhi said of the persecution, "We are not against the government now, nor will we be in the future. Other people may treat us badly, but we do not treat others badly, nor do we treat people as enemies. We are calling for all government, international organizations and people of goodwill worldwide to extend their support and assistance to us in order to resolve the present crisis that is taking place in China."
Around the world practitioners show their support though marches, sit-ins, rallies, leter-writing, publicizing the human rights offenses, and pressing legal action. Dafa practitioners throughout the world have started a global "prayer effort" called Sending Forth Righteous Thoughts. At certain times practitioners all over the globe, sit quietly for about 10 minutes to help eliminate the evil forces in the world and stop the persecution of peaceful Falun Dafa practitioners. Human rights organizations including Freedom House and Amnesty International condemn the treatment of the Falun Gong practitioners. Recently The Epoch Times, published "The Nine Commentaries, China's Past and Future" that exposed the brutal aspects of the persecution. As a result of The Nine Commentaries being published in Chinese, approximately 95,000 communist party officials have resigned from their jobs. Governments around the world also condemn the treatment of Falun Gong practitioners. The U.S. has passed several Resolutions opposing the practice. In 1999 the House unanimously passed (with the Senate concurring) Resolution 218, condemning the acts of the Chinese Government and calling for the immediate release of prisoners. A similar but stronger Resolution 188 was introduced in July of 2002. This is not to suggest that the U.S. government is the "best" or "most advanced" form of government, as it has plenty of human rights offenses to its name, or that Communism is essentially oppressive. However, to date the government continues to persecute this non-violent peaceful practice.
Individuals can help by educating themselves and others about the situation. The negative propaganda has created misconceptions about Falun Gong and its practitioners that need to be dispelled with the truth that millions of ordinary people practice and are enriched by Falun Gong all over the world. For more information go to http://www.faluninfo.net.
An Introduction To Falun-Gong: Index >>
Buddha Showing Thousand Hands (Fo Zhan Qianshou Fa)
This is the "jump start to get energy flowing" usually done first of the four standing exercises (Hongzhi, 2003). Using gentle movements aligned with the meridians, this pose will open and unblock energy channels. The exercise uses a sort of stretching and immediate relaxation. All movements are done slowly as if moving under water. The arms are stretched in seven different directions in a relaxed mode and then hands are placed in front of the chest in prayer-like fashion. Then after the last set of stretching, relax the hands and place them in front of the lower abdomen (dan tein area). Mr. Li Hongzhi in his book The Great Consummation Way Of Falun Dafa (2001) explains the principle of the stance: "At the core of Buddha Showing a Thousand Hands is stretching of the body. This stretching unblocks areas where energy is congested, stimulates the energy within the body and under the skin so that it circulates vigorously, and automatically absorbs a great amount of energy from the universe.
This enables all of the meridians in a practitioner's body to open at the beginning. When one performs this exercise, the body will have a special feeling of warmth and existence of a strong energy field. This is caused by the stretching and opening of all meridians throughout the body. Buddha Showing A Thousand Hands is composed of eight movements. The movements are quite simple, yet they control many things that are evolved by the cultivation method as a whole. At the same time, they enable practitioners to quickly enter the state of being surrounded by an energy field. Practitioners should perform these movements as a foundational exercise. They are usually done first, and are one of the strengthening methods for one's cultivation practice." The following instructions are from www.falundafa.org.
Preparation: Stand naturally with the feet shoulder-width apart. Bend both knees slightly. Keep the knees and hips relaxed. Relax the whole body, but don't become too loose. Tuck the lower jaw in slightly. Touch the tip of the tongue to the hard palate, leave a space between the upper and lower teeth, and close the lips. Gently close the eyes. Maintain a serene expression on the face.
- Conjoining the Hands(Liangshou Jieyin)- Lift both hands slightly with the palms facing up. Have the thumb tips lightly touch each other. Let the other four fingers of each hand meet and overlap on top of each other. For males, the left hand goes on top; for females, the right hand goes on top. Have the hands form an oval shape and hold them at the lower abdominal area. Hold both upper arms slightly forward with the elbows rounded so that the underarms are open.
- Maitreya Stretching His Back(Mile Shenyao) - Starting from Liangshou Jieyin, raise both hands upward. When the hands reach the front of the face, separate them and gradually turn the palms upward. When the hands are above the top of the head, have the palms face up. Point the fingers of both hands toward each other, with a distance of 20 to 25 cm (8 to 10 inches) between them. At the same time, press upward with the heels of both palms, push the head upward, press the feet downward, and stretch the whole body. Stretch for about 2 to 3 seconds, and then relax the whole body abruptly. Return the knees and hips to a relaxed position.
- Tathagata Pouring Energy into the Top of the Head (Rulai Guanding) - Following from the previous movement, turn both palms outward at 140° to form a funnel shape. Straighten the wrists and move them downward. As the hands move down, keep the palms facing the chest at a distance of no more than 10 cm (4 inches). Continue moving both hands towards the lower abdomen.
- Pressing the Hands Together in Front of the Chest (Shuangshou Heshi) - At the lower abdomen, turn the backs of the hands to face each other, and without pausing, lift the hands up to the chest to form Heshi. When doing Heshi, press both the fingers and the heels of the palms against each other, leaving a hollow space in the center of the palms. Hold the elbows up, with the forearms forming a straight line. (For all of the exercises, keep the hands in the Lotus Palm position except when doing Heshi and Jieyin).
- Hands Pointing to Heaven and Earth (Zhangzhi Qiankun) - Starting from Heshi, separate the hands about 2 to 3 cm (1 inch) and turn them in opposite directions. Males, turn the left hand (females, turn the right hand) towards the chest and turn the right hand forward, so that the left hand is on top and the right hand is on the bottom. Both hands should make a straight line with the forearms. Then, extend the left forearm diagonally upward. Have its palm facing down and as high as the head. Keep the right hand in front of the chest with the palm facing up. After the left arm reaches the proper position, push the head upward, press the feet downward, and stretch the entire body to its limits. Stretch for about 2 to 3 seconds, then immediately relax the entire body. Return the left hand to the front of the chest and form Heshi. Next, turn the hands in the opposite directions, so that the right hand is on top and the left hand is underneath. Extend the right hand and repeat the previous movements of the left hand. After stretching, relax the whole body. Move the hands in front of the chest to Heshi.
- Golden Monkey Splitting its Body (Jinhou Fenshen) - Starting from Heshi, extend the arms outward on the sides of the body, forming a straight line from the shoulders. Push the head upward, press the feet downward, and straighten the arms on each side. Stretch outward in four directions, using force throughout the whole body. Stretch for about 2 to 3 seconds. Immediately relax the entire body and form Heshi.
- Two Dragons Diving into the Sea (Shuanglong Xiahai) - Starting from Heshi, separate the hands and extend them downward towards the lower front of the body. When the arms are parallel and straight, the angle between the arms and the body should be about 30°. Push the head upward, press the feet downward, and stretch the whole body, using force. Stretch for about 2 to 3 seconds, then immediately relax the entire body. Move the hands to Heshi in front of the chest.
- Bodhisattva Placing Hands on the Lotus Flower (Pusa Fulian) - Starting from Heshi, separate both hands while extending them diagonally downward to the sides of the body. Straighten the arms so that the angle between the arms and the body is about 30°. At the same time, push the head upward, press the feet downward, and stretch the entire body using force. Stretch for about 2 to 3 seconds, then immediately relax the whole body. Move the hands to Heshi in front of the chest.
- Arhat Carrying a Mountain on His Back (Luohan Beishan) - Starting from Heshi, separate the hands while extending them behind the body. At the same time, turn both palms to face backward. As the hands pass the sides of the body, slowly bend the wrists upward. When the hands arrive behind the body, the angle between the wrists and the body should be 45°. At this point, push the head upward, press the feet downward and stretch the entire body using force. (Keep the body upright-don't lean forward, but stretch from the chest.) Stretch for about 2 to 3 seconds, then immediately relax the whole body. Move the hands to Heshi in front of the chest.
- Vajra Toppling a Mountain (Jingang Paishan) - From Heshi, separate both hands while pushing forward with the palms. Have the fingers pointing upwards. Keep the hands and shoulders at the same level. Once the arms are extended, push the head upward, press the feet downward, and stretch the whole body using force Stretch for about 2 to 3 seconds, then immediately relax the entire body. Move the hands to Heshi.
- Overlap the Hands in Front of the Lower Abdomen (Diekou Xiaofu) - Starting from Heshi, slowly move the hands downward, turning the palms towards the abdominal area. When the hands reach the lower abdomen, place one hand in front of the other. Males should have the left hand inside; females should have the right hand inside. Have the palm of the outer hand face the back of the inner hand. The distance between the hands, as well as between the inner hand and the lower abdomen, should each be about 3 cm (1 inch). Usually one overlaps the hands for 40 to100 seconds.
- Closing Position - Conjoin the hands (Shuangshou Jieyin).
An Introduction To Falun-Gong: Index >>
The Falun Standing Stance (Falun Zhuang Fa)
The next exercise called the Falun Standing Stance is a standing meditation with four wheel-embracing positions. This is on one level "an endurance exercise in relaxation," (Hongzhi, 2003). How long can one stand to be relaxed all depends mainly on letting go of distracting thoughts. Basically, just stand as relaxed as possible for as long as possible as if holding a big ball of energy (the Falun) in front of your head. Then, after about seven to ten minutes (or as long as possible), the hands keep the round shape and move to the lower abdominal area. After holding for a while, the hands are moved overhead. After they are held for a while there, the hands move, once again, down to where the main meridians in the hands line up with the ears, about a foot from them on each side. At the end, as in the first exercise, the hands are overlapped in front of the lower abdomen (dan tein energy channel.) Mr. Li Hongzhi in his book The Great Consummation Way Of Falun Dafa (2001) explains the principle of the stance: "Standing Stance is a tranquil standing meditation composed of four wheel-holding positions. Frequent performance of Falun Standing Stance will facilitate the complete opening of the entire body. It is a comprehensive means of cultivation practice that enhances wisdom, increases strength, raises one's level, and strengthens divine powers. The movements are simple, but much can be achieved through the exercise. Beginner's arms may feel heavy and painful. After doing the exercises, the whole body will immediately feel relaxed, without feeling the kind of fatigue that comes from working. When practitioners increase the time and frequency of the exercise, they can feel a Falun rotating between the arms. The movements of Falun Standing Stance should be done naturally. Don't intentionally pursue swaying. It is normal to move slightly, but obvious swaying should be controlled. The longer the exercise time, the better, but it differs from person to person. Upon entering into tranquility, do not lose awareness that you're exercising, but instead maintain it." The following instructions are from www.falundafa.org.
- Preparation: Stand naturally with feet shoulder-width apart. Bend both knees slightly. Keep the knees and hips relaxed. Relax the whole body, but don't become too loose. Tuck the lower jaw in slightly. Touch the tip of the tongue to the hard palate, leave a space between the upper and lower teeth, and close the lips. Gently close the eyes. Maintain a serene expression on the face.
- Conjoin the hands (Liangshou Jieyin).
- Holding The Wheel In Front Of The Head (Touqian Baolun): Start from Jieyin (the conjoined hand position). Slowly raise both hands from the abdomen, separating them in the process. When the hands are in front of the head, the palms should face the face at eyebrow level. Have the fingers of the hands pointing toward one another, with a distance of 15 cm (6 inches) between them. Form a circle with the arms. Relax the whole body.
- Holding The Wheel In Front Of The Lower Abdomen (Fuqian Baolun): Slowly move both hands downward. Keep the arms in the wheel-holding position as they reach the lower abdominal area. Hold both elbows forward, keeping the underarms open. Keep the palms facing upward, the fingers pointing toward one another, and the arms in the shape of a circle.
- Holding The Wheel Above The Head (Touding Baolun): While maintaining the wheel-holding position, slowly raise the hands until they are over the head. Have the fingers of both hands pointing toward one another, and the palms facing downward. Keep a distance of 20 to 30 cm (8 to 12 inches) between the fingertips of both hands. Have the arms form a circle. Keep the shoulders, arms, elbows, and wrists relaxed.
- Holding The Wheel On Both Sides Of The Head (Liangce Baolun): Starting from the previous position, move both hands downward next to the sides of the head. Keep the palms facing the ears, with both shoulders relaxed and the forearms upright. Don't keep the hands too close to the ears.
- Overlap The Hands In Front Of The Lower Abdomen (Diekou Xiaofu): Move the hands downward to the lower abdomen. Overlap the hands.
- Closing Position: Liangshou Jieyin (Conjoin the hands).
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Penetrating The Cosmic Extremes (Guantong Liangji Fa)
The next exercise is called Penetrating The Cosmic Extremes, "from top to bottom and from bottom to top movement, the hands slowly guides energy from both sides of the cosmos through the body, then the hands spin the energy back into the center of the body (dan tein)" (Hongzhi, 2003). Mr. Li Hongzhi in his book The Great Consummation Way Of Falun Dafa (2001) explains the principle of the stance: "Penetrating the Two Cosmic Extremes channels the cosmos energy and mixes it with the energy inside one's body. A great amount of energy is expelled and taken in during this exercise, enabling a practitioner to purify his or her body in a very short time. At the same time, the exercise opens the meridians on top of the head and unblocks the passages underneath the feet. The hands move up and down according to the energy inside the body and the mechanisms outside the body. The upward-moving energy dashes out of the top of the head and travels directly to the upper cosmic extreme; the downward-moving energy is ejected out from the bottom of the feet and rushes directly to the lower cosmic extreme. After the energy returns from both extremes it is then emitted in the opposite direction. The hand movements are done nine times. After the one-handed gliding up and down movements are done nine times, both hands are to glide up and down nine times. Then, the Falun is turned clockwise four times in front of the lower abdomen in order to spin the outside energy into the body. The movements end by conjoining the hands. Before doing the exercise, imagine you are two empty barrels, standing upright between heaven and earth, gigantic and incomparably tall. This helps channel the energy." The following instructions are from www.falundafa.org.
Penetrating The Cosmic Extremes (Guantong Liangji Fa)
- Preparation: Stand naturally with feet shoulder-width apart. Bend both knees slightly. Keep the knees and hips relaxed. Relax the whole body, but don't become too loose. Tuck the lower jaw in slightly. Touch the tip of the tongue to the hard palate, leave a space between the upper and lower teeth, and close the lips. Gently close the eyes. Maintain a serene expression on the face.
- Conjoin The Hands (Liangshou Jieyin).
- Press The Hands Together In Front Of The Chest (Shuangshou Heshi).
- One-Handed Gliding Up-and-Down Movement (Danshou Chong'guan): From Heshi, simultaneously glide one hand upward and the other hand downward. The hands should glide slowly along with the energy mechanisms outside the body. The energy inside the body moves up and down simultaneously with the hand movements. Males start by gliding the left hand upward; females start by gliding the right hand upward. Pass that hand in front of the face and extend it above the head. Meanwhile, slowly lower the right hand (females, the left hand). Then switch the positions of the hands. Keep the palms facing the body at a distance of no more than 10 cm (4 inches). Keep the entire body relaxed. One up-and-down movement of each hand is one count. Repeatedly glide the hands up and down for nine counts.
- Two-Handed Gliding Up-and-Down Movement (Shuangshou Chong'guan): After the one-handed gliding up and down movement, keep the left hand (right hand for females) up and waiting, and slowly bring the other hand up so that both hands are pointing upward. Then slowly glide both hands downward at the same time. When gliding both hands up and down, keep the palms facing the body at a distance of no more than 10 cm (4 inches). A complete up-and-down movement is one count. Repeatedly glide the hands up and down for nine counts.
- Turning The Falun With Two Hands (Shuangshou Tuidong Falun): After the ninth two-handed gliding up and down movement, move both hands downward past the head and over the chest until they reach the lower abdominal area. Turn the Falun with both hands. The left hand goes inside for males, and the right hand goes inside for females. Keep a distance of about 2-3 cm (1 inch) between the hands and also between the inner hand and the lower abdomen. Turn the Falun clockwise 4 times to spin the energy from the outside to the inside of the body. While turning the Falun, keep the hands within the area of the lower abdomen.
- Closing Position: Liangshou Jieyin (Conjoin the hands).
The Falun Heavenly Circuit (Falun Zhoutian Fa)
The next exercise, The Falun Heavenly Circuit, I like to call caressing the aura. On one level you will encircle your body with the energy in your palms by gently tracing the hands over the entire body front to back. This is on one level an energy balancing exercise that rectifies all abnormal conditions in the body and circulates energy widely. Mr. Li Hongzhi in his book The Great Consummation Way Of Falun Dafa (2001) explains the principle of the stance: "Falun Heavenly Circuit enables the energy of the human body to circulate over large areas-that is, not just in one or several meridians, but from the entire yin side to the entire yang side of the body, back and forth continuously. This exercise is far beyond the usual methods of opening the meridians or the Great and Small Heavenly Circuits. Falun Heavenly Circuit is an intermediate-level cultivation method. With the previous three exercises as a base, the meridians of the entire body (including the Great Heavenly Circuit) can be quickly opened through performing this exercise. From top to bottom, the meridians will be gradually connected throughout the entire body. The most outstanding feature of this exercise is its use of the Falun rotation to rectify all abnormal conditions in the human body. This enables the human body-a small universe-to return to its original state and enables all meridians inside the body to be unblocked. When this state is reached, one has achieved a very high level within In-Triple-World-Law cultivation. When doing this exercise, both hands follow the energy mechanisms. The movements are gradual, slow, and smooth." The following instructions are from www.falundafa.org.
An Introduction To Falun-Gong: Index >>
The Falun Heavenly Circuit (Falun Zhoutian Fa)
The next exercise, The Falun Heavenly Circuit, I like to call caressing the aura. On one level you will encircle your body with the energy in your palms by gently tracing the hands over the entire body front to back. This is on one level an energy balancing exercise that rectifies all abnormal conditions in the body and circulates energy widely. Mr. Li Hongzhi in his book The Great Consummation Way Of Falun Dafa (2001) explains the principle of the stance: "Falun Heavenly Circuit enables the energy of the human body to circulate over large areas-that is, not just in one or several meridians, but from the entire yin side to the entire yang side of the body, back and forth continuously. This exercise is far beyond the usual methods of opening the meridians or the Great and Small Heavenly Circuits. Falun Heavenly Circuit is an intermediate-level cultivation method. With the previous three exercises as a base, the meridians of the entire body (including the Great Heavenly Circuit) can be quickly opened through performing this exercise. From top to bottom, the meridians will be gradually connected throughout the entire body. The most outstanding feature of this exercise is its use of the Falun rotation to rectify all abnormal conditions in the human body. This enables the human body-a small universe-to return to its original state and enables all meridians inside the body to be unblocked. When this state is reached, one has achieved a very high level within In-Triple-World-Law cultivation. When doing this exercise, both hands follow the energy mechanisms. The movements are gradual, slow, and smooth." The following instructions are from www.falundafa.org.
- Preparation: Stand naturally with feet shoulder-width apart. Bend both knees slightly. Keep the knees and hips relaxed. Relax the whole body, but don't become too loose. Tuck the lower jaw in slightly. Touch the tip of the tongue to the hard palate, leave a space between the upper and lower teeth, and close the lips. Gently close the eyes. Maintain a serene expression on the face.
- Conjoin The Hands (Liangshou Jieyin).
- Press The Hands Together In Front Of The Chest (Shuangshou Heshi). Separate the hands from Heshi. Move them downward to the lower abdomen while turning both palms to face the body. Keep a distance of no more than 10 cm (4 inches) between the hands and the body. After passing the lower abdomen, extend the hands downward between the legs. Move the hands downward with palms facing the inner sides of the legs and, at the same time, bend at the waist and squat down. When the fingertips get close to the ground, move the hands in a circle from the front of the feet, along the outside of the feet to the heels. Bend both wrists slightly and raise the hands along the back of the legs. Straighten the waist while lifting the hands up along the back.
- During the exercise, do not allow either hand to touch any part of the body, or the energy on them will be taken back into the body. When the hands cannot be lifted any higher along the back, make hollow fists (the hands do not carry energy right now), then pull them forward passing through the underarms. Cross the arms in front of the chest. (There is no special requirement for which arm is above or which arm is below-it depends on what's natural for you. This is the case for both males and females.) Place the hands over the shoulders (leaving a space). Move both opened palms along the yang (outer) sides of the arms. When reaching the wrists, have the centers of both palms face each other at a distance of 3 - 4 cm (1 inch). At this time, the hands and the arms should form a straight line. Without pausing, turn both palms as if rotating a ball; that is, the outside hand should end up inside, and the inside hand should end up outside. As both hands push along the yin (inner) sides of the lower and upper arms, raise them up and over the back of the head. The hands should form an "x" at the back of the head. Separate the hands, with the fingertips pointing downward, and connect with the energy of the back. Then move both hands over the top of the head to the front of the chest. This is one complete heavenly circuit. Repeat the movements for a total of nine times. After nine times, move the hands down along the chest to the lower abdomen. Form Diekou Xiaofu (Overlap the hands in front of the lower abdomen).
- Closing Position: Liangshou Jieyin (Conjoin the hands).
An Introduction To Falun-Gong: Index >>
Meditation (Shentong Jiachi Fa)
The last exercise is a tranquil meditation exercise using Buddhist hand gestures and energy gathering holding positions to refine and energize the body as well as strengthen divine intuitive powers. The meditation time is generally about an hour for beginners. As with any of the holding positions, the longer one holds the position the faster the energy will grow. Mr. Li Hongzhi in his book The Great Consummation Way Of Falun Dafa (2001) explains the principle of the stance: "Strengthening Divine Powers is a tranquil cultivation exercise. It's a multi-purpose exercise that strengthens divine powers (including supernormal abilities) and gong potency by turning the Falun using Buddha hand signs. This exercise is above the intermediate level and was originally a secret exercise. Performing this exercise requires sitting with both legs crossed. Single-leg crossing is acceptable at the initial stage if double-leg crossing cannot be done. One is eventually required to sit with both legs crossed. During the exercise, the flow of energy is strong and the energy field around the body is quite large. The longer the legs are crossed, the better. It depends on one's endurance. The longer one sits, the more intense the exercise and the faster one's gong grows. Don't think about anything when performing this exercise-no mind-intent is involved. From tranquility enter into ding. But your Main Consciousness must be aware that you're the one who is doing the exercise." The following instructions are from www.falundafa.org.
Meditation (Shentong Jiachi Fa)
- Preparation: Sit with legs crossed. Keep the waist and neck upright. Tuck the lower jaw in slightly. Touch the tip of the tongue to the hard palate, leave a space between the upper and lower teeth, and close the lips. Keep the whole body relaxed, but not too loose. Gently close the eyes. Compassion should arise in the heart, and the facial expression should be peaceful.
- Have both hands in Jieyin at the lower abdomen. Gradually enter into tranquility.
- Performing The Hand Signs (Da Shouyin): From Jieyin, move the conjoined hands slowly upward. When the hands are in front of the head, release Jieyin and gradually turn the palms upward. When the palms are facing up the hands will have reached their highest point. (When doing the hand signs, the forearms lead the upper arms with a certain amount of force.) Then separate the hands, turning them backwards to draw an arc above the top of the head while bringing the hands down until they're in front of the head. Have both palms face upward with the fingertips pointing forward, and hold the elbows inward as much as possible. Straighten the wrists while crossing them in front of the chest. For males, the left hand moves outside; for females, the right hand moves outside. When both arms have formed a horizontal line, turn the wrist of the outside hand outward with the palm upward, drawing a semicircle. Have the palm facing up and the fingertips pointing back. The hand should move with considerable force. Meanwhile, turn the palm of the inside hand slowly downward. When the hand is extended, turn the palm to face forward. The lower hand should be positioned at a 30° angle from the body. Next, turning both palms towards the body, move the left hand (the upper hand) down on the inside and the right hand upward. Then repeat the previous movements using the opposite hands, switching the hand positions. Next, males should straighten the right wrist (females, the left wrist) and turn the palm to face the body. After crossing the hands in front of the chest, extend the palm downward until the arm is straight and the hand is over the lower leg. Males turn the left palm (females, the right palm) inward and move it up. After crossing in front of the chest, move it towards the front of the left shoulder (females, to the right shoulder). When the hand reaches the position, have the palm facing up with the fingertips pointing forward. Then, switch the hands' positions using the previous movements. That is, males should move the left hand (females, the right hand) on the inside; the right hand for males (left hand for females) should move on the outside. Switch the hand positions. When doing hand signs, the movements are continuous, without interruption.
- Strengthening(Jiachi): Following the previous hand movements, move the upper hand along the inside, and the lower hand along the outside. Males, turn the right hand, moving it downward with the palm facing the chest. Males, lift the left hand (females, the right hand) upward. When both forearms reach the chest and form a horizontal line, extend the hands out to the sides while turning the palms downward.
- When the hands are above knee level and extended out, keep the hands at waist level, with the forearms and the backs of the hands at the same level and with both arms relaxed. This position delivers divine powers from inside the body to the hands for strengthening. When strengthening, the palms will feel warm, heavy, electric, numb, as if holding a weight. But don't pursue these sensations-just let them happen naturally. The longer this position is held, the better.
- Males, hook the wrist of the right hand (females, the left hand) to turn the palm to face inwards while moving the hand towards the lower abdomen. After reaching the lower abdomen, the palm should face up. At the same time, males should turn the left hand (females, the right hand) forward while lifting it toward the chin. When the arm reaches the same level as the shoulders, the palm should face down. After reaching the proper position, the forearm and the hand ought to be horizontal. With the centers of both palms facing each other, settle into this position. The strengthening positions need to be held for a long time, but you may hold them as long as you can. Next, have the upper hand draw a half circle forward and down to the lower abdominal area. At the same time, lift the lower hand upward while turning the palm downward. When it reaches the chin, the arm should be at the same level as the shoulders. With the centers of both palms facing each other, settle into this position. The longer this is held, the better.
- Tranquil Cultivation (Jinggong Xiulian): Starting from the previous position, have the upper hand draw a half circle forward and down to the lower abdomen, and form Jieyin with the hands. Enter into tranquil cultivation. Go into ding, but make sure your main consciousness knows you are doing the exercise. The longer you sit, the better-sit for as long as you can.
- Closing Position: Move the hands to Heshi, and come out of ding. Take your legs out of the cross-legged position.
- End With Prayer Position