Qi (Dan Tian) Exercises

Phase 1 — Regulate Breath & Clear the Channels

Guide: “As you inhale, feel the breath expand lightly into your chest and belly.

As you exhale, feel the weight of your body sink gently toward the earth.”

Take 3–5 breaths like this.

Meridian Cue:

On each exhale, feel tension leaving through the Kidney and Bladder channels down the back and legs into the heels.

On each inhale, feel soft rising energy along the Ren Mai (front midline).

Phase 2 — Lower Dan Tian (Jing / Vitality / Rooting)

Location: Below the navel, deep center of the belly

Element: Earth + Water

Meridians: Kidney, Bladder, Chong Mai (Penetrating Vessel)

Guided Script

Place your hands over the lower belly.

“Bring your awareness into the Lower Dan Tian…

A warm, steady sphere of light deep in your belly…

glowing like a soft ember.”

Take a slow breath in…

Feel the breath sink down into the lower belly.

Exhale…

Let your weight soften into your feet, grounding your energy.

Repeat 6 breaths.

Visualization Option

• A golden-red orb gathering warmth.

• A low, steady flame representing resilience and Jing.

Meridian Cue

“As you inhale, imagine energy entering the Kidney meridian through the soles of the feet…

rising along the inner legs… collecting in the Lower Dan Tian.”

Stay 10–15 seconds in quiet awareness.

Phase 3 — Middle Dan Tian (Qi / Emotion / Transformation)

Location: Center of the chest

Element: Fire

Meridians: Heart, Pericardium, Lung, Spleen

Move your hands to the center of your chest.

Soften the shoulders.

Guided Script

“Bring your awareness to the Middle Dan Tian…

the space of breath, compassion, and emotional clarity.

See a soft, expanding light in the center of your chest…

warm like the morning sun.”

Inhale gently…

Feel the chest open.

Exhale…

Release tightness from the ribs and upper back.

Repeat 6 breaths.

Visualization Option

• A rose-gold or soft green sphere expanding gently with every inhale.

• The heart center becoming light, spacious, unburdened.

Meridian Cue

“As the chest expands, feel the Lung and Heart meridians soften and open…

and the Pericardium channel release tension down the inner arms into the palms.”

Let the breath naturally expand into all directions of the torso.

Pause in stillness.

Phase 4 — Upper Dan Tian (Shen / Insight / Stillness)

Location: Center of the forehead or mid-brain

Element: Sky / Ether

Meridians: Du Mai (Governing Vessel), Bladder channel along the head, Yin Qiao Mai (inner pathway)

Move your hands to gently cradle the space around your forehead or keep them resting in your lap.

Guided Script

“Now bring your awareness to the Upper Dan Tian…

the space of quiet mind, intuition, and inner vision.

Imagine a cool, luminous light at the center of your forehead…

spacious, clear, and still.”

Inhale…

Feel the space behind the forehead brighten.

Exhale…

Allow the mind to soften and widen, like a quiet sky.

Repeat 6 breaths.

Visualization Option

• A silver-white or indigo sphere opening into spacious awareness.

• The mind becoming clear like a calm lake at night.

Meridian Cue

“Feel the breath rise along the Du Mai, lifting gently through the spine to the crown…

and spread outward through the Bladder channel along the scalp…

creating clarity and ease.”

Pause in silence for 10–15 seconds.

Phase 5 — Connecting the Three Dan Tian (Heaven–Human–Earth)

Now guide the student to unify the three centers into a single energetic flow.

Hands rest comfortably near the lower belly again.

Guided Script

“Imagine three spheres of light —

lower belly…

heart…

forehead…

glowing softly within you.”

As you breathe:

• Inhale: a gentle upward flow from Lower → Middle → Upper Dan Tian.

• Exhale: a soft downward settling from Upper → Middle → Lower Dan Tian.

Let this flow feel circular, effortless.

Repeat 6–9 breaths.

Meridian Integration Cue

“Feel the Ren Mai harmonize the front of the body…

the Du Mai support the back…

creating one continuous river of Qi.”

Let the whole body feel connected, integrated, and centered.

Phase 6 — Closing & Sealing the Qi

Hands rest over the Lower Dan Tian.

Guided Script

“Gather all the energy softly back to the Lower Dan Tian…

letting it condense into a warm, steady sphere of light.

Feel grounded… centered… and whole.”

Take three slow breaths, allowing the body to settle.

Finish with a gentle smile.