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This is an excerpt from Chris Shelton’s book, “Qigong For Self-Refinement, Total Health with the 5 Elements”. Chp. 1 Pg. 6
1. From the Wu Ji posture, begin relaxing down the body, front, back, and center. 
2. Keeping your breathing long, smooth, even, and deep, begin pulling the breath into the lower abdomen, the lower Tan Tien located about one inch below the navel. Inhaling and exhaling through the nose.
3. Feel as the breath expands the abdomen front, back, left, and right simultaneously.
4. This expansion and contraction, fills the lower Tan Tien.
5. Imagine all the energy from the heavens and your tissues filling up the lower Tan Tien like a white mystical pearl, expanding and contracting with each inhalation and exhalation until this pearl becomes brighter and thicker with energy.
6. As you inhale the pearl expands with white light energy. As you exhale the energy from the pearl fills and restores the left and right kidneys.
7. Continue to do this breathing pattern over and over. This meditation will help ground your energy as well as restore your vitality.
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