Microcosmic Orbit (Part 2)

Below are instructions for performing the microcosmic orbit exercise, describing all the vital energy points that qi passes through as it flows through the control and functional channels.

Smile with your eyes. Lower your inner smile to the Dan Tien area, located approximately 3 cm below the navel. Tan Tien is the source of primordial energy, our earthly center.
Smile at your belly button. An open navel area is evidence of harmonious health. When it is blocked, a person becomes a picky and capricious whiner.

Take a quick breath in and out. Breathe exclusively through your nose using the “belly breathing” type (“abdominal breathing”). Take eighteen quick breaths in and out. The area around your navel will become significantly warmer. This exercise is called “breathing with bellows.”
Now smile at the “sexy palace.” In women, this is the “ovarian palace”, it is located 7.5 cm below the navel above the pubis. In men, this center is called the “sperm palace” and is located at the base of the penis under the pubic bone.
When the “sex palace” is open, a feeling of creative power and personal power emerges. When it is closed, life becomes bleak.

Focus on the "sex palace" area. Alternately direct the energy flow to the “sexual palace”, and then to the navel area and vice versa. Do this for several minutes, “flushing” the canal. Up down. As you inhale, the energy is directed to the lower point of the tan tien, and as you exhale, it is directed to the “sexual palace.”

Smile at the perineum, “the gate of life and death.” It is the perineum that is the place of possible energy losses. Therefore, it must be “sealed”. When the perineum is open, you feel confident. Closing the perineum causes a feeling of self-doubt. Direct the energy flow from the perineum to the “sexual palace” and back several times.
Then direct the energy into the tailbone so that it can travel up the spine and into the control channel. At this time, breathe using the “reverse breathing” type. As you inhale, contract the perineum, especially the area between the genitals and anus. On the second inhalation, contract the anus itself. On the third inhalation, contract the muscles located about an inch above the anus and just below the tailbone. Exhale. Over time, you will feel the rhythm of this exercise.

Perform the exercise of contracting the muscles three times again. Inhale, contract the muscles of the perineum, then, without exhaling, take another breath and contract the muscles of the anus. Inhale again and contract the muscles in the area above the anus. Feel the energy filling your lower body.

Place your feet on the ground and feel how the energy rushes up the spine and reaches the sacral (sacral) point, located 3-5 cm above the tailbone. If the sacral center is open, you feel peace; if it is closed, you experience a feeling of heaviness from accumulated problems in the past.
Inhale and squeeze your perineum. The energy will begin to rise to the mingmen kidney center. This point is located on the spine at the level of the navel. When the kidney center is open, a person becomes kind. A closed center awakens the fear of being used in the interests of others.

Bring the energy down to the sacral center and then back to the kidney center. As you exhale, the energy flow descends to the sacral point, and as you inhale, it rises to the kidney point. “Rinse” the channel several times.
Inhale again, squeeze the perineum, the energy will begin to rise up the spine to the center of the adrenal glands, located in the spinal column at the level of the solar plexus. When the adrenal point is open, there is a feeling of freedom. A closed center creates a painful feeling of inhibition.

As you exhale, send the energy down to the kidney point, and as you inhale, send it up to the adrenal point. Do this exercise several times. Rinse the canal and feel it open.
Inhale again, contract the muscles of the perineum, and the energy will rise to the base of the skull, to the so-called “jade pillow”, or “small brain center”. When the "jade pillow" is opened,
a person feels inspired when it is closed - life becomes unbearable.
Rinse the channel. As you inhale, direct the energy down to the center of the adrenal glands, and as you exhale, direct the energy up to the “jade pillow.”