131 The Internal Exercises 
Teeth Clicking Exercise 
The teeth are vital parts of the digestive system. They break up food and 
distribute saliva throughout the food particles. One needs to protect the 
teeth from decaying, because if one cannot chew properly, one will not be 
able to digest food properly. The resultant decreased capacity to absorb the 
nutritive elements from food develops into a generally weakened internal 
system. To protect the teeth, one needs to do the Teeth Clicking Exercise. Also, the body tends to loosen up and become wlnerable to outside 
germs during sexual intercou rse, orgasm, and while moving the bowels. Teeth clicking or teeth clenching during these moments helps protect the 
body and keep up one's natural defenses. A sign of old age is often loose teeth as well as loose joints . Clicking the 
teeth, as well as clenching the teeth during the day, will help tighten the 
joints of the body and keep the teeth healthy . When practiced in the morning, this exer cise will help awaken you . When practiced during the day, it will help to keep your mind alert. I. Click the teeth together thirty-six times. This strengthens the teeth 
and gums. Figure 60. Teeth Clicking Exercise. FACE RUBBI NG EXERC ISE 
After all the exercises which energize the individual parts of the face 
have been prac ticed, you need to stimulate the skin and facial muscles: 
I. Rub your hands together vigorously . 132 Th� lnt�rnal Ex�rcis�s 
2. Press your palms against your face so that you feel the warmth in 
your hands enter the skin and penetrate into the muscles. Feel the 
energy being absorbed by the cells throughout your face. 3. Rub your hands in outward circular motions around your face. Work your fingers and hands up through the bridge of your nose, 
through your third eye, and out across your forehead, continuing 
down your temples and cheeks and across your chin and mouth, then 
crossing back up along your nose. Continue rubbing for as long as you 
wish. NOTE: You may want to stop occasionally to rub your hands together 
to bring more heat and energy into your face. Practice this exercise 
whenever your facial muscles become tired. This will help to reduce 
the formation of wrinkles and bring a glow to your complexion . THYROID EXERC ISE 
The thyroid gland controls our bodies' metabolism. By massaging the 
thyroid area, energy w ill be sent into the thyroid to help it function more 
normally. Thus metabolism will be helped, enabling the body to eliminate 
more poisons and toxins. Digestion and absorption of nutrients will also 
improve . And thyroid medicine or iodine-both dangerous to take -will 
become unnecessary . a. Figures 6la and 6lb. Thyroid Exercise. 133 The Internal Exercises 
TECHNIQUES FOR RELffiVING PAIN 
This simple exercise helps rel ieve upper back, shoulder or neck pain and 
may be practiced whenev er discomfort is felt in the upper spine. Using this 
exercise can eliminate the need for aspirin. I. Assume the sitting position. 2. If pain is felt in the upper right quadrant of the back, allow your 
right arm to lie motion less on your thighs. If the pain is on the left, do 
the same with your left arm . 3. Extend your left arm out in front of your chest with the fingers 
pointed. 4. Fix your eyes on the fingers of your left hand and slowly begin to 
move your left hand up and out to your left side. Keep your breathing 
normal, and raise your arm as high as possible . Figure 62. Pain Relief Exercise. 134 The Internal Exercises 
5. Slowly lift your arm to its original position . 6. Repeat the movement for a total of 7 times. NOTE: This exercise helps to lure the attention away from pain in the 
upper trunk and bring healing ener gy into the sor e area . Throughout 
the exercise, keep your attention focused on the hand that is being 
raised. If your mind wanders, bring it back to your hand. You may 
wish to synchronize your breathing with the hand raising. In that case 
inhale as the ann moves upward and exhale as you bring the arm 
down. HANDS , ARMS, AND UPPER BODY EXERC ISES 
These exercises are similar to those practiced in T' ai Chi Chuan, Kung 
Fu, and Karate. The exercises build up the strength of the arms and hands, 
tone the muscles and nerves of the arms, increase the circulation of the 
blood, and energize the heart, lung, and Heart Constrictor meridians which 
lie along the ann. The secret of these exercises is that t hey increase the energy within the 
ann, not just the bulk of muscles. By concentrating on the flow of energy 
within the arms and hands, your arms will grow strong and will therefore 
tire less when you are perfonning manual tasks. The exercises help heal all 
problems of the arms, including arthritis, bursitis, and tennis elbow. Arm and Hand Press ing Exercise 
This exercise may be practiced sitting, standing, or lying down. 1. Place your right hand in close to your right armpit with your palm 
facing front. 2. Slowly move your hand away from your chest and extend it 
straight out, leading with the heel of the hand. Keeping your fingers 
relaxed and breathing nonnally, try to feel that you are pushing the air 
away from your body. 3. Repeat this movement for a total of 7 times. 4. Repeat the movement 7 times again with the left hand. 135 The Internal Exercises 
Figure 63. Ann and Hand Pressing Exercise. NOTE: When practicing the Arm and Hand Pressing Exercise, never 
force the moveme nts. Use little pressure and feel that your hands are 
firm but soft and warm and full of energy . Always concentrate fully 
on what you are doing, otherwise you will not be able to stimula te the 
energy so that it flows properly through the arm, wrist, and hand. Hand and Arm Exercise 
This exercise, like the previous one, is used to energize and strengthen 
the arms and hands. This is a subtle but very dynamic exercise which may 
be easily overlooked , but which, when practiced, brings many benefic ial 
results. This exer cise also helps heal problems associated with the shoul­
der, arms and hands, and works to kill the pain accompa nying such 
problems as tennis elbow, bursitis, and arthritis. Practice this exercise 
when you have pain in any part of the upper limbs, and continu e the 
136 The Internal Exercises 
treatment until you have regained the complete mobility of the injured part. 1. Lie down on the floor on your stomach and place your palms on 
the floo r shou lder-width apart and slig htly in front of each shou lder . The forearms and elbo ws should rema in on the floor throughout the 
exerci se. Keep your chest and head up off the floor and breathe 
normal ly. Allow your legs to relax and keep a light but steady 
pressure on your arms. 2. Hold this position for several seconds with a deep and concen­
trated attention. 3. Relax your mind and tum you head back to look at the heel of your 
right foot. As you inhale, feel the air come in through that foot, travel 
up the leg and through your body so that it comes into your right ann 
and down to your fingers. 4. As you exhale, send the air back out of your arm and down the 
right leg so that it leaves your body through the right foot. 5. Tum your head the other way and repeat the breathing using your 
left foot, leg, and ann to follow the air through your body. 6. Repeat the total exercise 7 times each time you practice it. Figure 64. Hand and Arm Exer cise. 137 The Internal Exe rcises 
NOTE A: For the exercise to be effective, you must concentrate 
deeply for the duration of the exercise. If you find that your mind 
wanders during the process, then begin again. At first you will not be 
able to detect the flow of energy through your body, but with practice 
you will come to feel the energy as it enters your foot, travels up your 
leg, and enters into your ann and han ds. The in-flow of energy will 
help to heal any injury or disease you may have in your arms or 
shoulders . Through the use of the breathing and deep concentration techniques , you 
will be stimulating the energy meridians along the legs and arms that supply 
energy to the upper limbs. By practicing this exercise you will not only be 
increasing the flow of energy to the upper body, but you will also be 
increasing the circulation of blood as well. THE LUNG EXERC ISE 
This exercise helps heal any kind of lung problem, even a common cold . It strengthens the entire breathing system, including the skin, which is 
often called the "third lung". Exercising the lungs is vitally important to our health. Full expansion 
and contraction of the lungs allow for full absorption of energy and help the 
lungs combat disease-cau sing agents. (Babies are born with this knowledge 
for they exercise their lungs often by crying. But when these babies learn to 
hold their emotions in to try to remain calm, pressures begin to build inside. This could be the basis for the phrase "the good die young", since the 
"good" control their feelings and reactions. On the other hand the 
''bad'' -those who are emotionally undisciplined and release their emo­
tions readily-live without internal pressure. and so they live longer.) When lungs are healthy they are more capable of handling the many 
disease-causing agents that they continuously filter out of the air. (The 
nose, although a wonderful filtering device, cannot filter out every micro­
scopic particle in the air.) So cigarette smokers whose lungs are still healthy 
will cough a great deal. Coughing is a good sign, for it at least shows that 
the lungs are trying to rid themselves of toxins. To detennine the health of the lungs and body, one should measure the 
length of the inhalation and exhalation. If the exhalation is longer than the 
138 The Internal Exercises 
inhalation , ill health is indicated, since more is going out than is coming in. If the inhalation is long er, that is a healthy sign, since more energy is taken 
in. Snoring is an example of improper breathing brought about by incorrect 
sleeping posi tions. Correct sleeping positions are those that encourage 
nasal breathing. It is even more important that asthma sufferers breathe through the nose. Besides being an air filter, the nose also warms the air to body temperature 
before it hits the delicate lung tissues. If the air temperature is too cold, the 
bronchial tubes are stimulated , and asthma can result. The bronchial tube s 
are tubular sttuctures which make up the greater portion of the lungs and 
which have hair-like projections (cilia) pointing straight within. When 
mucous or cold air flattens the cilia, the bronchial tubes constrict, blocking 
the passage of air into the lungs. Then asthma results. So joggers, walkers , 
and soldiers who are trained in the cold, early mornings are likelier to 
develop asth ma. Asthma sufferers should protect themselves thorou ghly 
from the cold air by wearing a mask when it is absolutely necessary to go 
out in the cold. They should also help the cilia heal by nourishing them with 
herbs especially formulated to help that area. (Regular foods will not help.) And they should do the Lung Exercise. I. Stand with your feet shoulder-width apart and parallel to each 
other . Your back should be straight, your chin slightly toward your 
chest, and your head erect, as if the back of your neck is stretching 
upward. 2. Exhale all the air from your lungs and clasp your hands behind 
your back. 3. Now inhale slowly, expanding your lungs and pushing your hands 
away from your back. Keep your chin tucked into your chest, and use 
only your chest to breathe with while practicing this exercise . 4. Exhaling, drop your hands and bring your anns out in front of you. Continue to raise your arms, bringing your hands up toward your head 
and then around behind your back and back up in front of your body, 
completing one cycle. Your fingers should be pointed throughout the 
rotation. 5. Interlace your fingers behind your back and begin the exercise 
again on the inhalation. 139 ... 
a. The Internal Exercises 
b. c. 
Figures 65a-65c. Lung Exercise. 6. Repeat for a total of 7 times. NOTE: As you inhale air into your lungs, feel the fresh energy come 
in to invigorate the lung tissues. As you exhale, feel all the germs, 
stale air , and toxins leave your lungs. THE HEART EXERC ISES 
The following exercises heal and prevent diseases and problems of the 
heart, to keep the heart strong and healthy . We need to pay particular 
attention to the heart, because it is an organ that works constantly from its 
140 The Internal Exercises 
appearance in the womb to the moment its owner dies; there is no rest for 
the heart. Beside these exercises, Taoism also provides methods for helping a 
heart-attack victim. In case of a real heart attack, rub and pinch the fifth, or 
smallest, finger. The endings of the heart meridian can be found there. If 
the heart really stops, use the fingers to pinch a point above the middle of 
the upper lip. Place the forefinger between the upper lip and teeth and the 
thumb outside the upper lip, and pinch the flesh with these fingers. Pinch 
• 
...... :::::::-e--.. 
-
Figure 66. Pressure Point on Upper Lip. very hard. Doing so has revived even those who have died from heart 
attacks. Several nurses have told me that they actually brought several dead 
patients-they were pronounced dead by the doctors-back to life by 
using this technique. The whole hospital buzzed with excitement­
everyone thought it was a miracle. Unfortunately, the doctors did not 
believe it. Heart Energizing Exercise 
This exercise strengthens the heart tissue and surrounding blood vessels. 1. Sit or stand in a comfortable position with your hands extended out 
in front of your chest at the level of the shoulders. The finger tips of 
each hand should almost come to gether, but keep a little distance 
between them. 2. Keep your eyes focused on the tips of the fingers, or close them 
gently. 3. Nex t, see if you can feel a current of energy flow between your 
fingers , from one hand to the other. 4. Hold your arms out in front of you for as long as you comfortably 
can, and keep your concent ration on the energy flow . S. Let your arms relax for a few minut es, then repea t for a total of 3 
times. 141 The Internal Exercises 
Figure 67. Heart Energizing Exercise. This exercise creates a flow of energy which comes in through the 
fingers of the right hand, comes across the chest and into the heart, then 
passes out through the left arm, hand, and fingers. As the energy passes 
through the heart, it strengthens the heart tissue and surrounding blood 
vessels. If at first you are unable to perceive this energy flow, develop your 
patience and keep practicing the exercise. You will quickly begin to 
perceive a tingling sensation in the fingertips. With practice, you will be 
able to feel the entire circle of energy as it passes through your arms, body, 
and heart. Then you will know that you are building a stronger heart. Strengthening the Nerves Leading to the Heart 
Please refer the first pose of the Twelve Nerve Exercises. Heart Healing Exercise 
This exercise clears the brain and heart of disease-causing agents by 
142 The Internal Exercises 
helping the practitioner relax and reduce the stress on the heart . It can also 
remove diseases and problems of the heart. The heart exercise may be practiced morning, noon and night, depend­
ing upon the seriousness of the problem . If you have a weak heart , practice 
it once a day. If there are palpitations of the heart or angina, practi ce it at 
least twice a day. If you have had a heart attack, then this exercise needs to 
be performed at least three times a day. The exercise may also be practiced 
as preventative medicine to keep a strong heart healthy . I. Lie down on on a firm surface so that only the left side of your 
body is touching the surface. This exercise may only be practiced 
lying on the left side. 2. Extend your left arm so that it lies straight along the left side of 
your body with your hand down toward your left knee. Your left ann 
will press finnly into your chest and heart region as your body lies on 
top of it. Your left leg should be straight, and the right knee should be 
bent slightly. Your right arm will lie gently down on the floor in front 
of your body with your hand a little bit above your head. Allow your 
head and face to relax on the floor. Your left ann should exert quite a 
bit of pressure on your heart so that during the exercise the heart 
remains constrict ed. This prevents the heart from overrea cting. 3. Close your eyes and slowly exhale all the air from your lungs. As 
the air leaves your body, feel the disease, weaknes s, and pain leave 
your heart. Figure 68. Strengthening the Nerves Leading to the Heart. 4. As you slowly inhale, feel the fresh, clean energy enter your heart, 
and feel the heart become strong and revitalized. NOTE A: As you inhale, you may imagine that a mist or wann s team 
is coming into your heart and penetrating every crevice within your 
heart. As you exhale, feel the weakness and disease go out of your 
143 The Internal Exe rcises 
heart with the steam. You want to wash out the heart. At all times the 
inhalation and exhalation should be very slow and done only through 
the nose. NOTE B: For this exercise to be effective, you must concentr ate with 
all the power of your mind. If you find that your mind has wandered 
during the exercise, begin again. ABDOMINAL STR ENGTHENING EXERC ISE 
This exercise strengthens the intestines, colon, and internal organs in the 
abdomen . It tightens the muscles of the abdomen, and corrects such 
problems as constip ation and diarrhea. It also adjusts the posture and 
strengthens the spine. I. Stand with your arms stretched out in front of your body an d held 
slightly above chest level. I 
' 
I 
I 
a. ' b. l 
Figures 69a and 69b. Abdominal Strengthening Exercise. 144 The Internal Exercises 
2. Inhale complet ely, so that your lungs fill with air and your chest 
expands. 3. Exhale slowly, using only your abdominal muscles to force the air 
out of your lungs. As you exhale, slowly drop your arms down to your 
sides and tighten the abdominal muscles as much as possible. 4. Then bring your arms in front of you again and begin the next 
inhalation. 5. Repeat for a total of 7 times. WEIGHT REDUC TION EXERC ISE 
As you may already know, being excessively overwei ght can be danger­
ous to your health. This does not mean that it is wrong to be overweig ht, but 
merely that it goes against the natural laws of healing. Blood which is normally sent to the head and brain remains in the 
abdominal cavity to aid the digestive organs with their increased work load. The heart must work harder (and because of this excess strain, becomes 
critically weakened and more likely to collapse) due to the increase of fatty 
tissues and, usually , because of the weakened circulation in the arteries and 
veins. As a result of fats and lipids in the blood, high blood pressure results. Excessive weight also brings on physical as well as mental fatigue and 
sluggishness by overwo rking the system. There is usually accompany ing 
lower back pain because of the increased load on the spine. It is said that 
when your abdomen is larger than your chest, you can buy a box to prepare 
for your funeral. The Weight Reduction Exercise helps bring down the weight to a 
managea ble level and helps adjust the back to keep it healthy and strong. When practicing this exercise, remember never to force or push yourself 
beyond your limits. Acquire patience and steadiness in your practice . Part One 
I. Stand agai nst a wall so that your heels, buttocks , upper back, and 
head are against the wall. 2. Inhaling through your nose, stretch your body upward , pulling 
145 The lnterMl Exercises 
your abdomen in as far as possible so your chest expands fully . Keep 
your arms by your sides. Your shoulders should feel as if they are 
expanding and pressing against the wall. a. b. Figures 70a and 70b. Part I. 3. Exhale as quickly as possible through your mouth. Blow the 
breath out fully and push your abdomen outward . Your entire body 
will tighten automa tically on the exhale if done prope rly. 4. Practice th is inhale-exhale repetition 7 to 12 times. You will find that with consistent practice, the muscles in your abdomen 
and belly will tighten and become toned and strengthened . Excess fat, 
water, and flesh will be eliminated, and the belly will shrink. Part Two 
I. Stand away from the wall and bring your heels off the floor so that 
146 The Internal Exercises 
you will be standing as high on your toes as poss ible. 2. Kee ping your spine erect and straight , bend your knees slightly as 
if you were going to sit on a chair. Your anns will fall at a 45 deg ree 
angle from your body . Figure 71. Part ll. 3. K eeping your breath regular, stay in this position from I 0 to 20 
seco nds, or longer if possible . NOTE: At first it will be impossible to keep your back straight and 
your heels up very far. Wit h practice and practice , you will be able to 
get your hee ls perpendicular to the floor, your thighs parallel to the 
floor, and your back straight . This pose strengthe ns and tones the thighs, calv es and ankles . It makes 
the abdominal muscles strong and increases the circulation in the legs and 
147 The Internal Exercises 
body, as well as strengthening the back and the nerves in the body. It also 
stimulates the meridians of the bladder, gallbladder, and stomach. These 
meridians lie along the legs , and so it helps to reduce water retention and 
excessive weight and lowers the blood pressure. Always practice both parts of the exercise at the same sitting as they 
balance and complement each other. STO MACH HEALING EXE RCIS E 
This exercise helps stomach pain, ulcers, over-acidity, flatulence, in­
digestion , and stomach cancer. It helps take the focus of the mind away 
from the stomach. 1. Sit in a comfortable position, preferably on a chair with your feet 
flat on the floor, your thighs parallel to the floor, and your spine erect 
and straight. Figures 72a and 72b. Stomach Healing Exercise. 148 The Internal Exercises 
2. Place your left palm on the stomach area slightly to the left of the 
abdominal cavity. 3. Inhaling, slowly move the palm of your right hand away from your 
chest, concentrating and fixing your eyes on the tip of the fingers. As 
you push your hand and arm forward, feel that you're pushing a heavy 
object with the heel of your hand. Your eyes should intently follow 
the movements of your right hand throughout this exercise. 4. Exhaling, slowly bring your right hand back to your chest. S. Perfonn this in and out movement for a total of 7 times. NOTE: As you move your hand away from your chest, feel a band of 
energy moving out of your stomach. The right hand is draining the 
energy. Then feel the left hand absorb new energy into the stomach. For this exercise to be effective, you must concent rate deeply on what 
you are doing. The exercise should be done slowly, with total syn­
chronization of your breath, mind, and hand movements. THE LIVER EXERC ISE 
Besides the lungs, there are two other main filters of the body: the 
kidneys and liver. The liver filters toxins from the body ; therefore, we must 
perfonn the Liver Exercise to keep the liver functioning properly. Throughout this exercise, as with all the exercises, you want to keep 
your mind on what you are doing. It helps if you can feel the flow of energy 
across your chest. Keeping your mind on the task helps to increase the 
benefits derived from doing the exercise as well as serving to unify your 
mind with your body. Practice this exercise in the morning after you have 
performed the Kidney Exercise. I. Sit or lie down in a comfortable position. (Refer to the descriptions 
of the proper way to sit and lie down.) 2. Place the palm of your right hand on the right lateral side of your 
body so that it lies at the base of your rib cage. 3. Push your hand across the front of your chest following the line 
made by the lower rib bones of your chest. Rub up toward your 
149 The Internal Exercises 
sternum and then down toward the left lateral side of your chest . 4. Rubbing once from the right to the left constitutes one tum . Repeat 
the movement for a total of 36 times. Figure 73. Liver Exercise. NOTE A: The heel of your hand should exert pressure on the skin as 
you rub your hand across it. The liver lies just below the skin under 
the right rib cage on the right side of the body. The pres sure exert ed by 
the hand rubbing across the chest stimulates the flow of energy as well 
as the circulation of blood to the liver. NOTE 8: You may also use your left han d to rub across your chest, 
beginning at the left lateral side and again following the outline made 
by the lower ribs as you rub across your chest to the right side. The 
stomach lies just below the skin on the left side of the chest, and so 
this hand rubbing keeps the energy flowing to the stoma ch. Do this exercise 36 times also. You may want to alternate han ds , 
starting first with the right hand for one tum , then using your left hand 
for one tum, continuing the rotation until you have perf ormed 36 
rubbings with each hand. Practicing both forms of this exercise helps build up the relationship 
between the digestive organs, stomach , and liver. One wants to push the 
energy from one organ to the other so that the two organs will work together 
smoothly. Recen tly, while on a lecture tour, I had reason to demonstra te this 
exercise. I asked my audience to perform it for themselves. I noted at the 
time one woman who entered into the spirit of it with obvious gusto. ISO The lnterMI Exercises 
Several weeks later, that same woman telephoned my office to ask if she 
might fly up to see me. When she arrived, to my great astonishment, she 
said she had made the trip only to thank me. ''For what?'' I asked. ''For the 
Liver Exercise," she replied. "I have had liver trouble all my life. When 
you demonstrated the Liver Exercise at your lecture, I said to myself, 
'What have I got to lose?' and began doing the exercise . Two weeks later, 
at my regular checkup, my physician told me my liver condition had 
improved sixty percent, and he couldn't imagine why. So that's why I'm 
here. Simply to thank you!" THE KIDNEY EXERC ISE 
This exercise stimulates the adrenal glands and the kidneys, which lie 
directly behind the small of the back. Lower back pain is often caused by a 
weakness in the kidneys. Two factors which help weaken the kidneys are 
drinking an excess of liquids and standing on the feet for prolonged 
periods. By practicing this exercise you will be strengthen ing, energizing, 
and healing the kidneys and adrenals. By association you will be helping 
lower back problems as well as strengthening the eyes, as the kidneys are 
also connected with the eyes. Further, the exercise helps keep the skin 
smooth and beautiful, as the kidneys' capacity for filtering toxins is kept at 
a maximum, and encourages strong sexual feelings by energizing the 
glandular system. This exercise may by practiced in a standing or prone position. I. Rub your hands together vigorously to get the energy flowing into 
your palms and fingers. 2. Place your palms on the small of your back. Keep your upper body 
tilted slightly forward. Feel the energy and heat flowing from your 
hands into your back and kidneys. 3. Massage the small of your back by rubbing up and down and then 
in a circular motion across your back. 4. Clench your fingers together to form two fists and hit the small of 
your back with the back of your hands. Pummel the area softly for a 
few seconds. 151 The Intern al Exercises 
a. b. Figures 74a and 74b. Kidney Exercise. 5. Repeat the rubbing and pummeling action for a total of three 
times. 6. This exercise should be done in the morning or whenever there is 
lower back pain. THE LOWER BAC K EXERC ISES 
Pain itself is not a disease but rather a signal of an existing or developing 
problem. Lower back pain is no exception . Lumbago , lordosis, slipped 
discs, and other back problems limit movement and create unnecessary 
pain. The Lower Back Exercises are designed to strengthen the spine, the 
muscles around the abdomen, vertebrae , tail bone, and kidneys. When 
done daily, they can correct lower back problems. 152 The Internal Exercises 
Exercise 1 
1. Sit in a comfortable position and bring your knees up to your 
chest. Hold around the knees with your hands. If possible , grab onto 
your elbows with your hands. 2. As you inhale, straighten your spine and lift your head upward . 3. As you exhale, hunch your back so your lower abdomen becomes 
like a bail-as if you were about to roll over backward. Your head 
will come forward toward your knees. 4. Repeat th is straightening and hunching movement for a total of 7 
times. Seven is the number of creation , and this exercise will help 
create a new back. Practice all the movements slowly, with your full 
concentration on your lower back. Figures 75a and 75b. Exercis el. Exercise 2 
This exercise may be done while lying on your back. I. Place one hand under your lower back and feel the hollow space 
under your lower spine. 2. Tuck under your tail bone and drop your lower back to the floor as 
much as possible . 153 The Internal Exercises 
Figure 76. Exercise 2. 3. Release your back to the beginning position, and start again. 4. Repeat this progression for a total of7 times, which comple tes one 
cycle. THE SUN WORSHIP EXERC ISE 
Sunlight represents a positive, energizing force which we can harness to 
help cleanse our bodies as well as our minds. Sunlight enables the skin of 
our bodies to produce vitamin D, a necessary nutrient for good health. The 
combination of fresh air and sunlight has been used throughout the ages as a 
tonic for many ailments of the body. The Sun Worship Exercise works to wash the body both on the outside 
and on the inside , cleaning out disease and germs, and restoring a feeling of 
vibrant and glowing health. Normally we clean our mouth and teeth and the rest of the body when we 
wash , but we nev er really think to clean the rectum and anus thoroug hly. This negligence can cause an accumulation of germs at the anal opening , 
causing weakness to occur and possibly hemorrhoids, polyps, or cancer of 
the colon or anus . Sunl ight is an ever-present and free source of energy 
which we can bathe ourselves in to wash out all disease and weakness and 
restore our energy to its proper level. 1. Tum your body so that the spine faces the sun. 2. Lean over so that the sunlight is allowed to come into the anal 
openin g . (This exercise needs to be done in a nude for best results.) 154 The Internal Exercises 
Figure 77. The Sun Worship Exercise. 3. Feel the warmth of the sunlight penetrate into the tissues. NOTE: This exercise may be done lying down, but make sure that 
your sexual openings and anus are bathed in the sunlight. LOWER BODY AND 
SEXUAL GLANDS EXE RCISE 
The primary symptoms of old age are often experienced as coldness or 
numbness in the legs and feet due to the deterioration of the circulatory 
system at the extremities of the body, stiffness of the joints, and lack of 
sexual energy. This exercise is designed to reverse these and other degen­
erative problems of the lower trunk, thus restoring youthfulness to the 
body. The pose increases the circulation to the toes, feet, and legs as well as 
the organs throughout the abdome n. It frees the pelvis and joints of the 
knees and ankles, strengthens the nerves throughout the lower trunk of the 
body, and stimulates the kidney, liver, and spleen-p ancreas meridians 
which pass up on the inside of the legs and into the sexual glands. It works 
to cure sexual problems, such as impotence, premature ejaculation, and 
other problems of retardation. It also cures menstrual problems of the 
155 The Internal Exer cises 
female system such as cramps and excessive bleeding . It is also an excel­
lent exercise for pregnant women as it opens up the pelvis and assures an 
easy deli very. I. Sit on the floor and bend your knees so that the soles of your feet 
come together in front of your body. 2. Rub the bottoms of your feet together until they are warm, and 
then touch them together. 3. Rub your toes with your fingers to stimulate the circulation in your 
feet. 4. With your feet together, draw your heels as close into the pelvis as 
you can set them. 5. Begin to work your knees down toward the floor by pressing your 
elbows in against your thighs while holding onto your toes with your 
hands. Do not force your knees down. Just allow the muscles to relax 
as you push them down . 6. Using the palms of your hands, rub the inside of your thighs 
starting at the knees, massaging upward to the inner pelvis. This wiD 
stimulate the liver, kidney, and spleen- pancreas meridians. 7. Repeat the massaging action for a total of 7 times. a. b. Figures 78a and 78b. Lower Body and Sexual Glan ds Exerc ise. 156 The Internal Exercises 
8. Then gently beat on your inner thighs with your fists. This will 
stimulate the circulation of blood and energy in your legs and sexual 
organs. 9. Continue to work with the exercise as long as you feel comfort­
able. TOE WIGGLING AND BODY STRETC HING 
During sleep, or for that matter during any prolonged period of inactiv­
ity, toxins accumulate in the muscles due to the decrease in circulation, 
which also results in stiffness. Old age is often said to begin in the toes, as 
older people often suffer from poor circulation and cold feet. What we need 
then is to stretch the body upon rising to help break up the toxins and restore 
the proper circulation to the muscles and tissues in the body. This helps us 
to wake up and become alert more quickly . If you observe animals such as 
the cat, you will see that when they wake up the first thing they do is stretch 
their bodies. They are following a natural law which we too need to follow. 1. Upon rising in the morning and while st ill in bed, stretch your 
anns, legs, back, and feet. It does not matter which way. Just stretch. Be very free about it, following no particular form or style. After you 
stretch, pause briefly to relax before getting up. -- "--
a. b. Figures 79a and 79b. Toe Wiggling Exercise. 157 The Internal Exe rcises 
2. Now you need to move and stimulate the toes. Wiggle the big toes 
back and forth several times. By moving the large toe , you stimulate 
all the nerves in the body. 3. Wiggle your toes twelve times. Make sure that you pay close 
attention to the toe moveme nt, so that the exercise becomes a medita­
tion as well. This will increase the benefits you derive from this 
exerc1se. This is coincident to the sc ience currently known as Reflexology . The 
related sciences of Reflexology and Zone Therapy have been known and 
practiced for over 6,000 years. When one wiggles the toes, the liver is 
exercised and stimulated and energy is sent to the sexual glands. By doing 
this exercise, you will have at one stroke stimulated your whole body 
through your feet. INTERNAL ORGAN RELAXATION 
The internal organs of four-legged animals hang freely within the abdo­
men, and so they are always assured the proper amount of blood. The 
organs of a human being, however , are piled one on top of the other when 
standing erect. We need, then, to give these organs a chanc e to relax and 
have some free space, so that they might enjoy proper circulation . Once 
again, we need to follow the example given to us by other anim als. Begin 
this in the morning after stretching and wiggling the toes . I. Roll over on your bed or onto the floor so that the toes, legs , knees, 
and hands are on the floor. You will be like a dog, with your head 
forward and your chest parallel to the floor. Pause a moment to allow 
blood to circulate freely into and around all the internal organs. 2. Then slowly sit back on your heels and lower your forehead 
toward the floor. Your arms will stretch out in front of you. Close 
your eyes and remain in this posit ion for a few seconds, then come 
back to the kneeling position. 3. You may want to synchro nize your breathing with the movements 
of the exercise, but however you do it, alwa ys keep the breathing easy 
and natural . 158 The Internal Exercises 
a. 
b. Figures 80a and SOb. Internal Organ Relaxation . 4. Repeat the exer cise seve n times. In this exercise, blood is retained in the stomach and the intestines to 
strengthen digestion and elimination. Sitting down onto the heels forces 
blood to flow to the heart, lungs , and brain. Blood then flows back to the 
heart easily so that the heart has a chance to rest . During sound sleep , the 
flow of blood to the head is reduced . We need to start with this pose in the 
morning to bring the blood to our brain so that we will feel fresh , alert , and 
alive. Those who have high blood pressure are cautione d not to practice this 
position until their blood pressure has been brought to within normal limits 
through the practice of the other Internal Exe rcises . This pose tends to bring 
too much blood to the brain and incr eases one 's blood press ure, so that it 
may be dangerous for persons suffering from high blood pressure to 
perform this exerc ise. 159 The Internal Exercises 
It wou ld also be wise for the average person to work into this pose 
gradua lly. One doe s not want to put such pressure on the brain too quickly. Allow the arteries, veins, and capillaries to accommo date over time to the 
increased flow of blood caused by this exercise. At first, practice the pose 
once or twice, slowly working up to seven times over a peri od of a few 
weeks. RUBBING THE ARMS AND LEGS: 
MERIDIAN MASSAGE 
Energy circulates throughout the body along minute pathways called 
meri dians. An understanding of the meridians and their vital functions of 
providing every cell of the body with energy is mandatory if one is to 
master the techniques of the breathing and contemplation exercises in the 
system of Internal Exercises. The means whereby man is created, the means wher eby diseases 
occur, the means wher eby man is cured, the means whereb y diseases 
arise: the twelve mer idians are the basi s for all theory and trea tment. The meri dian is that which decides over lif e and death . Through it the 
hundred diseases may be treated . Nei Ching 
Regarding the meridians, Dr. Kim Bong Han of the University of 
Pyongang in North Korea, after conducting an extensive series of experi­
ments , arrived at a conclusion for the actual existence of these pathways of 
energy. He reported that the meridians were actually composed of a type of 
histological tissue as yet unnoticed by scientists who, prior to Dr. Kim's 
experi ments , had believed that the meridians were simply imaginary lines. He discovered the structur e and function of the meridian system to be 
totally different from those of the lymphatic, circulatory, and nervous 
systems . The meridians are symmetrical and bilateral channels with a diameter 
ranging between 20 and 50 millimicrons. They exist beneath the surface of 
the skin and have a thin membntnous wal l which is filled with a transparent, 
colorless fluid. Each of the main meridians develops intricate subsidiar y 
160 The lmernal Exercises 
branches, some of which supply adjacent areas with energy while others 
ultimately reach the surface of the skin. The places at which the branches 
reach the skin's surface are the points illustrated on an acupuncture chart. Often several branches from different main channels converge at a single 
point. By stimulating that point, the energy in several channels can be 
affected simultaneously. The meridians are encircled by blood vessels that 
are especially in abundance around the individual branches stemming from 
each of the main channels. (The bleeding that some patients report after 
undergoing acupuncture is an indication that the practitioner has narrowly 
missed the point on the surface of the skin and pierced one or many of the 
vascular vessels surrounding the point.) After conducting many experiments, scientists discovered that the 
meridians are pathways for electricity. This led to the invention of � 
machine called the Point-Loca tor, an instrument which indicates the points 
where the branches of the meridians reach the skin's surface. At present, 
the quality of the impulse that travels along the meridians is the subject of 
intensive research among Chinese scientists, while many Western in­
vestigators are currently trying to determine possible associations between 
the meridians and the autonomic nervous system. The meridian system, a physiological structure, provides a means by 
which many of the energy principles that have been labeled as purely 
hypothetical-even to the point where their actual existence has been 
questioned-can be proved valid. Since the reality of the meridian system 
has been experimentally verified by research ers like Dr. Kim, we can now 
conclude that the main functional purpose for which that system exists is to 
provide an effective means of transmitting the all-pervading but invisible 
energy which animates all manifestations of life. Their subtlety, when 
perceived in relationship to even the most microscopic aspects of the 
physical body, suggests that the meridians may well be the ''missing link'', 
or the threshold between pure energy and its first manifestations as micro­
scopic matter. Although the first scientific proof of the existence of the meridian system 
is believed to be the result of Dr. Kim's efforts, conclusive evidence for the 
existence of the meridians was found in 1937 by Sir Thomas Lewis of 
England . His report, published in the British Medical Journal of February , 
1937, stated he had discovered an ''unknown nervous system'' that was 
unrelated to either the sensory or the sympathetic nervous systems. Rather 
than being composed of a network of nerves, he reported , the newly 
discovered system was composed of a network of incredibly minute lines. 161 The Internal Exe rcises 
Although his report went relatively unnoticed by his colleagues, it was the 
first concrete verification in the West of the physiolo gical system that 
Taoists knew to exist thousands of years ago. Meridi an, a word borrowed from geography, indicates a line joining a 
series of ordered points. There are twelve main meridians. A meridian is 
assigned to each of the five organs, the six bowels, and the pericardium­
here referred to as the Heart Constrictor. (The idea of the six bowels is often 
perplexing to those unacquainted with Taoist philosophy. The five organs 
are the heart, spleen-pa ncreas, lungs, kidneys, and liver. The six bowels 
are the large intestine , bladder, ''Triple Heater'' [an ancient term indicat­
ing the internal glandular system], gallbladder, small intestine, and stom­
ach. lfte Heart Constrictor or pericardium corresponds to the blood vessel 
system. [Please refer to my book The Great Tao for a fuller explanation.]) Each of the main meridians has both a point of entry and a point of exit. Energy enters the meridian at the point of entry, circulates along the 
meridian , flows through the point of exit and on through the point of entry 
of the succeed ing meridian. The point of exit on a meridian is connected to 
the point of entry on the succeeding meridian by a secondary channel. The 
direction of the flow of energy along a meridian remains constant and never 
vacillates after flowing through the point of entry. (See figures 83-96.) The meridians are the means by which the organs and bowels are linked 
together, and by which each organ and bowel is enlivened by energy as it 
circulates along the meridian circuit. A question that might naturally aris e 
as a result of the illustrations depicting the sequence of the mai n meridians 
is: ''According to the information given thus far-if an organ or bowel 
associated with one of the main meridians were to become diseased, 
wouldn't it be logical to conclude that the energy would then be block ed 
and be unable to complete its cycle of circulation?'' The answer is no, 
because in addition to the twelve main meridians, there are eight extraor­
dinary meridians which provide for the circulation of energy when it 
becomes superfluous or excessiv e in one of the main meridians. The eight extraordinary meridians can justifiably be called "lifesavers " 
in that they provide for bodily energy to continue its cycle of circulation, 
regardless of whether any one of the organs or bowels becomes diseased , 
thus blocking the meridian circuit. Taoist teachings explain the pwpose of 
the eight extraordinary meridians as being analogous to the d rainage 
ditches and dikes that sometimes exist alongside a major river (which, of 
course, corresponds to the major meridians). If for any reason the river 
should beco me flooded and overflow its banks, the drainage ditches are 
162 The Internal Exercises 
designed to accommodate the superfluous water. Just so, the flow of 
energy along the eight extraordinary meridians is not constant, but is 
detennined by the amount of excess energy in the main meridian. The meridians or energy channels which regulate the liver, pancreas , 
and kidneys all come together on the inside of the thighs. These three 
meridians come in to energize the entire upper channel of the body. By 
massaging these pathways correctly, we are able to stimulate the entire 
body, including the sexual organs, as these meridians pass through the 
pelvis on their way up the body. In a similar fashion, the gallbladder, 
bladder, and stomach meridians run in a downward path along the outside 
of the leg. By massaging these pathways, we stimulate the organs and 
tissues associated with the meridians. Upward Massage 
By massaging the legs on the inside in an upward manner, we stimulate 
the circulation of blood within the lower half of the body. People who have 
jobs which require them to sit or stand all day long tend to develop cramps 
and varicose veins in their legs. This is because the blood tends to gather in 
the feet and legs, which hamper s proper circulation. By stimulating the 
meridians of the leg, we can strengthen the healthy flow of blood and 
prevent future problems from developing in the legs. This exercise may be done standing, sitting, or lying down. 1. Place the palms of your hands on the inside of your legs at the 
ankles. 2. Slowly bring your palms up your legs, through the inside of your 
knees, up your thighs and into your genitals. 3. Repeat this movement for a total of 12 times. NOTE: At all times keep pressure on your hands so that a slight 
warmth may be felt as you massage your leg . Breathe normally 
throughou t the exercise. You may also practice this exercise by just 
concentrating on rubbing the area from the knee to the thigh. This is 
the most important part of the exercise. Downward Massage 
By massaging the outside of the legs in a downward fashion, problems 
such as high blood pressure, water retention, and obesity (all of which are 
163 The Internal Exercises 
associated with the gallbladder, bladder, and stomach meridians) can be 
corrected or prevented from occurring. Problems of bursitis and arthritis 
can also be reversed or at least prevented from degenerating further. This exercise may be done standing, sitting, or lying down. The standing 
position also helps to stretch the hamstrings, knees, tendons, and calves of 
the legs and brings energy down into the toes. 1. Place the palms of your hands on the outside of your thighs. 2. In a continuous motion, rub your hands down your legs along the 
outside of your knees and calves until you come to the ankles. 3. Repeat this movement for a total of 12 times. Breathe norm ally as 
you perfonn the exercise. This movement helps dispel the energy from the body. This is why it 
helps problems such as obesity, water retention, and high blood pressure . You will want to do this in the morning as at that time it is preferable to 
energize the body by practicing the upward massage only. \ 
\ 
\ l I 
\ \ I I 
'\ \ ,' I 
\ \ ' J , \ \ ' •• I � 
I \1\ ,' �I I 
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'1 ·�x 
a. Upward Meridians. b. Downwa rd Meridians. Figures 8la and 8lb. Meridian Massage: Leg Rubbing . 164 The Internal Exercises 
Arm Massage 
Just as with the leg massage, you may massage your arms to stimulate 
the heart, lung, and Heart Constrictor meridians which run down the inside 
of the arm and the Triple Heater, large intestine, and small intestine 
meridians which run up on the outside of the arms toward the shoulders. 1. Place your left palm on the inside of your right shoulder. 2. In a continuous motion, rub your palm down through the inside of 
your elbow to the tips of your fingers. 3. Bring your left palm over your fingers and continue to rub up the 
back of your hand, through the outside of your elbow and onto your 
shoulder. 4. Repeat this movement for a total of 12 times. S. Reverse the above by bringing your right hand onto your left arm, 
rubbing first downward on the inside of the arms, then upward along 
the outside of the arms. Repeat this also for a total of 12 times . ... ... ' 
\ 
I • 
I 
" 
Figures 82a and 82b. Meridia n Massage: Arm Rubbing . 165 The Internal Exercises 
The efficacy of the Internal Exercises is based on the development of the 
proper flow of energy throughout the meridians in the body. Each exercise 
is designed to stimulate a particular meridian, or, as in the case of the 
Meridian Meditation, the entire meridian system. By learning the Internal 
Exercises, especially the Meridian Massage, we are able to help our bodies 
gain control over the very energy upon which all life depends. We can then 
use this energy to heal both ourselves and others, and to insure our 
continuing health and spiritual growth and even our potential immortality. PART ill 
ADVANCED 
LIVING 7 
Taoist Meditative, 
Contemplative , 
and Breathing Exercises 
In addition to the physical exercises, the ancient Taoists discovered 
invaluable methods of meditation and breathing, such as the Meridian 
Meditation, Brain Cleansing and Breathing Exercises. They used these to 
augment the energy within their bodies, to help provide for a constan t and 
unimpeded flow of energy along the meridians, as well as providing a tool 
for observing inner states of weakness and disease . They also discovered 
practical contemplative exercises, such as the North Star Meditation, 
Candlelight and Sunlight Contemplations, and Concentration Exercise, 
which were used to focus their energy in desired directions toward specific 
goals, such as a new job or financia l security or to cultivate the mind or 
peace of mind. The Taoists developed meditative breathing techniques which were 
concerned with transmuting the flow of the generative energy. Instead of 
being discharged to procreate offspring or to waste away, it is retained in 
the body for purification and transmutation into positive vitality. These Taoist Medita tive , Contempl ative , and Breathing Exe rcises 
technique�, called Immortal Breathing (the Small and Large Heavenly 
Cycles), 8fC a series of comp rehensive methods designed to create an 
alchemical change within the practitioner to bring him or her into a final 
state of self-realization and immortality. The Taoist exercises, including the physical, meditati ve, contemp lative, 
and breathing techniques, are aimed at the unification of the spirit, mind, 
and body. If an individual is forever unified in mind, body, and spirit, he or 
she will never die, for death is a separation of spirit and body. Unification is 
the way of God, or life, and separation is the way of Satan, or death. With 
these principles in mind, one can isolate true teachings from the false: those 
which are true will promote life, and those which are false will promote 
separation of spirit and body. Upon practicin g the Internal Exercises the 
practitioner will immediately recognize the exercises as being the former, 
for friction between the spirit, mind, and body will be reduced until there is 
only complete unification, oneness, and stillness-the realization of Tao. The fi� step in all the Internal Exercises encourages the practitioner to 
do somet ·ng, to take some kind of action either through specific physical 
orconcen rative tasks. Then these will enable the practitioner to go beyond 
I 
action into the Tao, or a state of ac tion without action. The practice of the 
breathing and meditative aspects of the Internal Exercises leads one into a 
realization of this second step-that of non-action. According to Taoist theory, realizing the Tao occurs in three stages. The 
first stage is called you wei , meaning "action", or diligent practice. By 
working hard, we will arrive at the higher stage, which in Chinese is called 
wu wei, meaning ''no action''. At this point we need not attend to 
everything personally in order to do everything. However, for the entering 
into the Tao to occur, we must learn that in every state of non -action there is 
action, in order to enter into the highest stage, called wu bu wei , where 
everything is done without any need for action. In the pur suit of lear ning, every day something is acqu ired. In the pur suit of the Tao, every day som ething is droppe d. 
Less and less is done 
Until ;,on -action is achie ved . When nothing is done, nothing is left undon e. 
The world is ruled by letting things take their course. It cannot be ruled by interfering. Tao Te Ching XLVIII 
170 Taoist Medit ative , Contempl ative , and Breathing Exercises 
By practicing the Internal Exercises, man prepares himself for this final 
ttansformation which occurs in a state beyond time and space, in which 
man realizes his true natural place in the universe. • 
MERIDIAN MEDITATION 
Utilizing the pathways of energy which already exist in the body, 
Meridian Meditation enables its practitioner to tum her/his eyes inward to 
her/his own body and detect states of weakness as if she/he were seeing 
them clearly with her/his eyes. Once properly versed in this discipline, no 
one will be better equipped than you to diagnose your own state of physical 
health. Modem day machines and analytical techniques (X-rays, scanners , 
blood and urine analysis, etc.) are useful in diagnosing certain ktiseases, 
especially inflammatory diseases, but they have more problems di�gnosing 
degenerative diseases related to nerve and energy problems which subtly 
weaken organs and tissues and later lead to complex medical problems . These problems are detected only when it is too late. Weakness is the first 
step toward disease. If we have no weakness es, then it will be im�ssible to 
contract a serious illness. Through the technique of Meridian Meditation 
we are able to enter into our own energy pathways and detect any illness 
before it is too late. Then when we discover a problem such as an energy 
blockage , we can use the different modes of healing available to us� such as 
Internal Exercises, herbs, Tui-Na , etc. Meridian Meditation can often be used to uncover the ori�ns of a 
weakness first thought to be located in another point in the body. A case in 
point is illustrated by the time I was plagued with a harsh and constant 
cough which was irritating the mucous linings in my throat, thus making it 
exceedingly difficult for me to talk. At first I thought this was due to a 
problem within the lungs and took appropriate herbs to treat what I thought 
to be the source of my problem. When the irritation still did not disperse, I 
suspected something else might be wrong. Using the Meridian Meditation, 
I observed that the origin of the problem was not in my lungs, but in my 
heart, the organ which supports the lungs. And so, after using a different set 
of herbs to treat the heart, the cough began to abate the next <lay. The 
Meridian Meditation can also be practiced as a preventive technique. It 
171 Taoist Medit ative , Contemplative , and Breathing Exercises 
gives the student a method to discern states of weakness before they 
become ma jor diseases. For example, cancer takes many years to manifest 
into its outward form. The inner observation one gains through Meridian 
Meditation can help prevent it at its onset. Thus, this method of self­
diagnosis helps a person to see all the signs before a disease begins to take 
hold in the body. Meridian Meditation is also a system of self-healing. By meditating on 
sites within the body where energy has become blocked, it is possible to 
re-establish an unimpeded flow of energy at this point. For thousands of 
years, Meridian Meditation has been used for this purpose, and it has 
contributed greatly to the physical and spiritual development of many 
Taoist sages. Meridian Meditation is learned in three stages: I. Memorizing the 
meridians, 2. Feeling the energy path ways, and 3. Tracing all twelve 
meridians at once. I. First you must familiarize yourself with the meridians. To do this 
thoroughly and accurately, you should buy a good acupuncture chart. Learn them one at a time, in the prescribed sequence as they are 
illustrated in the figures. The first meridian will be the lung meridian. To reinforce its memory, use the bulb of the thumb or the tips of the 
index and middle fingers to gently massage the entire length of the 
meridian. As you do this follow the correct direction of the flow of 
energy. Go up where the energy flows up and go down where it flows 
down. 2. After becoming thoroughly acquainted with the paths of the 
meridian and the direction of energy flow, try to feel the energy flow 
within the meridians. The correct method is to first find a comfortable 
position, either lying or sitting down. Sitting on a soft cushion is 
preferable; keep the spinal column straight so that the tail bone and the 
spinal column at the waist are in line. Your shoulders and back should 
be relaxed, however, so that the shoulders automatically fall into their 
natural position, which is slightly forward. This allows for maximum 
expansion of the lungs. Place the hands on the legs with the thumbs 
folded inside the palms. Empty the mind of all irrelevant, excess 
thoughts and focus all of your attention upon the lung meridian. You 
may want to begin by tracing the path of the lung meridian with your 
fingers, as in stage I. Now pay close attention to the subjective 
feeling that arises as a result of this procedure. Then keep your hands 
172 Taoist Medita tive, Contempl ative , and Breathing Exercises 
on your legs and try to feel a flow of energy descend down your ann 
along the lung meridian. Eventually you will sense even the most 
minute energy fluctuations along the meridian. Continue to repeat 
this procedure along the large intestine meridian and subsequent 
meridians in their appropriate order. After a number of practice 
sessions, you will begin to perceive the flow of energy along the 
meridians. 3. When you are able to feel the flow of energy in all twelve 
meridians, you will want to do many meridians at the same time. For 
instance , you may want to do all the meridians that pass through the 
head, the torso, or the lower half of the body at once. To do so many at 
once, you should first assume the body position described for stage 2. Cleanse the mind of all irrelevant , excess thoughts and focus all of 
your attention upon the meridians in the head. You may begin tracing 
the meridians by holding your entire hand over the meridians. Do this 
slowly and pay close attention to the subjective feelings that arise. Feel for energy flows. Continue to repeat this procedure until you 
sense even the most minute energy fluctuations in the head. Repeat 
this procedure for all the meridians in the torso and the lower half of 
the body. NOTE A: Occasional ly, as you begin your practice, you will sense an 
energy blockage where it will be difficult to follow the energy along 
the particular meridian you are tracing. For example, you may feel the 
energy flowing down the ann on the lung meridian , but it may stop 
when you get to the elbow. Thus you will know that you have a 
blockage of some sort. Begin again at the upper ann and retrace the 
flow. If it blocks again, begin again until you feel an unimpeded flow 
of energy. This may take several attempts or it may take weeks to get 
past this area. However, when you do feel that the energy is flowing 
smooth ly and freely, you will know that you have effectively pre­
vented or corrected a weakne ss or disease within yourself. If the 
energy does not flow prope rly after a number of attempts at one 
sitting, go on to feel out the flow of energy throughout the other 
meridians. Then, either when you have finished or at another sitting, 
you may return to the energy block. NOTE 8: Always keep in mind what you are doing. If the mind 
wanders , then start again from the beginning . Do not be anxious to 
hurry the process. First feel where the energy is going and do not 
173 Taoist M edita tive , Contem plati ve, and Breathing Exercises 
interrupt your feeling process. Eventually you will be able to very 
directly feel the flow of energy. With the Meridian Meditation, in as little as three months, one will be 
able to willfully feel the energy flow along any one of the meridians. Becoming consciously aware of the circulation of energy within the body 
will enable one to maintain a state of energy balance under any and all 
circumstances . Disease can only inhabit a body in which there is an erratic 
flow of energy along the meridians. We need to learn to make our way aro und the inner world before we can 
learn to make our way arou nd the universe. By practicing this method of 
meditation, one will learn how to unify the mind and the body in one's 
personal microcosm . Then it will be possible to "know" the universal 
macrocosm that lies beyond our apparent limitations, the goal that is 
attained when we have reached the Tao. Figure 83. Lung Meridian. 174 Taoist Meditative , Contempl ative , and Breathing Exercises 
I 
Figur e 84. Large Intestin e Mer idia n 
175 Taoist Medita tive , Contempl ative , and Breathing Exercises 
Figure 85. Stomach Meridian. Figure 86. Spleen-Pancreas Meridian . 176 Taoist Medit ative , Contem plative , and Breathing Exercises 
Figure 88. Small Intestine Meridi an. Figure 87. Heart Meridian . 177 TaoiLft M�ditative, Contempl ative, and Breathing Exercises 
Figure 89. Bladder Meridian. Figure 90. Kidney Meridian . 178 Taoist Medita tive , Contempl ative , and Breathing Exercises 
Figure 92. Triple Heater Meridian. Figure 91 . Heart Constrictor Meridia n. 
179 Taoist Medit ative , Contem plative, and Breathing Exercisea 
Figure 93. Gallbladder Meridian. 180 Taoist Medit ative , Contempl ative , and Breathing Exercises 
•• ., , 
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,. KIDNEV ·-\ t 
I 
'• HFARrco ., 
rvsrRtcroR 
., ,. TRIPLE HEATER 
I 
'• . ... 
, .. ., 
I 
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Figure 95. Sequence of Energy Flow. Figure 94. Liver Meridian. 181 Taoist Medit ative, Contem plative , and Breathing Exercises 
MEDITATIVE AND CO NT EMPLATIVE 
EXERC ISES 
A person may practice the North Star Meditation, Candlelight, Sunlight , 
or Moonlight Contemplations, and Concent ration Exercise for practical as 
well as healing purposes. These contemplative exercises help those who 
are in need of a job, health, money, intelligence, or love. For example, if 
one wants to find a new job, one would imagine that the light entering into 
one's head is the new job. One would put all wishes and hopes into the 
meditation. It is not nece ssary to even know specifically what the new job is 
to be. If one is able to correctly perfonn the meditation and experience the 
golden light throughout one's body, a new job will be awaiting one's 
acceptance. In a similar manner, one may fill oneself with money, intelli­
gence, happiness, love, or any other need that one may have. One may also 
achieve success through the practice of the Concentra tion Exercise, which 
strengthens and trains one's mind to overcome weaknesses that may keep 
success at bay. As with all of the Internal Exercises, and the b reathing and meditation 
techniques , one must experience them to understand and appreciate their 
simple, yet profound, effects. The ancient Taoists were very practical 
people. If something worked well, they used it. If it did not, they discarded 
it. And this system of Internal Exercise has been in use for over 6,000 
years! North Star Meditation 
The North Star is the guide star of the heavens and has been used for 
centuries by travelers to pinpoint their location and ensure that their routes 
of travel were correct. It has been called "The King", "The Emperor", or 
the "Highest Place", and it has been given the special name "Purple 
Rose" because of its beautiful purple aura. Further, it is forever constant, 
forever hovering over the earth and therefore forever dependa ble. So it is 
fitting that the Taoists have used it for thousands of years in a meditative 
exercise they use for healing and other beneficial purposes. The best time to practice this meditation is in the evening when you are 
able to see the North Star clearly.
Stephen_T._Chang,_The_Complete_System_of_Self-Healing__Internal_Exercises.txt
Summarize the following text section accurately and concisely. Maintain specific details and numerical information, and use anti-repetition mechanisms:

        131 The Internal Exercises 
Teeth Clicking Exercise 
The teeth are vital parts of the digestive system. They break up food and 
distribute saliva throughout the food particles. One needs to protect the 
teeth from decaying, because if one cannot chew properly, one will not be 
able to digest food properly. The resultant decreased capacity to absorb the 
nutritive elements from food develops into a generally weakened internal 
system. To protect the teeth, one needs to do the Teeth Clicking Exercise. Also, the body tends to loosen up and become wlnerable to outside 
germs during sexual intercou rse, orgasm, and while moving the bowels. Teeth clicking or teeth clenching during these moments helps protect the 
body and keep up one's natural defenses. A sign of old age is often loose teeth as well as loose joints. Clicking the 
teeth, as well as clenching the teeth during the day, will help tighten the 
joints of the body and keep the teeth healthy. When practiced in the morning, this exer cise will help awaken you. When practiced during the day, it will help to keep your mind alert. I. Click the teeth together thirty-six times. This strengthens the teeth 
and gums. Figure 60. Teeth Clicking Exercise. FACE RUBBI NG EXERC ISE 
After all the exercises which energize the individual parts of the face 
have been prac ticed, you need to stimulate the skin and facial muscles: 
I. Rub your hands together vigorously. 132 Th� lnt�rnal Ex�rcis�s 
2. Press your palms against your face so that you feel the warmth in 
your hands enter the skin and penetrate into the muscles. Feel the 
energy being absorbed by the cells throughout your face. 3. Rub your hands in outward circular motions around your face. Work your fingers and hands up through the bridge of your nose, 
through your third eye, and out across your forehead, continuing 
down your temples and cheeks and across your chin and mouth, then 
crossing back up along your nose. Continue rubbing for as long as you 
wish. NOTE: You may want to stop occasionally to rub your hands together 
to bring more heat and energy into your face. Practice this exercise 
whenever your facial muscles become tired. This will help to reduce 
the formation of wrinkles and bring a glow to your complexion. THYROID EXERC ISE 
The thyroid gland controls our bodies' metabolism. By massaging the 
thyroid area, energy w ill be sent into the thyroid to help it function more 
normally. Thus metabolism will be helped, enabling the body to eliminate 
more poisons and toxins. Digestion and absorption of nutrients will also 
improve. And thyroid medicine or iodine-both dangerous to take -will 
become unnecessary. a. Figures 6la and 6lb. Thyroid Exercise. 133 The Internal Exercises 
TECHNIQUES FOR RELffiVING PAIN 
This simple exercise helps rel ieve upper back, shoulder or neck pain and 
may be practiced whenev er discomfort is felt in the upper spine. Using this 
exercise can eliminate the need for aspirin.
To protect the teeth from decaying and to distribute saliva throughout the food particles.
What is the purpose of the Teeth Clicking Exercise?
To increase the strength of the arms and hands, and to increase the circulation of blood in the hands and arms.
What is the purpose of the Hand and Arm Exercise?
To stimulate the liver and help it filter out toxins from the body.
What is the main purpose of the Liver Exercise?
To stimulate the liver, kidneys, and spleen-pancreas meridians, and to prevent the accumulation of toxins in the body.
What is the purpose of the Lower Body and Sexual Glands Exercise?
To become aware of the flow of energy within the body and to detect states of weakness before they become major diseases.
What is the purpose of the Meridian Meditation?