Frederic

YouTube is full of tips. I like the following one. I try to do a few of those stretches before any type of cross legged sitting. I've noticed less pain in both my sitting and standing practices. https://youtu.be/bJd9FVv6C_E

Morning Practice: 18-20x Bend the Bows (yess!) = 35 minutes. First 10 relatively quick and then each round progressively slower and slower. Followed by the 3 warmups from DVD2 = another 35 minutes. Basked in the enjoyable calm feeling with a few minutes of silent sitting Last night I had another Lucid dream. I decided to practice BTBs. First round with eyes open and without the breath sequence, because I thought that would wake me up, which it did when I tried that next :-) Congrats with your upgraded site Sifu Terry! Looks great.

Finally I catched up and read the entire thread. Well worth the effort. It answered most of my questions and gave loads of tips and inspiration. I'm now only practicing Flying Phoenix Qigong. As per a previous tarot reading, the other Qigong was... Page of Swords, and helped to prepare me to choose Flying Phoenix, by building up a gentle consistency in practice. In the beginning, Flying Phoenix with its many different meditations and amount of practice requirements seemed daunting, but now I see it challenges me in exactly the right way. Yesterday evening practice: To mask the sounds of the household I looked for the music that Terry Dunn uses on his DVD and bought the track Moonbeam Splashes on Water, put that on repeat and practiced: Seated warmup #1 10m MSW #1 20-30m Seated warmup #3 5m WOW! I honestly didn't know that breathing in a certain way, and moving in a certain way could engender so much bliss! I met my wife after the practice in tears of gentle joy and gratitude. I've read about these kind of experiences on this thread, but until you experience it yourself it are just words and hard to believe just HOW good this feels. Thank you. Bonus experience: every time I do the evening MSW practice (which is not as regular as the morning practice) I remember my dreams better, and this night I went into Lucid mode. I used to practice Lucid Dreaming in my youth but let it go because it took too much effort (I still occasionally visualize the Tibetan letter A in my throat while falling asleep because it calms my mind).That Lucid dreaming happened spontaneously tonight is a great joy, and I blame MSW meditation. I watched my hands, the rest of my body, massaged it to anchor my consciousness and played with the lighting in a museum. Any tips for what to do when Lucid, to make most of such a moment? p.s. The CD of music for Terry Dunns productions is called Poesis Athesis (http://www.aucourantrecords.com/catalog.php?op=detail&cid=38) and can be listened to on Spotify, but I bought the track Moonbeam on iTunes.

I would like to share a progress report. Practicing FP is very enjoyable. The most notable experiences are a sense of calm, especially after the practice that stays for a while and is a good start of the day (I do FP in most mornings 30m-90m). My knees have improved (I no longer feel pain during Monk Holding the Peach, which I do for 7 minutes now, slowly increasing the time in that meditation). Bending The Bows is making me feel so much stronger and more fit! During the practice, when the practice is properly slow, I feel, especially during the in breath as if I am a sponge that is gratefully sucking up on nourishing energy, almost as if i'm starved for just this type of nourishing. I find the energy during FP practice calm, cooling, and as I said very nourishing. I had some trouble with setting up the practice in the beginning, because the level and amount of practice some of the people do on this thread (especially Sifu Terry) was so intimidating and definitely not something that I can manage without strain or obsession, or without upheaval of my life. Seeing those practice reports triggered two of either responses in me: 1) I can never get to that level, or 2) I-mmust-prractice-mmoorrre! Which resulted in tension and overreaching. I took me a while (and I have to watch myself still) to integrate the advice: practice without strain or obsession. I am living and exploring the question: "How can I live with a progressive path without falling into the trap of (over) striving? How can I reach an effortless doing in my Gong and in my life." Worthwhile questions to live with. So instead of rushing forward until I can do the long form, or taking the challenges that Sifu Terry has put before us (like doing 3 MSW's, seated warmup #1 30 minutes, and 18 BTBs) I come back to doing what feels natural, close to effortless, and sticks close to the basics, and trust myself in this process. When I do, I actually surprise myself with the level of practice that I can do, on some days I easily extend into 90 minutes so that is great. Other days 30 minutes, but because the practice is so enjoyable it often becomes more than that. I have set goals for myself and signpost to aim for before I move on to the newer material. I'd like to be able to stand pain free in the 3 standing meditations for 20 minutes. Pearl, check. Peach, 7 minutes, Moon 5 minutes (with pain). And maybe aim for 30 minutes in the first seated warmup. My favorite practice is Bend The Bows, which easily takes 30 minutes for 6-9 reps. I want to naturally extend this until BTB can be done for 18 reps. I love to have these goals, and explore the non-striving way of letting the practice reach those milestones. I'll let you know when I do. Question: If I have only 30 minutes to practice Bending the Bows, would you advice doing 7-9 reps, following a slower speed, or doing 18 reps faster? My own answer for this moment is practice the speed that feels right and let go of the quantity goal. But I'd love to here different opinions. Edit: My very enjoyable morning practice this day was: 20 minutes Monk Holding the Pearl (standing) 30 minutes Bending the Bows (8 repetitions) 15 minutes 3rd seated warm-up 10 minutes 2nd seated warm-up

You may be pleasantly surprised when reading this newer translation, for the practice is simple and easy. And once you get the basic idea the practice becomes an effortless non-doing of resting in your Self (in 'just being') which can be done in a few seconds or minutes at any time during the day. You could start by reading the introduction and then the commentary first, before you begin with the main text. It actually works better that way.

For those who have read the old translation of "The Secret of the Golden Flower" by Richard Wilhelm and commentary by C.G. Jung, or those who want to read it (it is one of Sifu Terry reading recommendations) I strongly recommend to read the newer translation by Thomas Clearly. He has translated other Taoist and Buddhist text and he takes that knowledge into this translation. Very cheap on amazon, please buy it: https://www.amazon.com/Secret-Golden-Flower-Thomas-Cleary/dp/0062501933 An online version for exploring it until you buy it: http://terebess.hu/keletkultinfo/Cleary-Thomas-Secret-of-the-Golden-Flower.pdf He shows that the previous translation is dangerously missing the mark on many accounts. Reading this new translation I had so many 'aha' moments. The teachers that have been most influential on me have actually all advised to do something similar to this Golden Flower meditation (basically turning the light of awareness back upon itself, until that is recognized and then return there often). This practice has led to a seeing event of recognizing being that what needs nothing, goes nowhere, never dies or was born. Although that was just a glimpse, the practice of turning the light of awareness around is still helping the 'little me' to be better at integrating and embody that realization, and over time breaking down all striving and dissolving into just being happy. I love that book. And returning to that realization actually helps me to do Flying Phoenix "without strain or obsession" which is/was hard because of some strong remaining ego patterns of striving.

Hi Terry, Thank you so much for making all this material available. I'm falling in love with the Flying Phoenix Qigong, and look forward in making the practice of that art a lifelong joy. I'll give a progress report soon. I've send the following text in a pm but I'll put an excerpt here: Could you please consider sharing your material through other media than DVDs? I live in Europe and getting your DVDs is not that easy. Both the shipping costs, potential import tax, delivery time and regional restrictions on DVDs make it quite an inconvenience, and much more expensive. I was lucky to get the first 3 DVDs second hand, and have also ordered your Tai Chi DVD through second hand channels which I expect to arrive in January-February. When I get a DVD I still have to copy it to my computer so I can watch it in my training room... Will you consider selling your material through online channels like vimeo? Or (since vimeo is a little expensive) you could easily build a site, especially in wordpress with the right plugins (or let that get done) where you sell online acces to your material. You could even offer that in combination with online supervision. An online sell model would at least make the costs of getting your material equal for US residents and those in the rest of the world and reduces the cost of a DVD production It will increase your exposure, and ease of acces all over the world, and it would be a mayor convenience for us (for example, the possibility to watch and learn your art from a tablet). Anyway, just for consideration. In time, I will buy the rest of the DVDs from you, disregarding any inconvenience and extra costs, if Flying Phoenix and the regular practice of it sticks. This is still better than traveling to a far away mountain seeking for a true master, so the inconvenience relatively small for such an amazing art... Thank you so much!

@ SeekerofHealing: thank you for the Guasha tip! I have a Guasha stone in my acupuncture kit, but my lesson on it is still due (I'm studying TCM). After your tip I went on youtube, got the stone out of the kit and started treating myself, and the neck and shoulders of my wife. We both enjoy very much the effects of the scraping! @Cihan: Thank you for your insights in the practice and your own experiences with it. I indeed notice that Bending the Bows improves many things, and it feels in so many ways foundational to the whole FP system, the base of the pyramid so to speak, so I made it my priority. I try to do the whole first DVD each morning, but at least Monk Gazing at Moon and Bending the Bows. I want to do 18 reps BTB one day but 7-10 already takes 30 minutes or so :-) Monk Gazing at Moon hurts like * in the arms, even for the 6 minutes that I practice it for. But I just started my daily commitment after some dabbling and trying different qigong forms and now made the choice for Flying Phoenix and I love the daily practice of it. I plan to keep Gazing 6 minutes until that becomes easy and then add 1 minute until that is easy and improve incrementally. I want to shoot for 20 minutes for each of the 3 stationary standing exercises (easy for Monk Holding the Pearl), before reduce the time again and start introducing the exercises on DVD #3. My knees are already improving! I've also stopped doing an exercise which I thought was helpful but actually is harmful for the knees:

I think this question is answered by Grandmaster Doo Wai in this video: What is with the Ginger in context of this meditation? Or in larger perspective in Qigong in general and in FP specifically?

Questions on Monk Holding the Peach 1. Should the knees be locked, or very gently loose and thus a little bend? 2. In what part of the foot should the weight fall? Thank you. I'm having some knee trouble, both in this exercise and when sitting in half lotus for long. So I'm doing some extra work on the knees. I can report that practicing FP really has a great beneficial impact on my day! I feel more at ease & relaxed. Tensions in my shoulder are also becoming less. Question on the Lower Dantian Standing meditation (50-40-30-20-10) 3. Is this one also usable in a sitting position? Or should I just do 50-10-50 then? Thank you!

This leaded to an eureka moment for me in my practice, thank you. 'I' rest in the movements, I rest in stillness and Being while my body moves. Truly, Flying Phoenix is meditation.

Thanks Sifu, will do! I already noticed that my shoulders where much more at ease when doing the Monk Holding the Peach which comes after Bending the Bows on the DVD, and that Bending the Bows brings a feeling of softness in my body. I will focus more on Bending the Bows and add a few repetitions also before Monk Gazing at Moon. Thank you!

Hi Jeff, Thank you for this great advice. Thank you for confirming that the effortless way is the right way. When I started this practice I promised myself not to fall into the trap of striving (again), but just do it and enjoy the process. True spirituality is, to me, mostly about release of effort and tension, yet striving with too much effort is so engrained... I will continue in the way that you described :-)

Hi Jeff, That is great! How did you get there? I am still struggling to get to the 10 minutes of say Monk Gazing, because of the tension in my shoulders and arms. I must say a wake up with tension in my shoulders (probably because of a bad pillow but I'm not sure) and I do my practice in the morning. On good days I get to about 9 minutes. But I'm still in my first month of Flying Phoenix and I never did zhan zhuang before this. What is the best practice, slowly extend the time, or force through (at least to some extent)?

After maybe years of visiting this forum for good quality info I decided to join and participate. I've done some martial arts in my youth (Judo, Taekwondo, Pencack Silat and Tai Chi). I practice and teach Traditional Japanese Reiki (my Reiki Practice Hatsurei in Arnhem, the Netherlands: www.hatsurei.nl), and Qigong is also part of my daily practice. I've experimented with different Qigongs. I'm attracted to how Damo Mitchell describes Daoist Neigong (very similar progression as in Traditional Japanese Reiki), I dabble a bit in Shaolin Cosmic Qigong through flowingzen (I like the simplicity of it), have some experience with Spring Forest Qigong, and am now exploring Flying Phoenix Qigong which resonates very well with me. I'm studying for my acupuncture license. Second year starts in september, looking forward to it! Traditional Chinese Medicine and Daoism is such a vast subject! I have found a path of study, practice and work for life, with infinite depth. Jay! Nice to meet you, see you around.

Thank you Sifu Terry for your extensive and in depth reply. I am grateful for the kind sharing of your knowledge and time in this thread. Looking forward to my journey with Flying Phoenix Heavenly Healing Chi Meditations! And thank you Earl Grey for your post. I don't mind feeling hurt and expressing that. To me that is part of emotional Tai Chi. I remember an exercise where someone pushes your left shoulder, you pivot on the center without resistance, and naturally the force is reflected back out of the right arm. To me, allowing a hit to come in, yielding to it, being honest about it is 'wining by losing'. It keeps me honest, and the conversation open.

Thank you Sifu Terry, That might have been a bit harsher than I think was necessary, (and that hurts, but is perfectly fine nonetheless ;-) ) especially since I try to show in that post, and those that follow, that I want to let go of all perceived differences and just practice Flying Phoenix as it is. My explicit use of the word conceptual shows that I am moving beyond the model of channeling versus building a reserve, so I am glad you verify that for me and take that beautiful sword of 8 to chop it through once and for all. Asking questions is often about destroying the question (or questioner), not getting an answer so thank you. I will keep my practice of FP far removed from any other meditative practices in time (FP in morning, other stuff evening) to fully explore FP as it is. I could say some things in defense of traditional Reiki (of which the new information only came out of Japan around 2000, where it was hidden), because as the founder envisioned it, it is a spiritual path well rooted in meditation, energetic development, exploring heaven & earth qi, oneness, daily practice, with many similarities with Qigong & eastern meditation traditions. Not the western watered down version, although even that has merit for those that just want to put their hands on someone as an act of compassion. But we can let that go and each follow our own paths in that regard. I'm here for Flying Phoenix. So onward with practice! I gladly empty my cup here and now and be open to whatever life brings.

Thank you Tao Stillness! I just came to the part of the thread (1/5th in) were Siffu Terry says exactly that. I'll take Flying Phoenix exactly is it is, just do it, and allow it to reveal its own language and mystery on its own time.

And just for your benefit Sifu, since you work(ed) with Tarot. I did a reading before really taking up FP, because I just was given some new exercises in the lineage of Shaolin Cosmic Chi Kung (through Anthony Korahais) specifically for my chronic fatigue, which focusses on creating a feeling of energetic flow (drawing down the heavens, lifting up the sky and others) followed by a spontaneous qigong called 'flowing breeze, sweeping willow', which had immediate beneficial effects for my set of symptoms. The reading: Should I focus on a) drawing down the heavens (e.a.) leading up to flowing breeze sweeping willow? Page of Swords Flying Phoenix? Two of Cups c) Both in their own time (drawing down the heavens a few times a day, to nourish, dredge & circulate). The Universe I am indeed falling in love with Flying Phoenix! For now I have memorized the first three basic seated meditations (the second can easily bring a very ecstatic feeling, the third a deep relaxation), and the first two standing. Over time I will add the other basic standing meditations first. I have about an hour each morning, and time really flies by when communing with the blue phoenix! Two more questions: Third question: Can flying phoenix take care of all the health benefits that I might gain from Tai Chi. I've done some basic level 37 tai chi a long time ago, and think of picking it up again, but ask if it might be as beneficial (for health & healing) to just focus on FP. Fourth question: In the description of the 5 basic standing meditations I read that the three dantian meditations build up the energy and the moving ones circulate it. Is there a reason bending the bows is done in between the upper (gazing) and middle dantian (peach) one, and not at the end of the three static standing meditations? I'm sure these questions all resolve themselves after enough practice, but the western mind likes to think and understand ;-) Namaste

Thank you all for this wonderful topic. I have read about 1/10 of it about now, lot of info! I wish it was better organised, like a forum of its own, because there is so much quality information in there, and sometimes hard look back and find the gems that inspired me before. Anyway I just started with practicing DVD 1 & 2 and am really enjoying it. I've dabbled with different Qigong styles but this one might actually stick because of it's completeness, lineage, the good vibes of Terry, and feeling of perfectly balanced cleanliness, or just because it resonates. We'll see :-) First question: Siffu Garry notes that Flying Phoenix is a complete Neigong. The little I understand of Neigong or energetic development/alchemy is that, in most systems, it follows a clear line of development with a few milestones like, waking up the lower Dantian, feeling of heat, microcosmic orbit, macrocosmic orbit and the development and integration of the other Dantians. How does Flying Phoenix fit in with that? I practice Qigong mainly for the reasons of health, and to become a better healer (and opening up to energetic & spiritual experience is a nice bonus). I have a Reiki practice, and just started with a Reiki teacher who teaches Traditional Reiki from a Japanese Lineage. In that lineage you get one exercise until the teacher sees you master it, than the next (starts with lower Dantien work, sounds familiar? ;-) ) and the whole proces takes a few years, although the last 'level' is endless. One of the great conceptual benefits of Reiki over Qigong is that the emphasis is on becoming a better channel instead of building a greater reserve (think the Magician Tarot card ;-) ) but this might just be a conceptual difference. I'm also studying acupuncture and the whole of TCM (which is a lifetime quest), and I think that Flying Phoenix is a great match for my goals. Second question: I've read that silent meditation is a great addition to Flying Phoenix, because of my other practices my meditation is either -just sitting- or meditation on the lower dantian (hara), is that alright?