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Microcosmic Orbit Part Two

Microcosmic Orbit Meditation Part Two

Microcosmic Orbit Part Two

Taoist Energy Practice

As a beginner of the Microcosmic Orbit meditation, there is a process to follow that is different from the main meditation practice. This foundation circuit is detailed below. Regular practice can help:

  • Calm the ‘monkey mind’.
  • Gain inner calm and peace.
  • Release physical and mental tension.
  • Reduce and manage stress.
  • Aid anxiety, worry and depression.
  • Learn to deal with life’s hiccups smoothly.
  • Reduce fatigue and adrenal exhaustion.

The Energy Points

To aid you as a beginner, place a finger tip on the energy centre as directed in the upcoming diagrams. This helps to guide you towards the correct location until the body has learnt where they are by using perception. Become aware of that singular point just beneath the surface of the skin. A reminder that this meditation practice is based on gentle awareness of the energy centres. Avoid manipulating or forcing your feelings and preconceptions of Qi in the energy centres and when the circuit flows. Be the observer. For the lower Dantian energy centre, you can either bring your awareness two inches below your navel or on the navel point. Learning the energy points through perception helps to raise you body sensitivity and physical awareness.


In Daily Life

With regular practice, the inner smile and microcosmic orbit meditations can be used at any time, anywhere no matter the situation, for any duration. If you need a boost of support, focus on the lower Dantian energy centre with deep breathing to help ground and stabilise. If you need to cleanse the emotions, use a wash of the inner smile through the organs.


Microcosmic Orbit Ren and Du Mai

Beginners Circuit

The starting point is the navel or the lower Dantian. Bring your focus onto this navel point to awaken the energy before moving onwards to the next energy centre. Each energy centre must be focused on, and awakened before progressing further along the circuit.

Focus on one point per session until you feel the energy has awakened. Then, in the next practice session start at the lower Dantian and move down to the next energy point. In the next session start at the lower Dantian moving through the centres you have opened until you reach the point of focus for that session. Always remember to return back through the energy points you have progressed through until the lower Dantian. Conclude each session by storing Chi in the lower Dantian detailed in part three.

The microcosmic orbit meditation can take a long time to establish when done correctly. Never try to short cut the process. It is worth spending the time to open each of the energy points separately, going at your own pace and being led by the opening of the energy centres. The aim is to work slowly towards completing an automatic circuit of the Microcosmic Orbit.

New Beginner 1st Practice

  • Dantian / Navel (working to open this point)

New beginner 2nd Practice

  • Dantian / Navel
  • Sperm / Ovarian Palace (working to open this point)
  • Dantian / Navel

New beginner 3rd Practice

  • Dantian / Navel
  • Sperm / Ovarian Palace
  • Perineum (open this point)
  • Sperm / Ovarian Palace
  • Dantian / Navel

New beginner 4th Practice

  • Dantian / Navel
  • Sperm / Ovarian Palace
  • Perineum
  • Coccyx (open this point)
  • Perineum
  • Sperm / Ovarian Palace
  • Dantian / Navel

New beginner 5th Practice

  • Dantian / Navel
  • Sperm / Ovarian Palace
  • Perineum
  • Coccyx
  • Opposite Navel (open this point)
  • Coccyx
  • Perineum
  • Sperm / Ovarian Palace
  • Dantian / Navel

New beginner 6th Practice

  • Dantian / Navel
  • Sperm / Ovarian Palace
  • Perineum
  • Coccyx
  • Opposite Navel
  • Adrenal Glands / Opposite Solar Plexus (open this point)
  • Opposite Navel
  • Coccyx
  • Perineum
  • Sperm / Ovarian Palace
  • Dantian / Navel

New beginner 7th Practice

  • Dantian / Navel
  • Sperm / Ovarian Palace
  • Perineum
  • Coccyx
  • Opposite Navel
  • Adrenal Glands / Opposite Solar Plexus
  • Opposite Heart (open this point)
  • Adrenal Glands / Opposite Solar Plexus
  • Opposite Navel
  • Coccyx
  • Perineum
  • Sperm / Ovarian Palace
  • Dantian / Navel

New beginner 8th Practice

  • Dantian / Navel
  • Sperm / Ovarian Palace
  • Perineum
  • Coccyx
  • Opposite Navel
  • Adrenal Glands / Opposite Solar Plexus
  • Opposite Heart
  • Opposite Throat (open this point)
  • Opposite Heart
  • Adrenal Glands / Opposite Solar Plexus
  • Opposite Navel
  • Coccyx
  • Perineum
  • Sperm / Ovarian Palace
  • Dantian / Navel

New beginner 9th Practice

  • Dantian / Navel
  • Sperm / Ovarian Palace
  • Perineum
  • Coccyx
  • Opposite Navel
  • Adrenal Glands / Opposite Solar Plexus
  • Opposite Heart
  • Opposite Throat
  • Back of Neck (open this point)
  • Opposite Throat
  • Opposite Heart
  • Adrenal Glands / Opposite Solar Plexus
  • Opposite Navel
  • Coccyx
  • Perineum
  • Sperm / Ovarian Palace
  • Dantian / Navel

New beginner 10th Practice

  • Dantian / Navel
  • Sperm / Ovarian Palace
  • Perineum
  • Coccyx
  • Opposite Navel
  • Adrenal Glands / Opposite Solar Plexus
  • Opposite Heart
  • Opposite Throat
  • Back of Neck
  • Crown (open this point)
  • Back of Neck
  • Opposite Throat
  • Opposite Heart
  • Adrenal Glands / Opposite Solar Plexus
  • Opposite Navel
  • Coccyx
  • Perineum
  • Sperm / Ovarian Palace
  • Dantian / Navel

Beginners Cycle Complete

Open the individual energy centres with a reversal half way:

  • Dantian / Navel
  • Sperm / Ovarian Palace
  • Perineum
  • Coccyx
  • Opposite Navel
  • Opposite Solar Plexus
  • Opposite Heart
  • Opposite Throat
  • Back of Neck
  • Crown
  • Mid Eyebrow
  • Reverse the direction
  • Crown
  • Back of Neck
  • Opposite Throat
  • Opposite Heart
  • Adrenal Glands / Opposite Solar Plexus
  • Opposite Navel
  • Coccyx
  • Perineum
  • Sperm / Ovarian Palace
  • Dantian / Navel
  • Next open the points above the Dantian
  • Solar Plexus
  • Heart
  • Throat
  • Bring awareness from the throat to the palate
  • Bring awareness from the mid-eyebrow down to the palate (might cause a runny nose)
  • Touch tongue to palate; may feel like an electric shock as fusion of the functional and governor routes
  • Pass through the palate
  • Throat
  • Solar Plexus
  • Dantian / Navel

Each practice, add in another point and then return to the lower Dantian before your close the meditation. If in a practice session you progress to a point and then do not feel an opening, return to the lower Dantian through the other points. In the next practice session, work to open that point again. It does not matter how many times you stay with one point, it could be days or months until you feel an opening sensation. Then you are ready to move onto the next point, and so on. Once you have reached the crown, you are ready to move onto the complete cycle.



Private Online Tuition via Zoom

Instructor Nicola provides 1-2-1 guidance in learning the Taoist practices of the Inner Smile and the Microcosmic Orbit. Receive personalised lessons at a time and pact to suit your needs. Whether you wish to learn the complete process step by step or would like mentoring for your home practice. Book a lesson in the webstore.


Downloadable EBook and Audio Guided Meditation

For students who prefer to have an offline version of the complete Microcosmic Orbit course, including audio files to take you through the Taoist practices, step by step. All of the written information is available here on the website. This purchase is the 'advert' free version. Head over to Etsy for access to the instant downloads. 


* Please note that the Taoist practices are not a replacement for conventional medical treatment. Please speak with your doctor prior to starting a new exercise programme. This article is for information purposes only and must not be taken as medical advice. *

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