Qigong – Xiaozhoutian Technique

Microcosmic Orbit (Small Heavenly Cycle) Practice

The Microcosmic Orbit practice, also known as the Small Heavenly Cycle, is one of the traditional Chinese Qigong cultivation methods. It primarily involves the internal energy circulation within the human body. In Daoist and Traditional Chinese Medicine theory, there are two main meridians in the human body: the Conception Vessel (Ren Mai) and the Governing Vessel (Du Mai), located along the front and back midlines of the body, respectively. The Small Heavenly Cycle refers to the circulation of Qi between these two vessels, a process also known as “the Reversing of the River Chariot.”

The primary goal of practicing the Microcosmic Orbit is to promote smooth flow of Qi and blood within the body, regulate Yin-Yang balance, enhance physical health, and improve mental focus and inner energy. This practice typically requires specific breathing techniques, body postures, and mind-guided visualization.

Here are some basic steps for the Microcosmic Orbit practice:

1. Preparation: Choose a quiet and comfortable environment. Sit upright or in a lotus position, keeping your back straight but relaxed. Place your hands on your knees or over the Dantian (about three finger-widths below the navel).
2. Breath Regulation: Begin by adjusting your breath using abdominal breathing, where the abdomen expands during inhalation and contracts during exhalation. Breathe deeply, slowly, subtly, and evenly.
3. Guiding Qi Downwards: Focus your attention on the Baihui point at the top of your head, imagining the breath gently descending to the Dantian.
4. Descending Along the Conception Vessel: Use your mind to guide the breath slowly downward along the Conception Vessel (a line running from the chest to the lower abdomen) until it reaches the Huiyin point.
5. Ascending Along the Governing Vessel: Next, let the breath rise from the Huiyin point along the spine’s Governing Vessel up the back, through the tailbone, lower back, middle back, neck, and head, finally returning to the Baihui point, completing one cycle of the Microcosmic Orbit.
6. Repeat the Circulation: Follow this path multiple times, generally recommended to complete nine or eighteen full cycles.
7. Closing the Practice: After finishing the practice, do not stop immediately. Gradually return to normal breathing, gently move your limbs, and sit quietly for a while, sensing the state of your whole body.

It is important to note that beginners should ideally practice under the guidance of an experienced instructor to ensure proper understanding and execution of each step, avoiding potential health risks. Additionally, if any discomfort is felt during practice, one should stop immediately and consult a professional.