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 1. What is CFQ? 
 2. Training in Level One: Movements 
 3. Training in Level Two: Meditation 
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 5. Testimonials 
 6. The Gift of CFQ 
 7. The Distinctive Path of CFQ 
 8. Potential Benefits 
 9. Qigong and Healing 
 10. Practice Aids for Trainees 
 11. Practice Groups 
 12. Readings 
 13. CFQ Links 
 14. Contact Jack Risk 
10. Practice Aids for Trainees
 
HEXAGRAM DANCE
Flying Cloud Hands (10)
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Touching the Jade Belt (10)
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Happy Heaven, Happy Earth (10)
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Oh, My Precious (10)
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No Strings Attached (10)
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Prosperity, Success, Longevity (5/10)
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Heaven's Gift of Gold (5/10)
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Affirmations (x3)
  • My blood and Qi are flowing smoothly.
  • I am filled with peace and joy.
  • I am free of pain and illness.
  • I am blessed with good fortune.
 
Resilient Breathing (x3) 
 
     
COMPLEMENTARY MOVEMENTS
  • Wisdom Roots
  • Butterfly Shake
  • My Happy Body
  • Grounding Qi
  • Lotus Walk
  • Love My Body
  • Turning Qi
  • Reverse Walk
  • CFQ Squats
  • Gibbon
  • CFQ Self-massage
  • Freedom Hands
  • Freedom Walk
 
PERFORMING CFQ DYNAMIC MOVEMENTS FOR MERIDIAN CLEANSING
Things to Watch
  • Breathe naturally:
    • Pay attention to the movements and allow your breathing to look after itself — don’t try to do two things a once
    • Avoid artificial breathing methods or trying to synchronize your breathing with the movements
  • Keep joints straight but not locked:
    • Flex the knees slightly
    • Allow the Qi to flow through the limbs
  • Keep movements relaxed:
    • Movements should be loose without tension or flexion
    • Use no strength
    • Do not strain
    • Learn to relax as you practice CFQ
  • Keep a moderate speed:
    • Slow and easy — but not too slow (see Timings)
    • Fast movements block energy flow
    • Movements that are too slow encourage stagnation
  • Observe brief pauses between actions to prevent energy back-flow
 
Special Considerations
  • Downward flushing:
    • Stale tension energy will flow down and out through the limbs
    • With practice the meridians are cleansed
  • Relax hamstrings (song kua):
    • Relax the tendons around the hips by bending the knees slightly (less than 30 degrees) and dropping the buttocks
  • Release inner strength (fa jing):
    • Release stale energy
    • During song kua raise the hands from the wrists so that the palms face (in most movements) downward
  • The way of the heart (xin fa):
    • Switch off the mind
    • Observe the body — be present
    • Calmness, stillness, peace
    • The unmoved heart: no intention, no worry, no judgments, equanimity — not even the intention to be healed
  • The Practice of Non-Doing (wu wei):
    • Train to be effortless
  • Flow of energy depends on:
    • Absence of thoughts
    • Absence of strength
    • A wide awake consciousness
 
SUGGESTED DAILY PRACTICE FOR CFQ LEVEL ONE DYNAMIC MOVEMENTS
  • Preferably three sets or more (45 min.) of the Hexagram Dance per day. But at least one set (13- 15 min.). Any time of day.
  • Hexagram Dance Meditation (40-60 min.)
  • Complementary movements any time of day
  • Attend practice groups frequently
 
USING HEXAGRAM DANCE MOVEMENTS FOR MEDITATION
  • Start a session with one or two sets of Hexagram Dance
    • Count each repetition
  • Spend three months on each of the first four movements
    • Flying Cloud Hands 500-600 repetitions (40-50 minutes)
    • Touching the Jade Belt: 200 repetitions (40-45 minutes)
    • Happy Heaven, Happy Earth: 200 repetitions (40 minutes)
    • Oh, My Precious: 250 repetitions (45-50 minutes)
  • Then spend six months on each of these same movements for one hour's duration
 
HEXAGRAM DANCE TIMINGS
1. Flying Cloud Hands
500 repetitions per 40 min. (12 per min.)
2. Touching the Jade Belt
200 repetitions per 40–45 min.
3. Happy Heaven, Happy Earth
200 repetitions per 40–45 min.
4. Oh, My Precious
200 repetitions per 40–45 min.
5. No Strings Attached
150 repetitions per 45 min.
6. Happiness, Prosperity, Longevity
Not for multi-repetitions
7. The Universe’s Gift of Gold
Not for multi-repetitions
Grounding Qi
100 repetitions per 5-7 min.
Turning Qi
100 repetitions in not less than 20 min. Can be slower.
 
 
CFQ DYNAMIC MOVEMENTS FOR HEALING
Any of the first five movements in the Hexagram Dance or any of the Complementary Movements can be repeated at will to promote healing of specific conditions.
Work with the first three Hexagram Dance movements before moving on to Movements 4 and 5 in order to smooth out the Qi flow. But, in general, choose the movement that will make you happy. You are your own physician.
A suggested minimal healing regimen might be to practice any of these movements 45 minutes twice a day for at least two months.
 
THINGS TO KEEP IN MIND WHEN PRACTICING CFQ FOR HEALING
  • Avoid excessive thinking or mental work
  • Avoid excessive eating
  • Avoid idle thinking or self-pity
  • Be positive — feel good about yourself and your healing
  • Be willing to let go of your habits of thought, patterns that keep you entrapped
  • Avoid visualization or intention while practicing CFQ —even the intention to be healed
  • Participate willingly in your healing and the practice of the movements
  • Shift the attention to the body — become more physically active
  • Do not grasp or follow thoughts — just do the movements
  • Be aware of your whole body from moment to moment — be in the moment
  • Accept whatever discomfort might arise in the healing process. Open yourself up to the movement of energy through your system even if this takes the form of pain, strong emotion, uncomfortable memories etc. Do not try to resist or obstruct it. Do not try to protect, shield, or steal yourself against the feared possible effects. Be aware that disease forces are clearing out and allow it to happen.
  • Enjoy yourself — CFQ feels good, it wakes up the body and lifts your spirits
 
  
MY HAPPY BODY INSTRUCTIONS
  • Sit in chair with back supported. Feet one foot apart, parallel with one another and flat on floor.
  • Left arm:
    • Raise left forearm until horizontal. Straighten elbow. Arm at low angle. Keep arm inside knee.
    • Cock wrist back very gently, keeping hand free of tension. Relax wrist. Tuck wrist under gently. Relax.
  • Right arm: Repeat above for right arm.
  • Left leg:
    • Lift left knee without working thigh more than the minimum. Straighten knee. Support leg on chair.
    • Pull toes toward knee gently. Relax ankle. Push toes away gently. Relax ankle. Put foot down.
  • Right leg:
    • Repeat above for right arm.
Use no strength. Keep movements minimal, light, effortless.
Do not react to thoughts as they arise but return to observing the body's movements. Feel them.
My Happy Body can be repeated at will. It is excellent for realizing the benefits of meridian cleansing and meditation.
  
LOVE MY BODY INSTRUCTIONS
  • Feet slightly parted.
  • Hands brush lightly:
    • down face, chest and abdomen
    • down sides of torso
    • over top of head, across shoulders, down back
    • down inside of left arm -- continue past end
    • down outside of left arm -- continue past end
    • down inside of right arm -- continue past end
    • down outside of right arm -- continue past end
    • down sides of hips and outside of legs -- continue past end
    • down insides of legs -- continue past end
  • Repeat as desired
  • Ensure that you always brush down and out, never up
Love My Body can be practised at the end of CFQ dynamic movements or meditation.
 
May all beings be well and happy.
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