"Look within," say the Taoists, "for that is all that is necessary for true insight."  This form of meditation is intended to still the body and the mind, slowly progressing from outside to in, as you become more and more quiet. 

To begin meditation, get into a comfortable posture.  You can sit on the floor with a cushion or you can sit on the edge of a chair with your feet flat on the floor. Your chin should be held in, head as if suspended by a string, spine straight, shoulders relaxed.  You should be able to maintain this seated position for an hour without moving.  The intent is to calm the chi down, and any movement disturbs the chi.

Pick a hand posture for meditation, so that the meridians are sealed to allow no energy to escape during meditation.    

Each of the following sections should be done for a minimum of 3 minutes, and all sections for the same length of time except when you reach the full depth of the meditation with the ratio breathing which you can do as long as you like.  The longer you spend on the initial steps, the deeper your meditation will be.

1. Begin with 3 cleansing breaths, in through the nose, exhale through the mouth.   Place the tongue on the roof of your mouth.  (Note: try not to swallow during the meditation.)
2. Inhale and exhale through the nose, eyes closed, while focusing on the dantien.   Relax your body completely.  This step is to awaken the dantien and build the chi.
3. Open the eyes.  Concentrate 6 feet in front of you, softly focused.  Breathing is diaphramic, subtle.  Keep your eyes open, without blinking, until instructed to close them.  (It helps if you relax the eye muscles.)  Do this for 3 minutes.
4. Now concentrate 3 feet in front of you on the floor.  Do not move the head, just the eyes.
5. Focus between your knees without moving.
6. Focus on the tip of your nose, softly focused, not strained.
7. Close your eyes.  Breath in cool breath to the dantien, out warm toxins.
8. Repeat the same breathing but focus on hearing your own breath softly.
9. Focus on the dantien.  Perform ratio breathing (in for three, retain for three, out for six.)  Thisis the longest part of the meditation.
10. Break the meditation with "ho" healing sound of the heart.

Dispersals

1. Open the eyes.  Move them up/down, side/side, and diagonally.  Circle them 10X to the right, and then circle 10X to the left.
2. Clench your teeth 36X with the mouth closed.
3. Roll the tongue on the outside of the teeth 9X clockwise then 9X counterclockwise.
4. Inhale.  Exhale.  Swallow a third of the jade nectar (siliva), following to the dantien.  Repeast 2 more times.
5. Rub the hands until the palms become warm, then press against the eyes (3X).
6. For women, put the right hand on the dantien, left hand over it (opposite for men).   Rub in ever increasing circles on the stomach 36 X.  Then reverse and rub in smaller and smaller cirlces 36 X.
7. Shaking the heavenly pillar.  Inhale with your nose at the center with your hands cupped laogong facing each other.  Turn to one side and exhale with your mouth.   Come back to the center, reverse the hands, and then repeat on the other side.   (See figure.) Each time you twist to the side, your head also turns in that direction.  9X.
8. Turn your ankles from side to side, then back and forth.
9. Rub the knee caps, then up and down the legs.

General Rules about meditation:

1. The room should be free from drafts.
2. No jewlery or metal of any sort should be worn.
3. You should be away from direct electrical currents.
4. Do not meditate or do Qigong during electrical storms.
5. As much as possible, meditate in the same place at the same time.