The Five Exercises of Falun Gong

In the heart of Falun Gong lies a profound system of spiritual cultivation, beautifully encapsulated in its five exercises. Each exercise, from the gentle and opening movements of Buddha Showing a Thousand Hands to the deep meditative state of Strengthening Divine Powers, serves as a stepping stone towards achieving greater harmony between the mind, body, and spirit.

Together, they form a holistic practice that not only enhances physical health and vitality but also fosters spiritual enlightenment and a deep connection to the universal principles of Truthfulness, Compassion, and Forbearance.

1. Buddha Showing a Thousand Hands (Fo Zhan Qianshou Fa)

“Buddha Showing a Thousand Hands” (Fo Zhan Qian Shou Fa) is the first of the five exercises in Falun Gong, a spiritual practice deeply rooted in the Buddhist tradition, emphasizing moral improvement alongside meditation and exercise.

This particular exercise is foundational, aimed at enhancing the practitioner’s qi (vital energy) flow and opening the energy channels (meridians) throughout the body. It’s named to reflect the compassionate and giving nature of the Buddha, embodying the practice’s principle of compassion and aiming to harness energy from the universe to benefit oneself and others.

How to Perform “Buddha Showing a Thousand Hands”

This exercise consists of a series of gentle hand gestures and arm movements that are performed standing up. The movements are designed to stretch the body and open up all energy channels. Here’s a simplified overview of how to perform it:

1. Starting Position: Stand relaxed with your feet shoulder-width apart, knees slightly bent, and hands at your sides. Begin with a calm and focused mind, aiming to connect with the tranquility within.
2. Gentle Movements: The exercise comprises several movements where the hands and arms move through various positions, stretching upwards, outwards, and to the sides. Each movement is performed slowly and smoothly, with each gesture flowing into the next without pause.
3. Energy Flow: As you perform these movements, visualize the energy flowing freely through your body, unblocking and opening your meridians. The visualization of energy flow is as crucial as the physical movements, creating a harmonious balance between mind and body.
4. Closing: The exercise concludes by gathering energy from the universe with your hands and symbolically washing it over your face and body, finishing in the starting position, reflecting on the tranquility and energy you’ve cultivated.

Benefits of Practicing “Buddha Showing a Thousand Hands”

The benefits of this exercise are both physical and spiritual, reflecting the holistic approach of Falun Gong to well-being:

• Enhanced Energy Flow: By opening up the body’s energy channels, this exercise helps in enhancing the flow of qi, leading to improved vitality and a stronger immune system.
• Physical Flexibility and Strength: The gentle stretching movements increase physical flexibility and strength, particularly in the arms, shoulders, and back.
• Mental Clarity and Peace: The focused, meditative nature of the movements promotes mental clarity and peace. Practitioners often report a profound sense of calm and reduced stress levels.
• Spiritual Connection: This exercise, with its roots in compassion and the symbolic gesture of giving, fosters a deeper spiritual connection to the universe and enhances the practitioner’s capacity for compassion and empathy.
• Harmonizing Body and Mind: It exemplifies the Falun Gong principle of cultivating both mind and body, aiming for a state of balance and harmony between the two.

“Buddha Showing a Thousand Hands” is much more than a physical exercise; it’s a practice that encompasses the cultivation of energy, compassion, and moral character, reflecting the comprehensive nature of Falun Gong. Regular practice can lead to significant improvements in physical health, mental well-being, and spiritual depth, aligning practitioners with the universal principles of truthfulness, compassion, and forbearance.

2. The Falun Standing Stance (Falun Zhuang Gong)

The Falun Standing Stance, or Falun Zhuang Gong, is the second exercise of the Falun Gong spiritual practice. This exercise is a standing meditation that involves holding four distinct poses for an extended period. Each pose is designed to mimic holding or turning the Falun, which is the symbolic representation of the universe according to Falun Gong teachings. The principle behind this exercise is to harness energy from the universe and to assimilate oneself with the Dao (the Way), embodying the practice’s core tenets of Truthfulness, Compassion, and Forbearance.

How to Perform The Falun Standing Stance

This exercise requires patience and tranquility, focusing on steady, slow movements and maintaining each position with calmness and focus. Here is a brief guide on performing it:

1. Starting Position: Stand straight with your feet shoulder-width apart, knees slightly bent, and relax your entire body.
2. The Four Poses:
   • Pose 1: Extend your arms in front of your chest, as if holding a large wheel, palms facing each other, fingers pointing upwards.
   • Pose 2: Open your arms wide to the sides, palms facing forward, as if embracing a large ball or sphere.
   • Pose 3: Raise your hands above your head, palms facing upward, as if supporting a wheel overhead.
   • Pose 4: Hold your hands in front of the lower abdomen, left palm on top of the right, both facing upwards, as if gathering energy into your core.
3. Duration and Transition: Each pose is maintained for several minutes, depending on the practitioner’s ability and endurance. The transition between poses should be smooth and deliberate, maintaining an inward focus and a peaceful mind throughout.
4. Closing: Conclude the exercise by slowly lowering your arms in a gentle sweeping motion, visualizing cleansing energy moving over your body, and return to a relaxed standing position.

Benefits of Practicing The Falun Standing Stance

The benefits of this exercise are profound and multifaceted, influencing the practitioner’s physical, mental, and spiritual well-being:

• Energy Enhancement: By mimicking the turning of the Falun, this exercise aims to enhance the practitioner’s energy field, promoting better health and vitality.
• Improved Concentration: The sustained holding of poses requires and cultivates a high degree of mental focus and concentration, beneficial in all aspects of life.
• Physical Strength and Endurance: Despite its appearance as a static exercise, Falun Zhuang Gong significantly strengthens the muscles, bones, and joints due to the extended duration of the poses, improving physical stamina and endurance.
• Stress Relief: The meditative aspect of this exercise, combined with deep, focused breathing, can greatly reduce stress and promote a sense of inner peace and stability.
• Spiritual Growth: On a spiritual level, this exercise facilitates a deeper connection with the universal principles and energies, fostering personal growth along the principles of Truthfulness, Compassion, and Forbearance.

3. Penetrating the Two Cosmic Extremes (Cosmos Penetrating)

Penetrating the Two Cosmic Extremes, or Cosmos Penetrating, is the third exercise in the suite of practices that make up Falun Gong. This exercise focuses on the movement of energy throughout the body, specifically aiming to circulate energy in a manner that penetrates and harmonizes the two most significant polarities or ‘cosmic extremes’.

The philosophical underpinning of this exercise lies in the concept of yin and yang, the two opposing yet complementary forces that exist within us and the universe. By engaging in this practice, one aims to balance these forces, thereby enhancing one’s health and spiritual wellbeing.

How to Perform Cosmos Penetrating

This exercise involves two main movements, both designed to facilitate the smooth flow of energy (qi) from the extremities of the universe into the practitioner’s body and then throughout it, achieving a state of balance and harmony.

1. Starting Position: Begin standing with feet shoulder-width apart, knees slightly bent, and hands relaxed at your sides.
2. First Movement:
   • Slowly raise your hands in front of your body, palms facing down, as if gently lifting a ball of energy up to your chest level.
   • Then, turn your hands so the palms face upwards and push them over your head, stretching towards the sky.
   • Separate your hands, moving them down to the sides in a large circular motion, as if drawing the energy of the universe into your body.
3. Second Movement:
   • With palms facing upward, start from the sides of your body and lift your hands above your head again.
   • Bring your palms together above your head, then separate them by drawing them down in front of your body, palms facing down this time, as if compressing and guiding the energy through your body and into the earth.
4. Repetition and Focus: These movements are repeated several times, with the practitioner focusing on the flow of energy, visualizing it moving through and beyond the body, connecting the heavens above and the earth below.
5. Closing: The exercise concludes by returning to the starting position, taking a moment to feel the balance and calmness achieved through the practice.

Benefits of Practicing Cosmos Penetrating

The practice of Cosmos Penetrating offers numerous benefits, reflective of Falun Gong’s holistic approach to cultivation:

• Enhanced Energy Flow: This exercise is particularly effective in enhancing the flow of qi, thereby promoting better overall health, vitality, and immune function.
• Improved Balance and Harmony: By focusing on balancing yin and yang energies, practitioners often experience an increased sense of balance and harmony, both physically and emotionally.
• Increased Physical Flexibility and Strength: The physical movements involved in this exercise improve flexibility, particularly in the shoulders, arms, and back, and also build subtle strength.
• Stress Reduction and Emotional Well-being: The meditative focus and the gentle, flowing movements of this exercise help to reduce stress and promote a state of mental calm and emotional well-being.
• Spiritual Growth: On a spiritual level, engaging in this exercise fosters a deeper connection with the universal principles, enhancing the practitioner’s spiritual cultivation in alignment with Truthfulness, Compassion, and Forbearance.

Through regular practice of Cosmos Penetrating, practitioners can achieve a profound sense of unity with the universe, embodying the principles of Falun Gong not just in exercise but in their daily lives, leading to greater health, inner peace, and spiritual development.

4. Falun Heavenly Circulation (Falun Tianjiang)

Falun Heavenly Circulation, or Falun Tianjiang, is the fourth exercise in the Falun Gong practice, distinguished by its focus on the cultivation and circulation of energy within the body’s main energy channels.

This exercise is designed to enhance the practitioner’s spiritual and physical well-being through the smooth and harmonious circulation of qi (energy), following the paths of the yin and yang meridians that traverse the body vertically.

How to Perform Falun Heavenly Circulation

The essence of Falun Heavenly Circulation lies in its meditative approach to guiding energy through the body, using the mind’s intention rather than physical movement to direct the flow of qi. This exercise can be seen as a form of advanced meditation, requiring a degree of concentration and spiritual maturity to perform effectively.

1. Starting Position: Sit with your legs crossed (in the full or half lotus position if possible) and your back straight. Place your hands on your knees or in your lap, palms facing upward, and gently close your eyes.
2. Meditative Focus: Begin by calming your mind and focusing your attention inward. Visualize the Falun (law wheel) rotating clockwise in your lower abdomen (dantian), which is considered the body’s energy center.
3. Energy Circulation: Use your mind to guide the qi from the dantian up through the central meridian that runs along the spine to the top of the head. From there, let the energy cascade down the front of your body, returning to the dantian. This circuit mimics the heavenly circulation and should be performed smoothly and without interruption.
4. Duration and Repetition: Initially, the practitioner may find it challenging to maintain focus or to sense the movement of qi. With practice, however, one should aim to complete the circulation smoothly and effortlessly, eventually achieving continuous cycles of energy flow through meditation alone.
5. Closing: Conclude the exercise by focusing on the dantian, allowing the energy to settle and harmonize within the body. Take a few deep breaths, and slowly open your eyes, carrying the sense of calm and centeredness with you.

Benefits of Practicing Falun Heavenly Circulation

The benefits of Falun Heavenly Circulation are profound, impacting the practitioner on multiple levels:

• Enhanced Qi Circulation: This exercise is pivotal in enhancing the flow of qi throughout the body, promoting health, vitality, and the balancing of energies.
• Spiritual Development: By focusing on the internal circulation of energy, practitioners can advance their spiritual cultivation, gaining deeper insights into the nature of existence and their place within it.
• Emotional Balance: The meditative aspects of this exercise contribute to emotional stability and resilience, helping practitioners to maintain a state of mental calm and clarity in the face of life’s challenges.
• Physical Well-being: Regular practice is said to improve the function of the body’s internal organs and systems by promoting the smooth flow of energy and blood, thereby enhancing overall health.
• Concentration and Mental Clarity: The exercise requires and fosters a high level of concentration, which can enhance cognitive functions, improve focus, and reduce mental clutter.

Falun Heavenly Circulation exemplifies the Falun Gong principle that true spiritual practice involves cultivating the mind and body in harmony. Through dedicated practice, individuals can achieve not only greater physical health and vitality but also profound spiritual insights and a sense of peace that permeates all aspects of life.

5. Strengthening Divine Powers (Shen Gong)

Strengthening Divine Powers, or Shen Gong, is the fifth and final exercise in the Falun Gong sequence. Unlike the previous exercises, which primarily focus on qi cultivation and the physical body’s energy pathways, Shen Gong aims at enhancing the practitioner’s spiritual attributes and abilities.

This exercise is a meditation that deepens the practitioner’s connection to the universal principles of Truthfulness, Compassion, and Forbearance, thereby strengthening their innate divine powers.

How to Perform Strengthening Divine Powers

Shen Gong is performed in a seated position, emphasizing tranquility, focus, and the cultivation of a profound inner stillness. Here’s a simplified guide:

1. Starting Position: Sit on the floor with your legs crossed in the full or half lotus position. If this is uncomfortable, sitting in a chair with feet flat on the ground is also acceptable. The key is to maintain an upright, yet relaxed posture.
2. Hand Position: Place your hands in your lap, one on top of the other with palms facing upward, right hand on bottom if you’re male, left hand on bottom if you’re female. This position is symbolic of holding the Falun, reinforcing the exercise’s focus on spiritual cultivation.
3. Closing the Eyes: Gently close your eyes to reduce distractions and turn your focus inward. The aim is to transcend the physical senses and enter a state of deep meditation.
4. Meditative Focus: Calm your mind and concentrate on eliminating all thoughts, achieving a state of complete tranquility. The goal is to reach a profound level of meditation where the practitioner can connect with the universal consciousness.
5. Duration: Practitioners are encouraged to maintain this meditative state for an extended period, gradually increasing the duration as their ability improves. The longer the meditation, the deeper the state of tranquility and spiritual cultivation that can be achieved.
6. Concluding the Exercise: To end the session, slowly open your eyes and gently stretch your body. It’s important to transition smoothly back to your daily activities, carrying the peace and serenity from the meditation into your interactions and tasks.

Benefits of Practicing Strengthening Divine Powers

The practice of Shen Gong offers a range of spiritual, mental, and physical benefits:

• Spiritual Growth: This exercise is central to enhancing one’s spiritual understanding and development, fostering a deeper connection with the principles of Falun Gong.
• Mental Clarity and Focus: Regular meditation helps clear the mind of clutter, enhancing concentration, focus, and cognitive abilities.
• Emotional Stability: Achieving a state of deep tranquility can significantly reduce stress, anxiety, and depression, leading to greater emotional balance and well-being.
• Increased Energy and Vitality: Although the focus of Shen Gong is on spiritual cultivation, practitioners often report a natural increase in physical energy and vitality as a result of their meditation practice.
• Enhanced Innate Abilities: As implied by the name, this exercise is believed to strengthen the practitioner’s divine powers, manifesting as increased intuition, empathy, and a greater sense of connectedness with others and the world.

Shen Gong represents the culmination of the Falun Gong practice, where the physical exercises prepare the body and the final meditation fosters profound spiritual growth.

As we conclude our exploration of these exercises, it’s essential to recognize that their true value extends beyond the physical benefits they offer. In the cultivation of one’s moral character and the pursuit of spiritual growth, practitioners find a path to inner peace and fulfillment that resonates deeply within the human experience. The practice of Falun Gong, with its unique combination of exercises and moral philosophy, offers a timeless invitation to explore the depths of our being and the boundless potential of the human spirit.