1. Central Channel
Bring your palms down to your base centre, palms facing upwards and fingers just touching. Breathing in, raise your palms up your central channel to your chin. Breathing in again, turn your palms over and continue upwards over your crown centre. Then ‘rainbow bridge’ back down around your body with both arms.
Do this tracing 9 times. Then cross your arms over your upper chest reaching upwards and hug yourself before pushing the energy down to the Dan Tien with your palms. (Do this move once after each of the following tracings)
2. Governor Channel
Bring both palms down to the coccyx at base of your spine, fingers pointing down to your base centre. Trace upwards along the centre of your spine until you cannot comfortably reach up any further. Then lift your arms over your head and reach down with your fingers to trace up the top half of your spine, over your crown and down to your upper lip. Then bring your palms outwards sideways from your face and extend the chi outwards.
3. Spleen Meridian (most active between 9-11 am)
As you breathe in, trace the spleen meridian from the outside of your big toes up the outer side of your inner thighs and claves and then up the centre of your body to about 2inches below your nipples. Next bring your fingers down two inches and trace the spleen meridian out to the sides of your chest about 4 inches below your armpits as you breathe out.
4. Heart Meridian 11am – 1pm
Stretch your right arm fully out to the side of your chest. Breathing in, trace the heart meridian down from your armpit and then under the arm to your outstretched little finger. Breathing out, circle your left arm around your body and repeat the tracing down the inside of your right arm several more times. Now stretch your left arm out to the side of your chest and repeat the heart meridian tracing down your left arm. Do this tracing as gracefully as you can in order to tune into the natural beauty of life.
5. Small Intestines 1-3pm
Stretch out your right arm. Breathing in, trace the spleen meridian up from the tip of your little finger along the top side of your arm to your shoulder. Then, trace the meridian across your shoulder blade in a W shape. Next, curl your fingers up around your neck and across the centre line of your right cheek to the centre of your right ear as you breathe out. Repeat several times and then repeat the whole tracing up your left arm, shoulder, neck, cheek and ear.
6. Bladder 3-5pm
Place both sets of finger tips on your hair line at the top of your face. Breathing in, use your middle fingers to trace the meridian over your crown centre and down the back of the neck to the base of the neck (C7). Take your palms and reach around to the centre of your back. Trace your fingers down your back about two inches either side of your spin. Then bring your fingers down and around the buttocks and then up the centre to your coccyx and then straight down and around to the back of your knees. Then trace down the centre of your calf until you are about half way down your calves and then trace down the outer edge of your calves to your little toe.
7. Kidneys 5-7pm
Place your fingers between your second and third toes under the sole of your feet about the length of your middle finger. Breathing in; trace round the mound of your feet and up to your ankle bone. Trace a circle around your ankle bone and then trace up your inner legs to your groin. Then trace up your front torso to your navel and then straight on up to the corner of your collar bone. Move your fingers one or two inches down from your collar bone and massage two points on your upper chest with your finger tips.
8. Pericardium meridian (or Circulation Sex)
Stand in the Warrior Position. Raise the right arm up and away from the body. Breathing in, start 1” away from the right nipple and with the middle finger of the left hand, trace the meridian up over the right shoulder and down the top of the right arm to the end of the outstretched middle finger. Then move the left arm away from the right hand, and place your left palm at the back of the left thigh for support. Raise your right arm above the head. Complete the move by bending forward to touch the right big toe with the tip of the outstretched right middle finger, before standing upright.
Do the above 9 times on the right hand side then nine times on the left.
9. Triple warmer meridian
Stretch out the right arm straight in front of you. Breathing in, with the tip of your left fourth finger, trace the meridian from the tip of the right middle finger along the top of the right arm to the neck. Turning the head to the left, on the same in-breath, continue tracing from the base of the neck to the bottom of the right ear, around the inside edge of the ear to the top and across the cheek bone to the right eye at the outside edge of your eyebrow. Then move the outstretched left arm behind you, keeping it straight, before immediately bringing the outstretched left middle finger around on an out-breath to start the next tracing from the tip of the right middle finger.
Do the above 9 times on the right hand side then nine times on the left.
10. Lungs 3-5am
Stretch out your right arm. Breathing in, trace the meridian from the collar bone, over the shoulder and down the centre of your arm to the tip of your thumb. Repeat 9 times on the right and 9 times on the left.
11. Large Intestines 5-7am
Trace the meridian up the index finger of your right hand and then up the centre of your right arm, up through the right side of your neck to the centre of your nose and then bring your fingers round to the side of your nose. Repeat 9 times and then repeat 9 times on the left.
12. Stomach 7-9am
Trace up from your cheek bones into a loop over your forehead down through your face and throat to your collarbone. Trace out to the sides of your collarbone and then down to your nipples.
Now go in one inch and go down through your chest, and then down to your hip bone. Go out at the hip bone and down the centre of your legs to in between your second and third toes.