The Short Form
Attention Posture.
The body is at rest. The heaviness of the body is allowed to drop down whilst at the same time opening the spine by lifting the back fontanelle (crown). Similarly all the joints, wherever possible are separated and drawn outward from the central axis or upwards from the heavy sensation of the feet.
There is an expanded feeling. It is as if your body is inflated away from the bones. This is achieved with the mind.
The mind rests between the two states of wakefulness and sleepiness. The eyes are closed. When one aspect goes out of balance in relation to the other, you cultivate its opposite and rest in equilibrium.
This is also the state of wu chi. It is the state before anything manifests.
Beginning.
At the beginning choose wakefulness. Shift the centre of gravity over the right foot. Relax to allow the body to descend, bending the leg. At the same time lift the left knee until the foot hangs and only the tips of the toes are touching the ground. Then move the left foot over to the left and place the foot with the toes facing forwards.
Shift the centre of gravity towards the left foot. Achieve the weight shift by pushing from the right foot. Stop when you can no longer push from the foot. (this is approx. 70% weight shift to the left.)
Open the upper back. Make space under the arms and lift the right foot, keeping the heel on the ground. Coordinate a turn of the leg and both arms until the toes and fingers all face forwards. Now the feet are parallel. Relax to release the muscles you have used.
Preparation
Sink the arms downwards, extending through the arm beyond the fingers, towards the ground. Relax the downward movement and draw the wrists upwards whilst keeping the arms extended. Allow the hands to hang down from the wrists. Bring the wrists up to the level of the shoulders. Empty the arms of strength and allow the elbows to become heavy as the shoulders sink and relax. Draw the wrists in towards the shoulders, allowing the elbows to drop further. Bend the hands upward whilst sinking the arms. Empty the chest and upper back. As the ch'i sinks from the chest follow with the body. Loosen the joints and permit the body to go lower as the knees bend. Come to rest naturally as the movement finishes.