Confidential and Proprietary | Do Not Distribute | © 2014 xAd, Inc.Confidential and Proprietary | Do Not Distribute | © 2014 xAd, Inc.

Meditation &Yi Jin Jing

Q2 2015

Confidential and Proprietary | Do Not Distribute | © 2014 xAd, Inc.

Yi Jin Jing ( 易筋經 )

• What is it?• A set of exercises that can “Transform” (Yi) the “Tendons” (Jin).• We will focus on 12 forms that associated with 12 meridians.

• Origin• According to the legend, it was discovered years after

Bodhidharma (達摩 ) left the Shaolin Temple (ca. 500).• Bodhidharma introduced the Chan (Zen, 禪 ) Buddhism to China.

Toughen my sinews, harden my bones,

Make my blood flow freely,

I will then be young forever

In touch with the realm of gods.

-- Canon of the Great Void

2

Confidential and Proprietary | Do Not Distribute | © 2014 xAd, Inc.

Twelve Forms of Yi Jin Jing

3

Confidential and Proprietary | Do Not Distribute | © 2014 xAd, Inc.

General Concepts

• Separate the mind into two pars.

• The Action Part• Put the body into the desired form.• Stretch the tendons, but not the muscles.

• The Meditation Part• Seek harmony and alignment with the inner self.• Apply the “Law of Allowing”. Yield to the inner self.• Treat the action part as external disturbance.

Totally accept it, but also disregard it (detach from it).• Relax the whole body, except for the minimal effort required for the actions.• Relax the face.• Sense the strength inside of you. Let the strength take care of the actions.• Feel peaceful, joyful, and blissful.

4

Confidential and Proprietary | Do Not Distribute | © 2014 xAd, Inc.

1. Wei Tuo Offering the Pestle (韋馱獻杵 )

• The upper body is straight.

• The palms lightly press on each other; or, keep a short distance (1-2 inches)

• Fingers point upward. Slightly push the palms away from the chest.

• Breathe easily and steadily. Feel the expansion and contraction.

• The mind is calm and peaceful.

• Stay for 3 – 30 minutes.

5

Taiyin Lung Meridian of Hand

立身期正直，環拱手當胸。氣定神皆斂，心澄貌亦恭。

Confidential and Proprietary | Do Not Distribute | © 2014 xAd, Inc.

2. Pestle on Shoulders (橫擔降魔杵 )

• Feet slightly grasp into the group.

• Hands push to the sides, fingers pointing up. (Push with the mind and from the

core, yet arm muscles are rather relaxed)

• Mind is calm and peaceful. Breathe steadily.

• Eyes stare at the front.

• Slightly open the mouth.

6

Yangming Large Intestine Meridian of Hand

足趾柱地，兩手平開。心平氣靜，目瞪口呆。

Confidential and Proprietary | Do Not Distribute | © 2014 xAd, Inc.

3. Holding the Gate of Heaven (掌托天門 )

• Palms raise and hold the sky (arm muscles relaxed). Do not look up.

• Heels leave the ground. Stand on toes.

• Let the force fill the legs and two sides of the torso.

• Close the mouth. The tongue lightly touch the upper jaw.

• Breathe easily and slowly through the nose. Keep the mind calm.

• Then, slowly lower the hands as if you are holding a heavy object.

7

Yangming Stomach Meridian of Foot

掌托天門自上視，足尖著地立身端，力周腿脅渾如植，咬緊牙關莫放寬，舌下生津將顎抵，鼻中調息覺心安，兩拳緩緩收回處，弛力還將挾重看。

Confidential and Proprietary | Do Not Distribute | © 2014 xAd, Inc.

4. Plucking Stars (摘星換斗 )

• Raise the right hand with the palm facing downwards.

• Turn the head toward the upper hand, eyes looking at the palm.

• Use the back of the left hand press the kidney area.

• Put the whole body weigh on the left leg.

• Stretch the right hand side of the body as if you are plucking stars.

• Exhale through the mouse if you feel short of breath.

• Switch sides.

8

Taiyin Spleen Meridian of Foot

只手擎天掌復頭，更從掌內注雙眸，鼻吸口呼頻調息，兩手輪迴左右侔。

Confidential and Proprietary | Do Not Distribute | © 2014 xAd, Inc.

5. Pushing Mountains ( 力士推山 )

• Keep the upper body straight. Eyes stare at the front.

• Push the palms forward.

• The muscles are relaxed, as if you push open a window to watch the moon.

• At the mental and energy level, it is as if you are pushing mountains and blocking

the wave.

• Pull the hands back, with the same kind of ease and power.

• Follow the rhythm and repeat.

9

Shaoyin Heart Meridian of Hand

挺身兼胬目，推窗望月來，排山還海汐，隨息七徘徊。

Confidential and Proprietary | Do Not Distribute | © 2014 xAd, Inc.

6. Pulling 9 Cows by their Tails (倒曳九牛尾 )

• Open the legs; grasp the “tails”; bend the front knee and pull.

• Breathe deeply and easily. Relax the chest and the belly.

• Feel the pulling force on the shoulders. Relax the arms.

• Look at the front hand with closed eyes.

10

Taiyang Small Intestine Meridian of Hand

兩腿前弓後箭，小腹運氣空松，用意存於兩膀，擒拿內視雙瞳。

Confidential and Proprietary | Do Not Distribute | © 2014 xAd, Inc.

7. Nine Ghosts Drawing Sabers (九鬼拔馬刀 )

• Turn the head to the left; raise the right arm to hold the head.

• The right hand fingers pull the left hear.

• The left hand tries to reach the neck from the back.

• Switch.

11

Taiyang Bladder Meridian of Foot

側首屈肱，抱頭拔耳，右腋開陽，左陰閉死，右撼崑崙，左貼胛膂，左右掄回，直身攀舉。

Confidential and Proprietary | Do Not Distribute | © 2014 xAd, Inc.

8. Sinking Three Bodily Zones (三盤落地 )

• Separate the feet; keep them parallel to each other.

• Slowly lower the upper body as if you are sitting down.

• Press the palms downward at the same time.

• Then turn the palms upward.

• Raise the body as if you are lifting a heavy object.

12

Shaoyin Kidney Meridian of Foot

上顎抵尖舌，張眸又咬牙，開襠騎馬式，雙手按兼拿，兩掌翻陽起，千斤彷彿加，口呼鼻吸氣，蹲足莫稍斜。

Confidential and Proprietary | Do Not Distribute | © 2014 xAd, Inc.

9. Dragon Stretching Claws (青龍探爪 )

• The left “claw” reaches toward right, under the right arm.

• The right “claw” reaches toward left, above the left shoulder.

• The body twist counter-clock-wise (toward left).

• Switch.

13

Jueyin Pericardium Meridian of Hand

青龍探爪，左從右出，左掌糾行，蜷傍脅部，右爪乘風，雲門左露，氣周肩背，扭腰轉腹，調息微噓，龍降虎伏。

Confidential and Proprietary | Do Not Distribute | © 2014 xAd, Inc.

10. Tiger Springing on Its Pray (臥虎撲食 )

• Turn left. Move left foot forward. Bend the body.

• Fingers touch the ground, supporting the weight. Keep the arms straight.

• Keep the right knee straight. Right foot pushes back.

• The left knees push forward.

• Stand up. Switch.

14

Shaoyang Sanjiao Meridian of Hand

兩足分躇身似傾，左弓右箭腿相更，昂頭胸作探前勢，翅尾朝天掉換行，呼吸調勻均出入，指尖著地賴支撐，還將腰背偃低下，順式收身復立平。

Confidential and Proprietary | Do Not Distribute | © 2014 xAd, Inc.

11. Beating the Heavenly Drum (打躬擊鼓 )

• The hands hold the back of the head.

• Bend the upper body toward the knees.

• Close the ears with the lower palms.

• Use fingers to pat the back of the head (like beating a drum).

15

Shaoyang Gall Bladder Meridian of Foot

兩掌持後腦，躬腰至膝前，頭垂探胯下，口緊咬牙關，舌尖微抵顎，兩肘對平彎，掩耳鳴天鼓，八音奏管弦。

Confidential and Proprietary | Do Not Distribute | © 2014 xAd, Inc.

12. Swinging the Tail (怒目掉尾 )

• Keep the knees straight.

• The hands touch the ground.

• Turn the upper body toward left and then right.

• Stand up. Stamp on the feet for 21 times.

• Start meditation.

16

Jueyin Liver Meridian of Foot

膝直膀伸，推手及地，瞪目搖頭，凝神一志，起而頓足，二十一次 ； 左右伸肱，以七為誌；

更作坐功，盤膝垂眥；口注於心，息調於鼻；定靜乃起，厥功維備。

Confidential and Proprietary | Do Not Distribute | © 2014 xAd, Inc.

Meditation

• You mind also has two parts.

• The Thought Part• Threat your thoughts as the external disturbance.• Most of the thoughts are not yours.• They are what other people put into your mind.• This is the autonomous part. You don’t need to do anything.

• The Meditation Part• Totally accept the thoughts, but disregard them (detach from them).• Do not fight them, but do not follow them either.• Continue to focus on alignment with the inner self.• Any dis-ease in the bodily sensation is an indication of in-harmony with the inner self.• Begin with one point (nose).• You can also scan the whole body.• Higher level of alignment can be achieved with higher level of awareness.

17