Here's a chi ball technigue I've used. A few minutes practised daily should be enough for results.
1. The Four-Fold Breath (a relaxation method that can be replaced with another if you please..)
Sitting in a chair, knees together, back straight:
Inhale counting to four letting the air reach all the way to the lower stomach/back area, so that air fills it completely, then hold the air counting
to four, then exhale counting to four and then, when there isn't any drop of air left in your lungs, count to four, and repeat until you are
Find your tempo doing this, and if at any time breathing becomes unbearable, just skip the four-fold breath and advance to the chi ball technigue.
2. Chi ball exercise.
Remaining in the posture described earlier, rub your palms together until your hands feel tingling and warm.
When you feel ready, at the level of your heart and close to your chest, curve your hands towards each other so that you leave some space between
fingers and so that the fingertips are almost touching between hands (see illustration). Now as you exhale, imagine (or just feel) energy flowing
toward your palms from your heart center. Then concentrate and look stock-still on the center between the palms of your hands as you keep exhaling and
projecting energy towards the spot. Do this until you experience a sensation of hands being pushed outwards from the center or something similar.
Now slowly estrange your palms (making a slight extra-curve with the fingertips) to the point in where you can't feel the sensation of magnetism
Exhale and project energy from the heart center (do not emphasize this too much in your visualization/feeling however) towards the point between your
palms that you are looking at, then your hands apart until magnetism is fading, exhale and bring your hands to the starting point with fingertips
almost touching, then again let the fingertips curve more as you draw your palms slightly apart. When you have formed a sphere of energy around the
point you are focusing on, circle the energy between your hands as if you were molding a ball out of modelling clay.
As you do the circling with the hands (see illustration), feel free to play with the chi ball. Just keep the fingertips relatively close between
hands, and the chi ball close to the heart center.
When you have formed the ball of energy (brilliant white/golden) in your mind,
starting from the heart center, move it down to the abdomen center, back to the chest, from there to the right shoulder, and from right shoulder to
the left shoulder, back to the chest and from there to the head. From there go back to the heart center.
Now shake the energy off your hands.
3. Yin Yang
When you feel that you are adept in forming a chi ball, here's a practise that you may want to try after you have finished the Chi ball exersice.
Sit in the asana
as described earlier. Rest your left hand on its back on your thigh so that palm is facing up. Rest your right hand so that
the palm is facing the floor (not thigh, let your wrist rest on thigh so that the palm is almost completely outside). Now imagine a brilliant white
source of energy something like 6 feet high, and as you inhale draw a stream of energy from that source trough the chakra in the center of your left
palm, and let the the energy travel to the heart center remain there as you keep the air a short moment in your lungs, and then as you exhale let the
energy travel trough your right side, trough the chakra of your palm and all the way to the ground.
Continue as long as you want, but at least 20 times. Observe the center of your left palm, trying to feel the pulsation. You may even try to see the
pulsating skin (on a very small area in the exact middle of your palm).
Remember to set the pace for both Chi ball exercise and Yin Yang exercise according to your breath.
[edit on 19-1-2005 by gth]