Purifying the Mind (Heart) Exercise
心齋 ( xin zhai or hsin chai)†

Introduction
This exercise is the first step towards learning about internal energy or Qi (Chi).   It was developed by the ancient Taoist sage Zhuang Zi (Chuang Tsu, 莊子), and remained the secret of the Taoists for over 2,000 years.  As part of the Zuo (Tso) style it was never taught to outsiders.  The character ‘hsin’ 心 means Mind or Heart, and is used commonly for both meanings. ‘Zhai’ 齋 means ‘abstinence’ as in avoidance of alcohol or eating meat.  Therefore, here Purifying the Mind means avoiding all mental distractions.  Thus, one listens with the mind, not the ears; then one listens with Qi (Chi), not the mind.  Confucius talks similarly about ‘xin zhai’, saying the ears can only hear the insignificant, using the mind only leads to short-lived dreams.  It is Qi (Chi) that equates to emptiness and encompasses all.  When the Tao (the Way) is in the realm of emptiness, that ‘emptiness’ means ‘purifying the mind’.  Chuang Tsu talked of sitting and forgetting, that is being removed from form to attain wisdom, to achieve selflessness.  This is the same aim as Purifying the Mind.  

This exercise is a simple and effective method, it is the basis of internal energy development.  It guides the Yin and connects with Yang, and opens the energy channels of the whole body, harmonizes the muscles and circulatory systems, balances bodily functions, promotes primordial energies and achieves longevity.  In Chinese medicine there are six channels of Qi (Chi) in the hands, three of Yin and three of Yang.  This exercise connects both Yin and Yang channels allowing the Qi (Chi) to move swiftly and strongly. 

The middle finger and thumb of the right hand (reverse hands for females) form half the character for Moon 月 whilst half of the left hand, the index and middle fingers, complete the character.  The index finger and thumb of the left hand connected, and the circling right hand with the thumb on the inside form the character for  Sun 日.  Together these characters form the word for Clear or Bright 明 (ming), in Buddhist terms having the meaning of ‘enlightenment’.  The hands are held at the Dan Tian (Tan Tien, 丹田) point just below the navel. In fact, the Dan Tian is about 1½ inches in from the surface.  The Dan Tian (also known as the ‘sea of Qi (Chi)’ 氣海) is where the vital essences are stored, called Jing (Ching, 精). Jing and Qi (Chi) are essentials for life according to the Taoists.

Phenomena arising from correct practice.

• The centre of the palms may feel warm, after a while they may perspire as water, colourless and odourless.
• The whole body feels as one, the Qi (Chi) flows smoothly, almost an inexplicable comfort is felt.
• One is able to endure cold or heat, and it is easy to ward off the early stages of a cold.

Checklist: Eight Basic Criteria of Tai Chi (used when adjusting body posture)

• 含胸 han xiong：relax the chest as if the shoulders are moving slightly forward without actually doing so – this allows Qi (Chi) to descend to the Dan Tian (Tan Tien).
• 拔背 ba bei：between the shoulder blades, about the 3rd and 4th thoracic vertebrae of the spine, should have the feeling of pushing out without actually doing so, and at the same time forgetting the shoulders exist – be careful not to hunch the back.
• 鬆肩 song jian : relax the shoulders but do not drop them – imagine that the shoulder joints ease apart and are joined together by a strap. 
• 垂肘chui zhou : drop the elbows not like a stone in water but like an apple hanging from a tree –thought should move the Qi (Chi) to the tips of the elbows.
• 尾閭中正 wei lu zhong zheng: slightly retract the base of the spine (tailbone or coccyx) so that the lower spine (lumbar) straightens –be careful not to shift the hips forward. 
• 神貫頂 shen guan ding : relax and straighten the neck, slightly retract the jaw –imagine the top of the held is being held by a vertical string.
• 氣沉丹田 qi chen dan tian : sink the Qi (Chi) to the Dan Tian (below the navel), as you breathe gently, imagine the breath filling the Tan Tien area – breathe naturally and hold this area without allowing the abdomen to move in and out too much.
• 腳分虛實 jiao fen xu shi : relax the outer rims of the feet, balancing on the centre of the soles at the Yong Quan point –your thought should not make the feet stand heavily on the floor.

Relaxation: 三路調身法
Breathe gently, without sound, and naturally. Imagine the Qi (Chi) starting from the top of the head and relax each part of the body as the Qi flows as follows.

• As you exhale, feel the Qi (Chi) move down both sides of the neck -> both shoulders -> both arms -> both elbows -> both forearms -> both wrists -> both palms -> all the fingers. Practice for 2-3 minutes then continue to the next part.
• Exhale, imagine the Qi (Chi) move down the face -> the throat -> chest -> abdomen -> front of both thighs -> both knees -> front of lower legs -> both ankles -> around the feet and toes -> finally the centre of the foot (yong quan point).  Practice for 2-3 minutes then continue to the next part.
• Exhale, imagine the Qi (Chi) move down the back of the neck -> the upper back -> the lower back -> the buttocks -> back of thighs -> back of both knees -> back of lower legs -> both ankles -> around the feet and toes -> finally the centre of the foot (yong quan point).  Practice for 2-3 minutes.

Pointers when practicing Purifying the mind

• One can practice standing, seated, sitting cross-legged, standing on one leg, even walking. When cross-legged, place hands on legs four finger widths up from the ankles instead.
• The whole body should relax, void of mental distraction, maintaining the criteria described above.
• The tongue should gently touch the upper palate, mouth closed, teeth gently clenched.
• Knees are bent but not visibly so – they should not waver. Rest if tired.