The Microcosmic Orbit is a very well known Qigong and meditative practice. It is known by many other names, such as: the “small heavenly circulation”, Self Winding Wheel of the Law,Divine Sky Circulation and Neidan, to name just a few. The classical teaching of the Microcosmic Orbit dates about five thousand years ago in China and is attributed to the Taoist Lü Dongbin. It is considered a Taoist technique for cultivating energy and an ancient Taoist form of meditation. Practitioners believe the Microcosmic Orbit meditation can control the movement of Qi energy, which nourishes the body systems as it travels through the orbit.
Microcosmic Orbit - Inhale (red) Exhale (blue)
The purpose of the practice is to create a continuous circular energetic loop between two distinct meridians: the Ren (Conception Vessel) and the Du (Governing Vessel).Qi uses the energy pathways in the body including the entire torso and head.
The orbit or circuit also includes some important points where energy may stagnate: the Tailbone gate, Dorsal gate on the back (roughly level with the heart), and the Jade pillow on the back of the head, the gate of fire on the back level with the kidneys, and the Baihui or Niwan directly on top of the head.
As you might expect, there are many different variations of the Microcosmic Orbit. Most, if not all, Microcosmic Orbit exercises or techniques are designed to purify the body physically, mentally, and spiritually They are said to also improve health and longevity. Many practitioners use the Microcosmic Orbit exercises to prepare for meditation. These exercises can be performed while sitting, standing, or even with movements of Tai Chi Chuan. Microcosmic Orbit exercises consist of deep breathing, meditation, visualization, and concentration along the circular energetic pathway.
The “orbit” starts and ends in the lower Dantian. The usual energy pathway flows down from the Dantian to the genitals, perineum, to the base of the spine, then up along the center line of the body to the crown, over the top of the head, and down the front center line of the body to the lower Dantian. Thus, it makes a full orbit (or circle). This orbit is said to purify the body’s natural essences and transforms it into Qi (energy or vitality), while nourishing the body’s organs and systems. Some of the many benefits include strengthening the immune system, increasing energy levels, and reducing the internal stress that causes physical illness.
While concentrating and visualizing,many practitioners envision a golden ball of light in the abdomen (Qi). Other practitioners use different visuals, including a traveling golden white light. Inhalation moves Qi upward (Yang) and exhalation guides it down the Yin path. The Microcosmic Orbit is interrupted by the mouth. However, the Yin and Yang pathways connect when the tip of the tongue touches the roof of the mouth. Of note: According to Bill Douglas, author of The Complete Idiot’s Guide to Tai Chi & Qigong, when the tongue touches the roof of the mouth, the throat canal narrows. Breaths become more gradual and longer.
Wikipedia states that before beginning the orbit, students are often encouraged to practice Tai Chi or some other exercise as a means of building energy prior to starting. It is sometimes said that if one performs the microcosmic orbit without preparation, it can induce a strain on the nervous system and deplete energy. Not everyone (not surprisingly) agrees.
Some practitioners take issue with this, stating that unless your body is capable, you can’t and should not try direct Qi flow with your mind. They feel that it is imperative to get good instruction and then “practice hard enough to change your body, so that it offers the conditions for the circulation to happen”. Willpower or concentration won’t do it. As well, there are practitioners who feel that Tai Chi is not enough preparation for Microcosmic Orbit stating that it requires changing the body through regular, committed practice first.
Like everything in today’s world, there is never a shortage of differing opinions. While there are those practitioners who feel that it is necessary to learn with a Master, others have found simple practices that are quite lovely. It’s not hard to find practitioners who believe that this is something you can do and learn on your own - albeit with practice and some simple instruction.
My personal experience: I learned the Microcosmic Orbit from my first Tai Chi Master (while learning Chen) in the mid to late 80s. He didn’t use the term, but it was definitely a standing Qigong using the visual of a gold light orbiting through the energetic loop. We did the orbit in class for 10-15 minutes prior to doing form. I found it a very worthwhile experience.Unfortunately, the later Masters I studied with never mentioned the Microcosmic Orbit. However, I have learned other beneficial Qigong practices through my current one.
So, here’s my opinion: You have nothing to lose by trying it on your own. There is always an option to seek out a master practitioner if you wish to proceed on a deeper level at some point!
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