Daily Nishino Breathing (10 min.) Jusoku Methods Part 3 Sangen-jusoku, Karin, and Enten

Sangen- jūsoku 三元充足 (three-element filling exercise)

The third part of the Jūsoku Methods is the three-element filling exercise. Sangen refers to the Tanden and the both hands, and is the most basic of all the Jūsoku Methods.

When starting Sangen-jūsoku, as in the case of, Ichigen- jūsoku, think of the Tanden as a kind of "magma," the great energy within the earth.

It is said that the hands are “the second brain”, and when the hands are filled with energy to the fullest extent, you feel a clarity of mind and it is easier to grasp the whole picture of things.

When these three elements are fulfilled, you will be able to feel the unlimited energy spreading out from the main energy source of the body.

When you fill the three elements with ki-energy, first try to fill them from both hands rather than from the Tanden. This will naturally make it easier to become aware of the Tanden.

How to practice Sangen-jūsoku

First, stand with your feet shoulder-width apart and parallel to each other in a relaxed manner.

Next, bring your awareness to your Tanden and hands, and exhale long, thin breaths from your mouth to fill these three elements.

If you have difficulty becoming aware of the Tanden, first try filling both hands. When both hands are filled with energy, it will naturally become easier to be aware of the Tanden.

Let‘s practice Karin and Enten, from the state of Sangen-jūsoku!

Karin 華輪

Karin is a preparatory exercise before doing Sokushin (soles of your feet) Breathing. The body is twisted around the axis of the spine. The arms are attached to the body accordingly. Breathing is natural breathing, but it is deeper and longer.

Stand straight as if suspended from above.

Loosen your knees and spread the energy of the three suffused elements around you.Then circular movements will start from the Tanden.

Breathe in through your nose when you feel the need to inhale, while exhaling slowly and long and thinly through your mouth.

When starting Karin, do it with your eyes open.

It is also important to do it while placing your mind on the Tanden.

上段 Upper swings

Raise your hand to the shoulder height.

The knees tend to be extended, so relax the knees by bending lightly and feel the warmth of the Tanden while doing this.

下段 Lower swings

Turn around backwards.

Look back wide with the intention of looking at the far heel when you look back.

When you turn to face forward, try to look at the front.

中段　Normal swings

Return to the normal swings to gradually stop the movements.

 

円天 Enten Sokushin Breathing

The energy in the Tanden is lowered down toward the soles of the feet (Sokushin).

Breathe slowly through your mouth and through your feet.

Through the knees

Your breath reaches Sokushin

From Sokushin, you breathe in energy from the earth.

Breathing in through the nose

Through your knees

When your breaths reach your knees, cross your fingers

Bring your breath up to the Tanden.

Keeping the feeling in the anus, breathe in further up through the spine.

Hands stop around the chest.

Guide your breath to Hyakue (top of the head)

Lightly stop breathing.

Guide your breath through the front of the body, and down to the Tanden

Exhale slowly and squat

Turn your parms outward.

Exhale further down to Sokushin.

Through the knees,

Down to Sokushin.

Now, inhale from the Sokushin

Breathe in through the nose

Slowly raise your upper body.

Guide your breath through the knees to the Tanden

While keeping your awareness on the anus,guide your breath through the spine.

To Hyakue (top of the head).

While stopping breathing, pass your breath along the center line of the body.

Guide your breath to the Tanden. Exhale slowly.

Spread your hands out and bring them down as if tracing the inside of a large circle.

Exhale further down to the Sokushin.

Through the knees

Down to Sokushin

This practice was about Sangen-jūsoku,  Karin and Enten.