Question 1

With so many different types of training. My aim is Marvelous Fist, Golden Bell and One-Finger Shooting Zen. I have to be really careful not to ovetrain. For that reason sometimes it’s only a couple of minutes of 30 punches and then some One-Finger Shooting Zen or Golden Bridge in the evening, and I still feel I am totally charged with energy.

— Karol. Norway


At your level and the way you practice – like a few minutes of Marvelous Fist in the morning, and some One-Finger Shooting Zen or Golden Bridge in the evening – you are unlikely to over-train. Although you spent only a few minutes in your training, because your training is correct and you are at a high-level, you feel charged with energy as well as mother wonderful benefits not only during your training but the whole day and beyond.

I shall take this opportunity to mention about over-training. Over-training concerns depth, and not breath. For you it is not over-training. But for another person who is at a lower level but presuming he trains the same way as you do, it may be over-training for him.

It is unlikely he trains the same way as you because he is at a different level.. In other words, he attains the same benefits. Although he trains at the same time-period, i.e. just a few minutes, the benefits he gets is more than what his body can bear.

It will be clearer if we quantify the benefits. Suppose his potential 9s 300,000 units of benefits. In other words, if he trains at 100%, he will get 300,000 units of benefits. But his body can take only 10,000 units of benefits. If he has more than 10,000 units of benefits, he over-trains. The more benefits he gets, the worse will be his over-training.

He trains at 30% of his potential. He gets 30,000 units of benefits. This is over-training. He should train at less than 10% of his potential.

But how does he know he trains at 10% and not at 30%. The rule is that if he finds he has over-trained, he lowers his training time or intensity. If he finds that he still over-trains despite lowering his training percentage, he further lowers his training percentage. For example, when he trains at 30% he still finds symptoms of over-training, he lowers his training to 20%. If he find that he still over-trains, he lowers it to 10%,

The good thing is that he has sufficient time to notice whether he trains at the right percentage if he is aware of over-training. In other words, if for a week he feels tired or painful despite training correctly, he lowers his training at 30% to 20%. If he still feels tired or painful, he further lower his training to 10%.

Different people will have different time for the symptoms of over-training before over-training becomes very harmful. But generally a month is manageable, and if he is aware of the risk of over-training, a month is long enough for him to make adjustment. If he is unaware of over-training, and especially he has the perverted concept of “no pain no gain”, and keeps over-training, which means his training methods are right, not wrong, he will over-train seriously.

Needless to say, 10% and 30%, or 19,000 units or benefits and 30,000 units of benefits, are just figures for illustration. We can use any figure, and the underlying principles are the same. Different people may operate at different percentage, but 10% and 30% are suitable figures for our students.

It may not be easy for people to train at 10% of their potential, especially when most other people outside our school want to get the best from their training, whereas we tell our students to lower their benefits!

Many people earn 2,000 euros a month, and if they earn only 200 euros a month, which is 10%, it is insufficient for them to live normally. (People in Norway earn more, but their cost of living is also higher.) But if you earn 200,000 euros a month, 10% is 20,000 euros, which is a lot of money for most people.

Now we change euros to units of benefits in chi kung training. If our studenst have 20,000 units of benefits whereas other students have only 200 units, there are a lot of benefits.

Is it reasonable to estimate that if other students have 200 units of benefits from their chi kung practice, our students have 20,000 units of benefits, or our benefits are 100 times more than those of others? Let us take the most crucial factor in chi kung training, i.e. chi flow – a fact not often known in other schools, but often mentioned in our school.

Those who attend my courses have a chi flow on the very first day. If a student in another school can have a chi flow after 100 days, it is very good result. Most practitioners in other schools cannot willingly generate a chi flow at all regardless of how long they have practiced. Thus, it is reasonable to estimate that we are more than 100 times more efficient than other practitioners.

Your sifu too can enable you to have a chi flow in one day. But because you attend his regular class, he takes a longer time to teach you to generate a chi flow for your benefits.

Question 2

I enjoy more and more standing meditation and sitting on the chair meditation I learned from Sigung during Summer Camp 2015. While in the past I wanted to achieve something, now I just relax and enjoy the breathing. The same is happening with my li


There are four positions in meditation, namely standing, sitting, lying down and moving. By sitting meditation, we often mean sitting in a lotus position. Sitting on a chair is a modification.

The word “meditation” needs some explanation. It comes from the very “meditate”, and implies thinking. But in some kinds of mediation, like the meditation in our school, there is no thinking, i.e. thinking rationally, though meditators may think intuitively, as in Cosmic Shower. But the term “meditation” is still used for those types of meditation without thinking, because the word has become established.

The term “meditation” was first used by our early Christian fathers who refered to thinking or reflecting on God’s words. Whden other types of meditation came to the West, the lerm was also used. In our school, meditation refers to training or mind or spirit, which it actually is/

Generally, results come fast in standing standication. Sitting meditation is slow but the result is deep. Lying doen meditation is for those who are old or too sick even to satnad or sit. Moving meditation, like Taijiquan, is used when there is movement for training the mind or spirit. But because of our unbelievable skills, we can achieve in standing meditation what many people hope to achieve in sitting meditation.

Just being relaxed and enjoying the breathing is very important in chi kung and meditation, as well as in daily life. If a person is not relaxed, or is not enjoying his (or her) breathing, he cannot perform chi kung or meditation although he may be performing chi kung form or meditation positions.

Indeed, many practitioner today are in this category. They use chi kung forms or meditation positions, and think they are practicing chi iung or mediation. But they are not; they only perform the external forms but do not get the benefits of chi kung or of mediation.

In daily life, when a person is relaxed, he produces better result no matter what he does than when he is tensed. When he enjoys his breathing, he also produces better result than when he forces or holds his breathing.

In some chi kung exercises, a practitioner breathes spontaneously. Some people think, wrongly, that there is no breathing. There is breathing, but not forced or holding the breath, Spontaneous breathing is actually the most common mode of breathing in chi kung.