This exercise is taken from "Yi Chin Ching". Guide your awareness down to the "Dantian" deep down in your belly under the navel. Then imagine an inner smile, which spreads all over you. After this preparation, guide your awareness up to the "Baihui", the top of your head. Feel calm and let this calmness flow down from the Baihui on both sides of your head. Then further down the shoulders, the arms, the backsides of your hands and into the middle fingers.

Then again lead your awareness up to the top of your head. This time let the calm stream down your face and then further down your chest, stomach, the front side of your legs and the feet into the toes.

Again lead your awareness up to the top of your head. This time let the calm flow down the back side of your head. Then further down your back, the buttocks, the back sides of your legs, the hollow of your knees, then the heels and to the Youngchuan points in the middle of the soles.

Feel like being wrapped up in a sheltering coat of calmness and energy. Then try to keep your awareness simultaneously in your middle fingers, the toes and the soles. Then intensify the feeling of wearing a coat of calm and energy. Calmly watch your surroundings out of this coat and enjoy the peaceful feeling for a while.

 Taiji Tai Chi