Course Content
Welcome
Welcome to "An Introduction to Qi Cultivation: The Fundamentals of Qigong and Internal Alchemy"! In this section, I'll share my personal journey into Qi and introduce you to the lineage from which this wisdom originates. We'll also go over the course structure and what you can expect. Let's embark on this journey of internal alchemy together!
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Welcome
Introduction to the Lineage of the Information and to your Facilitator, Ryko Kalinko
Course Overview, Structure & Key Takeaways
How to Approach Qi Cultivation for Maximum Benefit
Course Journal
Introduction to Qi: Theory & Practice
In this section, you'll gain insight into the foundational principles of Qigong, its benefits, and how you can begin integrating it into your daily routine.
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Introductory Theory #1: The Energy Body
Introductory Theory #2: Four Key Terms – Understanding the History and Structure of the System
Introductory Theory #3: The Role of Imagination
Introductory Theory #4: Inner Intelligence and The End Goal of the Qigong System
Introductory Theory #5: Principles of Working with Energy & The Two Pillars of Qigong
Practice #1: Feeling the Qi
Practice #2: The Inner Smile
Qigong Warm Ups
Qigong practice has its own unique forms of warm up, including exercises which focus on joint rotations to improve the flow of energy, and the practice of shaking.
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The “Long Life” Set
Shaking: Activating the Body’s Innate Vitality
Posture Notes & Balancing Exercises
This section contains preparatory posture guidance and post-practice balancing tools. The posture notes for standing and seated exercises are designed to improve alignment, balance, and energy flow, and the post-practice balancing tools are designed to ensure that any stored tension that may have occurred during practice is alleviated.
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Introduction
Simple Stance for Standing Exercises
Posture Notes for Seated Exercises
Balancing Routine After Seated Practice: Spinal Stretch Flow
Discharge Technique – Releasing Excess or Disruptive Energy
Energy Centre Breathing
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Introduction
How to find, and breathe with, the Lower Tan Tien
Further Energy Centre Breathing and Awareness Techniques
Enlivening the Organs with Energy
In Taoist practice, the internal organs are regarded as particularly important places to focus Qi, because they are places in the body where key internal processes take place, as well as the place where our emotions are stored.
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Introduction
Filling The Organs with Smiling Energy
Filling the Organs with Qi
Virtue Cultivation Practice
Earth and Sky Breathing
The following meditations use the mind to extend the energy body beyond the confines of the physical body. As you do this, you open yourself to a whole palate of feelings that go beyond normal experience.
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Introduction
Breathing from the Centre of the Earth
Sky Breathing
Earth Meets Sky, Sky Meets Earth
Generating the Qi Ball
The Qi ball is a foundational concept in energy work: the idea that we can generate a quantum of energy which then is, and has, a force of its own which we can direct as we will.
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Introduction
Qi Ball of Earth Energy
Qi Ball of Sky Energy
Qi Ball of Earth and Sky Energy
Working with the Qi Ball
Once we have generated the feeling of a Qi ball in the body, we open up a series of practices that, utilising the quantum of energy represented by the Qi ball, serve to further enhance the ability of the body to attract, store and command energy.
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Introduction
Gathering Qi from the Six Directions
Variation: Filling the Bones with Qi
Variation: Three “Fires” and Six Directions
Dedication Practice
The Microcosmic Orbit
This is a foundational Taoist exercise for health and wellbeing, otherwise called “circulating the light”.
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Introduction
The Microcosmic Orbit Practice
Enhanced Microcosmic Orbit Practices
Understanding Each Point of the Orbit Better
Working with Qi pressure & “Cooking” Qi
This set of exercises involves compressing and refining energy within the lower tan tien, transforming it into a more potent and concentrated form for enhanced vitality, resilience, and internal power.
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Introduction
Qi Pressure Exercise #1: Cultivating Awareness of Qi Pressure
Qi Pressure Exercise #2: Reverse Breathing
Qi Pressure Exercise #3: The Maha Bandha – Ujjayi Breathing
Qi Pressure Exercise #4: Step Breathing
Qi Pressure Exercise #5: Packing Process Breathing
Inner Alchemy
By working with light, breath, and focused intention, we engage in the ancient art of inner transformation, taking a step closer toward our highest potential as beings of energy and consciousness.
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Introduction
Inner Alchemy Exercise #1: Charging the Organs with Light
Inner Alchemy Exercise #2: Transforming Negative Emotions into Qi
Inner Alchemy Exercise #3: Saliva Qigong
Absorbing Qi from Nature
External Qi absorption techniques harness the abundant energy from nature allowing practitioners to replenish, refine, and harmonise their internal Qi for greater vitality and balance.
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Introduction
Absorbing Qi from Trees
Absorbing Qi from the Sun and Moon
Absorbing Qi from Bodies of Water
The Eight Elements Practice
“Empty Force”
In this Section, we begin the sacred work of returning to ourselves — drawing our awareness inward, listening to the subtle movements within, and learning to gather and circulate our innate energy.
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Introduction to Ming-Gong
Practice: “Conscious Involuntary Breathing”
Meridian Slapping
I call this practice "Better Than a Coffee", because it provides a full-body energetic stimulation, but without any side effects!
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Introduction
Meridian Slapping Exercise
Seeing the Qi
It is also possible to see the Qi visually!
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Seeing the Qi: Awakening Your Subtle Vision
An Introduction to Qi Cultivation: The Fundamentals of Qigong and Internal Alchemy
About Lesson

Practice #2: The Inner Smile

 

The “inner smile” is a foundational practice within the entire Qigong system. As said by Mantak Chia:

 

“The inner smile… is so close to the root of the root. By this I mean the Inner Smile is so close to the root of inner alchemy, and inner alchemy is the root of all the other Tao systems, even the I Ching.”

Chia, M. (2003). Foreword: Inner Smile – Root of the Root. In M. Winn, The way of the inner smile (pp. 1–2). Dao Alchemy Research Institute.

 

The basic idea of the inner smile, and the reason why it is so foundational, is that it is about absorbing your attention within your body… with the special quality of the smile.

 

 

The smile is indeed a very special kind of energy – its effect on us is unparalleled. When we walk down the street and see a friend, and exchange smiles with them, it uplifts us straight away, energising us and making us feel happy. This is a very special power we have. According to Taoism, the energy of our smile comes directly from our spirit (which explains why it has such power). So, when we work with the inner smile, what we are really doing is directing our spirit power into the body.

 

We literally ‘light up’ our insides by the power of the smile. When placed on our organs, bones and tissue, this energy strengthens them, which turn makes us feel even better – and so an inner ‘feedback-loop’ is created – a ‘self-feeding’ circuit. We smile inwardly, we feel good as a result, and as a result of feeling good, we smile more, and so on… and so this self-feeding loop expands; the result is lightness, happiness and a feeling of well-being.

 

Therefore, this practice is a powerful technique for cultivating inner harmony, relaxation, and self-love. By consciously directing a gentle, genuine smile inward, we nourish our body, calm the nervous system, and create a deep sense of well-being.

 

This process can be thought of as a form of “emotional engineering” — a deliberate way to shift our internal state toward greater positivity. Just as an architect carefully designs a structure for strength and stability, we can engineer our emotions by activating a smile from within. In doing so, we take an active role in shaping our emotional landscape, reinforcing a sense of peace, gratitude, and joy within the body.

 

Modern science has confirmed what ancient Taoist wisdom has long understood—smiling doesn’t just reflect happiness; it also creates it. Numerous scientific studies have demonstrated that smiles are bi-directional, meaning they work both ways:

  • When we feel happy, we naturally smile—a reflection of our inner emotional state.
  • But the reverse is also true—when we smile, it signals the brain to feel happier, even if we weren’t happy to begin with.

This happens because smiling activates the brain’s reward system, triggering the release of dopamine, serotonin, and endorphins — the body’s natural feel-good chemicals. A genuine smile, especially a ‘Duchenne Smile’ (which engages both the mouth and the muscles around the eyes), has been shown to:

  • Reduce stress hormones like cortisol.
  • Lower blood pressure and support heart health.
  • Enhance emotional resilience and decrease feelings of anxiety.
  • Promote relaxation and an overall sense of well-being.

 

By practicing the Inner Smile regularly, we learn to generate happiness from within, rather than depending on external circumstances. This makes it a truly empowering practice, putting us in control of our emotional state and overall well-being.

 

The deeper purpose of the technique is the saturation of attention within the body. Ultimately, our aim is to be 100% aware of every cell of our whole bodies at all times. As mentioned in the theory section above, the goal of the entire system is to be able to draw the bio-energy of every cell in the physical body into the energy body, thereby giving it the ability to appear solid. To do this, one needs to be in touch with every cell in the body.

 

Practice Guide

The basic idea of the technique is to direct the smile to various parts of the body on the in-breath, and then, on the out-breath, to feel those parts of the body smiling back. The technique is provided in the video attached.

 

  • A note on posture: The recommended posture for this exercise is seated. If you can take a cross-legged position, please do so, however, it is not necessary. If you are not able to sit cross-legged, then sit on a chair, with your sit-bones just near the edge of the chair, so that you are sitting up straight, balancing on your sit-bones, without leaning back on the chair. Your knees should be at the same height as or below your hips to ensure that the spine is straight. Place your hands on your knees, either with palms up or down. Relax your shoulders and close your eyes. Breathe in and out through your nose (unless your nose is blocked, in which case, open your mouth to breathe). [Further notes on posture for the seated exercises are provided later in this course.]

 

[INSERT VIDEO]

 

A written description of the exercise is provided at the Exercise File tab.

 

After you have completed the exercise, please take a moment to sit quietly and observe the effect of the practice. Write down what you experienced in your Course Journal.

 

 

 

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