With each breath,
take in the nourishing
and expel the toxic.
In other words:
In with Chi,
Out with Sha.

Visualize this;
Visualization is akin to Manifestation.
Manifestation is crucial with Chi.
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Guidelines:

1. As each ****** motion is carried out, a breath is made.
Your breath and the motion begin and end at the same time.

2. Inward motions usually warrant inward breath,
as outward motions usually warrant outward breath

3. Nothing is ever the same twice. Neither you, nor the motions you do.
Everything is in flux

4. The movements of T'ai Chi are not dissimilar from
the movements of Water amongst rocks:

Fluent. Changing.
The more yielding,
yet the more powerful;

Such is the Tao, and thus Chi.
Such is Wu-Wei.
Such is Consciousness,
Such is Physics,
Such is Reality.
Such should we practice.
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Begin:

In a standing position with your feet a few inches apart and parallel;
Cup your hands, one in the other, with or without thumbs touching.
Close your Eyes and take at least Five deep breaths, or better yet; meditate.
Clear your Mind. Let the ripples settle.
1.
Breathe in as you arc your Right Foot away from the Left until they are shoulder width apart.
2.
Breathe out as you bend your knees slightly and keep your spine vertical.
The further you squat, the more of a workout this is for your legs
and more of a stretch for your lower back.
3.
Breathing in, draw your hands up to shoulder height, palms down.
Visualize a vortex of energy under your hands.
4.
Exhaling, lead with the wrists with palms outward,
drop your hands slowly to waist level.
5.
Inhaling, visualize holding a large ball in front of your torso;
place your Left Hand palm down at shoulder height over your chest
and the Right Hand palm up at waste level.
6.
Exhaling, turn your torso but not hips to face 3 o'clock,
radially following the direction the top hand is pointing.
7.
Inhaling, look forward to 12 o'clock.
8.
Exhaling, twist similarly to look at 9 o'clock.
9.
Inhaling, look forward to 12 o'clock.
10.
Exhaling, look again at 3 o'clock and drop your top hand down to waste level, pushing
and bring your bottom hand forward and up, palm facing your face
11.
Still facing 3 o'clock, inhale and draw both hands to your left hip, pretend as if you hold a ball;
visualize a ball of energy between your palms.
12.
Turn your feet to 3 o'clock in the same locations they are in.
Push the ball towards 3 o'clock and up, as if to let a bird fly;
visualize that ball of energy flying away, to be shared with the world.
13.
Inhale createing a circle with your arms vertically in front of you
by pulling your wrists up, then pulling towards your shoulders,
then exhale, pushing slightly down and away.
14.
Inhale as you face towards 12 o'clock,
pointing your feet again towards 12 o'clock.
Draw your Right Hand to your forehead, with space and palm out
with your Left Hand at waste level and centered, fingers pointed down and palm facing inwards
(sort of like a dance move from "Walk like an Egyptian, actually..).
15.
Moving in circles and constantly breathing,
greet North, East, South and West by alternating the hand that's on top in a circular pattern,
ending with the Left Hand before your forehead
and your Right pointed down, thumb away from you.
16.
Exhaling, step forward with your Left foot about two feet
and drop down so your downward pointed Right Hand is a few inches above the ground,
still with Spine straight
17.
Pretend to draw an arrow from a Quiver by your Right Hand;
inhaling, draw your hand up then back, holding your Left Hand in front, as if holding a bow
18.
Exhaling quickly, Release the Arrow
19.
Lean forward and catch the Arrow of Chi with both hands
and bring it towards your Solar Plexus, inhaling. Merging.
Once your hands are at your stomach, roll your wrists towards you and bring your hands to your waist.
I imagine the motion of water around a rock to assist with making the motions of the wrist.
Bring your feet together, a few inches apart and parallel
20.
Stretch up and out with your arms and breathe deeply.
21.
Bow forward and exhale slowly with your palms on the sides of your thighs.
22.
Cup your hands in front of you and meditate.
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It is up to you to do it again, to do something else, or to just keep meditating.
Follow thy Path. :)