The Four Foundations for The Qi Gong 18 Style Ritual are:

1) Stand with your Feet Parallel and Shoulder Width apart. Knees are slightly flexed. Hands are at your side.  Your index fingers  should be along the side seams, if you have one, of your pants.

2) Place the tip of your tongue on the roof of your mouth where it will remain for the entire Ritual.You will Inhale and Exhale through your nostrils.

3) Inhale into your Dan Tien, an area below the navel. To locate your Dan Tien, place your pointer finger one hand at your navel.  With the the four fingers of the other hand extended  place them under the pointer finger. Move the pointer finger down to the bottom of the four fingers and move them away. The pointer finger is now pointing to your Dan Tien. Breath here, inhaling moves the belly out, exhaling moves it in. As you are Inhaling imagine the breath starting at your perineum then moving up the spine and over the top of your head flowing into the nostrils. As you Exhale imagine the breath moving down the midline of your body to the Dan Tien, then letting going internally back to the perineum. Remember to have the tip of the tongue on the roof of the mouth as you breath in and out through your nostrils.

4) Breathing is always: Inhale Up, Exhale Down. Inhale Open, Exhale Closed. Inhale to the Left, Exhale to the Right. Exhale Out, Inhale In. Imagine how your lungs expand and compress during the movements, expanding with the inhale, compressing with the exhale.

As you begin your daily Ritual Practice, you may have difficulty remembering these Four Foundation pieces. It takes time and practice to develop the cellular memory allowing these Foundation pieces to simply be a part of your practice. No  Thought is Required. Keep doing the Ritual until it is You.