Nei Gong – (內功)
Nei Gong is the Art of Inner-Cultivation. Development of the Body, Energy System and Mind
Nei Gong – (內功)
Nei Gong, meaning ‘internal skill’ or ‘internal development,’ is a profound practice of inner cultivation that has its roots in the wisdom traditions of China, particularly Daoism and alchemical training. Over centuries, it has also been integrated into Chinese Buddhist practices and spread across South East Asia, where it intermingled with local traditions. Though Damo has primarily studied Daoist Nei Gong, he has also explored Buddhist and South East Asian interpretations of this multifaceted art.
At its essence, Nei Gong is a systematic approach to refining the three core “bodies” of human existence, a concept derived from the ancient Chinese arts. These are:
- Jing Gong – Cultivation of the physical body.
- Qi Gong – Development of the energetic or subtle body.
- Xin Gong – Evolution of the mind and deeper
The practice begins with building a strong, healthy physical body to serve as a vessel for deeper energetic work. This is followed by cultivating the body’s subtle energy system, which focuses on the flow and harmony of Qi (vital energy). Ultimately, Nei Gong moves into the refinement of the mind, enhancing awareness and spiritual connection.
The Lower Dan Tian
At the heart of Nei Gong practice is the cultivation of the lower Dan Tian, a vital energy center located in the lower abdomen. Developing the Dan Tian allows practitioners to restore their body’s energy to a vibrant, youthful state, a process referred to in Daoism as ‘returning to Spring.’ This involves reactivating the body’s energetic potential and creating a foundation for further practice.
Once the lower Dan Tian is stabilized and activated, the focus shifts to harmonizing the body’s energy channels to allow for an unobstructed flow of Qi. This process relies on cultivating two distinct forms of energy – Yin and Yang Qi.In Chinese philosophy and medicine, Yin and Yang are often seen as abstract, comparative concepts. However, in Nei Gong practice, they refer to two distinct types of Qi developed through systematic training.
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- Yin Qi: Organizing, consolidating, and spherical in nature, it manifests as bio-magnetic energy. This energy forms fields throughout the body, starting with the organizing field of the lower abdomen, which acts as the container for the lower Dan Tian.
- Yang Qi: Animating, stimulating, and linear, it begins as electrical energy flowing through the nervous system. Guided by the Yin field, Yang Qi is directed into the lower Dan Tian, effectively “recharging the body’s battery.”
This method of cultivating and mastering Yin and Yang Qi forms the foundation of classical alchemical arts. Unfortunately, these practices are often misunderstood. True Dan Tian development is neither imaginary nor based on vague visualization techniques—it is an exact, systematic inner science requiring disciplined practice to grasp.
Damo’s Journey
Damo Mitchell’s journey into Qi Gong and meditation began in his youth, deeply integrated into the foundation of his martial arts training. These practices ignited a fascination with the subtle forces of the body. From traditional martial practices to spiritual and religious teachings, Damo sought to understand the flow of energy within and around the human form, always striving to bridge the gap between physical discipline and inner transformation. His early years were based in whatever Qi Gong and Yogic systems he could discover before he met and studied with Shen Hongxun and his family in the UK and Europe. His uncle was also a student of this line and so Damo worked closely with his uncle as well, developing an understanding of the nature of Qi and its development.
This passion eventually led him to China, where he fully committed to the internal arts, immersing himself in Qi Gong and Nei Gong. During his time there, Damo trained under various alchemical masters, including Hu Xuezhi, Hao Nanren, and Wang Haitao. Wang Haitao became Damo’s primary inner teacher for many years, guiding him through the profound intricacies of internal cultivation and classical Daoist practices. In addition to Wang Haitao, Damo also studied with Master Tan Yichen, whose teachings further refined his understanding of internal alchemy and the interconnected nature of body, mind, and energy. Though these are Damo’s main teachers, he has had help and input from many masters across the world, whose input is not enough to warrant Damo claiming to be their student but for whose aid on the path he is eternally grateful.
Damo’s studies have taken him to remote mountains, temples, jungle retreats, and sacred sites, where he trained with masters from traditions across China, Southeast Asia, India, and more. These experiences exposed him to diverse perspectives on the internal arts and spiritual cultivation, allowing him to synthesize a wide range of teachings into his practice. Though he is formally initiated into the Quan Zhen/Long Men Pai lines of Daoism, as well as an esoteric branch of Chan Buddhism, Damo has stepped out of such lineages and traditions. Instead, he prefers to use the tools garnered from decades of study to assist others in a non-sectarian fashion. For Damo, inner truth is universal and transcends cultural or traditional boundaries, making it unnecessary to be confined by any specific lineage or system.
Under the guidance of these masters and through his extensive exploration, Damo delved deeply into the internal arts, studying techniques that not only served as powerful tools for self-cultivation but also connected him to the centuries-old alchemical traditions that have shaped these disciplines. Through this rigorous training, he developed a systematic and transformative understanding of Qi Gong and Nei Gong, emphasising their role in harmonising the physical, energetic, and spiritual dimensions of life.
Study Nei Gong
The process unfolds systematically. Qi Gong and Dao Yin exercises are practiced to develop and strengthen the body. Once a solid foundation is established, Nei Gong is used to awaken and cultivate the energetic system. These practices serve as a platform to guide the practitioner’s mind toward union with Dao (道).
Throughout this journey, energy is cultivated, channels are opened, and a deep inner-healing process begins. Nei Gong training is one of the most transformative and beneficial practices a person can undertake, offering a gateway into the profound esoteric arts of ancient China.
At the Lotus Nei Gong School, Nei Gong is used to enhance the health and inner vitality of students. Beyond this, advanced alchemical training is built upon this strong foundation, leading practitioners further along the path of personal transformation and connection to the Dao.
Our philosophy is one of using the system as a tool and nothing more; a way to establish the causes required for a student to go deep inside and find the truth of what the ancient Eastern wisdom traditions were pointing at.
In the video to the right, Damo gives a brief introduction to the Nei Gong process and Nei Gong training. Nei Gong is taught on various courses and classes around the world by Damo and his seniors. It is also taught through the Internal Arts Academy which can be found at:
Lotus Nei Gong has branches all around the world. If you would like to move forwards in your study of these arts, with high quality guidance by experienced teachers, please visit this link and see where your nearest branch can be found:
Principles of Dan Tian Development
Within Nei Gong, three key principles summarize the process of filling the lower Dan Tian with Qi. Understanding these principles reveals how Qi is cultivated in this area.
1. Yi Shou Dan Tian (意守丹田) – Guard the Mind within the Dan Tian
To guide Qi towards the lower Dan Tian, focus your awareness on the lower abdomen. Precision is not necessary; simply bring your attention to the lower abdominal cavity, allowing the Qi to move naturally. Avoid intentionally leading the Qi, as this mental effort causes the fragile Yang Qi to disperse. Instead, let your mind sink gently to the abdomen, allowing the Yang Qi to follow naturally.
While moving your awareness, thoughts may arise. This is why the mind must be guarded (“shou”). Avoid overthinking, as it disrupts and depletes Yang Qi. Instead, maintain stillness and stability, sealing off the senses and keeping the mind calm.
2. Qi Chen Dan Tian (氣沉丹田) – Submerge the Qi in the Dan Tian
Yang Qi should then be submerged within the Yin Qi field of the lower Dan Tian. This process is represented in the Yi Jing by the hexagrams Ji Ji (既濟) and Wei Ji (未濟):
Ji Ji (Fire submerged in Water): Represents the successful integration of Yang Qi into the Yin Qi field, symbolizing completion.
Wei Ji (Fire and Water not yet united): Indicates the need for further refinement, as the Yang Qi has not yet merged with Yin.
The use of Fire and Water (instead of pure Yang and Yin) highlights how acquired patterns of thought distort Qi. The integration of Yang within Yin rectifies this imbalance.
3. Dan Tian Xi Qi (丹田吸氣) – The Dan Tian Inhales the Qi
Before Yang Qi can be submerged in the Yin Qi field, it must be drawn into the lower Dan Tian. While awareness can guide Qi toward the abdominal cavity, the body often resists storing Yang Qi at first, leading to leakage. This challenge reflects the body’s natural hesitance to hold onto Qi.
The term Xi (吸) means “to inhale” or “to suck.” It describes how Yin Qi draws Yang Qi inward, similar to magnetic attraction. To facilitate this process, develop the Yin qualities of the lower Dan Tian. Strengthening Yin allows it to “inhale” Yang Qi into its core.
An alternative phrase, Dan Tian Hu Xi (丹田呼吸), meaning “Dan Tian breathing,” is sometimes used. However, this is often misunderstood as referring to physical expansion or contraction. Instead, it describes the interaction where Yin Qi pulls in and stores Yang Qi—a principle often described as “immersing Fire in Water” in Daoist classics.