… There is a saying about how deep the rabbit hole goes and I will say the depth is discovered by those willing to keep an open mind, explore, and do the work. 

I agree with Rick of Wujifa that while the exercise may appear simple, the body/mind awareness required to perform the correct movement is difficult to perform. However, after viewing and reading some wujifa material; or better yet, visit the Wujifa School of Cultivation and Practice for a private consultation, there may be enough sign posts along the away to point you in the right direction. Just make sure the direction of the destination is defined

… The funny thing is, though, I could not have done this on a psychological level alone. Without the physical practice, there are no psychological changes. For me, anyway. I have found no shortcuts…

Practice makes permanent. (Not practice makes perfect.) If you learn something wrong and practice it, you won't get perfection, you'll get a permanent wrong way of doing it.