1, "the top of the head is suspended": Baihui point (around the midpoint of the line connecting the tips of the two auricles on the top of the head) seems to be suspended by a rope;
2, "including chest and back": refers to the miniature chest and rounded back;
3. "Heavy shoulders and elbows", "loose waist and flat buttocks" and "slightly bent legs": the feeling of losing meat; "Virtual armpit": that is, the armpit is empty. Don't stick your arms to your sides. Standing in the multi-station preparation mode, the virtual armpit is naturally ready. Don't pose;
4, "internal vision": it is intention.
There are two points to be grasped in the preparation posture: one is "hanging over the head" and the other is "loosening the waist and collapsing the buttocks". Hanging on the top of the head can be achieved by closing the upper jaw, vertical item and chest and back. "Tightening hips" and "hiding crotch" are the key points of "relaxing waist and shrinking crotch", so that you can "slightly bend your legs" accordingly. The preparatory type is mainly to stay in place and stop at multiple stations. In the exercise, the preparation points are organically mixed together, with relaxation and naturalness as the degree, forming an extension trend, reaching the requirements of "positive potential circle" and entering a state of "loose and smooth body".
Second, talk about relaxation and quietness.
"Relaxation" and "quietness" are the requirements and purposes of practicing Qigong. The two complement each other, but quietness is the dominant aspect and the basis of practicing Qigong. The "relaxation" of the six-character formula refers to a high degree of mental and physical relaxation. Mental relaxation means that the brain nerves are in a floating, refreshing and relaxed state; Physical relaxation should be comfortable and natural, and the movements should be gentle and stretched, and there should be no stalemate. The quietness of the six-character formula is to decide and then be quiet, and to seek quietness while moving. Quiet and then quiet, that is, God is nothing but gas, and spirit is included; Seeking quietness in motion is to achieve one thought instead of all thoughts under the guidance of thoughts and limbs. For example, when practicing the preparatory style, you can use the essentials of all parts from head to toe, or meditate on the word "Matsui", or observe a certain acupoint to get peace; When practicing the six-character formula, I want to spit out sounds or movements, and then I will lead the spirit to silence. Static under the conditions of "positive potential circle" and "gas transmission balance" is inevitably empty and static.
Third, about breathing along the abdomen.
The six-character formula belongs to the breathing method. With the reading of words, the turbidity of viscera is spit out, and then the clarity of heaven and earth is sucked in, so it is necessary to master the smoothness of abdominal breathing. Breathing should be natural and easy. Exhale-abdomen, anus, kidney (three actions at the same time); When inhaling-the lower abdomen is relaxed, the lips are lightly closed, and the tongue is on the palate. This is the so-called abdominal breathing. The six-character formula requires you to breathe consciously, but not intentionally. This is because the foul air in the abdominal cavity is spit out with the reading of words, and the clear air in the sky will naturally be sucked in through the nasal cavity, so the lower abdomen will naturally expand without being hard. "Lifting the anus" means that the anus gradually contracts with the abdomen. "Shrinking kidney" means that both sides of hip joint (Huantiao point-the depression on both sides of hip) contract like the middle, and Yin Hui point also contracts at the same time. "Abdominal relaxation" means that you will naturally relax with inhalation and return to normal (don't artificially blow out, inhale violently). The exercise method can be carried out in a preparatory way, or in a sitting or lying position plus exhaling. Let it mature, let it be natural.
Fourth, about mouth shape and pronunciation.
Six-character formula is to make a certain sound through different mouth shapes and spit out different airflow to affect the qi and blood of the corresponding viscera, so as to nourish them, so as to achieve the purposes of tonifying deficiency, balancing yin and yang, harmonizing qi and blood, and nourishing qi, and to achieve the purpose of eliminating diseases and strengthening the body. If the mouth is wrong and the voice is wrong, then the effect of six-character formula for treating diseases and keeping fit will not be achieved. Therefore, the mouth shape is the key to the six-character formula. The essentials of six-character mouth shape are: the word "shh" shrinks the tongue; "Ha" tongue touches the lower teeth; The word "Hu" is pronounced in the middle throat; The word "easy" opens the mouth and opens the palate to make sounds; The word "blow" sounds; The word "Xi" is easily associated with teeth. At the beginning of training, you should practice your mouth shape, breathe and spit with your belly, and you don't have to move. It's just a preparation, pronunciation. Check whether the mouth shape is correct by vocalization. When the mouth shape and pronunciation are correct, practice abdominal breathing. Breathing from the chest to the lower abdomen is deep and long, and the true qi is mobilized, which is unexpectedly silent. Pay attention to the coordination with breathing when practicing. The six-character formula is based on breathing, exhaling first and then inhaling. When breathing, you can pronounce words through your mouth, and when inhaling, you can shut up and inhale without pronouncing words.
Fifth, about action.
The movement of six-character formula plays a role in guiding qi and blood. It should be soft, stretched and natural, and should not be forced. The frequency of action should be consistent with your breathing frequency, so as to achieve the requirements of "gas as a marshal, hands and feet as soldiers" and "exhaustion of gas" At the beginning of training, there may be a phenomenon of forgetting to breathe and forget to move, or a phenomenon of wanting to move but not taking care of breathing. This is a skilled process. As mentioned above, if time permits, you should be proficient in breathing along the abdomen first, and then increase your movements on this basis, so you won't lose sight of one thing and lose sight of another. The six-character formula is mainly based on pronunciation and breathing, supplemented by action. We should focus on practicing pronunciation and breathing. In some cases, it has been proved that you only need to practice exhaling and breathing, and you can achieve certain results without doing any movements. Of course, it is best to add action. In addition, it doesn't matter if you do each word six times, and it won't matter if you forget to do it several times occasionally.
Sixth, the meridians are all over the body, and they are the channels through which qi and blood run.
Its function is to activate qi and blood, dredge exterior and interior, regulate yin and yang, induce and maintain normal physiological activities. Under normal circumstances, the qi and blood in the meridians run unimpeded and everywhere. If, for some reason, the meridians are blocked and the qi and blood are not running smoothly, pathological changes will occur. Just as Neijing said: "Meridians, so life and death, all diseases, regulating excess and deficiency, can not be blocked." "The veins are connected, and the blood gas is the line." One of the functions of six-character formula is to dredge meridians and regulate qi and blood, so you must be familiar with meridians in your study. The five internal organs of the human body have meridians, which exist symmetrically in the human body and are called the twelve meridians. The twelve meridians's circulation of qi and blood is continuous, that is, it starts from the lung meridian of hand Taiyin, then spreads to the liver meridian of foot Jueyin, and then to the lung meridian of hand Taiyin. The flow sequence of qi and blood in the meridians related to the six-character prescription is as follows: the liver meridian of Foot Jueyin flows into the lung meridian of Hand Taiyin; The spleen meridian of foot Taiyin flows into the heart meridian of hand Shaoyin; The kidney meridian of foot shaoyin flows into the pericardium meridian of hand jueyin; The triple energizer meridian of hand shaoyang flows into the gallbladder meridian of foot shaoyang. From the point of view of Italian air-entraining, it is not necessary to be so detailed and accurate about meridian points, just remember the starting and ending points and general direction of Italian air-entraining.
Seventh, about "opposing one's will with one's will"
According to the meridian characteristics of "no access means pain, no access means pain", it can be known that when a certain part of the meridian is blocked, blood stasis will cause disease due to qi stagnation. Therefore, the mind is used to guide qi and blood, so that it can run freely in the meridians of the meridians, so as to achieve the purpose of removing blood stasis, guiding stagnation, expelling toxin and relieving depression. This is the mechanism of six-character prescription for treating diseases. As Zhang Junfang said in "Seven Stories on the Cloud": "With my heart, make my qi fit my body and attack my illness, why not!" To practice the six-character formula, you must be proud, and the effect depends largely on the mastery of the meaning. The six-character formula "drawing air by heart" means that when you exhale and recite words, you use your mind to lead qi along the meridians from the starting point to the end point. Do this every time you exhale. There is no mental activity when inhaling. However, every time the Xizi Palace inhales, the mind will return along the original road. This is because the qi of the meridians is upside down and stirred up and down, thus infiltrating into all zang-fu organs and achieving the function of regulating qi by triple energizer. The twelve meridians exists symmetrically in the human body. When you use your mind to bleed air, you should draw it from the corresponding part of your foot at the same time, not just from one side. The six-character formula of "intentional bleeding" needs to be mastered in pronunciation, movement, breathing, etc., and understand the meridian trend of related organs, and it should be carried out after relaxation reaches a certain level. You can also get some results by practicing the six-character formula. When you start practicing, you don't need to add action. When you exhale and recite words, observe the qi and blood running route along each word with your mind, and then add action exercises. After a long time, you can naturally achieve the purpose of meaning and qi and blood. Some practitioners report that when practicing the six-character formula, the action is completed, but what should I do if the meaning is not completed? There may be two reasons for this. One is shortness of breath. Second, they are unfamiliar with the direction of meridians. The solution is not to move or even breathe, but to meditate on the direction of meridians to get familiar with the route. Or just want a few related acupoints when exhaling, such as: Yu Zigong, big toe-liver area-eye three acupoints. Breathing practice is deep, and the meridians are familiar, so you can naturally cooperate and coordinate. Eighth, according to the restraint theory of Yin-Yang and Five Elements in TCM, practice should follow the order of four seasons. Generally speaking, you should practice continuously in the order of shush, ha, shout, shush, blow and hee, six times for each word, and pranayama once between words. When a certain zang-fu organ is sick, practice the corresponding character after six characters, and the number of times is unlimited and appropriate. Choose something with fresh air when practicing.