The first paragraph of brocade: close your eyes and sit still, hold tightly and meditate. Methods: Sit cross-legged on the futon (or big stool or bed), gently close your eyes, lick the upper jaw with your tongue, eliminate distractions in your heart, and adjust your breathing (quiet) 10 minute. Sit upright (spine straight, waist not soft), and your body can't lean back. Note: clenching fist is a gesture in qigong practice. The way to hold it firmly is to bend your thumb under the four little fingers, or hold the middle part of your middle finger with your thumb and put the four fingers together in your palm. Meditation: meditation and rest. God is nothing but Qi. The second paragraph of brocade: kowtowing for thirty-six, holding Kunlun in both hands. Methods: Knocking the upper and lower teeth 36 times can fix the teeth. "Kunlun" refers to the head, with hands and fingers crossed, and hold the back of the head tightly (at this time, the palms of both hands tightly cover the ear door). Breathe 9 times, the breath is slightly silent (do it with your teeth at the same time). The third piece of brocade: blow the ancient sky from left to right and smell it at 24 degrees. Methods: Breathe 9 times according to the above formula. Put down the fork hand, put two palms on your ears, fold your index finger on your middle finger, then slide down hard, bounce on the back of your head, like drumming (this is called "singing the tiangu" in qigong terminology), and bounce your left and right fingers 24 times at the same time. The fourth tapestry: shaking Tianzhu slightly. Methods: bend your head and twist your neck left and right, and swing your shoulders left and right, 24 times each. Note: Tianzhu is the posterior neck, and cervical vertebrae are collectively referred to as "Tianzhu bone". Fifth brocade: red dragon stirs water, drum wash 36, water is full of water. One bite is divided into three pharynx, and the dragon and tiger run by themselves. Methods: The tongue stirred up and down, left and right in the mouth to produce body fluid, then gargled in the mouth for thirty-six times and swallowed three times with gurgling sound. Note: Divine water-body fluid; The tongue of the red dragon. Sixth brocade: hold your breath and rub your hands with heat, rub your back and then rub the door. Methods: Inhale in one breath, stop and exhale, rub your hands until they are hot, quickly separate the "fine door" behind the friction, exhale while rubbing, practice repeatedly for 26 times, and then stop and hold tightly. Note: Jingmen is the soft place on both sides of the lower back-the kidney. The seventh brocade: I want to burn the navel chakra with this breath. Methods: Inhale, hold your breath, and draw down to Shenque point with your mind. Shenque point will slowly release from the nose after feeling fever. This was done 2 1 time. Note: Shenque point is navel, which also refers to Xiadantian. Dantian is not a point. But a piece, an area. Meaning-oriented, that is, what you think. If beginners can't move qi, they can point their fingers under the umbilicus to strengthen the conditioned reflex. After they practiced for a long time, their anger naturally dropped. The eighth brocade: the pulley turns left and right. Methods: Bend both arms, first turn the left hand shoulder to shoulder for 36 times (with a hoist), and then follow the method with the right hand. The ninth paragraph of the brocade: the feet are stretched out and the fork hands are empty. Methods: Feet naturally stretch forward, fingers crossed and palms lifted upward. Push hard when holding, as if lifting a heavy object upward. After holding, slowly put it down, put it in front of your forehead, and lift it for 9 times in a row. The tenth paragraph of brocade: bow your head and climb your feet. Method: stretch your hands forward, hold your feet and pull hard. Lean forward and head down when pulling, 12 times. After you finish, you still sit with your legs crossed and your hands clenched. This type stretches the bones and muscles, strengthens the waist and strengthens the kidney. Paragraph 11 of brocade: When the water arrives, rinse it and swallow it. So three times. Divine water is swallowed nine times, gurgling, and the pulse is self-regulating. Methods: Put your tongue on the palate, close your eyes and sit still. When the body fluid is full, gargle 36 times and swallow 6 times. Last time (that is, the fifth paragraph of the brocade), this time it was twice, so it said, "Three times finished, nine times swallowed water." Section 12 brocade: I will set myself on fire after the river car is shipped. Twelve gold nuggets. Continue after noon. Diligence is uninterrupted, and all diseases turn to the point. Methods: There seems to be a mass of hot air under the navel (the heat feeling under the navel is not obvious when practicing this skill for the first time, but it will be obvious after practicing for one hundred days, and then it will really produce a mass of hot air, not just an idea). This hot air is guided downward, rushing through Yin Hui point, passing through the tail, rising along the back to Mingmen point at the waist, and then rising to the back, back (Jade Pillow Point) and the top of the head. Think about this hot air, such as burning the body, where it goes and where it is hot. As long as you take a breath, you can imagine hot air rising from front to back, rising above your head, and then falling along any pulse to complete a cycle. The initial training of this last style lasts 5- 10 minutes at a time. With the gradual deepening of kung fu, time will naturally extend. Sit as long as you can. If you can't sit still, you will finish your work, slowly open your eyes, sit down and walk for a few minutes.