1, exhale and pay attention to the heart socket.

Beginners are ready to practice, that is, close their eyes slightly, first look at the tip of the nose for a while, then close their eyes to look at the heart and listen to the breathing to avoid making a sound. With each exhalation, the mind is released from the throat to the heart socket, which gradually slows down and stretches as long as possible. The time of each exhalation is 8- 12 times per minute. Let nature take its course when inhaling, without thinking or knowing.

Beginners who have distracting thoughts when practicing acrobatics should use the interest-bearing method: just count the times of exhalation, from 1 to 10, and then count back from 1 to 10, and so on until the distracting thoughts subside, that is, there is no need to bear interest. The training time of this step is 20 minutes three times a day. Try to fix the practice time every day, and it is easy to form a conditioned reflex. If you can't fix the time, it is essential to do it three times a day. After practicing for about 3-5 days, I feel a heavy feeling in my heart, and I feel a warm current in my heart after 10 days.

2. Intention to follow the trend of Dantian.

The first step for beginners is to practice until they feel hot every time they exhale, so they can follow each other. Every time they exhale, the hot airflow from the heart socket gradually extends downward and gradually tends to the abdomen (lower abdomen).

Novices must pay attention to relaxing nature, not being too deliberate and hasty. If you practice kung fu three times a day for about half an hour each time, about 10 days, you can feel the feeling of a heat flow in your breath every time. At this time, there may be gurgling sound in the lower abdomen, increased qi, increased appetite, and abnormal urination and defecation gradually become normal.

3. Pay attention to your abdomen by adjusting your breathing.

Next, when there is heat flow sinking in the abdomen every time you exhale, and the abdomen is warm and hot, stop breathing in the abdomen intentionally or unintentionally, that is, stay in the abdomen and don't care too much about exhaling. Practice kung fu three times a day for about 40 minutes each time. This step takes about 40 days of exercise, and you can feel an "air mass" forming in your abdomen.

With the accumulation of kung fu, the air mass gradually increases and the lower abdomen is full and powerful. Sometimes there will be vaginal itching, perineal pulsation, fever in the kidney area and limbs. These phenomena or feelings can vary from person to person. Generally, those who suffer from insomnia, impotence, irregular menstruation and abnormal defecation can gradually improve.

Don't forget to help the governor.

When the true qi in the abdomen is enriched to a certain extent, it will go up along the spine. At this point, the mind must follow it up and not be distracted by other things (don't forget); When it stops somewhere and doesn't go up or even back, don't intentionally guide it up (don't help it). Because the rising speed depends entirely on the enrichment degree of qi in the abdomen, the richer the abdomen, the greater the upward force and the faster the speed; On the contrary, the upward movement stops or even goes backwards.

In the process of practicing this step, you may have a strong back and tight head, which is a sign before you break through the barrier and you can't relax your doubts; After customs clearance (tail, spine, jade pillow) naturally relaxed and happy.

5, Shen Yuan Xu Li Yu vitality.

After the formation of Ren-Du circulation, it is generally still intended for the lower abdomen, and other meridians can be opened one after another. If there is strength in the top of your head, you can switch to the abdomen (in the brain) and master it flexibly. The training time is still about one hour three times a day. During this period, the scalp will itch, the tip of the tongue will tremble, the whole body will run around when there is current, the skin will itch when ants crawl, the eyebrows and bridge of the nose will be tense, and the ring head will be tightened. It will also vary from person to person. Don't be afraid and don't pursue it. After about a month, all kinds of movements will naturally calm down gradually.

Matters needing attention in health qigong:

Engaged in health qigong activities, not ignorant and superstitious or deified personal propaganda, not disturbing social order, damaging the health of others, not taking the opportunity to collect money.

It is forbidden to hold similar activities such as "reporting merits", "learning merits", "spreading the law" and "over the top".

Do not sell health qigong books, audio-visual products and electronic publications that have not been reviewed and published by designated state agencies; Do not sell "information objects".